Just Show Up!

CHEERS. Have you seen the show?
It was a constant in my house growing up and I remember singing the theme song. "You wanna go where everybody knows your name!" every time the show was on the screen. It got me thinking about where we all go every day and how we can experience the polar opposites of being "welcomed in" or feel "isolated" because we just don't seem to fit the mold. Have you experienced this? Maybe at school on your first day, starting that brand new job, moving to a new city, walking into a church, etc. Everyday we are experiencing these comings & goings into communities. What if you never open the door though? What if you never give yourself the chance to experience something because you are too scared, overwhelmed, self-conscious, busy, and so on?

This is where I want to share a story about "Crystal." She's someone that I met a couple months ago while working at the studio. Here's how my interaction went with her.
 She walked into the studio right after I was done with taking X21 (our cardio high intensity interval training class) with trainer Elise and I happened to be behind the front desk. She was new to the studio and I could tell a little overwhelmed by what she walked into. I asked her how I could help & she said she wanted to know about what we offered for classes and when. She was a Veteran, so we talked about her discounted membership, which made her really excited.
Then we started talking more about what classes she should try and she started getting anxious. She told me, “Maybe I should go move my car before we talk because everyone seems like they are in a hurry to get in & out of class & I don’t want to take up someone’s space,” and even said when I suggested X21, she said “I’m too fat for that class.” I was taken aback and sad that this is how she felt, so I literally just said, “Stop that right now. Don’t do that to yourself. It’s ok. You would be fine in that class or any other. Just come.” And immediately I saw her relax.
This got me thinking back to the show Cheers and how there are probably so many other people like her (maybe you?) who may feel like this when you go somewhere for the first time. You just want or don’t know that you need a safe place or a kind word to encourage you to make the step forward. By just showing up, and coming in the front door.
We have all been “someone new" in the various stages and places in our lives, and we all could use a word of encouragement or a “hello & welcome" when we embark on a new journey. At Hot Feet we take the time to do just that. We get to know your name. We connect. Because we all need each other.
Teanna G

Studio Manager and Operations Director


We're bustin' the Myths!

Have you ever watched Mythbusters? It's a great show where they put myths to the test with science. As the manager of the studio I constantly run into myths that people have told me that they believe or have heard about the studio, our classes, the heat, and so on. So I figured, let's get to the bustin' (proving false) these common myths. Here are some of the more frequent myths I hear..

1) The studio must be HOT because your name is Hot Feet. 
The name Hot Feet depicts movement, activity and a sense of urgency which is important in a world that seems to be spiraling a bit out of control with regards to our health. But, in reality, it is just a fun name! And we aren't hot. The majority of our classes warm, not hot. We offer several unheated classes like Yin Yoga, Yoga Basics, Kids Yoga, and Mommy & Me Yoga. Hot gyms & studios are typically over 100 degrees which exceeds normal body temperature. Hot Feet studios are generally 85 - 95 degrees and we also host classes that are ambient temp. Due to amazing engineering designs of our ventilation systems, we use outside air to keep the studios fresh. We also enjoy using essential oils to freshen up our studios. 

 

2) Your a Yoga studio right?
We are a health & fitness studio! We offer 4 different types of classes all in 1 place. There is a cardio HIIT class called X21 (28 total body exercises in 21 minutes), BarreTwist (a high energy & cardio twist on barre, with a little yoga, pilates, and dance added in), Yoga (we offer SO many styles like Hatha, Vinyasa, Yin, Kids Yoga), and Korper Stretch (low impact total body stretch for restoration & stress relief). We know in our area there are yoga studios, gyms, personal training gyms, crossfit, and more options. We believe variety is the spice of life, and your body thrives off of varying your fitness routine. 

3) Do I have be to fit/thin/skinny/etc to come workout at the studio?
NO! We are not cookie cutter at Hot Feet. Hot Feet realizes that people of all shapes, colors, cultures, and sizes need to know there is a place for them.Unlike studios where you feel like you have to "know" all the rules before entering, Hot Feet is friendly and comfortable. HFF is a community first. No one at Hot Feet is ever going to hear someone say their feet are pointed the wrong direction or that they are negatively affecting the zen or any other rude or silly comments.The culture at a Hot Feet studio is warm and welcoming. We want everyone to feel comfortable, no matter what! 

