March 2, 2017
Calling all students and teachers!! We know y’all have had a countdown to Spring Break for sometime now so we want to offer you a sweet deal you can’t resist. During the week of your Spring Break, March 13th through March 17th, students and teachers may attend one FREE class (ID required) here at Yoga Athletex! We have limited class options for ages 11+ and over 50 classes available each week for ages 15+. Come celebrate Spring Break with us and Play + Work + Restore while also taking a much needed break from the school grind. We can’t wait to see you in the studio!! Have a happy March y’all!
Monday: Get a workout in and be entered into a raffle to receive two FREE tickets to see Demi Levato (3/14) at HLSR!
Tuesday: Bring a friend Tuesday! (your friend works out for FREE!)
Wednesday: Wine down Wednesday, get through hump day and come enjoy some beverages from 6-9*!
Thursday: Popsicle Thursday, come chill out with us!
Friday: Friday is CRAZY yoga pant day!
*Uber is available if needed.
Check out our full schedule here.
March 1, 2017
Are you an athlete who plays for Skyline Juniors? Maybe a Skyline coach? Well, lucky you! We have a special perk designated just for YOU!
All Skyline student athletes can be a YAX member for only $75/month! Sign up here!
Spend more time coaching than playing these days? We have something for you too! All Skyline coaches receive a 10% discount on any membership or class purchase. Just stop by the studio for the discount.
What does that mean? You have access to unlimited (group fitness + yoga) classes appropriate for your age group! We have over 50 classes each week for ages 15 and up (student athletes + coaches)!
Not quite there…age wise? No need to panic. We have 9 classes each week that are available to all athletes in stage 4 of athlete development: Train to Train. Ages 11 and up!
At YAX, there is something for everyone. It is our goal to KEEP YOU MOVING. Stop by the studio today to sign up. I mean, what do you have to lose? We are neighbors!
February 28, 2017
There are two types of people in this world. Those who think March is just another month and those who know it is the beginning of the most exciting time in American basketball.
If you fall into the former group, let me explain: The first weekend of the NCAA Men’s Basketball Tournament, known as March Madness, marks the beginning of a grueling period of high intensity competition for most athletes.
At YAX, we are expanding the competition from the basketball arena to our facility. We want you to join the Yoga Athletex March Madness Challenge where you will compete through teamwork, physical fitness, and competition! Teams earn points for participating in classes from the Hustle Room to the Flow Room here at YAX. Keep reading to find out more.
Tip off: March 13th – March 31st
• Teams must consists of 2-3 players!
• Earn points by participating in classes from the Hustle Room to the Flow Room.
• Compete head-to-head against other teams (the goal is for your team to out hustle the team you’re competing against in order to advance to the next round).
• Make it to the championship round and winners will receive a grand prize!
Assist: If you bring in a rookie (new client) as your teammate, you receive a $10 account credit!
Double Double: Get two classes in one day! Must be one class in the Hustle room and one class in the Flow room. BOOM!
How to register for March Madness:
• Come into the studio and sign up at the front desk.
• Email us at email@example.com letting us know you want to join!
• Question? Contact any instructor at YAX via email or 346-204-5711.
The Madness starts March 13th
• Get ready to begin on Monday, March 13th.
• Each challenge week begins on a Monday and ends on Saturday (March 13th – 18th, 20th – 25, and 27th – 31st)
• At the end of each week we will announce what teams will be moving onto the next round.
• Encourage your colleagues, supervisors, friends, and your spouse to sign up, too!
There is strength in numbers!
February 28, 2017
How is it possible that we are in March already? It feels like we were just prepping for our grand opening last week. A lot has happened since then and we’d like to catch you up on that and what we have planned for this upcoming month!
During the month of February we hosted a Share the Love Challenge. We challenged our members to attend 14 classes in 28 days. Big shout out to ALL who participated in February’s challenge and to the TEN members that killed the challenge and attending 14+ classes. At YAX, we’re all about commitment, accountability and encouraging your teammates. We all got through this together! If you see your name below, you get to splurge on some YAX swag. What!? What!?
If you’re starting to feel left out, don’t be!! During the month of March we will be hosting another challenge and we want you to join! Will you be participating in our March Madness challenge? Sign up at the front desk for details.
February 24, 2017
Healthy Snacks for Road Trips
Have an away tournament coming up? Business trip? Who doesn’t love road trips? It’s nice to get a way, but sometimes we aren’t fully prepared, so stopping and grabbing fast food may be your only option. Yeah that option may be quick and easy, but most fast food restaurants are extremely limited to healthy options. We are hitting the road and making sure you’re prepared with easy healthy snack options, for you, your family and friends to enjoy!
