Keep Your Diet Clean & Move Your Body!

 

There are a number of different things that you can do throughout your day to maximize your physical existence and your enjoyment of life!

 
The core, is a clean diet and some regular activity. You can enjoy a reasonable amount of flexibility with the diet on certain days or for special occasions.  You may also get very creative with the activities you do to get your burn on. But, if you are looking for solutions to making big changes aside from these two then you are simply not going to find them. Other ideas or activities are useful especially when one is considering overall health but specific to vanity, nothing compares with the results of a clean diet and regular exercise.
 
Managing stress out of your life can be useful in enabling great results throughout your life. Sometimes this includes making life changes to reduce or eliminate stress and other times one has to find ways to manage or deal with stress related to something that is not or cannot be removed from your life.
 
Looking at all forms of items, chemicals or substances that come into contact with your physical body is a valuable exercise as well. What sort of laundry detergent are you using? Is the washer getting overstuffed thus leaving cleaning agent residue on clothing that will come into contact with your skin? What is the quality of your water supply for drinking and for bathing? What is the air quality like in the different environments of your life? Can these areas yield improvement with changes? 
 
Simplifying your life is also a wonderful way to stream your energy into valuable paths that are organized and thoroughly thought through. Life clutter can bog down your results in every area of your life including your physical condition. Having focus and freedom enables success in nearly every area of your life. Choose simplicity as you approach guideposts or decision points in your life.
 
The sum of all of these activities represents your magnitude or capacity to achieve your dreams both small and big. Each time you choose to simplify or reduce stressors or to have a juice or a salad instead of a burger, you take a step in a direction that can yield amazing results when combined with thousands of other tiny, yet helpful, similar steps.

Jerrod Sessler
Founder and Owner Hot Feet Fitness 

What do the experts say?

Dr. Russell Blaylock is an amazing doctor, realist and author. His book, "Excitotoxins" was the first of his that I read but my favorite of his works is his book, "Natural Strategies For Cancer Patients."
 
In Excitotoxins, he talks about the horrible affect that flavor enhancers such as MSG, natural flavors, hydrolyzed proteins, etc. have on our brain. He explains that these substances excite our excitatory neurons to death. The flavor enhancers prop open the gateway allowing calcium to enter the flavor neurons in excess causing us to experience pleasure when we eat the substance.  What this means is that you could put these flavor enhancing chemicals on cardboard and thus trick yourself that it is enjoyable.
 
Natural Strategies for Cancer Patients is very interesting because it is written to try to influence other doctors in the medical community to explore natural remedies where treatments are designed to enhance the God-given self-healing system within each of our bodies to thrive and to win over the so-called bad army within which is throttled by toxins. The neat thing about the way he wrote this book is that it is totally digestible to normal (non-doctor) people. I had not problem understanding nearly all of what he addressed in the book and enjoyed reading and learning from this work.
 
 
 
Jerrod Sessler
Founder and Owner Hot Feet Fitness

Greens and Drinks!

My favorite healthy drinks are tainted by my innate need to "use up" whatever is in the house. You may have the same problem... That is one of the reasons why one of the most important things to achieving ideal health is keeping the kitchen as clean as possible. What I mean is that I do not allow junk food to be stocked at home. If it is there then it will nearly always be the goto for someone and that is not a healthy option. So, as a result of having a good habit of keeping good stuff in the kitchen, I do normally have some great ingredients for making fresh juice.
 
One of my favorite fresh juice recipes is very simple. It includes organic apple, organic spinach and organic ginger. I use a few apples, several cups of spinach an a thumb or two of fresh ginger depending upon how spicy I feel like making it. I love the smell of the ginger as it processes through the juicer. It adds a unique and fresh aroma to the kitchen immediately!
 
I always try to get some form of greens into my fresh juices and smoothies. Greens are the most nutrient dense thing we can eat (or drink!) so it is vital for our results to make sure we get an abundance of greens regularly. 
 
For both smoothies and fresh juice, I tend to try to limit the ingredients to 3, may 4 different items. When I get more than that, I tend to lose the flavor of all of it and it starts to taste like something from another planet. That said, smoothies do tend to have a couple more ingredients than fresh juice when you consider that I usually begin with fresh almond milk (water, almonds, dates, vanilla). I normally use frozen bananas as my smoothie base and I like Raw Fusion's vegan protein which adds flavor and sweetness. I sometimes use a little stevia as well but not too much! Organic spinach is ideal in smoothies as the fiber breaks down easily and it is relatively sweet as compared to many other greens. With that, you can add other fruit or natural extracts to get the flavor you want. Just remember that a good smoothie should be around 50% or more water (or another liquid base like almond milk) and ice. If you get too much fruit or other fiber in the smoothie then it can really set heavy on your tummy.
 
Another trick that I have learned through the years that is ideal for a great, high quality smoothie is to fire up the juicer or wheat grass press and extract some green juice through it. When the smoothie is on its last few seconds of blending, add a ounce or two of this pure green juice into it. It quickly blends in adding massive nutrients to your smoothie while only slightly affecting the flavor.
 
 
 
Jerrod Sessler
Founder and Owner Hot Feet Fitness 

We like to move it, move it!

PHYSICAL ACTIVITY

Physical activity is at the heart of the foundational items that we must nail in order to live a fully healthy lifestyle. Regular and, at times, vigorous activities are helpful to keeping toxins moving out of the body, building muscle, overcoming stress and feeling fit. The types of physical activity is unique to the type of activities that each person enjoys.

