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June 10, 2014

RUN 10 FEED 10

As you know, Patricia & Kalynn were selected to represent Houston as 2014 Women’s Health Magazine Action Heros! Our main goal as Action Heros is to support and promote the Run 10 Feed 10 campaign, hosted by Women’s Health. With August coming to a close, we are ready to ramp up our fundraising and recruit for the Yoga Athletex 10K team! Are you ready? 

Before you donate and/or decide to participate, let us tell you a little bit more about this great cause.

Right now, 49 million Americans are going hungry—they don’t know when they will get their next meal. The reality is there IS enough food in the world today for everyone to get the nourishment they need for a healthy and productive life.

Hunger is the world’s most solvable problem.

It’s a problem we can find a solution to. Together, we can make a huge impact in a very simple way. All you have to do is RUN (or walk)!

On Saturday, September 27th, 2014, WH will once again host a run with a mission. Run (or walk) a 10K with us, and you will instantly provide 10 meals for those going hungry in your local and surrounding communities. You can join us by racing in our local Houston Fun Run, hosted by Women’s Health, Finish Strong Sports and Yoga Athletex! This is also the day of Patricia’s 30th birthday so we plan to make it a huge celebration to support this cause so dear to us.

To sign-up, there’s two things you can do. You can either (1) register to RUN (or walk) on our team OR (2) you can just donate! If you’re an over achiever, you can do both!

(1) – Register for the run using PROMO CODE: WHEVANS for a $5 discount off of $35. ONLY $30 to participate!!! This is all you need to do to register for the race and can automatically be on our team.

(2) – Sign up to be on our YAX team and donate or recruit other donors & runners to join! We have some YAX swag in store for our team members! This option for those of you who want to donate extra and/or recruit others to donate as well.

Scared to run a 10K? No problem. Download this app for your own personal training program. Please reach out to us with any questions or concerns. We are here to coach you through the process! Looking forward to running with you toward a great cause! September 27th, here we come!

June 10, 2014

Thai Peanut Empowered Noodle Bowl

Recipe Courtesy of Oh She Glows


For the Thai Peanut Sauce:
1 large clove garlic
2 tablespoons (30 mL) toasted sesame oil
3 tablespoons (45 mL) natural smooth peanut butter or almond butter
2 teaspoons (10 mL) grated fresh ginger (optional)
3 tablespoons (45 mL) fresh lime juice, plus more as needed
2 tablespoons plus 1 teaspoon (37 mL) low-sodium tamari
1 to 2 teaspoons (5 to 10 mL) granulated sugar

For the Salad:
4 ounces (115 g) gluten-free soba (buckwheat) noodles (Can substitute brown rice noodles. I’ve used both and they worked great!)
Extra-virgin olive oil, for the noodles
1 (16-ounce/454-g) bag frozen shelled edamame, thawed
1 red bell pepper, diced
1/2 seedless (English) cucumber, diced
1 carrot, julienned
4 green onions, chopped, plus more for serving
1/4 cup (60 mL) fresh cilantro leaves, chopped
Sesame seeds, for serving


Make the Thai Peanut Sauce:
In a mini or regular food processor, combine the garlic, sesame oil, peanut butter, ginger (if using), lime juice, tamari, sugar (if using), and 2 to 3 tablespoons (30–45 mL) water. Process until combined. I used my vitamix to blend this and it worked perfectly!

Make the Salad:
Cook the soba noodles according to the instructions on the package. Be sure not to overcook them—they should only take 5 to 9 minutes, depending on the brand. Drain the noodles and rinse them under cold water. Transfer the noodles to a large bowl and toss them with a drizzle of extra-virgin olive oil (this prevents the noodles from sticking together).
Add the edamame, bell pepper, cucumber, carrot, green onions, and cilantro to the bowl with the noodles and toss until well combined.
Pour your desired amount of the dressing over the salad and toss to coat. (Any leftover dressing will keep in an airtight container in the refrigerator for up to 1 week.)
Portion the salad into 4 bowls and garnish each serving with a sprinkle of sesame seeds and some green onions. Serve any leftover dressing on the side.