Snack Option 1:
PB&A Peanut Butter and Apples Sandwiches
1 Apple (any variety will do)
2 tablespoons Peanut Butter or any nut butter you prefer
Start out by coring an apple of your choice and slicing it thinly. Then take any nut butter of your choice and spread it thinly over half of the wedges. Then you’ll place the other half of the apples to place on top to make an Apple and Peanut Butter Sandwich. ENJOY!
Snack Option 2:
Greek Yogurt Breakfast Bark (ice chest required)
2 cups full fat plain greek yogurt
2 Tbsp honey
4 Tbsp cacoa powder
2 ripe bananas
In a bowl, mix together the greek yogurt, honey and cacoa powder until well combined. Next you will want to slice the banana into coin slices. Pour half the yogurt mixture into a dish lined with parchment paper. Add a layer of bananas then pour the remaining yogurt mixture on top then finish the top with the left over banana. Freeze until solid 2-3 hours or overnight. Remove from freezer and cut into large chunks. Serve immediately or put into an airtight container and keep stored in the freezer. This breakfast bark can last up to two months in freezer. ENJOY!
Snack Option 3:
No Bake Oatmeal Energy Bites (ice chest required)
1 cup rolled oats
½ cup almond butter
½ cup chocolate chips
1/3 cup honey
¼ cup ground flax seed
In a large bowl, mix all those ingredients together. After you’ve mixed everything together cover and let chill in the refrigerator for half an hour. Letting the mixture chill makes for easier ball forming. Once chilled, roll out into tablespoon-sized balls. Store in an airtight container and keep refrigerated for up to a week.
I hope these recipes make an appearance the next time you plan a road trip! ENJOY!
February 24, 2017
Carbohydrates refer to how much energy is released by the nutrients in that food once the food has been digested and absorbed. The nutrients that provide calories are called macronutrients, and include carbohydrates, fats, and proteins. Getting the recommended amount of macronutrients is crucial for the human body to produce energy.
Many of us are confused when it comes to carbohydrates. We as a society have a misunderstanding that carbohydrates are bad so we should eliminate them fully from our daily diet. When in reality carbohydrates supply much needed energy, 4 calories per gram to be exact, they spare protein, and they help maintain blood sugar. Carbohydrates are a diverse class of nutrients and each specific type has more health benefits than the other. Therefore, the type of carbohydrate you consume is crucial in maintaining a healthy lifestyle.
Carbohydrates are made up of carbon and water and are categorized as either complex or simple based on how many carbon / water units they contain. A carbohydrate with more than 10 carbon/water units is a complex carbohydrate and a carbohydrate with less than 10 carbon/water units is a simple carbohydrate.
Carbohydrates are naturally present in almost all plant foods such as fruits, vegetables, grain, and legumes, and in milk, primarily as complex carbohydrates. Complex carbohydrates include the fiber and starch found in whole grains and vegetables. Simple carbohydrates can be categorized as different types of sugars such as: fructose, lactose, maltose, etc. The majority of carbohydrates added to processed foods are in the form of simple sugar. It is crucial that most, if not all carbohydrates come from complex carbohydrates such as vegetables, grains, pasta, and rice. Eating whole grain varieties of these foods has more health benefits and will provide more nutrients and more fiber than consuming highly processed varieties of the same food.
Carbohydrates are an important fuel for before, during, and following exercise but our body stores a limited amount in the skeletal muscle and liver, so carbohydrates must be replenished on a daily basis. In order to replenish these carbohydrates you must consume the carbohydrate, preferably complex carbohydrates. Activity level will determine the amount of carbohydrates you should consume daily. It is recommended that adults consumer 45 – 65 percent of their total calories from carbohydrates, primarily as complex carbohydrates and whole grains. The recommendations provide a place to start, but each and every one of you should find what works best for your body and particular goal you are working towards. Also, consult with your physician if you have specific questions pertaining to you as an individual. The availability of carbohydrates as a fuel for the human body is crucial for prime exercise performance.
February 23, 2017
A balanced approach to youth athletic training. Ages 11-18.
At Yoga Athletex, we do athletic training differently. We believe in a balanced and flexible approach. Our athletes play hard, work harder, and are rewarded for this work with restoring relaxation.
This summer, we’re taking our programming to another level with Play + Work + Restore.
These co-ed camps are for club level, high school and middle school athletes looking for a change of training pace. Each day, we’ll incorporate speed, agility, endurance and strength, along with yoga, breath work and focus games.
