Letting Go: Finding Movement & Peace in Pregnancy

For as long as I can remember I have been the type of person that loves control. Controlling what I put into my body for fuel, how I exercise and presenting myself to the world in a certain way has always been a focus of mine. This kind of control can be a good thing to a point, but not when it becomes something that I base my value off of as a person. When I found out I was pregnant the first time, truth be told several thoughts came into my mind....What if I can't work out like I used to? Will my clothes still look good on me as my body grows for the baby? Am I going to be a cute pregnant lady or one that waddles around with a look of disparity on their face? I know these are all negative thoughts that deal with self-esteem, self-worth, and whatever other "self" focused word you want to use, but I can imagine other women have felt this way too and that I am not alone. Pregnancy has taught me more about letting go of my need for control and realizing my own selfishness more than any other stage of my life. Daily I have had to call upon and remember the promises of my value and worth and practice presence.
I am loved, I am accepted, I am beautiful, I am enough. 
Remembering and dwelling on these promises or mantras have been huge for me during my first and second pregnancy. Practicing yoga, or staying active and moving in general in pregnancy is not an easy thing. Getting myself to move in some way everyday has not only given me a place to let go and accept myself, but also has alleviated much of the physical stressors brought onto the body by growing a little human being. 
Continuing to practice & move!
The biggest benefit of prenatal yoga or staying active in pregnancy is learning to let go! Going through pregnancy and its myriad of physical and hormonal changes can be exhausting. Natural worries may emerge about your baby’s health, and the imminent transition to parenting can be stressful. There are so many reasons to practice prenatal yoga, and I have summarized some below. 
Benefits specific to Prenatal Yoga
*Develops stamina and strength
*Relieves tension in the lower back, hips, chest, neck, and shoulders
*Calms the nervous system
*Preparation for labor
*Connection with baby 
*Increases circulation
*Breathwork practice
No matter where you are in your yoga practice or fitness level, pregnancy will change the way your body moves and responds activity. My favorite thing to remember is that my body was made to carry and birth a baby and that yoga is one way I have found that I can continue to move, breathe, and feel all of the changes my body is making on the mat. 
Try this!
Warrior 2 strengthens the muscles that support your joints at the hips. This is particularly important during pregnancy, since relaxin—a pregnancy hormone that relaxes your connective tissue—makes your joints less stable. Plus, the powerful nature of the pose will encourage feelings of strength and confidence. Tip: Position your front leg so that your knee, second toe, and hip are in a line, which reduces pressure on your front knee.
Try breathing deeply in & out for a few minutes with your eyes closed. Send your breath to the baby that is growing inside you. Think about the journey you will have together as mother and child....become empowered, feel loved, and safe. Motherhood is another part of this beautiful life, and I am finding strength in it all for the journey ahead.  

Teanna Gentry
Director of Operations

Originally published to the Westside Weekly Newspaper



Everything we do affects our health. Our job, our family, our friends, our social life. It all plays a part in how our body and mind operate. Our body is listening to all the input and being exposed to the good and the bad. Think about it. Right now how is your life going? Are you feeling happy? Are you stressed? Too busy? All is well? I want to encourage you as we embark into Summer season to really take a life self-assessment. A healthy body & mind come from balance. Here are my 5 tips for creating more balance in your life.

1) Nurture and take care of yourself. Get adequate rest, exercise every day, and eat a balanced diet. Throw out the meat & dairy if you really want to see your body thrive! 
2) Set your priorities. Look at your values and decide what's really important to you and spend your time and energy on those items. 
3) Work on your mindset. Get organized and plan ahead. Take time away to connect with people and activities that recharge you! 
4) Learn to roll with life's curveballs. Be okay with adjusting your game plan. You can't control everything. 
5) Stay positive! Begin your day by counting your blessings and set an intention to make the best of whatever the day throws at you. You've got this! 
If all else fails, here's a little piece I wrote back when I was going through a crazy time of life and just needed to vent. 
"In everything there is a season.
A time for love, a time for pain
Words that hurt, words that heal
There's love, there's numb 
There's hoping for more, there's receiving less. 
Keep moving, keep breathing
Making a choice, making a plan.
In everything there is a season.
To change. To strive. To push through. For deliverance. For grace. For beauty in the ashes. I know it's there. I know it's possible. There is love, there is commitment, there is choice. Every minute, every day. In everything there is a season. It's worth it. Remember. Don't forget why. Hold it tight. Soak it in. Embrace the seasons. Grow. Change. Look forward. Soak it all in."

Teanna Gentry
Director of Operations

Originally published to the Westside Weekly Paper

5 Reasons to Workout in the Morning


1) Jump start your metabolism

Exercising early in the morning will jump start your metabolism, keeping it elevated for hours, sometimes up to 24 hours! Thus, you’ll be burning more calories all day long—just because you exercised in the morning. 


