GET OFF YOUR BUTT RIGHT NOW! Your future self will thank you.

"I don't have time"

"I have to go to a fancy gym, buy expensive equipment"

"I have no motivation"

"I have no energy"

"It's boring"

Sound familiar?

My excuse is I don't have time. I am a busy businessman and I just can't spare the time. As I thought about this, I came up with a plan. Could I workout for just 5 minutes a day to start? We all have 5 minutes a day to workout. But starting a workout regimen is harder after a long period of inactivity. With this in mind, I created the 5-minute workout. It only takes 5 minutes a day that's it. EVERYONE has 5 minutes they can spare. 

I want to give the 5-minute workout book for free so you can continue to live healthy.

Download your 5-minute workout here.

Exercise Adds Years to Your Life

One study found that the average 65-year-old can expect an additional 12.7 years of healthy life meaning he will live disability-free until age 77.7. Highly active 65-years-olds, however, have an additional 5.7 years of healthy life expectancy — they will remain disability-free until age 83.4.

Without exercise, you increase your risk of a wide assortment of chronic illnesses. Here is a list of conditions and how many people have them:

  • Coronary heart disease (12.6 million)
  • Heart attack (1.1 million)
  • Diabetes (17 million)
  • Hip fracture (300,000)
  • High blood pressure (50 million)
  • Obesity (50 million)
  • Overweight (108 million)

Sitting around or lying around all day makes you weak. Do you want to live your life like this? 


ASK YOURSELF: How do you want to live your life? 
Do you want to add years to your life?


Your time is running out! You will not live forever. Get off your butt right now. Your future self will thank you! 


Jerrod Sessler
Owner & Founder Hot Feet Fitness 

Freedom in Structure

After teaching the Hatha26 class at Hot Feet this past month, one of my students and I had a yogi-geek-out conversation about the more subtle benefits of a yoga sequence that never changes. We concluded that knowing what to expect results in a freedom to explore limits and examine details within its structure. In the practice of Hatha26, because the sequence remains static, the variable is the individual.

 

The predictable nature of the Hatha26 enables the yogi to exercise their mind as well as their body. For example, after learning the sequence, a yogi can change the focus of their practice to careful listening, deliberately not anticipating or moving forward before it’s time. For others, remaining mentally present throughout a class is a challenge and thus, the focus of their practice can be to exercise and strengthen their ability to “be here now”.

 

Before class that very morning, while driving my daughter to school, I noticed I had entirely tuned out of the details of my regular route. Over time I had begun driving faster than a good neighbor should and I wasn’t noticing anything but the road in front of me. I had become inured to the beauty all around and I was rushing to hurry through what I had apparently begun to see as mundane. Beauty was everywhere but, for some reason, I had compartmentalized the practice of examining the details of my predictable sequence.

 

Enter yoga. After class that evening I realized that my approach to the Hatha26 should not be limited to the studio. While the exploration of new routes and new practices is surely worthwhile, there is also value in the routine. The routine, any routine, can be explored on many different levels, in many different ways. I arrived home that evening with a renewed purpose, intent on seeking other ways to appreciate the minutiae of life more purposefully; to “be here now” even if here is the familiar; to purposefully explore all of life’s redundant practices intentionally, with an appreciative attitude. Easier said than done, very much like yoga.

 

It’s a safe bet that you and I are the same. We both have routines that have become unexciting; monotony has set in and we would like to find a new route because we’ve got the itch to explore and we all relish the feeling of something new. Maybe that itch is more serious than a simple drive home; maybe it’s a relationship, or that sneaky negative self-talk, or perhaps you’re struggling with what you do to pay the bills. Whatever that something is, I challenge you to notice and appreciate the freedom of its predictability. Choose to see something beautiful in the small details of your routine. Spend some time today listening carefully. Explore your limits and even if you think you know what comes next, don’t anticipate.

Stacy Manning
Hot Feet Fitness Yoga Instructor

A New Yoga has hit the Block!

Hatha26 is a stripped down practice of the moving meditation formally known as Bikram.  While, traditionally, these 26 postures are performed in a 105 degree room with 40% humidity, that will not be the case at Hot Feet. We will be practicing these postures in an 80 degree room with around 25 - 30% humidity. I am very excited to share this practice with you, especially with you yogi’s out there that have a desire to explore this style but have been understandably apprehensive regarding the extreme heat integral to a traditional Bikram studio.

 

If you’re wondering what makes this practice different than the many other classes Hot Feet currently offers it’s this: our other yoga styles are, to me, like a box of chocolates. Not only are they a treat, you also never know what's coming next. In contrast, Hatha26 is a set sequence of postures, each asana is intended to compliment the previous pose. The sequence, in my opinion, is where you find the yoga magic. In other words?  The predictability and familiarity of the sequence is where you discover the very different YOU that arrives on the mat each and every practice. The Hatha26 practitioner will eventually find that knowing what is to come reveals an entirely different aspect of their internal exploration because, when each practice involves the same asanas in the same sequence, the yogi is freed from thinking about what is coming next and, therefore, can escape their mind and spend some focused time in their body. It challenges the yogi to actively listen to the teachers instructions and to move, without anticipation, to the next posture. It is a practice of patience.

