September 14, 2018
Top 10 Reasons to Train at Yoga Athletex
I. BACKED BY SCIENCE: Yoga Athletex HIIT classes (Athletex + YAX) 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.
II. ACCESSIBLE: It is truly made for everyone at any stage of athletic development (see LTAD model – warrants a-whole-nother conversation). Our circuits are made accessible to everyone regardless of age or fitness level through the use of progressions and regressions.
III. HORMONE REGULATION: 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.
IV: OPTIMAL PERFORMANCE: 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 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.
V: BURN LONGER: You will find a full body workout with every circuit, work in every plane of motion and constantly be challenged to increase performance. Participants will optimize calories burned during the exercise, and will also experience nearly two times the post exercise caloric expenditure, in comparison to traditional workouts.
VI: NOT CROSSFIT: A note about Olympic Lifts at the Hypertrophy stage and why you won’t see that at YAX. Olympic lifts (Cleans, Snatches, and Jerks) are a great tool to teach powerful triple extension in athletes, but they are only a tool. Although the Olympic lifts produce lots of power, the manner in which the power is produced is not similar enough to have transfer beyond a particular point (somewhere around the advanced/elite level). To this end, the Olympic lifts make a spectacular training method for early work, but in high-performance training blocks featuring lots of speed and plyometric work, pushing the gas pedal down too hard on the Olympic lifts will do nothing but steal adaptation away from the specific jump pathways.
VII: ROM/INJURY PREVENTION: Flexibility is essential for your muscles and should be incorporated into your workout regiment regularly, or through a consistent yoga practice. We offer both avenues. Flexibility movements 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.
VIII: STRESS RELIEF: Yoga is a mind-body practice that combines physical poses, controlled breathing, and meditation or relaxation. Yoga may help reduce stress, lower blood pressure and lower your heart rate. And almost anyone can do it.
IX: FOCUS/MENTAL CLARITY: Studies show yoga provides a boost in executive functioning and emotional resilience. Additional observational research on mindfulness and meditation sheds light on how classes may actually influence your brain structure. Studies looking at how the brain changes before and after meditation found that brain structures involved in awareness, attention and self-related thinking changed in structure and increased in volume. Research also found that the hippocampus, which is involved in learning and memory, developed more gray matter density.
X: REST + RECOVER: Yoga helps to cultivate the skill of conscious relaxation and help to discover where we are holding tension. Yoga can create conditions for a relaxation and recovery response to kick in. Yoga can also help us face what we are avoiding internally and provide an overall sense of awareness.
September 11, 2018
Top 5 Reasons to do an FMS screen
- Injury Prevention: As you may know, these two words are the root idea behind Yoga Athletex. Along with our programming, the FMS helps to identify movement dysfunctions before an injury is likely to occur.
- Body Awareness: This tool allows you to recognize the difference between pain and discomfort. If pain is identified during the screen, we have a DPT on staff to help analyze you further. FMS may identify the onset of injury, which allows you to nip it in the bud before becoming debilitating.
- Systematic Approach: Each scoring method can be administered by any certified coach. So, if you’ve had a prior screen elsewhere, our staff can review, evaluate and continue with your plan. FMS uses a simple checklist with clearly defined criteria, it’s easy for coaches administering the screen to arrive at a reliable score that can be repeated with other coaches, at any location.
- Ongoing: Because the FMS is a standardized screen, you can continue to get tested over time to assess your progress, or identify movement dysfunctions that may arise. We highly encourage our clients to get re-screened every 6 months, at minimum, assuming you are diligently working on your exercises. Re-screening can help you identify improvements you make.
- Corrective Exercise System: Not only can the FMS help you identify dysfunctional movement patterns, the intent is to correct them as well. So the FMS is really a comprehensive screening and corrective exercise system. We refer to this system as the FMS Training Cycle. Each FMSTC is extremely personalized to the individuals needs, with the sole purpose of achieving optimal performance without injury!
BOOK YOUR SCREEN HERE: https://clients.mindbodyonline.com/classic/ws?studioid=118632&stype=-9&sTG=5&sView=day&sLoc=0
September 6, 2018
We are so excited to invite a new professional on board at YAX. Meet Mac, our resident physical therapist and female specialist.
