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


Incorporating Physical Fitness into Addiction Recovery

Physical recovery

Addiction is hard on your body. If you’re an addict just starting your recovery, incorporate physical fitness into your new life. But don’t be afraid to take it slow at first.

 

Walking away from addiction is a challenging, exciting time — and building up your body and mind will help you persevere along your journey. Many rehab centers see the value in physical fitness and have incorporated exercise into their recovery programs.

 

The value of exercise in addiction recovery

Many people who abuse drugs or alcohol also neglect their bodies, and when they begin to work toward sobriety, their bodies need help, too. Incorporating even a basic fitness regime offers a wealth of benefits:

  • Exercise makes you feel good, releasing the same endorphins you experienced from your addiction, but more healthfully.
  • Exercise offers an opportunity to think clearly...or not think at all. If you’re pounding the pavement to the rhythm of great music, you can get into a meditative zone. When you’re tracking reps as you work through a weightlifting routine, there’s no room to think about anything else.
  • Exercise provides great stress relief and release — that kickboxing class is all you need to work out frustrations on a heavy bag. A little nature therapy, from a hike in the woods or kayaking on the lake refreshes and enervates.
  • Exercise allows you to have control. It’s a set thing you do every day — a portion of time when you’re thinking about something other than your addiction.
  • Exercise improves your overall health, reduces blood pressure, drives weight loss, decreases the risk of developing heart, neurological, and other diseases.
  • Exercise eases symptoms of restless leg syndrome (RLS) which you might suffer if your body’s withdrawing from opiates or benzodiazepine drugs.

 

Exercise’s effects on your brain

It really is a little like magic. Exercise directly and indirectly helps improve your memory and thinking. It also positively influences sleep patterns — and recovering addicts often struggle to get good, productive sleep especially early in their recovery period.

 

Fit Recovery was created by a recovering addict who wanted to show the synergy between exercise and addiction recovery. The site posts an article with the top 10 ways exercise rewires your brain.

 

Exercise’s power to reduce stress and build self-confidence

Doctors have long established the physical benefits of exercise, but how does it reduce stress and improve mental fitness? Researchers have learned that people who incorporate aerobic activities into their exercise routines benefit from lower tension, elevated and stabilized moods, and improved self-esteem.

 

It only takes five minutes of cardio to stimulate anti-anxiety effects. A 10-minute walk relieves anxiety and depression as effectively as a 45-minute workout. The American Psychological Association states that the exercise effect is an important element to treating anxiety and depression—which also accompany people recovering from addiction.

 

Finding and implementing the right exercise for you

You’ve taken that step on your journey to recovery, and now it’s time to incorporate a fitness routine into your daily life to build healthy habits to sustain you for the long term.

 

Pick something you enjoy. It doesn’t have to be a gym membership, if that’s not your thing. If you’re lonely, gyms are great places to meet people with whom you’ll click. The goal is to improve yourself, reduce cravings and binges, decrease the chance of a relapse, and heal damage the addiction caused to your body.

 

Try these activities:

 

  • Hiking
  • Walking/Running
  • Swimming
  • Boating
  • Yoga
  • Weight-lifting
  • Team sports
  • Rock climbing
  • Surfing
  • Biking
  • Martial Arts
  • Dancing
  • Skiing/Snowboarding
  • Skateboarding
  • Boxing

 

Final suggestions

Start slowly, especially if you haven’t exercised in a while, to avoid the risk of injury. Schedule your workouts on a calendar to hold yourself accountable. Choose activities you like so you’ll keep doing them — and mix it up now and then so you don’t tire of an activity. Invite friends to join you and help keep you motivated. Incorporate healthy eating into your fitness routine, too.

 

Your hard work will pay off as you get stronger, more confident and more in tune with yourself as you continue your recovery.


Photo Credit: pixabay.com

Are you interested in our Hot Feet Fitness 11th Step Meditation class for your own recovery and wellness? 

The 11th Step Power Meditation class is designed to draw the inner you out while releasing the strain of outside forces. This class is designed to fulfill your need to relax and focus. Meditation can be used in support of AA or other supportive programs. Classes are designed to be taken in plain-clothes and are non-heated. Participants are encouraged to bring a mat to be comfortable and may participate in stretch and gratitude segments of the session. Contact us for more information at getfit@hotfeetfitness.com.


Guest Article Written By:
Constance Ray

Recoverywell.org

 

 

Break the bad Habits!

At Hot Feet Fitness we know that the secret to any healthy lifestyle is a holistic approach. That’s why our Live Healthy Program focuses on making you look AND feel good. We tackle all those bad habits that have formed throughout the years and introduce a regime for a new you. Have you checked out our info video and website? It's pretty sweet! https://live-healthy.teachable.com/p/live-healthy-program

There are a lot of fly-by-night diets out there that promise you the middle of Kate Moss and the body of Rambo overnight. With a healthy lifestyle there are no shortcuts. Yet, many jump onto these diet trends and don’t know that they are actually causing more damage than good. In fact, some of these diets cause long-term problems.

A well-balanced diet based on your personal lifestyle does not only provide you with adequate nutrition and aid in the control of toxicity levels, but can play a big part in how you look and feel. A healthy diet doesn’t mean you need to starve or force yourself to eat food you wouldn’t wish on an inmate on death row. The very first step is simply becoming more conscious of eating organically. We can provide you with a tailor-made plan, and provide the support in order to maintain it. With our open door policy, we welcome any questions you may have and will provide you with expert advice. But a healthy diet means nothing without the right combination of physical activity. Our exercises consist of stretching, working out and yoga.

