Beetlejuice & Donuts

Donuts. They are AMAZING! Especially when they are fresh-made from Lucky Donuts in Burien! And then there's beets. They don't taste like heaven on a plate, but they do your body much more good than a donut! 

Why am I talking about beets & donuts? Because they are on the polar opposite level of what your body needs. It doesn't need sugar, it CRAVES sugar. It is addicting. I love sugar...and for that matter dairy. Last night I had a Smores cupcake from my son's 3rd birthday party, and then a large slice of Snickers ice-cream cake my Mom made. Yikes! The funny part is that after I ate all of that I still had a bowl of my son's goldfish crackers and then called it good. My poor body! Late night eating & snacking are never a good idea, especially if they are filled with sugar, additives, and ALL the calories. 

ENOUGH RANTING! ENTER the need for a major REBOOT! That's why I am doing a 3 day vegan restoration to my system. I am going to call it V-BOOT. It's like a system reboot, but for your BODY! I want glowing skin, not puffy, a happy colon, not a backed up one, and to be honest I want to challenge myself to make the choices I know are good for me. I want my body & my mind to feel better. It doesn't matter what time of year, we can all benefit from a little detoxing & making nourishing choices! Here are the basics of my 3 day V-BOOT!

– Eliminate meat, dairy, eggs, processed food, fast food, fried food, alcohol, caffeine, sugar and gluten.
– Drink fresh fruit and vegetable juice twice a day for high intake of nutrients (about 2 cups).
– Snack smart – eat more nuts and seeds!
– Add color to my plate! Get in large servings of organic fruits & veggies (check out 
– Supplement with superfoods for cleansing the liver – turmeric, ginger, spirulina, lemon.
– Increase my fiber intake for flushing out toxins – chia, flaxseeds, greens, broccoli, oranges.
– Drink two liters of filtered water or herbal tea every day.
– Consume healthy fats like cold pressed virgin olive oil, flaxseed oil, coconut oil, or avocado.


– Start my day with 10-15 minutes of a yoga practice or meditation practice to relieve stress and focus the mind. Look up videos on Google or YouTube with titles like "Yoga for Stress" or "Meditation to Detox the Mind & Body." 
-Take long walks every day (if your schedule is very busy, maybe walking to work would be an option).

– Be present and focus on your body changes and emotions during the V-BOOT. 
– Eliminate negative thoughts and feelings.

Will you join me?! Heck, take a before picture like I did and see how much better you will look and feel after just 3 days. If you want to learn more about how to take care of your body, practice healthy habits, and build an understanding of how to live a more vibrant life, come check out the 6 week Live Healthy Program we have starting February 22nd. Here's all the details!

Now go get your BOOT on!

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 


Fruits & Veggies = Freggies!


During the month of February we have partnered with our local pals from Freggies Organic Produce (check out their website to keep the new year & our health goals going strong! You get a FREE box of produce just for getting your booty moving our direction. How can you get in on the goodness? It's simple. Sign up to workout with us! We offer awesome month to month to month memberships starting as low as $40. Super sweet!

You can get moving in a warm heated studio with lots of windows to get as much Vitamin D as we can during the winter gloom! Did you know we offer all styles of yoga, a cardio high intensity interval class called X21 (done in 21 minutes), BarreTwist (a unique barre, yoga, pilates, and cardio fusion class), and a low impact total body stretching class called Korper-Stretch?! Our community is diverse, we have more than 25 instructors, and people love to get sweaty with us!

AND DON'T FORGET IF YOU EAT ORGANIC YOU LOOK GOOD! Studies show that people who eat large amounts of organic produce have better skin, less risk of disease, and live longer! 

Now who's ready to get your Freggies on?! We can't wait to meet you in February! 

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness

Yoga Detox!

Yoga Detox for the New Year
Raise your hand if you ended 2017 with a little or a lot of self-indulgence?! We all got to enjoy Christmas and the New Year with our loved ones, family, and friends and an overload of parties filled with with treats & drinks galore. My body & yours need some major detoxing to reset after all the celebrations! If you are feeling sluggish and bloated, breaking out, or maybe losing your zest for life then you can benefit from a detox. 

Whether you detox or cleanse (which you should do seasonally) January is the perfect time to try something new. Now I am not saying you need to commit to weeks of sippin' on green juice or eating a smoothie bowl for breakfast (Even though that would help! Here's one of my favorite recipes from the Balanced Berry!). What you should try is grabbing the nearest mat and try these yoga poses below that will stimulate your circulatory, digestive, and lymphatic systems. This means help to rid your body of waste and toxins. Sounds good to me!

