Category Archives: GYROTONIC ®

Get Your Glutes ON – Special Workshop



Get Your Glutes ON


Special Workshop


Sunday, February 22
11 am-12:15 pm ,$20

This 75-minute workshop will include a quick anatomical overview, glutes activation assessment, and a practice that focuses on movements that can awaken and strengthen the glutes for better balance and a pain-free body.

  • you’ll experience less tightness in hip flexors, hamstrings, or low back.
  • you’ll probably notice that your balance practice in yoga will get better.
  • you’ll find more power when you’re running hills, and walking.
  • Plus, to state the obvious: A firm, lifted butt is seriously sexy.

“It has been a well-kept secret that
Pilates is one of the best forms of
exercise to strengthen and target the glutes and is something that is sought
by athletes in the vast majority of sports.”


Please sing up in advance here

Do You Have Butt Amnesia?

Which number are you ?

1. Chronic tight/cramping calf muscles. You foam roll/stick your calves regularly but they keep getting tight.

2. Chronic tight/cramping hamstrings. Regular deep tissue massage and foam rolling provided some relief, but the tension returns.

3. When planking, doing pushups and squatting, you cannot hold the correct form. (Have someone video tape you if you are not sure).

4. Chronic hip/low back pain, SI joint pain has kept you getting chiropractic adjustments and massage but with no long term relief.


If you find yourself in one or more of the above scenarios, you may have “gluteal amnesia”,  a condition in which the glutes can become inhibited.

When your glutes are inhibited (not functioning properly) for whatever reason, the brain will find a substitute muscle to perform their function. If this pattern is allowed to remain in the motor control center, dysfunction and pain will follow.

There are a few reasons why the glutes could shut down.

While the biggest reason why the glutes shut down is due to inactivity, research shows that the glutes can become inhibited with just about any lower body or spinal injury.

How  many  of you   have stubbed your toe? This inhibits the glutes. How  many  of you  have sprained an ankle? Glute inhibition. Hurt your knee or your hip? Pulled a groin or hammy? Fell on your tailbone? Experienced sciatica? Tweaked your low back? All of these injuries decrease glute activation.


Unsure of how to strengthen the glutes specifically?

sign up for the workshop here

Special Classes For You This December

Have some holiday fun on us!




Motionlab  would like to wish our truly great clients the very best during this time of year.Be safe, be healthy and have fun!Oh, speaking of fun –  hope you can have a break from the holiday hubbub and  join us for NUTRITIONAL class Saturday, December 13 and  special complementary GYROKINESIS class , Tuesday, December 30th!





Nutritional Class
Saturday , December 13


Don’t Let The Holidays Ruin Your
Health Goals

It’s holiday time!  This is when we are all tempted (even me) to indulge and eat too many things that taste good but make us feel bad.  Then, of course, we promise ourselves to go into food rehab right after the holidays.  But what if you could enjoy the holidays, have amazing food and not be smothered in mounds of sweets and cakes and heavy foods that give you that momentary pleasure that you immediately regret.

If you are looking to get healthy and stay healthy through the holidays and need extra support, I encourage you come to HOW TO BEAT HOLIDAYS CRAVINGS Nutritional Class, presented by Alex McMahon  a Certified Nutritional Therapy Practitioner from Evolve Nutritional Therapy,

What You Will Learn:  
  • What Causes Cravings
  • The  3 Types Of Food Cravings
  • What Your Cravings Are Signs Of
  • Healthy Foods to Curb Cravings
  • What Specific Nutrients Can Help
  • Tips for Social Events
  • How to Beat The Hangover



“I saw people in my life who suffered from the same challenges that I had before changing how I ate, and began talking about the profound changes in my own life and the science behind removing processed foods and eating in alignment with nature.”

Alex McMahon.






Complementary Gyrokinesis Gratitude class

Tuesday , December 30th, 6pm – 7:15 pm
In appreciation of your long -standing loyalty to Motionlab and your love of the GYROTONIC and GYROKINESIS exercise methodologies ,we would like to invite you to a complementary GYROKINESIS class.

Save the date – Motionlab pdx offers Introductory Pilates Barre Workout Class!