June 10, 2014

Let's get sweaty, y'all!

We are beginning our 2nd week of the YAX Summer Series: Hot + Stretchy Yoga in the Park, and we are having a blast! Our first sun salutations class was a great way to welcome summer, and our first Thirsty Thursday was a hit as we gathered at Crowbar after for some much needed rehydration.

We had a fantastic turn out the first week and are thankful to all our dedicated yogis who put their health in our hands! You rock and we are thankful for you. We’ve got many different style classes planned for the next 3 months to keep it challenging. We also have some special surprises planned that you don’t wanna miss!

It’s not too late to sign up for the 3, 2 or 1 month package, and our $10 drop in rate is still a fabulous deal. Looking for a great way to kick-off your summer fitness? Just show up with your mat and some water. We’ll make you sweat.

Visit www.yogaathletex.com/getsweaty to sign up for classes.

yoga in the park 060514

yoga in the park june

June 10, 2014

Let’s get sweaty, y’all!

We are beginning our 2nd week of the YAX Summer Series: Hot + Stretchy Yoga in the Park, and we are having a blast! Our first sun salutations class was a great way to welcome summer, and our first Thirsty Thursday was a hit as we gathered at Crowbar after for some much needed rehydration.

We had a fantastic turn out the first week and are thankful to all our dedicated yogis who put their health in our hands! You rock and we are thankful for you. We’ve got many different style classes planned for the next 3 months to keep it challenging. We also have some special surprises planned that you don’t wanna miss!

It’s not too late to sign up for the 3, 2 or 1 month package, and our $10 drop in rate is still a fabulous deal. Looking for a great way to kick-off your summer fitness? Just show up with your mat and some water. We’ll make you sweat.

Visit www.yogaathletex.com/getsweaty to sign up for classes.

yoga in the park 060514

yoga in the park june

May 21, 2014

Hot + Stretchy Summer Series: Yoga in the Park!

We are SO excited to announce that we will be offering Yoga classes on Tuesdays and Thursdays, starting June 3rd during the summer months (June, July & August) for EVERYONE!

With the hot summer months coming, we want to take advantage of the TEXAS heat for some Hot Yoga! TC Jester Park (close to the pool) has the perfect spot for us to do this. We are going to be out there on Tuesdays and Thursdays from 7-8pm to enjoy our summer, get a tan and get in shape! And we are offering an AMAZING deal for your best summer yet!! So, come join us and bring your friends! You won’t regret it.

To sign up, visit: www.yogaathletex.com/getsweaty


May 1, 2014

Yoga Retreat in Costa Rica

We have been given the opportunity to host a yoga retreat for anyone that would be interested in a little yoga, a little vacation time, and a little adventure! In order for us to host this kick ass retreat, we have to have at least 8-16 people on board! If you want to get a group of your friends to all go together on a trip, this would be perfect for that! If you want to go and make new friends, we are all about making new connections! Here at the tentative details:

Yoga & Rainforest Retreat in Costa Rica

Dates (Subject to Change): October 10-17, 2014

Where: Rancho Margot, COSTA RICA!

Instructors: Patricia & Kalynn

Price Range: ~$1400-$1800 (dependent on how many souls we get to go)

What’s Included:
7 days / 6 nights in a deluxe bungalow at Rancho Margot
Private ground transfers to and from the airport
Daily farm-fresh breakfast, lunch, and dinner
Yoga sessions each day (either in the morning or evening)
2-hour Lake Arena kayaking adventure, 2-hour hoseback ride, or zipline canopy tour
2-hour guided ranch tour
Hiking trails & meditation spaces
Use of natural warm & cold pools
Wireless Internet
All Taxes (13% in Costa Rica)

If this is appealing to you at all, please email us immediately so we can start planning this thing!!! Looking forward to spending a week with all of you & helping you in your yoga journey!