4) It's only fitness classes correct? What else do you offer for services? 
We are more than "just fitness." We support our local community, offer classes for families such as Mommy & Me Yoga and Kids Yoga, and even offer wellness support services with our Live Healthy Program. We believe in being more than just a typical fitness studio. Learn the value of the kitchen work and couple that with the studio work to get the body you deserve and always wanted! Learn holistic proven techniques for living life that enable you to feel great and to thrive in every area. Hot Feet has developed a full-figured lifestyle training program called the Live Healthy Program. Team up with your Hot Feet Fitness community to achieve your dreams!

Come & enjoy a FREE DAY PASS anytime and see what the buzz is about. Click here! https://www.hotfeetfitness.com/Shop/Pass/default.aspx


Teanna G

Director of Operations & Studio Manager
Hot Feet Fitness  


We've got an APP!

HOT FEET UPDATE!
We now have an app for iPhone & Android. Download it & get connected to us!


WHAT'S NEXT FOR THE APP?
Track your progress on your own time, at your own place. Enjoy a workout at home, anytime, at work through a corporate program or on the go when traveling. No need to have special equipment or fancy clothing. Set your goals, and allow the flexibility of the app to give you the freedom you need to reach your goals. Pick from live or past classes and follow along with the instructor anytime, anywhere.

TELL US!
Are you interested in utilizing the app for classes? Could you use it for your corporate wellness program? Let us know how we can help. Send us your email to getfit@hotfeetfitness.com & we will keep you in the loop on future updates & make plans! 

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 

We are turning 3! Come party!

SAVE THE DATE! August 11th, 2018.

We can’t wait to celebrate 3 amazing years of small business in the Burien community! Join us for FREE CLASSES all day. Here’s the class line up! 👣
  • 8:15am X21 Cardio Workout
  • 8:45am Korper-Stretch
  • 10am Power Vinyasa Yoga
  • 11am BarreTwist

    Then come back & enjoy the PARTY from 1:30-3:30pm. There will music, food, drinks, prizes, and more to enjoy! We will also raffle off PRIZES from local Burien businesses, and giving away 2 mountain bikes, a Vitamix & MORE!

    All are welcome! 👣 Questions? Email us at getfit@hotfeetfitness.com!

What are you waiting for?

Everyone knows that living a healthy lifestyle is a good idea, but what makes joining a fitness studio a GREAT idea? We give you the scientific low-down on why you need to sign up to join us at the studio TODAY!

Researchers recently took 405 relatively healthy adults (half of whom have had fitness studio memberships the last 30 days and half who had no membership the last 30 days). All the study participants underwent physical tests and measurements which included body mass, blood pressure and heart rate and they also completed a questionnaire regarding their lifestyle and weekly activities.

The results were then analysed by the researchers in order to establish whether the participants met the national recommended guidelines for physical activity. The national recommended guidelines for physical activity state that you should do 150 minutes of moderate or 75 minutes of vigorous aerobic activity each week along with two days of weights or other muscle strengthening.

What researchers found was shocking.  All the participants who had no membership to a fitness studio, but claimed to take part in weekly exercises, only managed to exercise an average of 137 minutes and only 18% met all the guidelines in terms of physical activity and strength training.  Those who attended a fitness studio clocked an astonishing 484 minutes a week. And not only were their cardiovascular measures better and they were less likely to be obese, but the participants who had been going to a fitness studio for longer than a year had lower resting heart rates, smaller waist circumferences and higher cardiorespiratory fitness.

The facts were undisputed and the researchers all agreed that joining a fitness studio was essential to your health and well-being. Not only does a fitness studio offer a regular and scheduled activity routine with expert advice and support, but unless you have equipment that’s up to gym standards, it’s also the only way to improve muscle tone by utilising their weights and resistance machines.

These researchers concluded that the benefits of joining a fitness studio went way beyond merely losing weight. The study was done by independent researchers who had no conflict of interest or any stake in any fitness studios.

*For the full, detailed study, you can refer to the scientific journal PLOS ONE.

Don’t waste one more day, start living healthy and get fit today!