 

You’re invited to arrive and imbibe in 51 minutes of being in the moment, to leave your interpersonal baggage checked at the door and think only about the words spoken and your reflection in the mirror. 51 minutes to think about strength, balance and breath alone. 51 minutes to remind yourself that you are strong and capable of handling what’s coming next, without expectations.

Stacy Manning
Hot Feet Fitness Yoga Instructor



Picture Credit: Unsplash

Reason to Retreat: How Wellness Retreats can Benefit You!

As a society, we tend to praise hard work and workplace dedication...

 

So much so that it reflects our current health-care system and workplace vacation policies. Of all the countries in the world, America is one of the few that do not offer paid time off. Employers that do offer time off may provide 12 days on average for their employees. Compared to the 20 day average of European countries, we are a little far behind.

 

In the past decade, the rise of self-care and wellness practices has showered the general public with information and opportunities to treat ourselves. More and more people are realizing how pivotal self-care is in preventing us from burning out. We are starting to accept the idea that we cannot pour from an empty cup, that personal time to recharge is needed, and that in order to recharge, sometimes we need to get away.

While a strong self-care practice at home is beneficial, wellness retreats can offer the time, space, and distance we need to disconnect from the demands around us. Studies have shown that people who attend retreats receive longer-lasting benefits that those who simply practice at home (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5149565/).

 

The obstacles, concerns, anxieties, and habitual routines that are present in daily life are no longer there. While in a retreat, you can create your own world where you are allowed the chance to experience yourself differently while practicing self-connection. Whether its’ a weekend retreat nearby or a week-long experience abroad, retreats can leave you feeling recharged and rejuvenated, ready to take on life once again.

 

Retreats can be an intense, they can be an investment, but being able to experience self-connection without any of the distractions and being able to fully immerse yourself in your journey are what make retreats such a powerful experience.

 

If you are interested in experiencing a retreat for yourself, check out the few below being offered by your Hot Feet instructors below!

 

Discover Spain Cultural Immersion and Yoga Retreat

Host: Diana Ratsamee

May 11, 2019 - May 18, 2019

October 12, 2019 - October 19, 2019

 

Explore the intimate, authentic, and raw parts of yourself through travel. With travel and tourism on the rise, it has become easier than ever to get lost. And while getting lost may be part of the journey, eventually, we all yearn to find ourselves. Discover Spain goes beyond the tour by inviting you to dive into yourself through mindful practices and activities led by our team of experienced travelers, spiritual healers, and yoga teachers. We will stay with you as we traverse our inner selves through authentic connection with Andalusia.

 

Contact: info@dianaratana.com

Diana Ratana
Hot Feet Fitness Yoga & Barre Instructor 



Picture Credit: Unsplash 

Under Pressure!

“Perhaps I should just bury myself and become a diamond after thousands of years of intense pressure.” ~ Lemony Snicket, The Lump of Coal

 

I believe Mr. Snicket was onto something with regards to pressure and its purifying fire of change, albeit his time frame is a smidge off.

Let me explain.  

Intense pressure applied to simple carbon forces its atoms into orderly alignment in a way that, once revealed by a lapidary, produces a captivating, light-gathering diamond. Light is invited to move through it, reflect, refract and dazzle; the diamond’s sparkle demands your attention and its deep transparency is mesmerizing.
 
If you’re lucky, you have met people that possess the same facets. They are somehow different and utterly captivating in their deep transparency. They are the type of people you want to be near, to glean just what it is about them that makes them sparkle so.

It is my observation that people of such presence have known pressure intimately. They have not only faced pressure, but have leaned into and endured it. They are those among us who have learned and, most importantly accepted, that in order to realize a greater spiritual maturation they must remain in the heat; they have accepted the pressure for the transformational force that it is and have learned to see it as an opportunity to be blessed by the experience. In other words? They are the kind of person that has cultivated the ability to find comfort in the discomfort.

When a yogi chooses to apply pressure to oneself through the practice of asanas, this very type of transformation is underway, one meditation at a time. When a yogi show’s up for a class they are consciously and intentionally applying multi-faceted pressure to push themselves; pressure to breathe with movement and not simply gut it out, pressure to find their very edge and equal pressure to let it go, to counter their maximum effort with savasana, a conscious practice of relaxation.

On the mat, under pressure from both within and without, is where we find that we are capable of withstanding more pressure than we realized.This is where we can discover comfort in the discomfort and more stillness than we thought we could endure. Yoga asks that you show up, no matter the external pressures of your day and lean into your practice; yoga reveals your ability to do hard things and begs the question; “What other pressures are you capable of withstanding?”
 
My guess? More than you think.

Stacy Manning
Hot Feet Fitness Yoga Instructor
 
 

Picture Credit: Unsplash

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