2) Boost your mood

It boosts your mood: A long stream of research has indicated that exercise boosts endorphins and other feel-good hormones in your body, and it may be enough to push you through the morning slump and keep you smiling all day.  


3) Start the day off right

Set a healthy tone for the day. You’ll feel great and will be motivated to replenish your body with good food and stay moving all day long (a body in motion stays in motion!)


4)  Be consistent

People who work out in the morning have shown to stick to their exercise plans better than people who plan to exercise after work. It is extra hard to find time to work out if you have kids, work unpredictable hours, or have a somewhat spontaneous social life. However, if you commit to exercising in the morning, you don’t have to worry about shifting around your evening plans to accommodate your sweat session. As I always say, you’ll never regret a workout, but you’ll regret not working out.


5) Long-term results

Research shows that those who exercise in the morning are more consistent exercisers than those who exercise later in the day. Our bodies love routine. If you force yourself to get up when your alarm goes off, your body will thank you and pay you back by feeling rested and ready for the day. 

Hot Feet Fitness offers early morning 21-minute workout classes every week day at 5:30 a.m. and 6:00 a.m. Come start your day with us, we’d love to see you there!

Molly Martin
Trainer Hot Feet Fitness

5 Reasons to Love Yoga!

Yoga has always been the glue to connecting what I do physically with where I am internally. It's one of the only activities I have been able to take out of the gym/studio and directly use in my every day life. Below are just a few of the reasons to love yoga even more if you don't already do.

You are able to get out of your own head

Where ever you are, yoga helps you practice detachment. One of the areas you practice is withdrawal of the senses (Pratyahara). In class, you’ll be guided through the practice of drawing awareness away from the external world and outside stimuli. Here, you can focus on the present moment, where you are, and how you are. With so many things happening at once in our lives, being able to just slow down and have a space that is just yours to own is empowering.

It reminds you to pause

My years of practicing yoga has personally helped me find the space between balancing work, family, social life, and everything else. In class, you'll find yourself focusing more on your breath (Pranayama) than anything physical. As autonomous and essential breathing is, sometimes we are so bogged down by everything around us that we forget about our breath. When you practice yoga, you are practicing how to recognize your breath, how your breath connects to your body, and how you connect with all the things around you.

You feel connected to yourself

When you practice, you are consciously creating a space to reflect on your own internal needs. We are complex beings, ever-changing and moving. When you are mindful to yourself and the time you're giving yourself, you become much more connected to the subtle changes around and within you./

It's restorative

The poses you get into (Asanas) tie directly into the breath. Once you're able to get out of your head and connect with yourself, you become much more aware of the physical motions and movements your body makes. You’ll be guided you through the poses, but ultimately, it is up to you to listen to your body to decide what feels good for you in the current state. When you understand your body, the poses you hold will have so much more impact.

You become aware of how great you are

Beyond the physical and mental benefits of yoga, one of the most empowering things you can walk away with after your class is the sense of pride for having made time for yourself and your well-being. Yoga gives you a space, where ever you are, to reflect on the aspects of yourself and your life that you may not have had the time to do before. 

By: Diana Ratana
Diana is a yoga and barre instructor based out of Seattle, WA with a passion for fitness, nutrition, travel, and the great outdoors. When she’s not teaching at Hot Feet Fitness, she writes about her experiences at www.dianaratana.com and other wellness/fitness platforms. Feel free to reach out at info@dianaratana.com

Community Love!

We love hearing positive feedback from our members on why they keep coming back to Hot Feet month after month. Did you know we offer health coaching, wellness challenges, and social events throughout the year on top of all our awesome classes?! Here is what some of our patrons had to say about us...

From a Wellness Challenge Participant:
Thanks for checking in. I am making adjustments like, no coffee, more herbal teas, veg-fruit smoothie every day, more water. I did have a couple of days of chicken dinners, but otherwise all veggie for lunch and veg with fish dinner. Breakfast is easier with muesli and smoothies. I am not sure if I can do all raw all day, at least in the colder months. I tried a veg cheese (not so good--will have to try it melted). I saw a couple pounds loss, but focusing more on how I feel and  strength I'm gaining through the barre classes. They kick my butt, yet, it's been a great stress reliever, and I look forward to them! The pounds will come off, just developing new habits. Just now trying to incorporate the other activities on the challenge sheet into the week.What I enjoy about the studio is that it's such a welcoming environment and high positive energy--just what I need! For the first time, I think this is a program I can stick with, and I enjoy  and appreciate the community at the studio.  