We tailor our camps for our athletes. We welcome those competing to play at the Division I level. We welcome those recovering from injuries. We welcome those who are just starting their athletic journey. At Yoga Athletex, We Keep You Moving, no matter your limitations or goals.
Yoga Athletex has an established training program that works. We’ve trained athletes at Skyline Juniors with great success, and know that our programming can enhance any athlete’s performance at all stages in their movement life cycle.
We hope to see you this summer!
Hosted at: Yoga Athletex (10510 Westview Drive, Suite 100, Houston, TX 77043)
June 5-9: 1 pm – 4 pm
June 26-30: 1 pm – 4 pm
July 10-14: 1 pm – 4 pm
Ages 11 – 18, Stages 4-6. What stage are you in?
Stage 4: Train to Train (girls 11-15, boys 12-16)
Stage 5: Train to Compete (girls 15-21, boys 16-23)
Stage 6: Train to Win (girls 18+, boys 19+)
Equipment Needed: Athletic clothing and shoes, yoga mat, a towel and a water bottle.
Daily Cost: $39
Weekly Cost: $165
February 23, 2017
Different exercises & yoga postures to strengthen the latissimus dorsi are discussed below.
Latissimus dorsi in Latin means, “widest back muscle ”. The latissimus dorsi muscle or lats for short is a back muscle that extends from our iliac crest (waist) all the way up to our axilla (armpit). When engaged your latissimus dorsi is responsible for helping you extend, rotate and pull your arms in towards your body. Tight, or overactive, latissimus dorsi muscles cause your shoulders to curve forward, pulling your back out of alignment and pushing your chest in. You can counter this tendency by keeping your shoulders down and should blades back as you go about your daily activities. Overactive latissimus dorsi can also cause a potential injury to your rotator cuff and prevent correct posture for handstands, back bends, and down dog. Weak latissimus dorsi can cause your torso to collapse and shoulders to creep towards your ears in up dog.
The latissimus dorsi is not a muscle that gets used much in day-to-day activities so you as an individual should focus on incorporating different latissimus dorsi exercises to strengthen and lengthen this muscle. Many of us have a hard time making it to the gym so down below I have listed and explained in detail some exercises, yoga poses, and a stretch you can do at home that will strengthen and lengthen your latissimus dorsi.
Latissimus dorsi pullovers (Lat pullovers)
Start out by lying on your back with a household weight in both hands (wine bottle, laundry detergent, laundry basket, etc.) and hold it above your chest both arms extended out towards the ceiling. Keeping your arms straight and engaged, slowly lower your arms back over your head as if you are going to place the weight down behind you. Pull the weight back over your chest, making sure you are engaging your latissimus dorsi the entire time.
*Start out by doing 3 sets of 8 reps and progressively work your way to higher reps
Bent over row
To perform a bent over row, you start standing with your feet pointed straight ahead about shoulder width apart, dropping your chest towards the floor slightly (30 degree angle), making sure you keep your back flat. If you have dumbbells at home use them, if you have a paint bucket or even two full bottles of wine use that as weight! With weights in each hand, fully extend your arms down towards the ground, slowly lift the weights upward toward your ribs, and lower back down.
*Start out by doing 3 sets of 8 and progressively work your way to higher reps
Begin on your hands and knees (tabletop). Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your waist should be parallel with the top edge of your mat. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under. Exhale and lift your knees away from the floor. Bring your body into the shape of an “A.” At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins. Then with an exhalation, engage your quadriceps and stretch your heels down towards the floor. Straighten your knees but be sure not to lock them out. Firm the outer thighs and roll the upper thighs inwards slightly. Broaden across your collarbones. Rotate your arms externally so your elbow creases face your thumbs. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine. Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs or toward your navel (bellybutton). Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in child’s pose.
Dandasana with lift
Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings and dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis. A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back. Sit towards the front of the sitting bones, and adjust the pubis and tailbone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groin toward the sacrum. Flex your ankles, pressing out through your heels and drawing toes toward ears. To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tailbone. Then imagine the tail lengthening into the floor. Imagine your spine as the “staff” at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for 5 deep breaths, one minute or longer.
Active Latissimus Dorsi Stretch
To perform this stretch, begin by kneeling near a stability ball, box, or chair. Place your arm to be stretched on the ball and support the upper body you’re your non-stretching arm by placing it under the shoulder. Rotate the thumb of the stretching arm up towards the ceiling, reaching forward with the arm and shifting the hips back toward the heels. For you Yogi’s, this position should be similar to “child’s pose”, with the low back slightly flexed to further increase the stretch. Hold this stretch for 1 – 2 breaths and repeat 5 – 10 repetitions.
