Living Healthier!

11 days postpartum✌️. Every new Mama has a different post-baby body experience, but here's what I know. I was stronger & more active in this pregnancy and healthier in general. Teaching 2-4 classes/week until 37 weeks and taking classes up until the delivery of Aksel at 41+ weeks. I did barre, yoga, and X21 at Hot Feet. 

I took walks, ate Vegan 80% of my meals (haven't had red meat in months & still eat seafood)...Call me Veg-ish?! But I still had my share of icecream most nights and had my blended coffee drinks too☕️! It's all about balance.

When I get back to work next month I'll be starting something new!! Working as a certified Health Coach at the studio and I can't wait! I completed 100hrs of training for this certification over 6 months with our Live Healthy Program. 

Here's a glimpse inside the manual introduction (that participants in the health coaching will utilize) with a deeper dive into what you can expect with the program:

The Live Healthy Program, presented by Hot Feet Fitness, is the Heartbeat of Hot Feet. It is designed to empower participants to understand the fundamental elements of living a fully healthy lifestyle. The program is necessary because it looks beyond the work that happens in class at HFF in a comprehensive method. The Hot Feet Fitness culture supports and enables the teaching that happens within the Live Healthy Program. Therefore, members may maximize their membership and personal results by having the knowledge they need to be successful while living within a community that is supportive of their goals and aspirations.

 

Success within the Live Healthy Program and at Hot Feet Fitness is defined not just in terms of physique but with consideration for what is happening inside in the unseen places of our bodies as well. We know that it is possible to create a false sense of health by simply having a great body. But what if that leads to an illness, terminal diagnosis, injury, or many other forms an unhealthy life barrier can present. We want our members to achieve great health and to be able to enjoy that with a healthy physique simultaneously.

If you want to learn how to get healthier & live well let me know. If you don't live local I can still coach you! Email getfit@hotfeetfitness.com with any inquiries or questions. 
 

Cheers to Fall friends!

In Health, 

Teanna Gentry
Director of Operations
Hot Feet Fitness


Why Chiropractic?

"It makes more sense to raise healthy kids than to fix broken adults."

~Dr. Genie Markwell; Pier View Chiropractic in Normandy Park 
 
I will admit it. I used to be a skeptic of chiropractic care. I had always heard about the "cracking," that occurs at an appointment and thought that can't be good for the body. After moving to Burien a couple years ago though, my thoughts about it changed. My entire family was in a multi-car accident on Highway 518 that totaled both of our cars, but thankfully left only myself and my 6 month old son at the time with minimal whiplash. I knew we needed to seek several forms of medicinal care to fully heal, and was told by a friend to check out Collins Chiropractic. Owner Dr. Aaron Collins sat me down and explained the holistic process his office approaches to the body, and I learned that chiropractic care can truly benefit our bodies. On the Collins website it says, "We believe you live your life through your nervous system – it connects all your pieces together inside you, if it’s broken, you will feel it. Your spine protects your nervous system – therefore to care for your spine is to care for your life."
 
From my own experience and healing process after the car injury, I found the care I was looking for. I do not have any residual pain or restriction in movement, and this is huge being that I am working and teaching fitness classes every week. My son has also been perfectly fine since the accident after he was cared for by the Collins team. I also noticed when he was sick or had ear infections last winter they were shorter and he recovered more quickly. As a Mom this made life so much easier! 
 
According to the article "Benefits of Chiropractic Care for Kids," from the Livestrong.com website, "An increase in chronic childhood disease is part of the reason parents today seek alternative health care for kids. Chiropractic care is an effective and affordable program by licensed providers that addresses children’s health conditions associated with the nervous and musculoskeletal systems. Gentle, noninvasive and drug free, chiropractic adjustments treat, resolve and prevent a wide range of health problems."
 
Dr. Genie from Pier View Chiropractic also told me, "We teach our kids not to call people names and not to do drugs- yet in health, everything has a name and there is a drug to treat it. This sends a mixed message. Chiropractic is safe, gentle and effective; by using light pressure, we can remove interference to the nervous system, allowing their innate intelligence to support growth and development from a natural state homeostasis without the use of drugs. Most kids respond well to care." 
 
I am a believer. You don't know until you try it folks. Go chiro! 