From a new member:
I've joined under my friend, Kristie's account.  Really enjoying it, and most importantly, the classes are helping some musculoskeletal issues and nerve pain that I've been having for the last couple of years. Yay!
~Vivian S

From a seasoned member:
After I went to my very first class at Hot Feet I was telling Chris how awesome it was and that he should give it a try.  He was so hesitant to go and try something new and he loved it too!!  We love the variety of classes and instructors, the heated room, the challenges, kids yoga...everything!  We really loved the mash-up class (the x21, barre and yoga night) and would love to do another one of those soon.  Going to Hot Feet has improved my running and my breathing when I run. It has helped me to slow down in other areas of my life too.  I feel stronger, more confident and I've lost a few pounds too.  Chris has had so much success losing weight and he feels better too.  1-2 times per month Hot Feet is our "date night/day".  Yesterday we did Korper Stretch together in the morning and then grabbed smoothies.  It was the best!  On Sunday evenings we look at the Hot Feet calendar together and plan which classes we are going to do with our schedules for the week because we don't want to miss class.  We feel better when we are going to class, running and eating right.  :)
~Rachel G

Thanks for sharing why you love Hot Feet ladies! Come and join our community and be inspired! 

Teanna Gentry
Director of Operations 

A Letter from our Founder

Dear Hot Feet Family Member,

The greatest value that you will get from being a part of the Hot Feet Family is the inspiration that you get from each other, from the HFF team members and from our life adventures together. I know you have health or fitness goals that you want to achieve. I have been there.  In 1999, I was diagnosed with terminal cancer. The doctors said I had a 5% chance of making it. After learning more about the diagnosis, I knew they were being generous with their prognosis. I am to date, the longest documented survivor of stage 4 melanoma. 


Not long after the diagnosis, I learned that my health was strongly correlated with my lifestyle choices. As a result, I refused conventional medicine for treatment and I opted to make changes in my life to see if my body was able to recover where I believed surgery and pills could not. I began what felt like a radical shift of lifestyle and have been on a journey towards health since.

Some years info it, I became interested in fitness. I began to believe that I could be as fit as those guys at the beach. It has been a journey mentally and physically, but, like the choice to change my lifestyle, the path has been rewarding.


I found that I loved good food more than ever. I learned that our bodies could be enjoyed, more than just sexually, when we are fit and healthy. I became passionate about helping others and as the years have passed more people ask me what I was doing to continue to improve my health even as I age.


As you have likely already ascertained, Hot Feet Fitness, was birthed out of this vision. It became clear to me that know one was going to achieve my health and fitness goals for me. I had to put in the work and the effort, but, the definition of that work and effort was now clear. I needed to be a part of something that was more than just a gym membership. I needed to be in a community of healthy-minded people. I need the encouragement and inspiration of this sort of a place. With that, you and I can achieve what others say is impossible. 


The key is being together. Hot Feet is here to inspire through community. The amazing trainers and classes are great fun and productive action but the real win is that we inspire each other. I want that for myself and for you. That is why I created Hot Feet Fitness. That is the hub we use to make ever decision regarding the future of Hot Feet Fitness.


Jerrod Sessler

Founder & CEO

Why Hot Feet?

We asked the owner Jerrod Sessler, "Why should people come to Hot Feet over other gyms or studios? What makes it unique?"
Here's what he had to say! 
Hot Feet Fitness is unique from a typical gym because of the community that happens as a result of membership at such a place. We can all attempt to implement the disciplines that we need to achieve or remain healthy but the fact is that most of us do not have the strength to accomplish it on our own.
It is not that we are weak. We are actually incredibly strong but we are also deceived. We are lied to regularly by billboards, our friends, our past experiences, the habits of our coworkers, our social gatherings and nearly every other avenue of our lives. It is all lies! We are to believe that what we see on TV or elegantly hear about over the radio is truth? No, the only truth in all of it is the bottom line result for the people and companies making these lies for us. I never had a grandmother that was hip on making chocolate chip cookies but if I did then I would know now that what she was selling was her own approval as a grandmother and her ability to sell the same smiles that her grandparents sold her. Companies that look great on paper do not necessarily do great things for our culture. A company that manufacturers and packages food for mass consumption is making a profit. Their aim is not healthy people but healthy balance sheets.
Do not misunderstand the point here. This is not intended to offend anyone. There is nothing wrong with making cookies for your grandkids but if you cannot find another way to make them smile then you are selling them your own pleasure. Same for companies, if they exist simple to produce products that harm peoples health then the bottom line is unimportant.
What we need to overcome all of these temptations, lies and false beliefs that we have been sold is a community of people that will encourage, embarass and propel us to question what we are doing, how we are doing it and to spur us into positive action for ourselves, for our families and for our community, including our HFF community. Together, we can accomplish what others say is impossible - good health!

Jerrod Sessler
Owner and Founder Hot Feet Fitness 

We like to move it, move it!

