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!

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!

– 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 
– 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.


– 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!

Now go get your BOOT on!

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 


Fruits & Veggies = Freggies!


During the month of February we have partnered with our local pals from Freggies Organic Produce (check out their website 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

Yoga Detox!

Yoga Detox for the New Year
Raise your hand if you ended 2017 with a little or a lot of self-indulgence?! We all got to enjoy Christmas and the New Year with our loved ones, family, and friends and an overload of parties filled with with treats & drinks galore. My body & yours need some major detoxing to reset after all the celebrations! If you are feeling sluggish and bloated, breaking out, or maybe losing your zest for life then you can benefit from a detox. 

Whether you detox or cleanse (which you should do seasonally) January is the perfect time to try something new. Now I am not saying you need to commit to weeks of sippin' on green juice or eating a smoothie bowl for breakfast (Even though that would help! Here's one of my favorite recipes from the Balanced Berry!). What you should try is grabbing the nearest mat and try these yoga poses below that will stimulate your circulatory, digestive, and lymphatic systems. This means help to rid your body of waste and toxins. Sounds good to me!

Here are my top 5 detox yoga poses! 

Bridge pose: Lie on your back with your arms to your sides, palms down, and bend your knees. Push your hips up in the air while keeping your thighs and feet parallel. Hold for at least 30 seconds then relax and come down.

Three-legged down dog: Go into downward dog and lift one leg up in the air as high as you can go while keeping balance. Hold for a few deep breaths then repeat with the other leg.

Plow Pose: This pose strengthens and stretches the back muscles, aligning the spine and improving your posture, stimulating the abdominal organs, ovaries, bladder, and kidney, and relieving digestive issues. It also increases metabolism and tones the abdominal wall.

Spinal Twist (do both sides): Twisting helps you feel energized and focused, but will also provide mental clarity, relieve stress and deep tension, and detoxify your entire system. It does this by massaging your internal organs, encouraging the elimination of toxins. When you release a twist, fresh blood and nutrients rush back into your digestive organs, helping nourish and support them. Stay in Supine Twist for at least five deep breaths, then repeat on other side.

Shoulder Stand: Start with lying on floor on your back. Bring your legs to your stomach now stretch them upward. Now bring your hands to support either side of your spine and help pull your belly in right angle position with the ground. Stay in this pose for 5 deep breaths, and then relax. Now repeat this 5 times. (pictured below) 

I would love to hear if you tried these poses out! Shoot me a quick email to say hello, ask a question, or share what you want to learn more on our blog. You can reach me at Cheers to a new year! 

*Originally posted to Westside Seattle "Healthy Living" 

Wake up your Face

"The facial muscles are just like the muscles in the rest of the body, they need to be exercised..."

Growing up I remember my Mom working out in the living room in the morning and hearing this deep breathing that always made me laugh. Just recently we were talking about working out and the benefits of breathing exercises on the body. Enter, the Lion's pose. 

Lion's pose is a strong seated posture that incorporates a powerful breathing technique called Lion's Breath.

How to do Lion's Breath
Start by sitting on your heels with the top of the feet on the ground and the sit bones resting on the heels. Bring the hands to the knees, palms facing down, and spread your fingers wide, keeping your middle finger pointed straight ahead. Make sure that your head, neck and torso are extending in a straight line. From here, lift yourself up off your heels a couple of inches. Next, lean your torso forward and straighten your arms. As you open your mouth wide, stick out your tongue as far as it will go toward your chin. Now exhale strongly while making the sound of a fierce roaring lion. 

Benefits of Lion's Breath 

  • Relieves tension in the face and chest.
  • Improves circulation of blood to the face.
  • Keeps your eyes healthy by stimulating the nerves.
  • Helps prevent sore throat, asthma, and other respiratory ailments.

Check out a fun old school Lions breathing inspiration from Greer Childs!

Don't be shy. Roar on! 

Teanna Gentry
Director of Operations
Hot Feet Fitness Burien

Living Healthier Together

Hello! My name is Jerrod Sessler. When I was 29, I was given a 5% chance to live thanks to an unfriendly cancer diagnosis. I had stage-4 melanoma and the outlook was bleak statistically. I had been introduced to a plant-based diet a year or two prior and although I thought it was crazy when I first saw it, I had an intuition that it may be my only real hope after the diagnosis. I knew drugs and chemo would prolong the inevitable. So, I made some drastic lifestyle and habit changes. I fueled my body to rid itself of toxins and forced a reboot of my entire system.
I set out on a journey to find my cure for cancer. My passion is for everyone to learn from my experiences and live healthy! The content in the Live Healthy Program is what I live today and have learned over many years of trial and error.
I designed The Live Healthy Program to empower you to understand the fundamental elements of living a fully healthy life. Success within the Live Healthy Program is defined not just in terms of physique but with consideration for what is happening inside in the unseen places of our bodies. I know it is possible to create a false sense of health by simply having a great body. I want you to achieve great health and to be able to enjoy that with a healthy physique simultaneously!
Join me and the Hot Feet Fitness community on a journey that will change your life and help you to live a vibrant and healthy life!