May 1, 2014

Plant Based Proteins

As I mentioned in my Plant Strong blog post, I will be discussing sources of plant based proteins here. Disclaimer: I am not a registered dietitian or nutritionist. I merely took a couple nutrition classes in college, was raised by a family of health nuts and am a self proclaimed (health) foodie. When really diving deep into the plant life, please consult with your doctor. Especially if you are pregnant or nursing.

The most common question all plant eaters get is “But, where do you get your protein from?” Well, I’m here to shed some light on that answer. As you know, YAX is Plant Strong. This does not mean we are vegans or vegetarians. We do not like being confined! It simply means we base our diets heavily on plants. Plants include whole foods such as fresh vegetables, fruits, nuts, legumes, grains, etc. Basically, anything that comes from this earth in it’s purest form. This is not to say we don’t eat animal products or sugar, we just seriously limit those items. I’m hoping this post will give you something to take home and incorporate into your lifestyle. We believe in learning and gaining as much information as possible to add positivity to our healthy lifestyles.

I’ll start by breaking down the most common plant based lifestyles. Although, these diets have many similarities, there are important and slight differentiations.

lacto-ovo vegetarianism = eggs + dairy products
lacto-vegetarianism = dairy products – no eggs
ovo-vegetarianism = egg products – no dairy
pesca-vegetarianism = fish – no other animal flesh (may include dairy/eggs)
vegan = obtains from all animal flesh foods and products including animal based products, i.e. honey, dairy, eggs, fish. This can also be extended into lifestyle such as avoiding leather, shoes, or other materials made from animals.

Now let’s get to the meat of this post.

Myth: Vegans and Vegetarians don’t consume enough protein.

Fact: Unless you are an Olympic athlete, your body does not need as much protein as society says it does. Plants contain more than enough protein for your body to not only survive, but thrive. When selected properly, plants provide enough protein for you to maintain a healthy lifestyle.
Don’t get me wrong here. Consuming adequate amounts of protein is extremely important to your health. Protein is the building block of our cells, muscles, tissues, and so much more. To read more about Plant Based diets, read the position paper written by the Academy of Nutrition and Dietetics.

So, how much protein ARE you supposed to be consuming?

The answer to this question depends greatly on the individual. Generally speaking, 0.8g of protein/kg of your bodyweight is RDA/guideline recommended by the Academy of Nutrition and Dietetics. Some may argue that you should consume more if you are plant based because plant proteins are not complete proteins.

A complete protein (or whole protein) is a source of protein that contains an adequate proportion of all nine essential amino acids necessary for the dietary needs of humans or other animals.
This just means that plant proteins are digested differently than animal proteins.

So, let’s break it down. If a woman weighed 140 lbs. she would need 51g of protein daily. 140 lbs is = ~64 kgs. 64kg x 0.8g = 51g of protein/day. Make sense? Of course, if you are training for an athletic event such as the Olympics you will need MUCH more protein. With that being said, you will be ingesting and burning more calories so this task is easier to accomplish.

Let’s take a quick look at some plant based competitors.

So, where do you get appropriate amounts of plant proteins? Yay! We finally made it! There is a plethora of plant based proteins just waiting to be eaten!

Starchy proteins (protein + carbohydrate)
Beans: chickpeas, navy beans, black beans, pinto, black eyed peas, etc.
Whole grain products
pasta (brown rice, quinoa, millet, etc.)
Bean pasta

Fatty proteins (protein + healthy fats)
Nuts: almonds, walnuts, pistachio, cashew, pecan, brazil, etc.
Nut Milks: almond milk, coconut milk, soy milk, cashew milk
Seeds: hemp seeds, chia seeds, pumpkin seeds, sunflower seeds, etc.
Organic tempeh (also contain healthy fats/carbohydrates)
Organic tofu

Mostly protein
Nutritional yeast (contains little carbohydrate)
Quality protein powder supplements: brown rice, pea, sprouted rice, hemp protein. My favorite is RAW PROTEIN 

Also note, many vegetables, carbohydrates, and some fruits naturally contain trace amounts of protein as well (2-5g per serving depending on the vegetable)- these shouldn’t be “reliable” sources of protein unless you’re eating incredibly large amounts of these, which I also wouldn’t recommend due to the extremely high fiber content overtime.

