There's an APP for that!

 

"I just wanted to thank you and everyone at Hot Feet for providing the new class videos on the app... I have been so slammed at work lately, and really wanted to go to yoga yesterday to help myself unwind. Unfortunately, after battling traffic, walking the dog, and making dinner, it was already 7:20 and I wasn't going to be able to make the last class. I decided to try Serena's Power Vinyasa Flow video at home and it was so awesome! I got a great workout in on my own schedule, and it was exactly what I needed. 
 
I am really enjoying being a member of this community and everything you are providing. Just wanted to share my appreciation! Have a great weekend :)"
 
~Mallory R (Hot Feet Member) 

Join Mallory and Workout, Yoga, Barre, Stretch, and Meditate with us no matter where you are!

DOWNLOAD OUR APP TODAY! 

https://www.hotfeetfitness.com/app
 
 

How To Embrace Change and New Beginnings

Change is inevitable in our lives. Whether they be major life transitions such as starting a new role, moving to a new place, starting/ending a relationship, or minor changes like a shift in the seasons, we are ever-changing beings, constantly moving and constantly transforming.
 
These transitions can bring exciting and invigorating new elements to our lives. They can also be stressful and bring mixed emotions. Whatever transitional state we are in, it is key to remember that these times are pivotal moments for self-reflection and discovery. As we move forward along our journey, keep note of these points below to help you in embracing the changes around us and in ourselves.
 
Acknowledge that change is difficult
Change can shake your sense of identity, making you question your decisions and even yourself. It’s natural for us to define ourselves by our surroundings. When we take ourselves out of our normal elements, we’re left feeling lost, confused, and sometimes even afraid. It’s important to recognize that these feelings aren’t abnormal and that they are a part of this process. Without change, there cannot be growth. Let this be the catalyst in your transition when you start to feel challenged. This brings us to our next point:
 
Take change as an opportunity to challenge yourself
Often times, we become accustomed to our routines and daily schedules. This is one of the reasons why change can be so difficult. We fall into the comfort of monotony, the known, and the expected. Transitions are an opportunity for us to get out of our comfort zone and start practicing new habits. As you incorporate these new habits into your life, you’ll begin to adjust to this once new and scary situation. The fear and uncertainty will start to wear off and you will exude confidence. There is no better feeling than mastering a challenge, but in order to do that, you must first take the risk. 
 
Keep in mind that while staying the same is comfortable, veering off into the unknown can be exciting space for growth. 
 
Be mindful to the moment
It’s easy to get bogged down by all the negative feelings that can come with change. When you start to feel overwhelmed with uncertainty, take a mindful moment for yourself. This could mean taking time to dive back into your practice, turning inward with meditation, or taking part in an activity that can calm your angst. Remember that these feelings are temporary, but the growth that you will experience will stay with you indefinitely.
 
Reflect and document
Being in transition is a time for growth. It allows you to not only evaluate where you will be heading in this journey, but also where you’ve come from. Take this time as you make your transition to reflect on yourself, where you’ve been, and where you’ll be going. Look at the parts of yourself and your life now that you value most. Maybe you can ask yourself how you can bring those parts to this new phase of your life. Reflect on what changes you’d like to make. As you reflect on these questions, feel free to use the Indian Journals Paperback journal provided in your box to document your thoughts and internalize the lessons learned from your past experiences.

Diana Ratana
Yoga, Barre, & Meditation Teacher 
Hot Feet Fitness 
 
 

 

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