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

Your Body is Built in the Kitchen!

OUR HEALTH & OUR BODIES ARE MADE IN THE KITCHEN!
 
Check out some of our favorite recipes for making your body feel super good. Even better, give them a try this month! 

Our Favorite Smoothie, Snack, and Morning Kick Off Smoothie
1 cup of almond or coconut milk
1 spoonful of almond/walnut/peanut butter
1 frozen banana
1 scoop of non dairy protein (pea, rice, or hemp protein are good ones)
4-5 ice cubes
 
Our Favorite Vegan Pumpkin Energy Balls 
3 cups dry, uncooked oatmeal (try gluten-free thick cut oats)
1 cup organic Pumpkin Puree
1 cup organic Peanut, Almond, Cashew, or Sunflower butter
2/3 cup pure maple syrup or raw honey
1/2 tsp cinnamon
1/2 tsp pumpkin pie spice
1/2 Tbsp vanilla extract
4-6 Tbsp ground flax seeds (if ‘dough’ seems too wet, then add more ground flax, if it’s too dry, add less…start with a smaller quantity)
1 cup small chopped walnuts, chopped almonds, chopped peanuts, coconut flakes, or any combination of mix-ins that equal 1 cup total
1/2 cup dark chocolate chips 
1-2 scoops Vegan Protein 
 
Snack
One of our favorite snacks when we are on the go or need a little pick me up is to mix raisins, walnuts, pumpkin seeds, and almonds together in a plastic snack size bag and grab a banana. Keep this in your car, or on the counter top when you are feeling a little hungry or craving some sugar. It will help satisfy the tastebuds! 
 
Morning Kick Off
Every morning when you wake up and before you eat anything, drink 12-20 ounces of luke warm water with half of a fresh squeezed lemon and a shot of apple cider vinegar. This is a great jumpstart for your system and helps cleanse the body out of toxins. Try it! 

"The path towards feeling good means gaining a deeper understanding of what is truly important to you, then taking tiny steps towards holding your needs in balance." ~Dr. Mark Hyman
 
Teanna G
Studio Manager
 
 

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 
 
 

 

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!