Lab5 over machine (white)

606 BROADWAY E                                                Like us on Facebook    View our profile on LinkedIn    Follow us on Twitter    Find us on Yelp    View our videos on YouTube    Visit our blog                                                  Contact




New Classes & New Cancellation Policy - As the studio continues to grow, we will continue to add new classes to the schedule, thank you for your patience. Some of the new classes this week include Monday/Wednesday 7:30pm Power Reformer, & 7am Power Reformer on Sundays--more to come! You may have noticed our morning hours gaining popularity, we will also be adding new classes in the 6-9am range to provide more options. Additionally, our cancellation window changes from 8 to 12 hours starting today. This is intended to provide earlier notification if a spot opens, and can be filled by another member. 
Open House - Double check you have us down in your calendars on October 28th, 4:30-6:30pm for the LAB5 Open House. We will have refreshments, a costume contest (though costumes are not required for all), and two local merchants will be joining us; juicebox & FleetFeet.  
Bonnie On Air with Kimi Pohlman - Take a listen to Bonnie's latest radio interview with former UW Softball star Kimi Pohlman. Click here
Best of W. Washington - A big thank you to all whom cast a vote for LAB5 in the "Best of KING5" Pilates Studio. The official announcement for the winner will be November 2nd. Keep your fingers crossed and thanks again for your support!
We continue to build our business through word of mouth & referrals. Your help is always appreciated.  


Be fit, be healthy, be happy,
"In 10 sessions you will feel a difference, in 20 sessions you will see a difference, and in 30 sessions you will have a whole new body." - Joseph Pilates


"Kids, at age 12, I weighed 319 pounds. I had bad skin, low self-esteem, and no self-respect. Now, I eat success for breakfast, with skim milk"


~ Tony Perkins (can you name that movie?)
Savvy Fitness
Muscle Soreness


We often hear clients describe how sore they are after workouts. Most people who are trying to make progress delight in this soreness, and view it as a sign their body is changing and that they 'got a good workout'. This is often true, but not always. Front Foot Bar Close Up

What causes muscle soreness after exercise? It is thought to be a result of microscopic tears in the muscle fibers. The amount of tearing and soreness depends on the difficulty and length of the workout. It is often a measure of a high quality workout. In general, when you have pushed your muscles to (or near) their maximum, you are going to feel some muscle soreness during the recovery process. When you try something new, the common muscle response includes some soreness. However, since all of us are different, there is not always a direct line between the workout quality and the muscle soreness. Pre-workout nutrition also affects soreness. Some have found that eating quality carbohydrates on a regular basis, keeping the muscle glycogen stores full help to prevent or reduce soreness. Many weightlifters feel that consuming a high protein pre-workout meal will prevent soreness. These are not proven, but are commonly held.

What do we learn from this? Muscle soreness, whether it is present, or how much occurs, is only a partial indicator of your progress--your increased strength and endurance are better indicators. Feeling better overall is an important result. It is, of course, good to push yourself in your workouts. Depending on your fitness level, mobility and endurance, you should definitely push the envelope each time you workout. Your LAB5 instructor is going to work hard to safely get you to your maximum (if that is your wish). Sometimes this will lead to being sore the next day or two (or three). Sometimes you won't, don't despair and think something is wrong. If a period of time goes by and you are feeling no soreness, it may be time to step it up and get closer to your max effort. But this can only be determined over time. Just keep working hard, let the trainer safely push your limits, and then enjoy your health, strength, endurance, and of course, what you see in the mirror.


Saucy Health
"I'm So Stressed Out!" 
How many of us have said that in the last week huh?

Everyone experiences stress to some degree throughout the day. Some is noticeable, some is not. There are two forms of stress: physical and emotional. Both forms take a toll on the body.

Food has a direct effect on mood. Specific foods can help our ability to handle stressful situations by putting our body and mind in balance. Frequency of meals can make a noticeable difference on tension levels. Eating 5-6 smaller meals per day, (breakfast, snack, lunch, snack, dinner, snack) will help keep blood sugar levels nice and even, preventing mood swings and allowing the body to cope with emotional stressors. Unrefined carbohydrate foods (complex carbs) have a calming effect on the brain. They help transport tryptophan - which produces serotonin in the brain. B-vitamins enable proper nervous system function and allow energy to be released from our cells, which are under pressure during stressful situations.

Calming Foods:
*Omega 3 Fatty Acids - salmon, herring, mackerel, tuna
*Fresh Fruits
*B-Vitamins - whole grains, dairy foods, beans, peas, lentils, lean meats, nuts, green veggies
*Calcium - dairy, tofu, seeds and dark green leafy veggies like spinach

*Stimulants like alcohol, cigarettes and caffeine. These rob the body of vitamins A, B, C, zinc, magnesium and essential fatty acids.
*Fatty and sugary foods like fast food and sweets (this means chocolate ladies, even if it's dark!)

So take a deep breath this week and remember to keep yourself at the top of your to-do list by treating your body well. 
Ashley A Besecker, RD, CD


Fit Fact
Vitamin D is a key nutrient in a healthy diet. As Fall sets in and we see less Sun, we need to seek out foods that are loaded, take a look at these Vitamin D rich foods.



LAB5 Fitness Fix
More energy, more confidence, more results!
LAB5 Fitness Fix with Jay Kline
LAB5 Fitness Fix with Jay Kline


~ Be fit, Be healthy, Be happy ~

Founder's Corner
Fall Update

Friday marked the end of some amazing weather in Seattle with a stretch of 81 days in a row with no rain!  Wow!  Now that the rain is back, those who have been doing outdoor workouts or vacationing will surely get back to LAB5--and we're excited to see you! 

As many prime times are now sold out in advance it is more important than ever to book your favorite classes at least a week or more in advance. We have already added additional classes starting as early as 5:00 am Monday- Friday, as noted in this newsletter, and will be adding more. Please feel let us know additional classes and times that could work for you. 

We will be canceling the first class complementary offer to the general public soon but would still like to continue to extend this offer to your friends and family. At some point in the future we plan to cap our membership and only allow new members if someone were to drop out. These changes will allow us to continue to provide a sufficient number of classes but hopefully avoid too long of waiting lists. 

Thank you for your business and support. We feel so blessed to have such great members and  watch all the amazing results as you continue your fitness workouts here at LAB5!  See you soon at the LAB and all the best to you.   


Alan & Bonnie Cashman

Be fit, be healthy, be happy


Kimi on Reformer
Kimi Pohlman

 Keep up-to-date with LAB5


 Like us on Facebook    View our profile on LinkedIn    Follow us on Twitter    Find us on Yelp    View our videos on YouTube    Visit our blog

LAB5FITNESS / 606 Broadway E Suite A / Seattle, WA 98102