Finding Balance

I wrote this article over the summer for the Highline Times all about having a balanced summer. But, I think it applies to all seasons of the year. Check it out and let me know what you think! 

http://www.highlinetimes.com/2016/08/15/features/healthy-life-recipe-balanced-summer

In Health, 

Teanna Gentry
Director of Operations 

 

Fall-Tox in Full Swing!

This year we revamped our Live Healthy Program and are kicking off the Fall with a bang with our Fall-Tox. We have over 30 of our members committed over the next 8 weeks to follow our guide to wellness that will leave them with healthier habits, clean eating tools, recipes, and more. I am so excited about being able to walk alongside our community and encourage all of the men and women (ages 20-65!) on their road to health. One member in particular wrote an email recently that really hit home about how impactful this process has been for her. 

She said....

"I'm a 41 year old stay at home mom with a 4 year old and 10 month old. I've always been an active person with a strong build but my last pregnancy was very difficult and I was on bedrest  followed by c-section recovery. I was just meh all the time. Weak, tired uninspired. 

 
I'm super pleased by the progress I've made since joining Hot Feet! My first class was X21 with Panna and I swear he did a great job of not busting up laughing at me! I couldn't even do a jumping jack!  At the end of class he reminded me that it was about mental focus, perhaps his way of addressing the elephant in the room (in an inspirational way) that I was a total mess. But he was right, I was I distracted and not really "there" I was still beating myself up for leaving my family for 21 mins!  Lol! I backpacked Europe alone 5 years ago now I'm afraid to leave the house for a half hour???? 
 
Having access to my muscles again is empowering! Being out of shape is such a chore! Now I can zip around my house chasing my littles to and fro with pep and the patience/mental clarity only exercise can bring to your life. My diet is better, I'm drinking more water and trying to eat organic. I love juicing but hate  cleaning my juicer. I've lost 10 lbs but still have a way to go. Thanks for the community and inspiration!" ~Angie

This is why we are here. To build community, to inspire. Stay tuned for some features on the blog with the results that the Fall-Toxers have seen over the 8 week program. 

In Health, 

Teanna Gentry
Director of Operations 

Our 1st Year!

Join us this weekend for a celebration! We have been open for 1 year and are offering free classes and more to enjoy Saturday and Sunday. See you at the studio! 

HEALTHY LIFE

Recently our very own Director of Operations Teanna was asked to write regularly in a new section for the local paper known as the Westside Weekly. Check out her first article here and let us know what you think!

http://hosted.robinsonnews.com/hosted/HealthyLife/HealthyLife-070816-StaticPage.jpg

The Hot Feet Team

CORE POWER!

Our very own yoga instructor Diana R, is being featured on Seattle Yoga News with an article and challenge to work your core over the next month.

"With summer quickly approaching the beautiful northwest, many are setting aside time in their routine to be beach body ready. And while rocking a toned tummy this summer wouldn’t be so bad while cruising the boardwalk, it isn’t the only reason to power up your core. A strong core can help to reduce risk of injury through core stability, help to support your spine, and improve your overall bodily control and balance.

This powerful 4-week progressive series will help build overall core strength and control. We will start the month with core stabilizing poses then work our way through invigorating strengthening sequences. You’ll be sure to feel core light!"

  • Week 1: Stabilize
  • Week 2: Endure
  • Week 3: Fire
  • Week 4: Balance

For the full article and yoga poses to work your core, check out the article at http://seattleyoganews.com/4-for-the-core-week-1-stabilize/. Pictures were taken by Sukha Design and Photography. 

 

In Health, 

Teanna Gentry
Director of Operations 

SEEKING SCARY PEOPLE

The Hot Feet Fitness Haunted House is the centerpiece activity of the Boo In Burien. Hot Feet Fitness is located at the corner of Ambaum & 152nd. The event usually happens the Saturday prior to Halloween. More details here.

Although Hot Feet Fitness is stoked to host the scare, they also need support from companies, organizations and individuals in the community to accomplish this otherwise daunting task annually.

Businesses and organizations get the chance to "fund a room" and even get their staff engaged in the design, build and delivery of the scare! What a powerful way to engage the community and show of your brand.

Individuals can also take on a room or join the team in one of the many volunteer roles. No need to be horrifyingly scary but, in this case, it could actually be helpful!

Hot Feet Fitness is committed to continue the tradition of providing fully free scares at the freakiest annual party in Burien. To learn more and to volunteer, email: boo@hotfeetfitness.com or call 206-519-5450.

Hot Feet Fitness and the 3000+ people that frequent the annual Boo In Burien thank you in advance for continuing to make Burien awesome through your service and support!

Jerrod Sessler
Founder of Hot Feet Fitness

HAVE YOU MEDITATED TODAY?

One of Kevin Ng's favorite #quotes is "to the mind that is still...the whole #universe surrenders." That begs the question how do we find the #stillness in our #minds? This is especially challenging for those new to #meditation but here are two #insights themed around #allowance that have helped me on my #journey. First, #allow yourselves to #meditate for any amount of time that you feel comfortable. By removing the constraints of time you reduce #judgement and #expectation on yourself making it easier to trust in the #process that is happening. Second, allow whatever #thoughts that may arise during your meditation to #flow without attaching to a single one. Although the thoughts will be overwhelming initially, I assure you that they will #calm if you continue to have #patience with your meditation #practice. Try those #techniques above and let me know what happens! I hope you had a #wonderful Tuesday, #namaste"

Kevin is leading a class at Hot Feet June 8th, 2016 at 6:30pm for a Power Vinyasa Flow and Mindfulness session. Join us! 