Here's our link to our FREE 1 day Pass! 
https://www.hotfeetfitness.com/Shop/Quick.aspx

Want support in your health journey? We can help with that too! Check out our Live Healthy Program here! 
http://www.hotfeetfitness.com/live-healthy-program


Incorporating Physical Fitness into Addiction Recovery

Physical recovery

Addiction is hard on your body. If you’re an addict just starting your recovery, incorporate physical fitness into your new life. But don’t be afraid to take it slow at first.

 

Walking away from addiction is a challenging, exciting time — and building up your body and mind will help you persevere along your journey. Many rehab centers see the value in physical fitness and have incorporated exercise into their recovery programs.

 

The value of exercise in addiction recovery

Many people who abuse drugs or alcohol also neglect their bodies, and when they begin to work toward sobriety, their bodies need help, too. Incorporating even a basic fitness regime offers a wealth of benefits:

  • Exercise makes you feel good, releasing the same endorphins you experienced from your addiction, but more healthfully.
  • Exercise offers an opportunity to think clearly...or not think at all. If you’re pounding the pavement to the rhythm of great music, you can get into a meditative zone. When you’re tracking reps as you work through a weightlifting routine, there’s no room to think about anything else.
  • Exercise provides great stress relief and release — that kickboxing class is all you need to work out frustrations on a heavy bag. A little nature therapy, from a hike in the woods or kayaking on the lake refreshes and enervates.
  • Exercise allows you to have control. It’s a set thing you do every day — a portion of time when you’re thinking about something other than your addiction.
  • Exercise improves your overall health, reduces blood pressure, drives weight loss, decreases the risk of developing heart, neurological, and other diseases.
  • Exercise eases symptoms of restless leg syndrome (RLS) which you might suffer if your body’s withdrawing from opiates or benzodiazepine drugs.

 

Exercise’s effects on your brain

It really is a little like magic. Exercise directly and indirectly helps improve your memory and thinking. It also positively influences sleep patterns — and recovering addicts often struggle to get good, productive sleep especially early in their recovery period.

 

Fit Recovery was created by a recovering addict who wanted to show the synergy between exercise and addiction recovery. The site posts an article with the top 10 ways exercise rewires your brain.

 

Exercise’s power to reduce stress and build self-confidence

Doctors have long established the physical benefits of exercise, but how does it reduce stress and improve mental fitness? Researchers have learned that people who incorporate aerobic activities into their exercise routines benefit from lower tension, elevated and stabilized moods, and improved self-esteem.

 

It only takes five minutes of cardio to stimulate anti-anxiety effects. A 10-minute walk relieves anxiety and depression as effectively as a 45-minute workout. The American Psychological Association states that the exercise effect is an important element to treating anxiety and depression—which also accompany people recovering from addiction.

 

Finding and implementing the right exercise for you

You’ve taken that step on your journey to recovery, and now it’s time to incorporate a fitness routine into your daily life to build healthy habits to sustain you for the long term.

 

Pick something you enjoy. It doesn’t have to be a gym membership, if that’s not your thing. If you’re lonely, gyms are great places to meet people with whom you’ll click. The goal is to improve yourself, reduce cravings and binges, decrease the chance of a relapse, and heal damage the addiction caused to your body.

 

Try these activities:

 

  • Hiking
  • Walking/Running
  • Swimming
  • Boating
  • Yoga
  • Weight-lifting
  • Team sports
  • Rock climbing
  • Surfing
  • Biking
  • Martial Arts
  • Dancing
  • Skiing/Snowboarding
  • Skateboarding
  • Boxing

 

Final suggestions

Start slowly, especially if you haven’t exercised in a while, to avoid the risk of injury. Schedule your workouts on a calendar to hold yourself accountable. Choose activities you like so you’ll keep doing them — and mix it up now and then so you don’t tire of an activity. Invite friends to join you and help keep you motivated. Incorporate healthy eating into your fitness routine, too.

 

Your hard work will pay off as you get stronger, more confident and more in tune with yourself as you continue your recovery.


Photo Credit: pixabay.com

Are you interested in our Hot Feet Fitness 11th Step Meditation class for your own recovery and wellness? 

The 11th Step Power Meditation class is designed to draw the inner you out while releasing the strain of outside forces. This class is designed to fulfill your need to relax and focus. Meditation can be used in support of AA or other supportive programs. Classes are designed to be taken in plain-clothes and are non-heated. Participants are encouraged to bring a mat to be comfortable and may participate in stretch and gratitude segments of the session. Contact us for more information at getfit@hotfeetfitness.com.