Mac Nwosu, PT, DPT, MBA, FAAOMPT, CSCS is a licensed sports and women’s health physical therapist who helps pregnant, postpartum, and active women stay fit, healthy, and mobile without medication, injections, and surgery.
He helps women get back into shape after having a baby, not because they cannot because they are not sure how to go about it or are not sure how to deal with complications after delivery. He helps women physically prepare for pregnancy, maintain physical fitness during pregnancy, and return to fitness after giving birth.
His interest in physical therapy started as an injured young athlete who spent countless hours in physical therapy to return to high school track and football. He graduated with a B.S. in Exercise Science from Texas Lutheran University and then earned a Doctorate of Physical Therapy (DPT) from the University of North Texas Health Science Center. He completed a post-professional manual therapy fellowship through the Institute of Athlete Regeneration. He is a Certified Pre- & Postnatal Coach from The Coaching & Training Women Academy has completed the American Physical Therapy Association’s (APTA) Section on Women’s Health Pelvic Floor and Obstetrics Series and has additionally attended Herman and Wallace coursework.
His clinical expertise includes management of acute and chronic sports/orthopedic conditions and pelvic floor dysfunction related to pregnancy and postpartum. He has a particular interest in the junction of orthopedics, sports, and women’s health including exercise during and postpartum, incontinence in athletes and the correlation between low back, hip pain and pelvic floor issues.
His philosophy integrates evidence-based manual therapy, exercise, and movement with a biopsychosocial approach to treat the whole patient.
Conditions treated include
¥ Sports Medicine
¥ Pain during pregnancy (including back, pelvic girdle, sacroiliac, sciatica, pubic symphysis, hip, knee/ankle, thoracic/neck/shoulder)
¥ Leaking during exercise
¥ Post-cesarean scar or abdominal/pelvic pain
¥ Diastasis Recti
¥ Stress incontinence, Urge incontinence, Overactive bladder
Services Include
¥ Dry Needling
¥ Kinesio Taping
¥ Instrument Assisted Soft Tissue Mobilization
¥ Functional Movement Assessment
¥ Sports Medicine
In his free time, Mac enjoys eating and cooking good food, exercising, exploring the city, and spending time with his wife and newborn daughter.
August 24, 2018
A WEEKEND OF R+R: FRIDAY, SEPTEMBER 15 – SUNDAY, SEPTEMBER 17
Now that the kids are back to school, we are bringing the spa to you! Book a massage (& cupping session) with our resident massage therapist, Veronica Welch + join us for a playshop focusing on breathwork and restoration with Kalynn Evans. Book both and save money! This whole weekend is reserved for you to re-set for the school year. You won’t want to miss out. Space is limited.
Bio: Veronica first began as a massage therapist in 2010. She has worked with chiropractors and physical therapists to treat chronic pain and athletic injuries. For the last 5 years, she has practiced cupping- a modality which increases mobility and circulation by pulling the fascia away from the body. She now works for The Houston Ayurveda Center helping clients to achieve balance. Her focus is deep tissue work in a gentle manner that honors the pace of the client and the tissue.
PROMO: RESTORE
for $10 off when you book both a massage and the playshop
BOOK HERE: https://clients.mindbodyonline.com/classic/ws?studioid=118632&stype=-105&sTG=7&sView=day&sLoc=0
August 24, 2018
Hey you eager learners you! We have had several requests for a mentorship program and are so excited to announce that we are now providing one! Please see below for more details and let us know when you (or someone you may know) are ready to get started. We are very happy to provide this in depth educational piece to increase your professional development.
Yoga Athletex Mentor Program
GROW: This 3 Month Mentorship Program is designed to help you fill the gaps in your teaching repertoire. Choose one of our seasoned owners to guide you through growth and exploration, with your specialty of choice. This is a chance for you to find your voice and acknowledge opportunities for growth.
INVEST: $1800 Upfront
Payment Plan: 3 installments of $600, due on the 1st of each month
WHAT WE EXPECT?