Save the date: Motionlab pdx offers Introductory Pilates Barre Workout Class

Saturday , October 18

12 pm to 1 pm

Special Introductory Price Only $5


Join us and change up your routing to keep your body changing in the right direction.


What is Pilates  Barre Workout ?

Pilates  Barre Workout is high energy fusion of Barre exercises, sculpting and Pilates principles. Filled with plenty of plies and releves, this class integrates stretching and precise isometric toning.

Not all Barre programs are safe for everyone, but our Pilates  Barre approach emphasizes safety, optimal alignment and body awareness while keeping the fun energy of  a Barre workout.

Our certified Pilates instructor and former professional dancer, Cheryl Lemmer, pays close attention to from and detail within each move.

What will Pilates Barre do for you?

Paired with powerful core conditioning moves. Pilates Barre will give you a stronger, toned core and it will zero -in to sculpt and lift those problem areas: arms, waist, hips, legs and buttocks.

You’ll discover joint rotation, agility and balance, while improving your posture.

Pro Tip

Reserve Your Spot Online!

In order to make sure everyone has a safe and enjoyable experience, we do limit the number of people that can attend a class. To ensure you have a spot  we encourage you to use our online reservations system.  It’s easy, click HERE and go to the “Reservations” link .

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



Motionlab is Hosting a Teacher Training Course for Specialized GYROTONIC® Equipment!

Motionlab is very proud to host a Teacher Training Course for specialized GYROTONIC® Equipment,

Archway, level 1. Oct 24- 31 .


What does the Archway uniquely have to offer, as compared to the other GYROTONIC® equipment, and as compared to the GYROKINESIS® exercise sequences?

Each piece of equipment challenges, and supports the body in a unique way. The PulleyTower allows you to explore GYROTONIC® principles in a stable, supported environment.  For instance, in the arch & curl exercise sequences, the handle unit supports the upper body.  In the hamstring sequences, the upper straps support the lower body.

The Archway exercises take you into a place where the equipment is no longer supporting you. On the Archway you’re required to figure out how to support yourself against gravity.


Who can benefit from the Archway sequences?

The Archway is tremendous for creating flexibility.  For those who have excess tightness in their bodies, the Archway allows them to hang into their bodyweight to loosen up.   On the Archway, clients are able to use the strength required to hang on their own body weight to release deep tension.


Some of our most avid GYROTONIC® students are in their 50’s, and 60’s.   Their primary goal is to stay fit, and healthy so they can continue to maintain an active, independent lifestyle for years to come. Is the Archway beneficial for them?

While the Archway is great for athletes who are looking for ways to increase the efficiency, and power of their movements, it is also has a lot to offer the average client.

There are many preliminary exercises that are accessible to the average person.  The preliminary exercises in the hanging, climbing rungs, waterfall, and levitation sequences are really great.  Those exercises let you get comfortable supporting your own body weight, which is an ability that is important to maintain as we age.  There are simple arch & curl exercises in hanging positions that can build a lot of strength, comfort and confidence in those students, allowing them to become comfortable in their bodies in a variety of environments.


Please, note on-going GYROTONIC® class will be cancelled on October 25th, due to Teacher Training Course.

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

Take Your Fitness to the Next Level this Season!

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All athletes want to be injury free and enhance performance, teens are not any different. But the pressure to focus on one sport and to excel at it year-round can result in using the same muscle groups day after day. Especially during its season, there is often very little time to rest and recover, let alone to get stronger or work preventing injury. One way to address these issues is to add GYROTONIC®, GYROKINESIS®, or Pilates to your teen or teams training program.

A GYROTONIC® program can fill the gap for teenage athletes by introducing them to basic principles (the natural circular motion of the body), this can start improving alignment, conditioning body and mind, and help protect against injury.