Guest Article Written By:
Constance Ray

Recoverywell.org

 

 

Break the bad Habits!

At Hot Feet Fitness we know that the secret to any healthy lifestyle is a holistic approach. That’s why our Live Healthy Program focuses on making you look AND feel good. We tackle all those bad habits that have formed throughout the years and introduce a regime for a new you. Have you checked out our info video and website? It's pretty sweet! https://live-healthy.teachable.com/p/live-healthy-program

There are a lot of fly-by-night diets out there that promise you the middle of Kate Moss and the body of Rambo overnight. With a healthy lifestyle there are no shortcuts. Yet, many jump onto these diet trends and don’t know that they are actually causing more damage than good. In fact, some of these diets cause long-term problems.

A well-balanced diet based on your personal lifestyle does not only provide you with adequate nutrition and aid in the control of toxicity levels, but can play a big part in how you look and feel. A healthy diet doesn’t mean you need to starve or force yourself to eat food you wouldn’t wish on an inmate on death row. The very first step is simply becoming more conscious of eating organically. We can provide you with a tailor-made plan, and provide the support in order to maintain it. With our open door policy, we welcome any questions you may have and will provide you with expert advice. But a healthy diet means nothing without the right combination of physical activity. Our exercises consist of stretching, working out and yoga.

What to look forward to from our Live Healthy Program:

  • Health tips
  • Coaching from HFF staff and other partners
  • Diet guidelines
  • Recipes
  • Content on living well and wisely fueling your body
  • Group support and encouragement
  • Carefully formulated eating plan
  • Scheduled classes to reach your physical goals
  • Weight loss
  • Muscle gain
  • More energy
  • Being stronger
  • Being physically fit

Whether you’re looking for basic personalized coaching or private consultations, help with meal prep and recipes or prepared meals and juices delivered to your door – we will be able to assist you according to your requirements and budget.

With Hot Feet Fitness we break the bad habits of the past and build a healthier future. Contact us today for further information at: 
 

Real Talk.

How are you doing on your 2018 Resolution? The excitement was in the air, fireworks got you all fired up and a little too much champers also added fuel to that fire; 2018 was going to be your year! If sprinting for a notepad to write down your new year’s resolutions and jumping to unrealistic expectations were a sport, you’d probably be on your way to the Olympics. And what is usually at the top of our list (except for finally defusing all our vices)?

“Lose a dress size.”

“I want to bulk up.”

“I’m going to be more active.”

“I’m going to get fit and start running marathons.”

“I’m going to eat healthy.”

But the odds are that all these good intentions have probably face-planted into the muck like a clumsy race horse only a couple of metres out of the gate. The unfortunate fact is that ONLY 10% of people actually stick to their resolutions.

Does this mean that we should just give up? That the only New Year’s resolution we should focus on is NOT making any new year’s resolutions?

Not if we tackle WHY we can’t seem to hack it:

  1. Going at it alone – sadly we are not too worried about disappointing ourselves than we are disappointing others. You need someone who will hold you accountable.
  2. Unrealistic goals – Everyone is unique; that also goes for our bodies. Just as unrealistic as it is to think that you will grow another 4 inches when you’re 50, just as unrealistic it is to expect to turn into a Victoria Secret model in your late 30’s after 4 kids.
  3. Impossible expectations – Even if your goals are realistic, your timeline is often not. If you expect a complete physical transformation within 2 weeks, you are bound to get discouraged.
  4. Giving up too easily – Unlike the famous saying, when the going gets tough, the tough tend to just give up.
  5. Time flies – Living a healthy lifestyle has a time commitment attached to it that people often underestimate. When life gets busy, we revert back to the fast food and couch surfing after a tiresome day.
  6. Finances – There is nothing more uninspiring or demotivational than forking out thousands for something you are already not too amped about.
  7. No roadmap – How can you get to a specific destination if you don’t know how to get there in the first place? It’s absolutely crucial to have a plan that’s based on your personal requirements and uniqueness.
  8. Lack of belief – Do you really know how amazing you are? There is LITERALLY no-one else in the world like you! It’s time to set all those self-doubts aside and start believing in yourself.   