Interested in signing up? Our next 6 week class series starts February 22nd, 2018! Email us to get more details at 

Post Partum Body Talk

11 days postpartum✌️. Every new Mama has a different post-baby body experience, but here's what I know. I was stronger & more active in this pregnancy and healthier in general. Teaching 2-4 classes/week until 37 weeks and taking classes up until the delivery of Aksel at 41+ weeks. I did barre, yoga, and X21 at Hot Feet. 

I took walks, ate Vegan 80% of my meals (haven't had red meat in months & still eat seafood)...Call me Veg-ish?! But I still had my share of icecream most nights and had my blended coffee drinks too☕️! It's all about balance.

When I get back to work next month I'll be starting something new!! Working as a certified Health Coach at the studio and I can't wait! I completed 100hrs of training for this certification over 6 months with our Live Healthy Program. 

Here's a glimpse inside the manual introduction (that participants in the health coaching will utilize) with a deeper dive into what you can expect with the program:

The Live Healthy Program, presented by Hot Feet Fitness, is the Heartbeat of Hot Feet. It is designed to empower participants to understand the fundamental elements of living a fully healthy lifestyle. The program is necessary because it looks beyond the work that happens in class at HFF in a comprehensive method. The Hot Feet Fitness culture supports and enables the teaching that happens within the Live Healthy Program. Therefore, members may maximize their membership and personal results by having the knowledge they need to be successful while living within a community that is supportive of their goals and aspirations.


Success within the Live Healthy Program and at Hot Feet Fitness is defined not just in terms of physique but with consideration for what is happening inside in the unseen places of our bodies as well. We know that it is possible to create a false sense of health by simply having a great body. But what if that leads to an illness, terminal diagnosis, injury, or many other forms an unhealthy life barrier can present. We want our members to achieve great health and to be able to enjoy that with a healthy physique simultaneously.

If you want to learn how to get healthier & live well let me know. If you don't live local I can still coach you! Email with any inquiries or questions. 

Cheers to Fall friends!

In Health, 

Teanna Gentry
Director of Operations
Hot Feet Fitness

Why Chiropractic?

"It makes more sense to raise healthy kids than to fix broken adults."

~Dr. Genie Markwell; Pier View Chiropractic in Normandy Park 
I will admit it. I used to be a skeptic of chiropractic care. I had always heard about the "cracking," that occurs at an appointment and thought that can't be good for the body. After moving to Burien a couple years ago though, my thoughts about it changed. My entire family was in a multi-car accident on Highway 518 that totaled both of our cars, but thankfully left only myself and my 6 month old son at the time with minimal whiplash. I knew we needed to seek several forms of medicinal care to fully heal, and was told by a friend to check out Collins Chiropractic. Owner Dr. Aaron Collins sat me down and explained the holistic process his office approaches to the body, and I learned that chiropractic care can truly benefit our bodies. On the Collins website it says, "We believe you live your life through your nervous system – it connects all your pieces together inside you, if it’s broken, you will feel it. Your spine protects your nervous system – therefore to care for your spine is to care for your life."
From my own experience and healing process after the car injury, I found the care I was looking for. I do not have any residual pain or restriction in movement, and this is huge being that I am working and teaching fitness classes every week. My son has also been perfectly fine since the accident after he was cared for by the Collins team. I also noticed when he was sick or had ear infections last winter they were shorter and he recovered more quickly. As a Mom this made life so much easier! 
According to the article "Benefits of Chiropractic Care for Kids," from the website, "An increase in chronic childhood disease is part of the reason parents today seek alternative health care for kids. Chiropractic care is an effective and affordable program by licensed providers that addresses children’s health conditions associated with the nervous and musculoskeletal systems. Gentle, noninvasive and drug free, chiropractic adjustments treat, resolve and prevent a wide range of health problems."
Dr. Genie from Pier View Chiropractic also told me, "We teach our kids not to call people names and not to do drugs- yet in health, everything has a name and there is a drug to treat it. This sends a mixed message. Chiropractic is safe, gentle and effective; by using light pressure, we can remove interference to the nervous system, allowing their innate intelligence to support growth and development from a natural state homeostasis without the use of drugs. Most kids respond well to care." 
I am a believer. You don't know until you try it folks. Go chiro! 