Since the most frequently reported changes in the body include postural improvement and alignment awareness. GYROTONIC® Method offers a profound sense of stability and strength in the low back, created partially by its focus on abdominal and core strength. For most athletes the result is decreased incidence of sports related injury and better balance and coordination.Image 1

This means that you are helping teenagers to not only play better now, but to also ultimately have less injury that could haunt them in the future.
GYROTONIC®, GYROKINESIS®, and Pilates stem from natural body movements that you will feel strengthening your muscles immediately.
motionlab pdx offers private, semi-private, or group sessions and we can work with individual team members, a few team members, or the entire team. A team that does GYROTONIC® together, stays strong to defeat the competition together.

Play stronger, longer!

Schedule a time to come in and let us help you train your body and mind in time for game day!

Are You Aging Gracefully?

Aging is often accompanied by chronic pain and stiffness, which can be relieved by gentle stretching exercises that simultaneously restore flexibility and build internal strength.

motionlabPDXEngaging in this kind of exercise can mean the difference between a debilitating injury in a fall and a body which can react and prevent injury.
GYROTONIC® is the perfect exercise system for seniors at any level of fitness, because it is extremely successful in the relief of arthritis, back pain, and neck stiffness.

Since GYROTONIC® is personalized by working directly with a trainer you are able to customize the work out to fit your needs. If you are a former athlete that needs to heal and retrain your muscles to function properly after injury, or if you just would like to feel younger and healthier without hurting; GYROTONIC® is for you!

Seniors, middle aged adults, and teens all rave about GYROTONIC® training! Why?

Because it can help with:
– Straighter posture
– Improved strength and stamina
– Increased concentration
– Relief from arthritis & stiff joints
– More restful sleep
– Improved circulation
– Greater sense of wellbeing.

Who wouldn’t want that?

“In GYROTONIC®, the unique equipment allows me a feeling of freedom. ” Basja, 69

“Both GYROTONIC® and GYROKINESIS® engage my mind and my body; almost equally important at my age (58)”. Laurie

‘I can feel my body changing and getting both stronger and more spacious. Movement feels more natural to me. I like the involvement of my whole body and self, even the need for mental concentration. I have never before felt such physical improvement over such a short period of time.” Cinda, 65


GYROTONIC® is a low impact fitness system that utilizes a specially designed series of equipment that is built around the human body. The GYROTONIC® equipment guides your movements with resistance along circular pathways that nurture the natural curves of the body. The gentle stretching, twisting, circular and bending movements, in sync with a strong awareness of breath, produce flexibility of the spine, and release the joints from ligament or muscular constriction, while bringing the entire body and mind into balance.

Want to age with grace? Schedule your private, semi-private, or group session today.

GYROTONIC® is Like a Vitamin for My Body.”


Meet CRISTINA YEN, founder and an owner of A Yen for Chocolate.



We are very fortunate to have Cristina coming to motionlab pdx so our clients can experience Cristina’s passion for perfect chocolate.

We interviewed her on her experience at motionlab pdx and what she thinks of the GYROTONIC® Method. Check it out!


         motionlab pdx: Cristina, you decided to try the GYROTONIC® Method because you have some back problems, is this correct?

Cristina: Yes, for the longest time I can remember. I would say in my earlier teen years; I felt back pain, especially waking up in the morning. I guess when I was young, when I was a teenager, I was really scarred of my mom, so I never wanted to tell her when I was sick (She laughs. So, I never addressed this issue, until 5 years ago, when the back pain started to feel more and more unbearable.

My mom had always criticized me that I don’t have a good posture, I don’t stand up straight. I wondered if maybe this is a reason for my back pain… I noticed that whenever I woke up it took the time from getting out from my bed and walking to my bathroom, that length of time, to straighten up. In the mornings, I was hunched and my back felt stiff and typical exercise that you can get in the gym was good, from the sense of burning calories; but it wasn’t until I started to take yoga and Pilates that I felt it had helped my back to feel better.

         motionlab pdx: How did you find the GYROTONIC® Method?

Cristina: Few years ago I did a Groupon at the other place and I felt that it helped. I did enjoy it, but it was a Groupon … when the deal was gone, I just never came back. I didn’t develop a bond with the people there, even though I enjoyed the exercise.

My real journey with GYROTONIC® started here at motionlab pdx. The experience of moving in 3D as opposed to a two dimensional way of exercising really perked my interest!

        motionlab pdx: So, you have tried a few sessions…

Cristina: More than a few by now…

         motionlab pdx: Did you notice any improvements? How does your spine feel after a session?