Here are my top 5 detox yoga poses! 

Bridge pose: Lie on your back with your arms to your sides, palms down, and bend your knees. Push your hips up in the air while keeping your thighs and feet parallel. Hold for at least 30 seconds then relax and come down.

Three-legged down dog: Go into downward dog and lift one leg up in the air as high as you can go while keeping balance. Hold for a few deep breaths then repeat with the other leg.

Plow Pose: This pose strengthens and stretches the back muscles, aligning the spine and improving your posture, stimulating the abdominal organs, ovaries, bladder, and kidney, and relieving digestive issues. It also increases metabolism and tones the abdominal wall.

Spinal Twist (do both sides): Twisting helps you feel energized and focused, but will also provide mental clarity, relieve stress and deep tension, and detoxify your entire system. It does this by massaging your internal organs, encouraging the elimination of toxins. When you release a twist, fresh blood and nutrients rush back into your digestive organs, helping nourish and support them. Stay in Supine Twist for at least five deep breaths, then repeat on other side.

Shoulder Stand: Start with lying on floor on your back. Bring your legs to your stomach now stretch them upward. Now bring your hands to support either side of your spine and help pull your belly in right angle position with the ground. Stay in this pose for 5 deep breaths, and then relax. Now repeat this 5 times. (pictured below) 

I would love to hear if you tried these poses out! Shoot me a quick email to say hello, ask a question, or share what you want to learn more on our blog. You can reach me at Cheers to a new year! 

*Originally posted to Westside Seattle "Healthy Living" 

Wake up your Face

"The facial muscles are just like the muscles in the rest of the body, they need to be exercised..."

Growing up I remember my Mom working out in the living room in the morning and hearing this deep breathing that always made me laugh. Just recently we were talking about working out and the benefits of breathing exercises on the body. Enter, the Lion's pose. 

Lion's pose is a strong seated posture that incorporates a powerful breathing technique called Lion's Breath.

How to do Lion's Breath
Start by sitting on your heels with the top of the feet on the ground and the sit bones resting on the heels. Bring the hands to the knees, palms facing down, and spread your fingers wide, keeping your middle finger pointed straight ahead. Make sure that your head, neck and torso are extending in a straight line. From here, lift yourself up off your heels a couple of inches. Next, lean your torso forward and straighten your arms. As you open your mouth wide, stick out your tongue as far as it will go toward your chin. Now exhale strongly while making the sound of a fierce roaring lion. 

Benefits of Lion's Breath 

  • Relieves tension in the face and chest.
  • Improves circulation of blood to the face.
  • Keeps your eyes healthy by stimulating the nerves.
  • Helps prevent sore throat, asthma, and other respiratory ailments.

Check out a fun old school Lions breathing inspiration from Greer Childs!

Don't be shy. Roar on! 

Teanna Gentry
Director of Operations
Hot Feet Fitness Burien

Living Healthier Together

Hello! My name is Jerrod Sessler. When I was 29, I was given a 5% chance to live thanks to an unfriendly cancer diagnosis. I had stage-4 melanoma and the outlook was bleak statistically. I had been introduced to a plant-based diet a year or two prior and although I thought it was crazy when I first saw it, I had an intuition that it may be my only real hope after the diagnosis. I knew drugs and chemo would prolong the inevitable. So, I made some drastic lifestyle and habit changes. I fueled my body to rid itself of toxins and forced a reboot of my entire system.
I set out on a journey to find my cure for cancer. My passion is for everyone to learn from my experiences and live healthy! The content in the Live Healthy Program is what I live today and have learned over many years of trial and error.
I designed The Live Healthy Program to empower you to understand the fundamental elements of living a fully healthy life. Success within the Live Healthy Program is defined not just in terms of physique but with consideration for what is happening inside in the unseen places of our bodies. I know it is possible to create a false sense of health by simply having a great body. I want you to achieve great health and to be able to enjoy that with a healthy physique simultaneously!
Join me and the Hot Feet Fitness community on a journey that will change your life and help you to live a vibrant and healthy life!

Interested in signing up? Our next 6 week class series starts February 22nd, 2018! Email us to get more details at 

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 article by Markam Heid on the benefits of yoga.