Teanna Gentry
Director of Operations Hot Feet Fitness 

Originally published to the Westside Seattle paper 




The Vegan Case

I love quotes. I love eating. I love quotes about eating & health. Here are a couple of my favorites. "A healthy inside starts from the outside." Or how about, "The food you eat is either the most powerful form of medicine or the slowest form of poison." Every day we vote on what goes into our bodies. We are in control. What are you choosing to feed your body with? I am not saying you have to eat less to feel better, you just have to eat right. 
 
What does "right" eating look like? Don't hate me, but I am going to make a case for eating vegan. What does "vegan" really mean? The literal translation from Dictionary.com defines it as, "A person who does not eat or use animal products." There is scientific evidence to back up the benefits of eating vegan. I am not just saying this. The proof is in the pudding. According to the Healthline.net article entitled, "6 Science Based Benefits of Eating Vegan," they give an awesome overview of all the goodies that come with saving the animals from being consumed. 
 
1) A vegan diet is richer in certain nutrients. 
2) It can help you lose excess weight. 
3) It appears to lower blood sugar levels and improve kidney function. 
4) A vegan diet may protect against certain cancers. 
5) It's linked to a lower risk of heart disease. 
6) A vegan diet can reduce pain from arthritis. 
 
 
Ready to go vegan now? Maybe not. That's ok. I am not telling you that you have to be vegan, but incorporating a vegan diet will help you lose weight, your skin will look better, you will sleep better, you will be at a lower risk for cancer. These are all things that sound good to me! Personally I try and eat vegan as much as possible, and when I do I definitely notice not only the physical benefits, but emotionally as well. So much of our meat products here in the U.S. these days are laden with hormones. Just look at your egg carton. You will notice they have started to be labeled by "no added hormones." Excess hormones can wreak havoc on your body. I challenge you to do some research. Get educated. Be open to another opinion other than your own, and maybe, even try eating Vegan for a week. See how you feel. One of my favorite Vegan blogs for recipes and information is http://ohsheglows.com
 
Happy vegan hunting! 

Teanna Gentry
Director of Operations
Hot Feet Fitness 
 
 

 

Rest & Recovery

There are so many elements to attaining holistic health, though often we only focus on the physical results. Many of us dive heart first into a fitness regimen with the expectation that since we’ve “put in the work”, our bodies will automatically reward us with increased strength, muscle tone and elasticity, endurance, and decreased pain. When we feel as though we’ve come up short on progress, perhaps all we really need is a slight attitude adjustment and a broader understanding of the needs of the body.

Rest and Recovery
Learn to rest and recover your body, and recharge your mind. Rest is a combination of sleep and everything else outside of training. It is, intuitively, the easiest way to help your body bounce back from the demands of a workout. For all the hours we dedicate to exercise, we still live a full life outside of our athletic endeavors. Getting enough sleep, and not forcing in more physical activity in hopes of achieving faster results, will allow your body to repair in between workout sessions. Too much exercise can reduce the body’s ability to recover, and may result in injury.


Recovery is multifaceted and refers to the techniques used to speed up your body’s own natural restorative measures. Recovery includes hydration, nutrition, stretching, heat/ice/compression when needed, and self-myofascial release (self-massage). 

 

  • Massage and foam rolling help release tension and ease trigger points, or knots in muscles.

  • Nutrition is arguably the most challenging aspect of recovery, since burning more calories throughout the day means we’re HUNGRY more often! As a general guideline, eat clean, eat enough, and mind your own dietary restrictions, but avoid “dieting”.

  • Proper hydration is key to every single function in the body. Add lemon or lime to water to enhance taste, as opposed to adding packets full of sugar and/or artificial flavors, colors, and other additives which give the body more to process.

  • Include dynamic stretching during your workout, and perform static stretches after the workout is complete. Our bodies thrive on variety, so try as many stretches as possible, to target a wide range of muscle groups.  

  • The RICE method is an extremely important step in treating strain, sprain, or injury. It consists of Rest, Ice, Compression, and Elevation. The therapeutic combination of these techniques can reduce pain, swelling, and inflammation. Seek medical advice at your discretion.


Mind Over Matter
You do enough. You are enough. You are vibrant and brilliant and strong. Keep moving your body and your mind will learn how to be still. You will be able to meet yourself where you are, without judgment, by being thorough, consistent, and compassionate. If you don’t like what you’re doing, change it! SWEAT TO LIVE!


Carlee McIntosh
Instructor Hot Feet Fitness



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
*Balance
*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.
 
Meditate! 
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


 
 

SEASONS OF LIFE

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.  

~Renee

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