3 Month Commitment
3 (1x/mo) – 90 min. In Person Meetings (can be utilized as a meeting, fitness, or yoga training session)
9 (3x/mo) – 45 min. Phone Call Meetings (could also be in person based on mentor availability and for purposes of class feedback)
Weekly Follow Up Emails
Attend a minimum of 2 classes per week @ Yoga Athletex
Write a weekly report of your experience during class, including sequencing details, alignment cues, pace of class and teachers presence
Optional:
Assist or Observe mentor during 1 class per month
Attend Yoga 4 Athletes Intensive (cost not included)
WHAT YOU LEARN?
This program will allow you to break out of your comfort zone and really find your voice. During your mentorship, you will be encouraged to move away from self limiting beliefs and toward conquering obstacles that allow for growth. This immersion is for individuals who want to expand their knowledge base and contribute to the overall health of their students.
CHOOSE YOUR SPECIALTY.
Are you curious about Restorative Yoga? Want to increase your knowledge of functional movement? Choose a mentor that fits your needs and narrow down your specialty. The options are vast.
PATRICIA BOMAR, BS, NASM-CPT, ERYT500, FMS-C, YACEP
Areas of Expertise:
Sport Specific Training
Strength + Conditioning
Functional Movement
Vertical Training
Ashtanga Yoga
Yoga for Athletes
Large Groups
Youth
Sport Management
Kinesiology
KALYNN EVANS, BS, NASM-CPT, ERYT200, YIN + RESTORATIVE CERTIFIED
Areas of Expertise:
Restorative Yoga
Yin Yoga
Yoga for Athletes
Meditation
Breathwork
Return to Play
Functional Movement
Business Management (Mindbody, Accounting, Marketing, Sales)
Think we can do this together?
Book HERE: https://clients.mindbodyonline.com/classic/ws?studioid=118632&stype=-106&sTG=56&sView=day&sLoc=0
Contact info@yogaathletex.com for more information.
August 16, 2018
We think you can! By taking 50 classes in 50 days, you’ll not only CHANGE your body, you’ll CHANGE your life!
This may seem like the impossible to the pessimist but it is in fact an achievable goal. How many unsuccessful weight loss plans have you attempted? How many exercise fads have you tried? This 50 in 50 CHAlleNGE is designed to help you refine your yoga practice and dive deeper into your fitness regime. Through this personal, ongoing CHAlleNGE you will gain a better understanding of how your body moves and what serves it best. You will also be introduced to a whole knew world of your what you’re capable of!
The main intent of this CHAlleNGE is take a class (of your choice) every day for 50 days. We are open 7 days a week, you know?! 😉 Overtime, you will see not only the physical benefits but the positive mental shifts within your body and personality. We understand this CHAlleNGE requires a solid time commitment but it is a commitment to your health, well-being and attitude.
50 classes in 50 days may seem like overuse of the body but at our studio, it is not. We offer several classes that are considered “active rest”. For example, yoga for athletes or restorative yoga can be considered active rest.
What’s the purpose of this? How does it benefit ME, you ask? This commitment can offer many positive changes such as better sleep, an increase in mobility and strength, an increase in lean body mass, fat loss, mood lifts, increased drive and our favorite, a large boost in confidence!
When does this CHAlleNGE start? When you want it to! This is an ongoing CHAlleNGE with yourself. Utilizing your unlimited membership, you can come everyday for as long as possible. Think you can’t commit everyday? That’s OK. We know life changes on a whim and can alter your plans. That’s why you can take up to two classes each day (not 3+). If you normally attend 3 days a week, CHAlleNGE yourself to attend 5 days a week, with just 2 classes on 2 of those days. It IS a CHAlleNGE after all! You are seeking CHANGE, aren’t you? You can plan your classes however works best for you. Remember, for this CHAlleNGE to work, you have to make it work! Like I said, it is achievable! CHANGE your mindset, CHANGE your life! Enroll in the CHANGE Challenge!
CHAlleNGE Rules:
You may start the CHAlleNGE any day of the week throughout the year. It does not have to be at the beginning of a month. It just has to be when you are ready to commit to CHANGE.
