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March 29, 2018

April (Major Row) Challenge

In light of the Masters starting this month, we’re doing a little spin off the golf course and taking it to the row.

Major Row Challenge: April 2-30 we’re featuring a different event each week.

The Details
Using the Row Machine, or Erg, complete each of the following four events during the timeframes indicated and log them on the challenge board. Meters can be completed throughout the week or all at once. This is an individual challenge. You do not need to belong to a team to participate. Meters must be entered on the challenge board. In studio meters only (to be done before or after class).

The Masters: Week 1, Apr. 2-7: 5000 meters *(50 pt. bonus if 5000 meters completed at once in under 20 min.)*

The Open: Week 2, Apr. 8–14: 500 meters *(50 pt. bonus if 500 meters completed at once in under 2.5 min.)*

The Championship: Week 3, Apr. 15–21: 2000 meters *(50 pt. bonus if 2000 meters completed at once in under 7 min.)*

The PYR (Professional YAX Rower): Week 4, Apr. 22–30: 10,000 meters

Who Can Participate
Anyone with a membership or package can participate in this challenge.

Incentives and Rewards
Participants who meet the challenge can enjoy: Name inclusion on the Texas Chalkboard displayed through May, a specially designed certificate, a YAX goodie bag and 500 Reward Points!

March 29, 2018

Building the WHOLE Athlete

Not Seeing Results? Finding your sweat and shavasana every day is not enough. There are several other factors that go into being a well rounded, healthy athlete. Below are several areas to review and incorporate into your daily regime to build a better path toward total well being and start seeing results. Accomplish 80% of the below weekly and you are going places!

Nutrition
Eat WHOLE foods. Less processed food. More fruits and veggies.
Eat often. Fuel your body throughout the day with healthy fats, proteins and carbs (yep, carbs).
Drink ⅔ of your bodyweight in ounces of water every day! Stay hydrated.

Sleep and Recover
Get a minimum of 8 hours sleep every night.
Go to bed early, wake up early. Do what the sun does.
Sleep in a dark, quiet room (without your cell phone).
Don’t be afraid to take a cat nap before or after a workout.

Stress Management
Incorporate a weekly (if not daily) dynamic yoga and pranayama (breathwork) practice.
Find a hobby outside of sports or fitness (i.e., art, cooking, gardening, reading).
Attend mobility playshops.

Mental Training
Attend yoga for athletes and restorative classes.
Practice visualization techniques and meditation.
Incorporate more positive self talk.
Listen to motivating, positive music.
Find a present tense mantra: “I can touch 10 foot.” “I am an elite athlete.” “I am love.” “I can do great things.” “I have no fear.”

Community
Surround yourself with positive, goal oriented people.
Make friends at YAX!
Build quality relationships.

Make sticky notes, write in a journal, set reminders. Do what you can to incorporate these practices into your daily life to heighten your overall success and build the WHOLE athlete. Ready, GO!