I hope this post is helpful in offering alternate protein sources. If you’re interested in a meal plan or some personal attention, just give us shout. We’d love to guide you on your path to plant based nutrition!

May 1, 2014

Featured Recipe

Oh She Glows Maple Baked Lentils with Sweet Potato

Apple cider vinegar cuts the sweetness of this dish so I encourage you to adjust the amounts to your own taste as you may like more or less pop from the vinegar. I, personally, LOVE vinegar so I was very generous. Serve this over some toasted bread, with a salad or eat alone! 

Yield: 4-6 servings

2 cups dry green lentils
1 sweet onion, diced
3 garlic cloves, minced
1 sweet apple, peeled and diced (I used fuji)
1 medium sweet potato, peeled and diced small*
14-oz can diced tomatoes (about 1.5 cups)
2.5 tbsp pure maple syrup
2 tbsp blackstrap molasses
2 tsp regular mustard
1/2-1 tsp fine grain sea salt + ground pepper, to taste
1-2.5 tbsp apple cider vinegar, to taste

1. Rinse and drain lentils. In a large oven-safe pot or Dutch oven*, add lentils along with 4 cups of water. Turn heat to high and bring to a boil. Reduce heat to low-medium and simmer for about 30 minutes, uncovered, stirring often. Add more water if necessary. Lentils are ready when they are just tender (but not mushy) and most of the water is absorbed.

2. Preheat oven to 375F. Add onion, garlic, apple, sweet potato, tomatoes (with juice), maple syrup, blackstrap molasses, mustard, salt, and pepper to the pot with the lentils. Stir well to combine. Add half of the apple cider vinegar (you’ll add the rest later if desired).

3. Cover with lid (or tin foil in a pinch) and bake at 375 for 20-25 minutes. Remove from oven, uncover, and stir. Bake for another 8-12 minutes, uncovered, until the sweet potato is tender. Stir in the rest of the apple cider vinegar if desired and season with salt and pepper to taste before serving.

4. Serve over toasted bread or with a salad.

Nutritional Info (without bun): based on four servings.

Thank you Angela for this delicious creation!

May 1, 2014

Monthly Challenges!

What have we been up to?

If you have been following us on Facebook or Instagram, I’m sure you have seen our monthly challenges! The main hosts from Instagram have been Kino Yoga & Beach Yoga Girl. We started in February with an Inversion Challenge hosted by Kino Yoga, and realized how much fun inversions are. March was the Backbend Challenge and really helped us open up our hips and improved our back flexibility. Today closed out the Yoga to the Core April Challenge! The great thing about these challenges are that they keep you accountable and on track to practice a little or a lot of yoga each day! Sometimes you think you can just do your pose of the day and move on, but most of the time you really need to warm up the body which turns into more minutes of practicing yoga 🙂 Your body opens more and more each day you practice, and it’s fun to see yourself get into some poses that at the initial look of them seem impossible. But that’s the great part, most everything is possible in Yoga! If you don’t get it that day or month, you might surprise yourself the next time you try it. Patience and practice is key.

Are you ready to join in on the fun? 

May Challenge – There’s TWO this month!! Pick one and stick with it! OR if you’re feeling crazy and want to do both, more power to ya!

We are following one of our favorite yogi – BeachYogaGirl – for this month’s challenges. The first one is May I Begin Yoga, which will be for ALL of our followers to introduce beginner yoga poses to anyone willing to try! We will be posting the poses on Instagram as well as getting more inspiration from @BeachYogaGirl. We would love to have everyone at least try this one out with us! Our second challenge is hosted by @Beach_Yoga_Girl and is a handstand challenge for all those wanting to break their fear of getting into a handstand or trying to work their way off of the wall into a handstand (like us!!).