What to look forward to from our Live Healthy Program:

  • Health tips
  • Coaching from HFF staff and other partners
  • Diet guidelines
  • Recipes
  • Content on living well and wisely fueling your body
  • Group support and encouragement
  • Carefully formulated eating plan
  • Scheduled classes to reach your physical goals
  • Weight loss
  • Muscle gain
  • More energy
  • Being stronger
  • Being physically fit

Whether you’re looking for basic personalized coaching or private consultations, help with meal prep and recipes or prepared meals and juices delivered to your door – we will be able to assist you according to your requirements and budget.

With Hot Feet Fitness we break the bad habits of the past and build a healthier future. Contact us today for further information at: 
 

Real Talk.

How are you doing on your 2018 Resolution? The excitement was in the air, fireworks got you all fired up and a little too much champers also added fuel to that fire; 2018 was going to be your year! If sprinting for a notepad to write down your new year’s resolutions and jumping to unrealistic expectations were a sport, you’d probably be on your way to the Olympics. And what is usually at the top of our list (except for finally defusing all our vices)?

“Lose a dress size.”

“I want to bulk up.”

“I’m going to be more active.”

“I’m going to get fit and start running marathons.”

“I’m going to eat healthy.”

But the odds are that all these good intentions have probably face-planted into the muck like a clumsy race horse only a couple of metres out of the gate. The unfortunate fact is that ONLY 10% of people actually stick to their resolutions.

Does this mean that we should just give up? That the only New Year’s resolution we should focus on is NOT making any new year’s resolutions?

Not if we tackle WHY we can’t seem to hack it:

  1. Going at it alone – sadly we are not too worried about disappointing ourselves than we are disappointing others. You need someone who will hold you accountable.
  2. Unrealistic goals – Everyone is unique; that also goes for our bodies. Just as unrealistic as it is to think that you will grow another 4 inches when you’re 50, just as unrealistic it is to expect to turn into a Victoria Secret model in your late 30’s after 4 kids.
  3. Impossible expectations – Even if your goals are realistic, your timeline is often not. If you expect a complete physical transformation within 2 weeks, you are bound to get discouraged.
  4. Giving up too easily – Unlike the famous saying, when the going gets tough, the tough tend to just give up.
  5. Time flies – Living a healthy lifestyle has a time commitment attached to it that people often underestimate. When life gets busy, we revert back to the fast food and couch surfing after a tiresome day.
  6. Finances – There is nothing more uninspiring or demotivational than forking out thousands for something you are already not too amped about.
  7. No roadmap – How can you get to a specific destination if you don’t know how to get there in the first place? It’s absolutely crucial to have a plan that’s based on your personal requirements and uniqueness.
  8. Lack of belief – Do you really know how amazing you are? There is LITERALLY no-one else in the world like you! It’s time to set all those self-doubts aside and start believing in yourself.   

We get you. At Hot Feet Fitness we appreciate individuality as much as a healthy lifestyle and our priority is becoming your fitness partner. Let’s show you how to reach your goals in a realistic and fun way! www.hotfeetfitness.com

Your Sleep and Overall Athletic Performance

 

 

When considering our active lifestyles and healthy living routines, it is no surprise that many of us prioritize a workout regimen and a nutrition plan, with hopes that this alone will steer our body in the direction of our goals. A true increase in strength, muscle toning/growth, endurance, and overall athletic performance require more than vegetables and revisited exercises. If you find yourself coming up short on your personal progress, perhaps the missing catalyst is an obvious one that we often overlook… our SLEEP!

 

We discussed the importance of rest for recovery and as we have heard 1000 times, sleep is undoubtedly an important aspect of this! So why are we so quick to neglect our rest but never our workouts, are these really two in the same?

 

Sleep is the easiest way to help our bodies to naturally recover, repair and rebound right back to whatever goals you're working towards. More often than not, we will trade our sleep for additional time. In desperate times this works, although in the long run, this strategy can become quite detrimental to our training and our overall well being. Getting sufficient sleep, rather than overcompensating and forcing more physical activity into the day to achieving faster results can ultimately present the reverse effect on your training. Understanding our physical need and ability to recover, can supercharge workouts and amplify our self care.

 

The Pillars of Athletic Success

  • Sleep
  • Hydration
  • Conditioning
  • Mentally Ready
  • Nutrition

Sleep Impacts on Athletic Performance

  • Reaction Times
  • Memory & Learning
  • Focus
  • Motivation
  • Hormone Release (muscle repair/building, bone growth)
  • Injury Risks
  • Illness Susceptibility

Don’t make sleep the victim of your everyday trade-offs any longer. If you face physical discomforts while you rest, consider the aspects within your control first. Start by evaluating your nightly essentials (mattress, pillows, bedding, bedroom environment) and upgrading to more supportive, breathable and thoughtfully designed options that promote better rest. For active individuals who are a bit rougher and tougher on their joints and bodies, consider a foam mattress built with layers of zoned support.

Submitted by Jax Hendricks 

Casper 

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!

Body 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 http://www.freggies.com 
– 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.

Mind V-BOOT

– 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! https://www.facebook.com/events/1884842041545514/

Now go get your BOOT on!

Teanna G
Director of Operations & Studio Manager
Hot Feet Fitness 


 

Fruits & Veggies = Freggies!

ORGANIC PRODUCE. DELIVERED TO YOUR HOME. AND FREE?! NO THIS IS NOT A JOKE! 

During the month of February we have partnered with our local pals from Freggies Organic Produce (check out their website http://www.freggies.com) 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 https://www.thebalancedberry.com/creamy-matcha-smoothie-bowl/!). 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 teanna@hotfeetfitness.com. 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!  
https://www.youtube.com/watch?v=PyxpXgS5deU


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 getfit@hotfeetfitness.com.