I was diagnosed with terminal cancer in 1999 and I am convinced that dairy played a significant role in degrading my physical health to a point where my body could not fight the cancer that was growing within me. In fact, based on strongly scientific evidence, the dairy I consumed prior likely had a significant role in promoting the growth of cancer.
From a nutritional stand point, there are no nutrients found in dairy that are necessary for a health lifestyle that are not found in abundance in raw, fresh, organic produce. Our culture is programmed to enjoy certain foods that are dairy based or tied to a dairy consuming lifestyle however. Things like nachos, ice cream and smoothies nearly always contain dairy. Here are some suggestions for ways that we enjoy these sort of foods without the harmful affects of dairy.
There is no place for dairy in a healthy diet. If you believe otherwise then I would like to be the first to present a wealth of information, studies and real science that debunks any and all claims that dairy has in regards to the main claim to fame - bone health. Sure, the dairy industry claims that dairy is packed with nutrients because dairy is "fortified." By definition, that is true. Dairy, like many other packaged food is packed with a various additional compounds that could have an affect on the health of a consumer. Do these additives create a more healthy end result or not? The answer is that the end result does not provide improved health.  The companies that manufacture products containing dairy products are not interested in your health. These companies are interested in recurring review from a client base that leads to massive profits year after year. When a packaged food company fortifies their products, it generally means they take a variety of dead minerals (in rough terms these are minerals in a rock form).
Dairy is the most harmful substance that we allow into our bodies and it is pervasive and relentless in our food supply. Start reading labels and ask yourself why dairy makes its way into so many different products. Dairy causes congestion and weight gain and is linked to many disease including cancer, heart disease and multiple sclerosis.  Other than packaged food (whites & sugar), dairy is the number one contributor to obesity.
1) We make raw, fresh almond milk at home regularly.  Almond milk can be vary satisfying and is easily made without any harmful substances:
2) Many forms of ice cream are now made without dairy. We enjoy a brand available in Seattle called Full Tilt Ice Cream but I am sure there are many others with a similar mission.
3) Although I do not particularly enjoy it, my kids have enjoyed sprinkling some non-dairy cheese on various things. 
4) Smoothies can easily be made with a bit of almond milk, frozen banana and other fruits and spices for flavoring.
To find other health recipes, visit:
Doctors and medical professionals agree:
In one European study[1], vegans had a 30% higher risk of fracture compared to meat eaters, but they also had a significantly lower calcium intake than all the other groups. When researchers only considered vegans who ate at least 525mg of calcium a day, they found that vegans had no increased risk of fracture. In other words, the increased risk of fracture disappeared when consuming at least 525mg a day. Dr. Thomas Campbell or the T. Colin Campbell Center for Nutritional Studies
“Consumption of dairy products, particularly at age 20 years, was associated with an increased risk of hip fracture in old age. (“Case-Control Study of Risk Factors for Hip Fractures in the Elderly”. American Journal of Epidemiology. Vol. 139, No. 5, 1994).
“The countries with the highest rates of osteoporosis are the ones where people drink the most milk and have the most calcium in their diets. The connection between calcium consumption and bone health is actually very weak, and the connection between dairy consumption and bone health is almost nonexistent.” Amy Lanou Ph.D., nutrition director for the Physicians Committee for Responsible Medicine in Washington, D.C.
If you choose to consume dairy, minimize your intake to small amounts - dairy products are not essential for good health and carries potential health risks. Dr. Joel Fuhrman
Based on the research and my experience practicing medicine, I typically advise most of my patients to avoid dairy products completely. I like ice cream just as much as the next person, but as a scientist I have to look honestly at what we know.  Mark Hyman, MD
Jerrod Sessler
Founder of Hot Feet Fitness 

Be Your Most Vibrant Self!

What does it mean to be your most vibrant self? When I think about being vibrant, I think of being the best I can be (body, mind, spirit) in order to live each day optimally. At Hot Feet we believe in encouraging and inspiring people to not only be fit, but to find their best selves.
In November we hosted a fitness challenge and gave direction for those who participated to see how they could make small changes in their day to day diet, fitness, and outlook in order to get healthier. We had awesome results and our winner was Zach (pictured below) who lost over 6 pounds and 2% body fat by following the plan we set for him. 
About the Live Healthy Program and Fitness Challenge:
Eating is one of the main forms of nourishment but it can also be one of the main forms of excess and toxicity. Looking critically at ones diet can often yield great physical results in terms of how one looks, feels and the overall healthfulness of a person. The eating plan should be approached with an understanding of what you have done in the past and an eye for what you want to change for the future.
Excercise if a vital portion of a healthy existance. Hot Feet Fitness is about helping people live healthy which often includes changing lifestyle choices and adding activities such as stretching, working out and yoga.
The goal is to live healthy. This process examines the habits that have been built in the past and sets a new course for the future. This is not a one and done project for HFF. We desire to see you live in vibrant health your entire life and realize that we all have a starting point to build from. Make progress in a given direction rather than holding up a certain standard to achieve. Live Healthy. Be fit & love it!

