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

CORE POWER!

Our very own yoga instructor Diana R, is being featured on Seattle Yoga News with an article and challenge to work your core over the next month.

"With summer quickly approaching the beautiful northwest, many are setting aside time in their routine to be beach body ready. And while rocking a toned tummy this summer wouldn’t be so bad while cruising the boardwalk, it isn’t the only reason to power up your core. A strong core can help to reduce risk of injury through core stability, help to support your spine, and improve your overall bodily control and balance.

This powerful 4-week progressive series will help build overall core strength and control. We will start the month with core stabilizing poses then work our way through invigorating strengthening sequences. You’ll be sure to feel core light!"

  • Week 1: Stabilize
  • Week 2: Endure
  • Week 3: Fire
  • Week 4: Balance

For the full article and yoga poses to work your core, check out the article at http://seattleyoganews.com/4-for-the-core-week-1-stabilize/. Pictures were taken by Sukha Design and Photography. 

 

In Health, 

Teanna Gentry
Director of Operations 

SEEKING SCARY PEOPLE

The Hot Feet Fitness Haunted House is the centerpiece activity of the Boo In Burien. Hot Feet Fitness is located at the corner of Ambaum & 152nd. The event usually happens the Saturday prior to Halloween. More details here.

Although Hot Feet Fitness is stoked to host the scare, they also need support from companies, organizations and individuals in the community to accomplish this otherwise daunting task annually.

Businesses and organizations get the chance to "fund a room" and even get their staff engaged in the design, build and delivery of the scare! What a powerful way to engage the community and show of your brand.

Individuals can also take on a room or join the team in one of the many volunteer roles. No need to be horrifyingly scary but, in this case, it could actually be helpful!

Hot Feet Fitness is committed to continue the tradition of providing fully free scares at the freakiest annual party in Burien. To learn more and to volunteer, email: boo@hotfeetfitness.com or call 206-519-5450.

Hot Feet Fitness and the 3000+ people that frequent the annual Boo In Burien thank you in advance for continuing to make Burien awesome through your service and support!

Jerrod Sessler
Founder of Hot Feet Fitness

HAVE YOU MEDITATED TODAY?

One of Kevin Ng's favorite #quotes is "to the mind that is still...the whole #universe surrenders." That begs the question how do we find the #stillness in our #minds? This is especially challenging for those new to #meditation but here are two #insights themed around #allowance that have helped me on my #journey. First, #allow yourselves to #meditate for any amount of time that you feel comfortable. By removing the constraints of time you reduce #judgement and #expectation on yourself making it easier to trust in the #process that is happening. Second, allow whatever #thoughts that may arise during your meditation to #flow without attaching to a single one. Although the thoughts will be overwhelming initially, I assure you that they will #calm if you continue to have #patience with your meditation #practice. Try those #techniques above and let me know what happens! I hope you had a #wonderful Tuesday, #namaste"

Kevin is leading a class at Hot Feet June 8th, 2016 at 6:30pm for a Power Vinyasa Flow and Mindfulness session. Join us! 


Excerpt from Kevin Ng Yoga + Minfulness 
Kevin is a Yoga Instructor, Mindfulness Coach, and Fitbit Ambassador