Exercising daily is vital but different than most of us think. Daily activity is important and something that is generally built into each of our lives. Even when we sleep, we burn calories and lose body weight. When we get up, sit down, walk around, move our limbs, climb stairs, drive a vehicle, sit at a desk or any other activity, we are burning calories. Our engine never shuts off. Even the energy that we extend to breathe, we use energy.
When we make a trip to the studio, we engage in the preparation for that visit, we get ourselves there, we exert ourselves when we are there, we get ourselves home and we enjoy a warm shower before getting dressed and moving forward with the balance of our day. Each of these steps cause us to use energy and burn calories.
But, here is the thing, the art of expending energy is not a mystery through our days. We all burn calories through our daily activity and getting a class or two in at a HFF studio each day is important to contributing to that mass of spent energy. What is important if you cannot make it to a class is to make sure that you are eating clean and simple at home. 
Eating clean means eating as close to nature as possible. The closer you can live to eating through a garden when you are hungry is the definition of eating clean. Eating simple is the same meaning that the less we process the things that we eat, the better those foods are going to serve us.
Do you find yourself stocking things like chips, bread, soda, pasta, desserts or other processed or packaged foods? At times, we may choose to consume these things but it is best that we refrain from "stocking" them in our homes. We are well served by stocking things that are healthy, living foods.
If you are trying to lose pounds or cut body fat, then a strong stance on what we stock at home is one of the best things we can do to ensure our success. Of course, we will win even more if we can make it to a local HFF studio for a class several times per week. Do not discount all the things that you can do for even a few minutes each day right at home if, for some reason, you cannot make it to the studio for a class.


The real key with attending classes at HFF regularly is not actually as much the energy burn but the community engagement. At HFF, you will be able to build relationships with people that, in some cases, know more than you do about health and fitness. You will also be able to encourage and contribute to the quality lives of others. The vital part of attending Hot Feet classes regularly is actually the community that erupts out of those opportunities. Those are the relationships that drive us to doing great things in our lives and with ourselves physically.

Jerrod Sessler
Founder and Owner Hot Feet Fitness 

Jiggle Free January

Movement, sweat, community, inspiration. Hot Feet was created to be a place where people can come and link arms with their local community to push each other forward towards better health. Not just by taking classes, but by learning how to properly care for our total wellness. Wellness comes not only from breaking a sweat but also by focusing in on what we fuel our bodies with; this can be in the form of food, meditation, or time out in nature. 

"Today, more than 95% of all chronic disease is caused by food choice, toxic food ingredients, nutritional deficiencies, and lack of physical exercise." ~Mike Adams 

This is a staggering statistic and at Hot Feet we want to be a conduit for change. If you are looking for support, motivation, a new way to detox, and the chance to see where your health can go in 21 days, I would encourage you to join our Jiggle Free January challenge. Change will happen, but you have to choose to take action. 

This is our healthcare. Come try us out for a 1 day pass for free. Let's do this! 

Teanna Gentry
Director of Operations
Hot Feet Fitness 

Keep Your Diet Clean & Move Your Body!


There are a number of different things that you can do throughout your day to maximize your physical existence and your enjoyment of life!

The core, is a clean diet and some regular activity. You can enjoy a reasonable amount of flexibility with the diet on certain days or for special occasions.  You may also get very creative with the activities you do to get your burn on. But, if you are looking for solutions to making big changes aside from these two then you are simply not going to find them. Other ideas or activities are useful especially when one is considering overall health but specific to vanity, nothing compares with the results of a clean diet and regular exercise.
Managing stress out of your life can be useful in enabling great results throughout your life. Sometimes this includes making life changes to reduce or eliminate stress and other times one has to find ways to manage or deal with stress related to something that is not or cannot be removed from your life.
Looking at all forms of items, chemicals or substances that come into contact with your physical body is a valuable exercise as well. What sort of laundry detergent are you using? Is the washer getting overstuffed thus leaving cleaning agent residue on clothing that will come into contact with your skin? What is the quality of your water supply for drinking and for bathing? What is the air quality like in the different environments of your life? Can these areas yield improvement with changes? 
Simplifying your life is also a wonderful way to stream your energy into valuable paths that are organized and thoroughly thought through. Life clutter can bog down your results in every area of your life including your physical condition. Having focus and freedom enables success in nearly every area of your life. Choose simplicity as you approach guideposts or decision points in your life.
The sum of all of these activities represents your magnitude or capacity to achieve your dreams both small and big. Each time you choose to simplify or reduce stressors or to have a juice or a salad instead of a burger, you take a step in a direction that can yield amazing results when combined with thousands of other tiny, yet helpful, similar steps.

Jerrod Sessler
Founder and Owner Hot Feet Fitness