Flexibility exercises are essential for your muscles and should be incorporated into your workout regiment regularly. Flexibility exercises are important when done properly because it corrects muscle imbalances, increases joint range of motion (ROM), decreases muscle soreness, relieves joint stress, improves muscle extensibility, and maintains the functional length of all muscles. Below I will discuss how to properly self-myofascial release (SMR) your latissimus dorsi with a foam roller to ensure that these beneficial adaptations occur.
Begin by lying on one side with the roller placed just below the armpit. The arm of the side being rolled should be relaxed on the ground above the head. The area of the lat being rolled is small; therefore, it is a small, rolling motion – the slower, the better. The spine should be neutral. Slowly begin to roll up (so the foam roller goes down). Roll at a pace of about 1 inch per second until a tender spot is identified. A tender spot is not pain but tolerable discomfort that could be classified as 6 – 9 on a scale from 1 – 10. Hold this spot for 20 – 30 seconds or until the tenderness begins to decrease. Identify one spot in the lats before switching to the opposite arm. Hold up to 60 seconds on any area.
February 13, 2017
In March, we will be going in depth on one of the largest superficial muscles of the body – the latissimus dorsi, or “lats”. This muscle is personally my favorite muscle because the latissimus dorsi is a very powerful muscle and can be quite identifiable on a physically fit individual.
The latissimus dorsi is a very thin broad triangular shape muscle located in the middle of our back and is partially covered by the trapezius. This muscle is quite large; it extends from our waist to our axilla (armpit). The latissimus dorsi originates at the spinous process T7 – L5 vertebrae, 9th to 12th ribs (lower ribs), the lumbar and sacral vertebrae (via the thoracolumbar fascia), the iliac crest, the inferior angle of the scapula, and it extends to its insertion point on the humerus (upper arm bone). Latissimus dorsi is a back muscle but is a key shoulder muscle that assists the arm during movement. The latissimus dorsi is a powerful extensor muscle of the arm and is used extensively in movements like climbing.
Latissimus dorsi is not a muscle that gets used strenuously in common day-to-day activities but it is an important muscle in many different exercises such as lat pull downs, chin ups, and staff pose (dandasana) lift – a posture you might see in one of our flow classes. The primary function of the latissimus dorsi is the adduction (moving towards the body) of the arm. An example of latissimus dorsi adducting the humerus would be when performing a chest press or lat pull down. Another function of the latissimus dorsi is extension of the arm. An example of the latissimus dorsi extending the arm would be slamming resistance balls with an overhead squat – something you might perform in our Athletex or YAX classes. Finally, the latissimus dorsi medially rotates the humerus, moving the front of the arm towards the midline of the body. An example of the latissimus dorsi medially rotating the humerus would be when doing cross body hammer curls; medial rotation of the arm brings the hand towards the chest. Latissimus dorsi also aids in deep inspiration, such as sneezing, and coughing. This muscle also assists in prolonged forceful expiration as in singing or blowing a sustained note on a wind instrument.
It can be hard to fathom that a back muscle aids the shoulder in so much movement of the arm.
Come to any of our classes from the Hustle Room to the Flow Room and strengthen this muscle one movement at a time! Book your spot here! Can’t make it in to one of our classes but you want to start strengthening your latissimus dorsi now? Check out this blog post to learn how to strengthen this muscle at home!
January 30, 2017
We are all about the love for February, y’all! For the entire month of February, members bring your loved ones in for a FREE class at YAX. That’s right, get on your mat with your friends and family for FREE. Together, we’ll spread the love and joy through the practice of yoga in our Flow room or sweating it out in the Hustle Room.
Need a little bit of a push or “love tap” to get you going this month? We have just the thing for you! We are so excited to announce our very first challenge in our new studio starts February 1st!
The SHARE THE LOVE Challenge: 14 classes in 28 days!
Challenge rules: Take 14 classes (of any kind) in 28 days in the month of February. If you like a challenge, like we do, sign up in the studio by February 1st! Write your name on our challenge board & track your progress throughout the month with other YAX teammates! Bring your loved ones to sign up & join in on the fun with you!
Challenge accepted? Great!
YAX Members: The SHARE THE LOVE Challenge is FREE for you. All you have to do is show up! If you complete 14 classes in 28 days, you receive a $28 account credit! You can use towards an FMS Screen, some sweet YAX swag, or towards your next month of membership. Talk about love right there. It’s true, we love you.
New Members: $28 for 28 days of unlimited yoga + training! Complete the SHARE THE LOVE challenge and receive a $28 account credit to use towards your next month, package, service or merchandise!