Finding yourself still stuck in those winter blues?

Here are 7 remedies that might help you feel better during those winter blues:


  1. Get More Light: When the sun is out, go out and take a walk, breathe the fresh air, get some exercise, and soak in some UV rays.
  2. Watch What you Eat: Try eating foods rich in tryptophan. This includes turkey, milk, and egg whites. Also try basmati rice, bouillon, cereals, and fruits.
  3. Limit Alcohol and Caffeine: These may get you a brief lift, but often you fall further down the rabbit whole than you were before you started. Herbal tea is a much better option, gives you a lift without the heavy fall.
  4. Get Moving: Get going! Try walking, biking, swimming, or running. Even better do your work-out either outside or near a sunny window.
  5. Inhale/diffuse essential oils: Try rose, lavender, wild orange, lemon, peppermint, or frankincense.
  6. Take your vitamins: Vitamin C and D, can help give you a lift and keep you from getting sick.
  7. Take a Vacation: Go someplace sunny! Even just a few days soaking in the UV rays can make a world of difference for your season. Many people can’t just pick up and take a trip; but if you are able, do it!

Obviously these aren’t coming from your doctor and you should consult them before doing anything that you are afraid might conflict with other information they have given you. But often just getting a little sun & exercise can make all the difference.

We all know that Oregon has a pretty gray winter, so if sun is nowhere in sight we would like to welcome you into our gym for the work out that can help deter the rainy day blues.

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212

Join motionlab pdx GYROTONIC ® and Pilates Studio Saturday, January 25th for our Open House!

Join us on Saturday, January 25th from 10 am – 2 pm for an authentic taste of premium mind-body fitness.

Motionlab pdx rolls out the welcome mat for anyone who is interested in touring the studio, asking questions, viewing demonstrations or even giving our unique and effective techniques a try.



  •  Energizing sampler classes: GYROKINESIS®, Pilates Mat, Qi Gong
  •  Complimentary 20 minute intros on either Pilates or GYROTONIC® equipment!
    • 11:30 am-12 pm, 12:30- 2 pm. Space is limited, RSVP preferred.
  •   Bring a friend and receive a referral and a special one-day -bonus opportunity
  •   Special intro pack offers
  •   Leave us your business card and enter to win free private sessions of your choice: GYROTONIC® or Pilates
  •   Long-time motionlab pdx die-hard bring your friend and demonstrate how you exercise yourself!
Complimentary classes schedule:
GYROKINESIS®: 10:00 – 11:00 am
Pilates Mat: 12:00 – 12:30 pm
Qi Gong       :  1:00- 1:30 pm

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212

It’s the New Year! What are you going to do about it?

The New Year brings exciting changes and developments. It brings the hope of changing our jobs, health, and relationships.

Most know that the definition of insanity is doing the same thing over and over again and expecting different results; However how many of us still eat the same way, exercise the same, think the same way, and hope that our body will change? If we are honest probably over half would say that they do this.

Heart Healthy Food

We all have our misconceptions about health, and every person has a different belief about what being healthy really means to them; but I came across this quiz that tells you how healthy you really are (according to their understanding about what health is) by answering a few simple questions. Some of the questions may come across as a little silly, but when you finish it will clarify the questions & your answers.

At motionlab pdx we customize your work-outs and health plan according to your needs and desires. We want you to be at your best, so we work with you to reach those goals and rally around you to support your choices.

Many people find that it is easier to work out and to successfully implement a diet if they have others on their team. This can come from friends and family that are on board, but more likely it is a gym and a trainer/teacher.

We would love to be your support system, and to help you reach your goals!

Is your New Year’s Resolution to loose some weight? We all want to be healthy, here are some do’s and don’ts!

How many times have you said, “This year I will get rid of this extra weight” and that is where your weight loss goals ended?
New Year's ResolutionsWe all have New Year’s Resolutions that come from the best intentions, but end up falling flat. This ends up discouraging us even more the next year, when we again say this is our resolution. At some point however we give up on this resolution entirely, because it seems too hard. However there can be a light at the end of the tunnel!
When you are making a resolution to lose weight, especially a significant amount it can feel extremely overwhelming and be very difficult to know where to start. Don’t worry though, we are here to help! There are a few simple steps you can do to start this year off right.
  1. Create simple achievable goals.
  2. Start by adding more vegetables to your diet
  3. Put an exercise routine on paper, and keep it simple at first. Plan to upgrade it as time goes on.
  4. Make sure that you are consciously eating healthy snacks throughout the day.
  6. Get good sleep and/or start going to bed earlier.
  7. Give yourself a goal to read one health focused book a month.
  8. Allow yourself a treat, but manage the intake.
  9.  Keep your word to yourself. – You are the only one holding you back.
  10. Get your whole family on board! This will make accomplishing your goals so much easier and could improve their health as well.