Excerpt from Kevin Ng Yoga + Minfulness 
Kevin is a Yoga Instructor, Mindfulness Coach, and Fitbit Ambassador

RAW FOOD THOUGHTS

The concept of eating raw produce dates back to the origin of life in the Garden of Eden. The garden did not have a fire pit but it was adorned with plants and produce sufficient enough for joyful sustainment of life. But alas, we no longer live in the garden, we have clothes and we eat way more on our schedule than our original parents did. In fact, they didn't even have a calendar!

 

The challenge that I run up against in real life is not realizing or accepting that raw foods are good for me. I know they are live foods and I know my body is alive. So of course a living food would be able to better nourish my living body than some dead old food spiced up to please may taste buds. Of course, but then reality kicks in. We are literally programmed to see food as "cooked food." Our entire culture is set up and supportive of a primarily cooked food diet and lifestyle. It is difficult to acquire good food that is prepared using fully raw methods. So the bottom line is that eating raw takes some time but let me also share with you that it can also be the easiest and quickest way to eat.

 

Before I explain how to eat "simple raw," let me explain why eating raw is so difficult. We are programmed to relate experiences with our food. I remember baking all manner or yumminess with my mom in the kitchen in my early years. I love to bake and feel like it is just natural, right and delicious. But little of it is really nourishing to my physical body. I like to think the encouragement a fresh loaf of orange bread gives to my soul makes up for the harm it does to my body but I am probably dreaming. We try to recreate cooked foods in a raw form because we are programed to enjoy pizza, soup, sandwiches, tacos, cake, ice cream and all sorts of other things.

 

To eat "simple raw," you simply grab a piece of produce, get really adventurous and chomp right into it. My favorites are: a) organic red peppers which are actually really sweet; b) organic cucumbers because they taste great, have amazing variety in the flavor of the peal and they are really easy to eat. c)Organic broccoli because it is really amazing tasting raw. (note that I specifically said "organic" for each of these - the conventionally grown counterparts will not elicit anything near the same pleasure as organic). There are many other easy grab and go options. Freggies.com actually delivers fresh boxes of grab-n-go produce right to your home or office weekly. If you are hungry and your on the go then try this trick. Stop at the nearest grocery store and head straight to the produce isle and grab whatever you want. Maybe one of my favorites or something you think you will enjoy. 

 

I have gone for extended periods eating just raw or even just juicing fresh, raw, organic produce. I have never felt better than when I focus on and consume mostly raw, fresh, organic produce! My encouragement is to try something this week, make a little change and see how you feel after. Trade a lunch for a raw meal. Try something "simple raw" if your in a pinch for time. Grab a fresh juice or an all raw smoothie. You may also take a look through some of these recipes for ideas:  http://www.freggies.com/Produce/Recipes

 

I love Hot Feet Fitness classes, team, instructors and the community we are building. I know this community is key to our success in living a fully healthy life. Eating raw is part of the work we can do outside of the gym, in our kitchen or on the go. Try something new this week!

 

Jerrod Sessler, Founder of Hot Feet Fitness & Cancer Survivor

I LOST 40lbs IN 3 MONTHS!

The doctors said that I was likely not going to make it through the diagnosis. Based on historical evidence as a result of others with a similar diagnosis, they were probably right.
 
At that point, what did I have to lose? I could submit to the conventional medical treatment that commonly still results in a funeral happening or I could sprint back to our roots. Those roots take us back to the Garden of Eden and a raw plant-based diet.
 
I started juicing raw, fresh, organic produce. I did not limit the volume or selection of what I was eating other than it had to be from a plant source. I was not hungry. The struggle was only mental, not physical. My physical was well nourished - possibly better than it had been in a long time.
 
The pounds started melting away. Some weeks I lost more than a pound a day on average. I was not working hard physically, I was however charged up mentally and seeing battles in my mind that I had never faced.
 
I began to see my fork as my implement of life or death. I could stab a slab that would contribute to my death or I could leverage it as a tool to deliver the goods and supplies my bodily functions needed to produce health cells and to feed the good army within as they went into battle for my life daily.
 
I lost weight but I won the important battle. I get to live.
 
Jerrod Sessler, Founder
Hot Feet Fitness

Study: Yoga Reduces Fatigue 57%

The claim: Just two 90-minute yoga sessions a week for 3 months is enough to lower your inflammation levels by 20%. The same amount of yoga also reduces fatigue by 57%. And these benefits persist for months -- even if you stop going to yoga, according to a new Journal of Clinical Oncology study.

The research: A study team from Ohio State University measured markers of inflammation among 200 breast cancer survivors -- half of whom practiced hatha yoga on a twice-weekly basis. The researchers also collected psychological surveys designed to gauge the participants' energy and depression levels. Compared to the no-yoga group, the downward doggers enjoyed the lasting inflammation- and fatigue-lowering benefits detailed above. 

 

What it means: The meditative component of yoga is a proven stress fighter, says lead study author Janice Kiecolt-Glaser, PhD. And thanks to the uptick in physical activity, the yoga student also slept better at night. Both of those factors could explain the improved inflammation and energy levels, Dr. Kiecolt-Glaser explains. Also, because yoga helps you learn to manage stress through concentration and breathing, its positive effects last even if you stop practicing, she adds. 

 

The bottom line: Anyone who takes up yoga should experience lower inflammation and fatigue levels, as well as better sleep, Dr. Kiecolt-Glaser says. And her study showed the more often you practice yoga, the better the results. 

 

The following is an excerpt from a Prevention.com article by Markam Heid on the benefits of yoga. http://www.prevention.com/health/sleep-energy/yoga-reduces-fatigue-57