To join in on the MAY I BEGIN YOGA fun: 1. Post a photo or video of the pose listed on the pictured collage (find on our instagram) 2. Tag us @yogaathletex & @beachyogagirl and #mayibeginyoga so we can see all of your posts! Follow @liforme and @bitsybottom and tag them in your posts to qualify for a price. 3. Encourage a friend to try the challenge with you!! So tag them to join in! 4. Have fun & always be safe with this! Only go where your body allows you to go.

To join in on the MAY I HANDSTAND fun: 1. Post a photo or video of the pose listed on the pictured collage (find on our instagram) 2. Tag us @yogaathletex & @beach_yoga_girl (this is her personal account) and #mayihandstand so we can see all of your posts! 3. Encourage a friend to try the challenge with you!! So tag them to join in! 4. Have fun & always be safe with this! Only go where your body allows you to go.


March 31, 2014

Youthful Yoga

Yoga: A Natural Facelift

It’s true! Yoga can actually prevent signs of aging. Yoga naturally improves your circulation, balance and flexibility. The practice of yoga also relieves stress, which in turn gives you a natural face lift!

Want to stay youthful? Try this short series of anti-aging yoga poses. Practice each pose, in the following order, at least three times a week. For the best results, repeat daily.

Move in to every pose with your breath. Any time you are lifting your heart to the sky, you inhale. When you lower your heart to the floor, exhale. Go with your breath at a relaxed, enjoyable pace.

Breathe deep and loud, using your entire torso. Inhale through your nose, expanding your belly, lungs and ribs. Exhale through your nose, letting your belly cave toward your spine, ribs fall in like an accordion.

Grab your block, a pillow, a mat and pick a comfortable, inviting space in your home.

Let’s get started!

1. Standing Forward Fold to Half Lift
Sanskrit: Uttasana
Benefit: Calms the brain and helps relieve stress and mild depression; warms the spine

Stand with your feet together, toes forward, and knees slightly bent. Relax your arms at your sides, palms facing in. Inhale and raise your arms in front of you (palms up) until overhead. Exhale, fold at the hips, bring your hands to your shins/toes/floor, lowering your chest to rest on your thighs. Inhale, lift your chest and roll your shoulders back and down. Spine is parallel to your mat, look straight ahead and breathe deeply. Exhale, forward fold. Inhale and rise, bringing your arms overhead; exhale and lower arms to sides. Repeat three times.

forward foldhalf lift

2. Garland
Sanskrit: Malasana
Benefit: Stretches the ankles, groins and back torso; Tones the belly

Widen your step to slightly larger than hip width apart. Rotate your feet facing outward about 45 degrees. Keep your heels on the floor. Separate your thighs slightly wider than your torso. Exhale, lean your torso forward and lower your hips to be in line with your ankles. Press your elbows against your inner knees, bringing your palms together at heart’s center (Salutation Seal – Anjali Mudra). Pushing your elbows against your inner thighs will help lengthen your front torso. Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.

garland pose

3. Downward Facing Dog
Sanskrit: Adho Mukha Svanasana
Benefit: Energizes the body; Stretches the shoulders, hamstrings, calves, arches, and hands

Come to all fours. Place your wrists directly under your shoulders, keeping the arms straight. Place your knees on the mat, directly under the hips. Your toes are pressing in to the mat. Lift your hips to the sky, straightening your legs. Have a soft bend in your knees to support your lower back. Ground down through your hands, pressing equally on all fours. Extend the spine in opposite directions. Index fingers are parallel. Breathe.

downward facing dog

4. Warrior II
Sanskrit: Virabhadrasana II
Benefit: Increases stamina; Strengthens and stretches legs, glutes, abs, and arms

Stand with your feet apart, right foot toes perpendicular the edge of your mat and left foot turned in slightly (~45 degree angle). Keep your torso and hips facing forward. Exhale and bend your right knee at a 90 degree angle. Be sure that your knee is in line with your ankle. Inhale and raise your arms out to the side. Turn your head to the right and hold for 15 to 30 seconds. Keep your gaze at your right middle finger.

warrior II

5. Extended Side Angle
Sanskrit: Utthita Parsvakonasana
Benefit: Stimulates abdominal organs; Stretches the groins, spine, waist, chest and lungs, and shoulders

From Warrior II position, exhale and place your right forearm on your right thigh and raise your left arm overhead. Look toward the sky and hold for 15 to 30 seconds. Inhale and rise back to Warrior II pose. Exhale and straighten your right leg.

Repeat Warrior II and Side Angle on the left side.

extended side angle pose

6. Tree
Sanskrit: Vrksasana
Benefit: Improves sense of balance; strengthens feet, legs, glutes, and abs

Stand with your feet together, toes forward. Place the sole of your right foot on the inside of your left thigh, your calf (not on the knee joint) or the inside of your ankle, with the toes of your right foot lightly touching the floor. Place your hands in prayer position (Salutation Seal – Anjali Mudra) in front of your chest and look straight ahead. Hold for 15 seconds.

Inhale and extend arms overhead, keeping your hands together (or keep your hands in front of your chest). Hold for 15 to 30 seconds. Exhale and lower your arms and leg. Repeat, balancing on the right leg.

tree pose

7. Cobra
Sanskrit: Bhujangasana
Benefit: Improves posture; strengthens lower back, chest, and arms

Lie facedown on your mat, with your legs together, elbows tucked against your ribs. Place your hands on the mat pointing forward. Inhale and press your palms and forearms down as you lift your chest and head, drawing your ears away from your shoulders, keeping your elbows under your shoulders. Hold for 15 to 30 seconds. Exhale and relax down to the mat. Repeat.

low cobra pose

8. Child’s Pose
Sanskrit: Balasana
Benefit: Calms the brain and helps relieve stress and fatigue

Slide your hands beneath shoulders. Push up, bend knees, and sit back on your heels, lowering your chest to your thighs and your head toward the floor. Keep your arms stretched out in front. Hold for 30 to 60 seconds.

Child’s Pose is home base. You can take this pose at any time during your practice to regain a rejuvenating breathe.

balasana childs pose

9. Half lord of the fishes
Sanskrit: Ardha Matsyendrasana
Benefit: Stimulates the liver and the kidneys; Relieves menstrual discomfort, fatigue, sciatica, and backache

Sit with your legs straight out in front of you. Bend your knees, put your feet on the floor, then slide your left foot under your right leg to the outside of your right hip. Lay the outside of the left leg on the floor. Step the right foot over the left knee so that your right heel grazes the outside of the left knee. Inhale, lengthening your spine and lifting your arms overhead. Exhale and twist gently to the right, lower your left hand to your outer right thigh. Place your right hand at the base of your spine to straighten your back. Look over your right shoulder. Hold for 15 to 30 seconds.

With each inhalation, lengthen the spine; with each exhalation, twist a little farther. On an exhalation, return to the center, and repeat, twisting to the left.

half lord of the fishes pose

10. Inverted L
Sanskrit: Viparita Karani
Benefit: Relieves tired or cramped legs and feet; Gently stretches the back legs, front torso, and the back of the neck; Relieves mild backache

Come to the wall. Lie on your back, facing the wall. Carefully position yourself so your glutes touch the base of the wall and your legs are resting against the wall. Your feet should be about 12 inches apart and relaxed. Angle your arms out to the sides, palms up. Your hips should be slightly higher than your chest (if not, use a pillow). Close your eyes and breathe deeply for at least 1 minute.

Skip this pose if you are menstruating or have high blood pressure, glaucoma, or a neck injury.

Inverted L Pose

When practicing yoga, you open yourself up to vulnerability. Vulnerability is opening your heart space to allow you to grow and be authentic. Be patient with your vulnerability. Patience with your practice will allow you to learn and grow with each pose.