Cristina: I found that GYROTONIC® was like a little box of surprises.

I thought that I was coming to GYROTONIC® because I could not find an answer as why my back hurts, so I wanted to give it a try. Once I started to try…  What I noticed first was how stiff and tight I was not only in my low back, everywhere. As our sessions progressed, I learned that there is a proper way to move, there is certain way to engage a proper muscle to do certain thing; Like walking, standing, sitting, how to raise your arms.

GYROTONIC® taught me to be mindful about how to move.

That to me was very very surprising. The importance not only to move to burn calories or look toned, but how to move. I never thought about it before.

I have being doing GYROTONIC® at motionlab pdx for about a year and I keep coming back for more because I keep learning things about my body. I have never ever even thought of going back to the regular gym.

What I really like about GYROTONIC® is that, GYROTONIC® is like a vitamin for my body.

Going to the gym to me is like having a power bar. You are hungry, you don’t have anything to eat, so you eat a power bar so you have enough protein, enough sugar, enough carbs to get you through next 2 or 3 hours and then you crashed again.

To me GYROTONIC® is more sustainable way of moving, it is like an investment. You are moving so you are putting back the nourishment that your body needs. So, your body can move sustainably all way to your old age. It is how I see it, it is how I feel.

5 More Reasons to try GYROTONIC®

There was an article written about GYROTONIC® work outs by Abby Lerner from Shape Magazine that I wanted to share. She tried it and here were her reasons for switching to GYROTONIC®!

Five more reasons to break out of your forward-facing routine and try GYROTONIC®:

    1. Practicing GYROTONIC® regularly can greatly improve poor posture by lengthening the spine (so you look taller!) and strengthening the core to take pressure off of the lower back, along with opening the sternum and connecting your shoulders down your back, I even have a client ”
    2. Arching, curling, spiraling, moving helps to prevent stagnation in the body by promoting Martin says.
    3. Whittle your waist. In addition to strengthening the deep abdominal muscles around your waistline, GYROTONIC® also helps slim your midsection by improving posture (so you stand taller) and eliminating fluid and bloating from your middle (and everywhere else).
    4. Sculpt long, lean muscles. The lighter weights and emphasis on extending and expanding help build longer, leaner muscle.
    5. Focus your mind. “All of the movements engage the whole body and the whole mind, as well as coordinating breath with movement,” Carlucci-Martin says. “Many of my busy city clients love it because for one hour of their day, they come in and have to stay focused. They can’t be thinking about what they have to buy at the grocery store or what’s on their schedule for work tomorrow. They always leave feeling refreshed and relaxed but also like they’ve had a workout, which is a wonderful combination.”

Want to read the rest of her article? Click Here.

Come check out motionLab pdx and find your reason for switching to GYROTONIC®!

Core, Core, Core; It’s All About the CORE!

Core, Core, Core; It’s all about the CORE!

MotionThe fitness world is all a buzz with Core workouts now, and it is no surprise considering how our core affects all of our daily movements. When you have weak core muscles you are more prone to serious injury. So core strengthening work-outs have always been huge in the world of sports, gymnastics, and dance; but now it is branching out into an everyday persons work-out.

This I believe is because we are all looking for ways to prevent ourselves from being injured. Let’s be honest, who can afford to miss a week’s work over an injury? So when the public started to discover this secret of longer health and faster healing, of course we would adopt it as our own.

However many people think that core workouts are pushups, crunches, and sit-ups. BEWARE OF THE CRUNCHES! When you do crunches you are only working only in one plane. But the spine and its muscles are three dimensional –– they go all the way around. That is where core strengthening, which are not ab crunches, can really help.

This is why our unique GYROTONIC® and GYROKINESIS® work out techniques at motionlab pdx are so beneficial. We work your bodies true core and strengthen it from the inside out. This is how you truly strengthen your core.

A strong spine means a strong mind, and that is exactly what you’ll develop throughout our program. Come train the core in a holistic way that will lead to more graceful movements, higher performance, and happiness in all areas of your life.