Teanna Gentry
Director of Operations Hot Feet Fitness 

Originally published to the Westside Seattle paper 

The Vegan Case

I love quotes. I love eating. I love quotes about eating & health. Here are a couple of my favorites. "A healthy inside starts from the outside." Or how about, "The food you eat is either the most powerful form of medicine or the slowest form of poison." Every day we vote on what goes into our bodies. We are in control. What are you choosing to feed your body with? I am not saying you have to eat less to feel better, you just have to eat right. 
What does "right" eating look like? Don't hate me, but I am going to make a case for eating vegan. What does "vegan" really mean? The literal translation from defines it as, "A person who does not eat or use animal products." There is scientific evidence to back up the benefits of eating vegan. I am not just saying this. The proof is in the pudding. According to the article entitled, "6 Science Based Benefits of Eating Vegan," they give an awesome overview of all the goodies that come with saving the animals from being consumed. 
1) A vegan diet is richer in certain nutrients. 
2) It can help you lose excess weight. 
3) It appears to lower blood sugar levels and improve kidney function. 
4) A vegan diet may protect against certain cancers. 
5) It's linked to a lower risk of heart disease. 
6) A vegan diet can reduce pain from arthritis. 
Ready to go vegan now? Maybe not. That's ok. I am not telling you that you have to be vegan, but incorporating a vegan diet will help you lose weight, your skin will look better, you will sleep better, you will be at a lower risk for cancer. These are all things that sound good to me! Personally I try and eat vegan as much as possible, and when I do I definitely notice not only the physical benefits, but emotionally as well. So much of our meat products here in the U.S. these days are laden with hormones. Just look at your egg carton. You will notice they have started to be labeled by "no added hormones." Excess hormones can wreak havoc on your body. I challenge you to do some research. Get educated. Be open to another opinion other than your own, and maybe, even try eating Vegan for a week. See how you feel. One of my favorite Vegan blogs for recipes and information is
Happy vegan hunting! 

Teanna Gentry
Director of Operations
Hot Feet Fitness 


Rest & Recovery

There are so many elements to attaining holistic health, though often we only focus on the physical results. Many of us dive heart first into a fitness regimen with the expectation that since we’ve “put in the work”, our bodies will automatically reward us with increased strength, muscle tone and elasticity, endurance, and decreased pain. When we feel as though we’ve come up short on progress, perhaps all we really need is a slight attitude adjustment and a broader understanding of the needs of the body.

Rest and Recovery
Learn to rest and recover your body, and recharge your mind. Rest is a combination of sleep and everything else outside of training. It is, intuitively, the easiest way to help your body bounce back from the demands of a workout. For all the hours we dedicate to exercise, we still live a full life outside of our athletic endeavors. Getting enough sleep, and not forcing in more physical activity in hopes of achieving faster results, will allow your body to repair in between workout sessions. Too much exercise can reduce the body’s ability to recover, and may result in injury.

Recovery is multifaceted and refers to the techniques used to speed up your body’s own natural restorative measures. Recovery includes hydration, nutrition, stretching, heat/ice/compression when needed, and self-myofascial release (self-massage). 


  • Massage and foam rolling help release tension and ease trigger points, or knots in muscles.

  • Nutrition is arguably the most challenging aspect of recovery, since burning more calories throughout the day means we’re HUNGRY more often! As a general guideline, eat clean, eat enough, and mind your own dietary restrictions, but avoid “dieting”.

  • Proper hydration is key to every single function in the body. Add lemon or lime to water to enhance taste, as opposed to adding packets full of sugar and/or artificial flavors, colors, and other additives which give the body more to process.

  • Include dynamic stretching during your workout, and perform static stretches after the workout is complete. Our bodies thrive on variety, so try as many stretches as possible, to target a wide range of muscle groups.  

  • The RICE method is an extremely important step in treating strain, sprain, or injury. It consists of Rest, Ice, Compression, and Elevation. The therapeutic combination of these techniques can reduce pain, swelling, and inflammation. Seek medical advice at your discretion.

Mind Over Matter
You do enough. You are enough. You are vibrant and brilliant and strong. Keep moving your body and your mind will learn how to be still. You will be able to meet yourself where you are, without judgment, by being thorough, consistent, and compassionate. If you don’t like what you’re doing, change it! SWEAT TO LIVE!

Carlee McIntosh
Instructor Hot Feet Fitness