We get you. At Hot Feet Fitness we appreciate individuality as much as a healthy lifestyle and our priority is becoming your fitness partner. Let’s show you how to reach your goals in a realistic and fun way! www.hotfeetfitness.com

Beetlejuice & Donuts

Donuts. They are AMAZING! Especially when they are fresh-made from Lucky Donuts in Burien! And then there's beets. They don't taste like heaven on a plate, but they do your body much more good than a donut! 

Why am I talking about beets & donuts? Because they are on the polar opposite level of what your body needs. It doesn't need sugar, it CRAVES sugar. It is addicting. I love sugar...and for that matter dairy. Last night I had a Smores cupcake from my son's 3rd birthday party, and then a large slice of Snickers ice-cream cake my Mom made. Yikes! The funny part is that after I ate all of that I still had a bowl of my son's goldfish crackers and then called it good. My poor body! Late night eating & snacking are never a good idea, especially if they are filled with sugar, additives, and ALL the calories. 

ENOUGH RANTING! ENTER the need for a major REBOOT! That's why I am doing a 3 day vegan restoration to my system. I am going to call it V-BOOT. It's like a system reboot, but for your BODY! I want glowing skin, not puffy, a happy colon, not a backed up one, and to be honest I want to challenge myself to make the choices I know are good for me. I want my body & my mind to feel better. It doesn't matter what time of year, we can all benefit from a little detoxing & making nourishing choices! Here are the basics of my 3 day V-BOOT!

Body V-BOOT
– Eliminate meat, dairy, eggs, processed food, fast food, fried food, alcohol, caffeine, sugar and gluten.
– Drink fresh fruit and vegetable juice twice a day for high intake of nutrients (about 2 cups).
– Snack smart – eat more nuts and seeds!
– Add color to my plate! Get in large servings of organic fruits & veggies (check out http://www.freggies.com 
– Supplement with superfoods for cleansing the liver – turmeric, ginger, spirulina, lemon.
– Increase my fiber intake for flushing out toxins – chia, flaxseeds, greens, broccoli, oranges.
– Drink two liters of filtered water or herbal tea every day.
– Consume healthy fats like cold pressed virgin olive oil, flaxseed oil, coconut oil, or avocado.

Mind V-BOOT

– Start my day with 10-15 minutes of a yoga practice or meditation practice to relieve stress and focus the mind. Look up videos on Google or YouTube with titles like "Yoga for Stress" or "Meditation to Detox the Mind & Body." 
-Take long walks every day (if your schedule is very busy, maybe walking to work would be an option).

– Be present and focus on your body changes and emotions during the V-BOOT. 
– Eliminate negative thoughts and feelings.

Will you join me?! Heck, take a before picture like I did and see how much better you will look and feel after just 3 days. If you want to learn more about how to take care of your body, practice healthy habits, and build an understanding of how to live a more vibrant life, come check out the 6 week Live Healthy Program we have starting February 22nd. Here's all the details! https://www.facebook.com/events/1884842041545514/

Now go get your BOOT on!

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 


 

Fruits & Veggies = Freggies!

ORGANIC PRODUCE. DELIVERED TO YOUR HOME. AND FREE?! NO THIS IS NOT A JOKE! 

During the month of February we have partnered with our local pals from Freggies Organic Produce (check out their website http://www.freggies.com) to keep the new year & our health goals going strong! You get a FREE box of produce just for getting your booty moving our direction. How can you get in on the goodness? It's simple. Sign up to workout with us! We offer awesome month to month to month memberships starting as low as $40. Super sweet!

You can get moving in a warm heated studio with lots of windows to get as much Vitamin D as we can during the winter gloom! Did you know we offer all styles of yoga, a cardio high intensity interval class called X21 (done in 21 minutes), BarreTwist (a unique barre, yoga, pilates, and cardio fusion class), and a low impact total body stretching class called Korper-Stretch?! Our community is diverse, we have more than 25 instructors, and people love to get sweaty with us!

AND DON'T FORGET IF YOU EAT ORGANIC YOU LOOK GOOD! Studies show that people who eat large amounts of organic produce have better skin, less risk of disease, and live longer! 


Now who's ready to get your Freggies on?! We can't wait to meet you in February! 

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness