July 10, 2018
Join us Sunday, August 19th for a 75 min. donation based Yoga 4 Athletes class at 11am. This hatha based class, taught by the wonderful Elizabeth Watson, is free to members, who are encouraged to bring a friend (or 3!). Not a member, no worries! We’d love to meet you on the mat for this class! All proceeds will be donated to the Periwinkle foundation, in memory of our dear cousin Michael-Mae Evans.
Minimum suggested donation: $10
July 10, 2018
Hey adults 21+! This event is for you!! Come get on your mat with us Sunday, July 22nd at Lil’ Woodrows Midtown! Mandee Lee will be teaching a vinyasa flow class followed by refreshing bevvie specials! This event is FREE and is a great opportunity to bring your friends and get some chill time outside of the studio!
Event Address: 2306 Brazos St, Houston, TX 77006
July 10, 2018
It’s CHALLENGE tiimmmee!!!! For the month of August we’ll be putting miles on those strong legs of yours, so strap on your best adidas and let’s hit the treads. In August, we challenge you to run 1 (one) mile at a time on our new toys (treadmills), before or after class, for time. You may only run ONE mile at a time; one before class and one after class (for as many classes as you’d like). At the end of August we’ll pick 1st, 2nd and 3rd place winners in each of two categories: FASTEST MILE and MOST MILES LOGGED. Sign up in studio to see prizes and details!
1st place FASTEST MILE: 300 points
1st place MOST MILES LOGGED: 300 points
2nd place FASTEST MILE: 200 points
2nd place MOST MILES LOGGED: 200 points
3rd place FASTEST MILE: 100 points
3rd place MOST MILES LOGGED: 100 points
Same person can win each category! Curious how you’re going to log that many miles and stay mobile? Yoga 4 Athletes and FMS, y’all!!
July 9, 2018
At YAX, we use FMS to help create healthier athletes every day. This FMS toolkit, or Functional Movement Screen, is widely used in the EPL and MLS today. Many elite professionals such as Bayan Munich of Liverpool FC and Zlatan Ibrahimovic of LA Galaxy begin their season with FMS.
Because soccer fields 11-14 athletes per game and a single injury can completely set back an entire team, FMS is key in injury prevention to create more durable athletes. Even though soccer is a team sport, the need for individualization is key to each athlete’s health.
A common presumption is that football injuries are ranked most common for injury occurances, but that doesn’t mean soccer isn’t a close 3rd and 4th for boys’ and girls’ soccer respectively, according to the CDC. The majority of soccer injuries typically involve the lower extremeties. This is why we asses many kinetic chain points of the lower body (i.e., hips, knees and ankles).
If you’ve ever participated in a screen you may feel that the movements don’t exactly mimic soccer techniques but the movements selected allow us, as trainers, to assess how you move generally and give us more insight to why you move the way you do. In most sports, the FMS can be used as a return to play protocol and evaluate readiness to return to the field. FMS is a great communication tool to be used between surgeon’s, physical therapists and fitness professionals. It allows us to better evaluate appropriate progressions.
Want to hear it from the pros? Read how and why LA Galaxy Strength Coach Ben Yauss uses FMS here!
April 10, 2018
Ever what the heck we’re doing over at Yoga Athletex? We’ll here’s a little break down to the method behind all the madness going on in the HUSTLE room. All Athletex and YAX classes are high intensity explosive training and conditioning circuits designed to maximize the body’s ability to burn fat, build lean muscle, optimize the body’s hormone and physiological response to exercise while improving overall daily and athletic performance. I know, it’s a mouthful. But, had to get it out. It is truly made for EVERYone at ANY stage of athletic development (see LTAD model). Our circuits are made accessible to everyone regardless of age or fitness level through the use of progressions and regressions. Meaning we can modify or up-level most anything!
This type of high intensity explosive training triggers an improved physiological response to exercise by elevating activity of the endocrine system leading to increased hormone production (including growth hormone) which stimulates protein synthesis. This, in turn, leads to improved muscle growth, fat metabolism leading to a reduction in body fat, and increased metabolic rate for sustainable weight loss and effective weight management. It is important for people in the 30+ age bracket to participate in high intensity circuits, to stimulate hormone production because this is when a decline starts to take place. That’s right. I said it.
Our circuits will improve strength, speed, endurance, balance, flexibility, coordination, motor control and more through the OPT model used to build these circuits, approved by the National Academy of Sports Medicine (NASM). The movements are sequenced so that participants perform dissimilar consecutive exercises, promoting active recovery. Each circuit, throughout the year, aims to achieve performance in phase one (Stabilization Endurance), Phase two (Strength Endurance) and Phase five (Power) of the OPT model. We work to achieve high rep, low intensity sets within a 30 second period to fatigue the muscles, which will ensure that all muscle fibers are recruited. Clients who have been working with low reps and heavy weights for some time are often in dire need of a higher repetition strategy. As stated before, the neural and hormonal benefits of such protocols are much more effective for the speed and power state of the client/athlete than what has been previously believed and researched. It’s 2018, y’all. Don’t get complacent with 80’s training. You will find a full body workout with every circuit at YAX, work in every plane of motion and constantly be challenged to increase performance! Clients will optimize calories burned during the exercise, and will also experience nearly two times the post exercise caloric expenditure, in comparison to traditional workouts! That’s just an added bonus with no extra work. Can’t beat it.
In addition to our HIIT (high intensity interval training) classes, we also offer a full yoga schedule in our stunning FLOW room. You can move dynamically with breath as a means to sweat, restore and take active recovery. With styles from hatha, vinyasa and restorative, we have something for everyone. 2 for the price of one. Come get on the mat with us to really reap the benefits of our programming. Sign up HERE.
March 29, 2018
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.
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
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!
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.
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.
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.”
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!
January 9, 2018
What is Functional Fitness and why do I need it more than anything right now?
Functional training is a classification of exercise which involves training the body for the activities performed in daily life.
You need to be strengthening your muscles daily & stretching those same muscles to continue living a functional & healthy life. So, what prompted this blog is my wonderful mom. She is the Director of Wellness in Spring BranchISD and is leading a seminar on functional fitness today and asked me to describe what functional fitness meant to me. So, I brainstormed a little and thought, it’s actually really simple. What do you want to be able to do each day and can you do those things? Sure, maybe now you can, but what are you doing in your life that’s supporting proper movement so you can extend the years that you can do these things. I immediately start thinking about gardening and all of the movement that you need to do this pain free. Bending over, squatting, kneeling and pulling those darn weeds. Right now, I’m in month 3 of recovery from hip labrum repair arthroscopy surgery, and I can definitely not do any gardening, but I’m getting closer 🙂 I have been going to Physical Therapy 3 times/week to do my functional exercises to get me there some time this year (which is really exciting!). My functional movements have been extremely limited the past 3 months, unable to shower on my own, unable to shave my legs (big thank you to my mom for keeping my legs smooth when I had to go out in public!), couldn’t put socks or shoes on myself, couldn’t sit all the way down on the toilet without a hand rail, and the list continues. I saw how fast you can lose your strength and range of motion, and always want to train my body to be able to do what some people say are mundane tasks, like getting in and out of the car, or getting into the bath tub. I am in my late 20’s so I have gained my strength back pretty quickly, even though 3 months does not seem quick AT ALL! But, I can’t imagine being a little older when it is much harder to re-gain strength and range of motion. So, my point in all of this is to address the serious need for daily functional fitness. You never know when you are going to be limited, or lose your range of motion. Having some consistent training plan, will prep your body whenever that time comes (hopefully never for everyone) but realistically it could happen to any of us! It’s better to have something to work with then nothing and it’s better to start NOW then tomorrow. Not to get too philosophical, but this life is a gift and we should all be doing everything we can to enjoy it, take care of ourselves, and take care of our beautiful bodies. Even if you think you’re “not in shape” to “get in shape”- you need to let that go and just start. Start walking, take an easy yoga class, show up for a workout & do whatever you can! Just start & DO IT. My goal for 2018 is to get functional and encourage others to do the same!
Here are some common functional activities you need to be able to do, whether you think about it or not!
Getting in & out of the car
Getting out of bed
Stepping off a curb
Sitting in a chair/on toilet
Shaving your legs
Washing your hair
What Your Body Needs From You
Full Range Of Motion
Common Functional Movements To Help Keep You Living the Life You Want!
At Yoga Athletex, Patricia & I are both certified in FMS (Functional Movement Screens) that help us identify where we are showing imbalances in our bodies, limited range of motion & any asymmetries. We assess the body through various exercises, how it naturally moves and identify where you could use corrective exercises. We make personalized plans just for YOUR body, because we are all so different, and help you know what functional movements may be limited for you. We all have to start somewhere, and we believe we have created the perfect place to do it. <3
If you wanna chat more, just shoot me an email: email@example.com.
If you want to book your FMS screen, sign up here: https://clients.mindbodyonline.com/classic/ws?studioid=118632&stype=41&sTG=5
December 1, 2017
We wanted to share our personal favorite things list of 2017 with all of you! A little of what we have been loving lately, that make for great gifts or great self love items! We even are selling a few of these things in our studio!!
Of course this is on our list. We are tshirt/hoodie snobs, so we get the good stuff. Our new hoodie is super comfy & just perfect for the chilly mornings and evenings before & after yoga or your workout! Grab one in the studio for only $49!
Slow North Candles
These hand-poured candles are from our friends in Austin, Tx at Slow North (slownorth.com). They all smell so yummy and BONUS, we have them in our studio now!! So now you can grab one for yourself or for a friend! We even have these cute little gift bags, so all you have to do is decide who to give it to! $34.
Dr. Teal’s Epsom Bath Salts
Dr. Teals knows what’s up, especially for us athletes! These bath salts are perfect after a long day, or a tough YAX workout. Our favorites are Lavendar and Ginger & Clay. They feel amazing, they heal those achey muscles & joints and make you feel brand new. We get ours at HEB on Bunker Hill on our way home. 🙂
Lululemon Love Tee with Yoga Athletex Logo 😉
We love a good tee, but love a v-neck tee even more! You can workout, practice yoga, go out & sleep in these overly comfy v-neck tee’s. We love them so much we get our logo printed on them. Because Lulu doesn’t do wholesale for businesses, you can always pick one up & ask us to get the Yoga Athletex logo printed on them, if you love us THAT much! 🙂 If not, just enjoy them.
J Crew Dreamy Cotton Pajama Pants
These are our FAVORITE pants to sleep in! The name explains it all. We have them in all the colors, black, grey, blue, & stripped! They come in regular, petite, and TALL! 🙂 Grab these cozy pants here: https://www.jcrew.com/p/womens_category/pajamas/dreamy-pant/C3730?color_name=navy
High Garden Tea
We LOVE everything at this place, but a few of our favorites are “Overworked” “Tummy” & “Ginger Mint Revive.” You can order online here highgardentea.com since they are located in Nashville, Tennessee! And if you ever visit Nashville, go to their store it’s so cute!
Manduka Pro Mats
These lifetime guaranteed mats are THA best. We’ve both had ours for over 5 years and still use them everyday. We have these in studio in purple, teal, black, & sage green. We also can always order your favorite color & have it in the studio for you! $110 Regular, $136 X-Long for all of us tall folk.
We truly hope you have a VERY MERRY CHRISTMAS this year & that this gives you some ideas on your holiday gift giving! We love supporting small businesses (duh) but it really does make a difference when you support small. Most of our goodies in our studio are from real people, making things they love, to support their dreams. So, this year think about supporting small, it helps in a BIG way!
Sidenote: If you already have all of these things, we also have GIFT CARDS in the studio that you can put any amount to. Give the gift of health this year!
Namaste To Play,
Kalynn & Patricia
October 28, 2017
As most of you know, I recently had hip surgery due to a torn labrum and damaged cartilage. I’ve been an athlete my whole life and have always had semi-tight hips. When I started my yoga practice, I went deep into working on hip openers. I honestly only worked on yoga poses for about 3 years, before putting strength exercises back into my routine. I was working so hard on just building flexibility that I stopped working on strength building and stability as much as I used to. What I’ve learned is that hip stability is just as important as hip flexibility. The root of my torn labrum was never confirmed from just yoga or just sports, I believe is from years of playing sports and my body’s anatomy (I have funky hips per my x-rays). I am just wanting to help share some good insight, on what I’ve learned through my own personal journey with movement. Overall finding a balance between flexibility & stability is crucial in your body’s health. The good thing is, if you’re already taking YAX and Yoga classes, you are doing the best thing you can for your body!
Working on Hip Stability vs. Hip Flexibility
When yogis talk hips, it’s generally about opening them. But your hips CAN be too open… Learn why balancing strength and flexibility in the hips is so important.