We would love to help you take all of this to the next level! If you are interested in finding out more about motionlab pdx check out our website. Find Out More and Meet Our Staff

Eight Reasons to Lose the Holiday Weight Now!


  1. Many scientists only say that we gain one extra pound during the holidays; however they also say that if you don’t get rid of it quickly, you may never lose it.
  2. A small financial investment in your health now, means a longer, healthier, more fulfilling life.
  3. If you can get others to be on board with your weight loss goals then they may be able to lose weight too.
  4. If you lose it before the holidays hit than you don’t have to work nearly as hard during and after the season.
  5. If you lose the weight before family comes for the holiday than you can show off the new bod.
  6. Health is about mental state as much as anything else, and if you can get yourself to a healthy place now than the dark weather won’t bother you nearly as much.
  7. The holidays can be a difficult emotional time, and if you are working out you are less likely to feel the emotional pressure
  8. And finally if you can make healthy eating and exercise a habit now, then it can be a habit for the rest of the year.

We would love to help you accomplish your health and weight loss goals. And the GYROTONIC®, GYROKINESIS® and Pilates methods are the best thing you can do for your body! Private lessons and group classes in GYROTONIC®, GYROKINESIS® and Pilates are available; they are all natural body movements and strengthening exercises that can make all of your day to day activities more comfortable.

Contact us today at 503-515-1776 to schedule a consultation!

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212

How to Combat the Holiday Weight Gain!

During this time of year we have double the impact of Food AND Feelings.


When you are stressed about making sure you have all the gifts for your family, worrying that your food will not be liked, and not sleeping because you are spending your evenings wrapping gifts; you are putting a lot of added stress on your body.

All that in combination with the delicious treats that come along with these family holidays, makes it that much harder to keep off the extra weight.

We all know that eating right, sleep, and exercise are some key pieces to keeping yourself healthy and your weight down.  One of the less often discussed, however also vital, is keeping your stress levels down. When you allow yourself to dwell on all that needs to be done and keep your body awake all night you are far less likely to burn as many calories the following day, and you are more likely to be even hungrier than usual.

So this holiday season we ask you to be conscious of what you eat, this does not mean you can’t enjoy the holiday goodies, just be aware of how many of Grandma’s cookies you are eating.  Also please consciously exercise.  Taking walks, stretching, and yoga; can help you keep the weight off if you don’t have time to come in to the studio for a session.  And exercise is a great way to blow off steam and allow yourself to relax so that you can get the good night sleep you need and start the next day off right.

Combat the holiday weight with conscious exercise, monitoring your treat intake, and planning ahead for next year to eliminate as much stress as possible.

From all of us at motionlab pdx; We wish you a happy, healthy Holiday Season!


motionlab pdx | 3829 NE Tillamook St Portland, Oregon 97212 | 503-515-1776

Give the Gift of Health this Holiday Season With These Holiday SPECIALS!


 Give the Gift of Health to a Friend!

Buy an introductory private session ($35) for a friend who is new to our studio and you can buy yourself a session at the intro rate too! That is ONLY $70 for 2 private sessions – 1 session for someone who is new to motionlab pdx and 1 for you at a SUPER discounted rate!


 Purchase at the front desk, paper gift certificates available.


Try Our Combination Special!

We offer package prices for each of our sessions, but sometimes we all want to mix things up a little! So we also offer the following combination package that mixes and matches different types of sessions. Combine duet sessions with private training ONLY $200!

Stay fit during this holiday season with $20 off combination packages.

 Hurry in this offer runs through January 15th, 2014. No limit.


motionlab pdx | 3829 NE Tillamook St Portland, Oregon 97212 | 503-515-1776

Introducing Dr. Tony Murczek and Soaring Crane Qigong Classes at Motionlab pdx

TonyDr. Tony Murczek, BS/Health Education, M.Ac.O.M., ND, LAc., is a Soaring Crane Qigong teacher certified by esteemed Professor Huixian Chen and owner of Mountain Spring Health Clinic in Portland, Oregon. Below is an excerpt from about his background and his passion for Qigong.

“If you’re confounded by the letter array tagging along behind Murczek’s name, it suggests his educational background embraces physical science, acupuncture and traditional Chinese medicine, and naturopathic medicine. Currently he’s adding Applied Kinesiology to this healing inventory. Murczek is also a Nationally Certified Athletic Trainer.”

When asked about the most extraordinary event Dr. Murczek’s witnessed he replied, “The first thing that comes to mind is the people who have been practicing Soaring Crane Qigong all along have improved and reversed some of the damage experienced by disease. To work with people like that … that is the miracle.”