In Health, 

Teanna Gentry
Director of Operations 

Jerrod Sessler
Founder of Hot Feet Fitness 

Food as Medicine: Protein Power

I am strongly against the consumption of any animal products including dairy but that does not exclude seafood.  I have found that a few ounces of raw or seared tuna for breakfast or lunch has a powerful effect on my fat burning ability through the day.  Raw, fresh, organic, leafy greens also contain an abundance of protein but I tend to mix them with a lot of fruit so I get a mix of natural sugar and protein which does allow the body to burn a massive amount of fat but can often be a taller mental leap than most of us want to traverse.
So, what is the problem with animal protein?  People have been eating it for centuries right?  How can there be anything wrong with it?  If you read one of many studies but one of my favorite by Dr. T. Colin Campbell knows as the China Study.  Under Dr. Campbell's instruction, a team performed a 40 year study on and around the consumption of animal proteins and the direct correlation with disease.  They completed this study in rural China where the diets of the people are both diverse by region but very steady by community.  In other words, people in a certain community ate the same finite things through their entire lives while others in the vast Chinese regions may have a completely different diet but also very consistently consuming the same things within their community throughout their lives.   Dr. Campbell and his team at Cornell University did not intend to put animal protein to the test when they began this journey.  The data revealed the results without coercion.  Eventually, Dr. Campbell was able to literally turn on and turn off cancer growth in laboratory animals with the consumption of animal proteins into the diets.
Another doctor with an incredible amount of wisdom and experience has also written a book about the triumphs of avoiding animal protein is Dr. Joel Fuhrman.  Dr. Fuhrman has treated more than 20,000 people using a "food as medicine" approach and has had remarkable results seeing people strengthen their immune system and their bodies begin to heal themselves and return to a naturally healthy state.
Not eating meat is really not the point here.  Understanding and accepting the fact that our culture may have it wrong is a bigger deal.  I choose not to eat meat because I have seen the affects of both consuming it and not consuming it and I have gotten to a place mentally where it is not a struggle or a challenge for me to avoid it.  Information combined with life experience is a powerful and motivating tool.
Many people ask me where I get my nutrients, how do I get enough protein, etc.  The truth is that there are more available and absorbable proteins as well as thousands of other phytonutrients in raw, fresh, organic produce than in any animal protein.  In fact, it is something like 12x in some of the most conservative cases where produce is wildly more nutrient dense than animal protein options.
I like to eat from the rainbow however and I think that is how we can ensure we get a good variety of the many micronutrients available.  Remember to specifically and intentionally include many forms of greens in your diet as they are known to be the most nutrient dense food on the planet.  

We love to make smoothies at home.  They are always different but we have a few tricks.  The first on is to save all your ripe fruit!  Pile, clean and chop it up in blendable sizes.  Place it in the freezer and run it through a gear drive juicer to make sorbet or in a quality blender (we enjoy using Vitamix machines) for a smoothie.  For bananas, wait until they are partially brown before pealing and placing in the freezer inside of a storage bag or container.  Frozen bananas are a wonderful treat as is or broken up in a smoothie or nut milk.  We use stevia and at times a little honey or agave for sweetener.  We sometimes use a vegan protein which can also add sweetness and texture.  One key is to make sure not to load your smoothies with too much fruit or too many different items.  Keep it simple with maybe just two major flavors.  For example, a wonderful smoothie could be banana and peanut butter.  We may add a little bit of apple or other frozen fruit but for sweetness more than flavor.  Add to that some vanilla, nut milk, spices, ice and you are good to go.  I like to start with some nut milk which is also very easy to make (e.g. almonds, water, dates, banana, vanilla).  Find a video on YouTube for instructions on how to make almond milk.
Jerrod Sessler
Founder of Hot Feet Fitness

Give Yoga a Shot!

Is yoga really that hard? Can it help me lose weight, or tone up, or get healthier? The answer is YES to all of these questions. I often have people come into the studio that say, "I can't do yoga, I'm not flexible, or I don't think it will help me reach my goals." These statements really get me excited and chomping at the bit to share how amazing yoga is for the body. It has helped me heal from past surgeries, reduce stress, decrease body fat, tone my arms and legs, and I could go on and on. Yoga is for everybody, and every body! 

Here is a great article from Mind Body Green about how yoga can help promote weight loss. Check it out, and come try a yoga class with us. We have all levels of yoga, and a variety of teachers and class options to choose from.

In Health, 

Teanna Gentry
Director of Operations
Hot Feet Fitness