Hip strength is necessary in day-to-day life. Whether we are walking in the park, running for the bus, or cycling to work, the hip joint takes the brunt of the body’s weight and enables all of these fundamental actions. In short: Stable hips are a good thing—they carry our bodies throughout the day.
Understanding the Hip Joint
The hip joint is a ball and socket joint composed of two bones. The femur sits in the acetabulum, which is part of the pelvis. Covering the bones of the hip is the articular cartilage. The articular cartilage is important for providing a cushion and a smooth surface when the bones move on one another. Surrounding the acetabulum is additional cartilage called the labrum, which forms a lip around the cup-shaped bone to provide additional stability in the joint.
While it is helpful to understand the anatomy of the hip, what may be more even important (if a bit frightening) is knowing that one of the deepest layers of the joint, the cartilage, does not have any nerve endings. This means you may not be aware of any damage to the cartilage until it is too late. Although cartilage doesn’t have nerve endings, the surrounding muscles, tendons, and ligaments do, which is why yoga can be helpful for tuning into the body to find a balance between strength and flexibility for health of the muscles and the integrity of the joints. By listening to our bodies with this sense of mindfulness we can begin to notice our strengths and weaknesses, which enables us to develop a nourishing practice that our bodies truly need.
Most athletes, THAT’s US! have extremely tight hips. So, hip openers are a great thing for us! But with all of the hip openers we practice, we want to balance it out and always stabilize and protect our joints.
3 Poses to Build Stability in the Hips
Bridge Pose, variation
Lie on your back with your knees bent, feet hip-width apart and knees directly above your ankles. Place your arms on either side of your body with your palms facing down. Lengthen your tailbone toward the front of your mat. Lift one leg perpendicular to the floor (optional: bend knee). On your inhalation, keep your leg raised and lift your hips off the floor into a Bridge position. On your exhalation, with your leg still raised, lower your hips again. Repeat the exercise for 5 rounds of breath on each side.
Chair Pose, variation
For this exercise, hold Chair Pose with your feet hip-width apart. As you inhale, straighten one leg to the side and as your exhale bring it back to its original position. Repeat the exercise on each side 10 times or until the hip-stabilizing muscles start to fatigue.
For this final exercise, lie on your side and rest your head on your arm. Bend your bottom leg to approximately 90 degrees so you have a steady base. Raise your top leg about a foot above the ground. Extend your lifted leg in a straight line from your spine and flex the foot. Hold for 10 breaths and relax the leg for 5 breaths. Repeat the exercise for 3 rounds on each side.
This exercise sequence increases your core and hip stability and mobility. The movement takes your hips and legs in a full, deep squat and retrains your nervous system to activate your core and hips to generate stability in movement. It also functions as a warm-up before training and competition.
Stand with your feet shoulder-distance apart and your toes pointing forward in front of a step or a similar platform that you can put your hands on. Raise your arms above your head, and bend forward to place your palms on the platform. Lower your hips into a deep squat while keeping your spine tall and chest high. Hold the position for a few deep breaths.
Then raise your arms above your head, and push yourself up, keeping your spine in the same position without bending forward. If you have trouble doing the squat pattern, place a rolled-up beach towel under your heels for support. As you become proficient with the movement pattern and improve your posture, remove the heel support.
Hip stability also depends on strong hip flexors. These muscles, like the psoas, are responsible for functions like helping you to step up onto a stool; or lift your leg from a lying-down position.
Kneel on your right knee on the floor. Place your left foot on the floor in front of you. Place your right hands on top of your left thigh. Make sure the left knee is stacked over top the left ankle. Hold your torso upright. Tuck your tailbone under to make a long spine and in order not the compress your lower back. Contract your glute muscles to allow the hip flexors to relax and extend.
The toe tap is a much more controlled and equally, if not more, brutal stability exercise for the hip. For this drill, you need either a mini band or a barbell. With the mini band around the thighs or barbell on your back, put all your weight into one leg and bend the knee slightly. Then reach out with your other leg, leading with the heel, and tap the ground out to the side. The goal with this drill is to look like a robot. The leg that you are standing on shouldn’t move. It should be bent and stay bent the whole time. The leg that is tapping the ground should be tapping so lightly that you could touch an egg shell but not break it.
If you have any questions, please feel free to leave a comment below!
ALICE LOUISE BLUNDEN
More on common myths about tight hips: https://www.yogajournal.com/practice/5-common-myths-athletes-tight-hips