Soaring Crane Qigong Classes at Motionlab pdx

Description: For all physical abilities, this 10-class series uses imagery, meditation and slow continuous movements done standing or sitting to help move and direct qi (energy). Potential benefits from this ancient Chinese practice include pain management, improved concentration, increased energy and well being. (Not recommended for those with bipolar or schizophrenic conditions). Instructor is certified through the Oregon College of Oriental Medicine.
Please Note: Please wear loose fitting clothing and tennis shoes with good ankle support.For more information about Soaring Crane Qigong, click here for an article about our program!Qigong materials are available at an additional charge in the class. Purchase is not required.
Address: Motionlab pdx
3829 NE Tillamook
Portland, OR 97212
Cost: $150 for 10 classes | $18 for drop-ins (space permitting)
Sessions: 10
Dates: Wednesdays

  • October 2nd
  • October 9th
  • October 23rd
  • October 30th
  • November 6th
  • November 13th
  • November 20th
  • November 27th
  • December 4th
  • December 11th

*Note: No class on Wednesday, October 16th

 Time: Start at 8:30am | 30 minutes of meditation in various forms | Followed by 1 hour of Soaring Crane routines

Recently, Dr. Tony Murczek sat down to talk with Yelena Foley of Motionlabpdx to talk about Qigong.

To listen to the interview please click the play button below:

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For more about Dr. Tony Murczek and Qigong visit his website

To sign up for Qigong or to learn more about it call

Motionlab pdx at 503-515-1776.

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212


Are the Weather Changes in Portland Getting You Down?

You Are Not Alone and We Are Here To Help You

rainWhether you realize it or not, the weather plays an important role in your mood each and every day.  While sunshine can boost your mood and energy; the cold, dreary, damp weather we often have in the fall and winter in Portland, Oregon can zap both and leave you feeling depressed.

Scientists have linked the depression that coincides with a dearth of sunlight to the hormone melatonin, which regulates sleep. When sunlight fades, some of us produce copious amounts of melatonin, contributing to the drowsy, out-of-sorts feeling that can plague our fall and winter days. About 20% of Americans report feeling more depressed during the chilly season. (

So, what can you do to combat this? Exercise and Nutrition are two elements you can control and both can play a huge role in improving your mood and overall health. Sure, popping a pill or laying in a tanning bed might seem easier, but both come with their own sets of side effects. Exercising can actually be fun, and enjoyable when you find the right type of exercise for you. That is where we come in to help. We offer a variety of classes and one on one or two on one personal training sessions for GYROTONIC® , GYROKINESIS® or Pilates.

Take your health into your own hands and don’t let Mother Nature get you down.


Contact us today at 503-515-1776 to schedule a consultation!

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212

GYROTONIC®, GYROKINESIS® and Pilates for Natural Pain Relief at Motionlab pdx

Ever wonder why you were in pain for no apparent reason, why recovering from an injury took longer than you expected, or why an injury on one leg leads to injury to the other?  Well, when our bodies are in pain from everyday movement, an injury, joint pain, or any other kind of muscle pain its usually a byproduct of our bodies flexibility.  While the typical problem is not stretching enough, there is also over stretching and doing the wrong kind of stretching.

If you search how to relieve pain or recover from an injury the usual answer is to rest the muscle or joint and stretch and strengthen.  When trying to relieve your pain through usual stretching and strengthening it can be frustrating for how long it can take you.  Through the standard muscle and joint strengthening and even physical therapy, it encompasses stretching beforehand, then strengthening, and stretching afterwards, but this can lead to re-injury or leaves you injury prone for the future.

Injuries and pain is the result of over muscle contraction.  Injuries such as pulled muscles are because the muscles were overstretched when the muscle is not loose and still contracted.  Aching pain stems from a muscle being strained (contracted) for an extended period of time.  Trying to recover from normal stretching and strengthening can work but those exercises still makes your muscles contract and then loosens them and this method can take a long time.

GYROTONIC® is different from physical therapy and standard exercise because it relieves pain by utilizing Fluid Circular Motion.  Most conventional exercise machines focus on linear and isolated movements which when used, strengthens the muscle through contraction and can lead to joint pain.  The <GYROTONIC® Fluid Circular Motion focuses on multiple joint articulations without compression through circular motion. This increases mobility and stability in the spine, leading to a less injury prone proportioned body.  A disproportionate body occurs when you injure a muscle or joint and the other muscles learn and overcompensates which can lead to injuries to other parts of your body.  Contrary to keeping stretching and strengthening separate, the movement of Fluid Circular Motion allows you to stretch and strengthen at the same time.  The machines allow your muscles to relax and keep from contracting, increasing flexibility while the continuous motion strengthens the muscles.

If you are tired of back, joint, muscle pain or trying to recover an injury try GYROTONIC® exercise.  The combination of dance, gymnastics, swimming, yoga, and tai chi created the Fluid Circular Motion and allows for a different and better way for fitness, pain relief, and rehabilitation.  The exercises will have you feeling better and keep you feeling good with increased flexibility, strength, and posture.

Contact us today at 503-515-1776 to schedule a consultation!

Motionlab pdx | 3829 NE Tillamook St. Portland, OR 97212