 

TIPS & TRICKS TO PHYSICAL ACTIVITY: 

  1. Visit a Hot Feet Fitness studio at least 3 times per week consistently.

  2. As you go through your day, look for opportunities to make your body work rather than taking the easy route.

  3. Seek to engage with friends within the Hot Feet Fitness community for companionship, fellowship and encouragement. Or, for the same reasons, invite existing friends into the community so that they may benefit while you enhance and deepen your relationship.

  4. Do something daily to get your heart rate up to benefit from physical exercise long term.

  5. Eating healthy throughout the day and light in the evening and before sleeping tends to yield more energy for a daily fitness routine.

  6. Daily exercise gives you more energy than it takes from you.

  7. Do you want to be stronger? Are you feeling down? Do you need to detox? Get into a regular fitness routine! Start with attending a class once per week for a few weeks and see where it leads you. Read The 5-Minute Workout by Jerrod Sessler to learn more about the Hot Feet Fitness Founder’s journey to fitness.

    NOTE:
    This is a snippet from the Physical Activity section of our Live Healthy Program Manual. Our next program group challenge will be in January called "Body Blast!"


    Jerrod Sessler
    Founder and Owner Hot Feet Fitness

Finding Balance

I wrote this article over the summer for the Highline Times all about having a balanced summer. But, I think it applies to all seasons of the year. Check it out and let me know what you think! 

http://www.highlinetimes.com/2016/08/15/features/healthy-life-recipe-balanced-summer

In Health, 

Teanna Gentry
Director of Operations 

 

Fall-Tox in Full Swing!

This year we revamped our Live Healthy Program and are kicking off the Fall with a bang with our Fall-Tox. We have over 30 of our members committed over the next 8 weeks to follow our guide to wellness that will leave them with healthier habits, clean eating tools, recipes, and more. I am so excited about being able to walk alongside our community and encourage all of the men and women (ages 20-65!) on their road to health. One member in particular wrote an email recently that really hit home about how impactful this process has been for her. 

She said....

"I'm a 41 year old stay at home mom with a 4 year old and 10 month old. I've always been an active person with a strong build but my last pregnancy was very difficult and I was on bedrest  followed by c-section recovery. I was just meh all the time. Weak, tired uninspired. 

 
I'm super pleased by the progress I've made since joining Hot Feet! My first class was X21 with Panna and I swear he did a great job of not busting up laughing at me! I couldn't even do a jumping jack!  At the end of class he reminded me that it was about mental focus, perhaps his way of addressing the elephant in the room (in an inspirational way) that I was a total mess. But he was right, I was I distracted and not really "there" I was still beating myself up for leaving my family for 21 mins!  Lol! I backpacked Europe alone 5 years ago now I'm afraid to leave the house for a half hour???? 
 
Having access to my muscles again is empowering! Being out of shape is such a chore! Now I can zip around my house chasing my littles to and fro with pep and the patience/mental clarity only exercise can bring to your life. My diet is better, I'm drinking more water and trying to eat organic. I love juicing but hate  cleaning my juicer. I've lost 10 lbs but still have a way to go. Thanks for the community and inspiration!" ~Angie

This is why we are here. To build community, to inspire. Stay tuned for some features on the blog with the results that the Fall-Toxers have seen over the 8 week program. 

In Health, 

Teanna Gentry
Director of Operations 

Nourish ~A Self-Care Women's Yoga Retreat~

Hot Feet is all about wellness and we know that retreats can be a way to make big leaps forward in our understanding and commitment to our health. In conjunction with 3 local health and fitness businesses the studio will be sponsoring a self-care and yoga retreat called Nourish. This retreat is for women only. Come and spend the weekend with other women like yourself who want to be inspired and learn how to take care of you! The weekend includes 4 yoga classes, a cooking class, a 2hr beach hike, a meditation class, and a swag bag to take home to inspire you in your self care journey. We promise, you will leave with new tools, feel rested, be radically empowered, and beyond all things, nourished. 

Check out this great summary from one of the retreat leaders Carrie Johnson on her blog TravelingYogiBear.

https://travelingyogibear.com/2016/09/01/nourish-retreat-planning/

We hope you will join us in November!

In Health, 

Teanna Gentry 
Director of Operations 

9 Secrets to a Long Life

In the National Geographic book The Blue Zones by Dan Buettner he outlines the Power 9 things that people living in "blue zones" areas do that helps them have a better healthier, happier, and longer lives. Here you go!

1) Move Naturally~be active without having to think about it2) Hara Hachi Bu~stop eating when your stomach is full 
3) Plant slant~avoid meat and processed foods
4) Grapes for life~drink red wine (in moderation)
5) Find purpose now~take time to see the big picture and define your goals
6) Downshift~take time to relieve stress
7) Belong~participate in a community (spiritual or meditation) 
8) Loved ones first~make family a priority
9) Right Tribe~surround yourself with those who share your values

Buettner said finding the right tribe, "is the perhaps the most powerful thing you can do to change your lifesyle for the better." We want to be your tribe, if you will let us :). 

What can you use from the list above to live healthier? Try to make a change now. You can do it. 

In Health, 

Teanna Gentry 
Director of Operations

Our 1st Year!

Join us this weekend for a celebration! We have been open for 1 year and are offering free classes and more to enjoy Saturday and Sunday. See you at the studio! 

HEALTHY LIFE

Recently our very own Director of Operations Teanna was asked to write regularly in a new section for the local paper known as the Westside Weekly. Check out her first article here and let us know what you think!

http://hosted.robinsonnews.com/hosted/HealthyLife/HealthyLife-070816-StaticPage.jpg

The Hot Feet Team