Once your 50 consecutive days begin, you are able to take as many doubles (2 classes in a day) as you’d like, if you have to miss a day. Therefore, you could miss 2 days but would have to make them up with a double some other day in order to reach the goal of 50 classes.
We encourage you to find a “teammate” or “team” of members to help support your journey!
You will record your classes on challenge board, posted in the lobby. Unlimited memberships make the most financial sense, but you are welcome to utilize class packs as well.
You are welcome to complete the CHAlleNGE more than once in a lifetime, as many times as you’d like! You must sign up at the front desk to enroll in the CHAlleNGE.
Rewards for Completion:
500 reward points! AND a Free Tshirt OR Tank!
August 7, 2018
At Yoga Athletex, we follow a very important programming model: The Optimal Performance Training model, or OPT. Through our staff’s National Academy of Sports Medicine (NASM) certifications, we provide a safe, simple and science-based training program for youth, elite and professional athletes alike. We start with corrective programming to maximize quality and limit compensations. We do this through visual movement assessments in the gym, but more importantly by Functional Movement Screen (FMS) assessments. We believe your preseason priority should be booking an FMS screen, not determining a 1 rep max (RM).
According to NASM, at most levels of performance enhancement, sports specificity is more of a marketing message than a systematic approach. Furthermore, the areas of strength and conditioning and performance enhancement have been increasingly researched and improved over the past 25 years. Over the years, we have also learned a great deal about reducing the risk for injury.
We agree, two areas that remain insufficiently addressed in sports training and yoga, are the effective assessment of movement competency to maximize movement quality and the systematic implementation of periodization and coaching methods to maximize results. As you may have heard us mention, instead, we continue to see outdated, inappropriate or even risky practice methods and an overemphasis on “sport-specific” movements that lead to overuse injuries. The purpose of this blog is to announce, or reiterate, our focus on preseason programming and implementation for the high-school athlete.
Our first goal with our athletes is to gain a proper assessment of individual movement through our FMS screening protocol. By assessing the athlete, we are able to address compensations and maximize a stable training platform to prepare them for strength development, power movements and conditioning needs. Our intent is to properly prepare and progress the athlete as the grow within the Long Term Athletic Development, or LTAD, model. This way the athlete and coaches are better equipped to focus on specialization of movements as they move from freshman to senior year, and well into college.
After a FMS screen, we are able to maximize our programming and limit compensations as we progress through the OPT model. Training athletes in a group environment can be challenging, so this process allows us to get a head start in prepping the athletes for sport performance, on a more individual basis. We are better able to serve our athletes as a whole by starting off on the right foot. As in all areas of life, starting with clear intentions and assessments is key to long term success.
How do I sign up & purchase a FMS Screening?
Go to Services –> FMS Screening –> Purchase Screening & Follow Up (2 sessions): $160
https://clients.mindbodyonline.com/classic/home?studioid=118632
Email Patricia Bomar: patricia@yogaathletex.com or Kalynn Evans: kalynn@yogaathletex.com to set up your appointment!
In the words of Gray Cook (FMS Founder), “Move Well. Move Often”
REFERENCES:
Ambler-Wright, T. 2016. Assess & correct with Fusionetics: (R)evolution in movement testing and programming (lecture, NASM Optima Conference, The Scottsdale Resort at McCormick Ranch, Scottsdale, AZ. Oct 2016).
Aune, K.T., & Powers, J.M. 2016. Injuries in an extreme conditioning program. Sports Health. ePub. pii: 1941738116674895.
Ehlers, G.G., Ball, T.E., & Liston, L. 2002. Creatine kinase levels are elevated during 2-a-day practices in collegiate football players. Journal of Athletic Training, 37 (2), 151–56.
Hamer, R. 1997. When exercise goes awry: Exertional rhabdomyolysis. Southern Medical Journal, 90 (5), 548–51.
Huang, P., et al. 2016. Return-to-play recommendations after cervical, thoracic, and lumbar spine injuries: A comprehensive review. Sports Health, 8 (1), 19–25.
Kucera, K.L., et al. 2005. Injury history as a risk factor for incident injury in youth soccer. British Journal of Sports Medicine, 39 (7), 462–66.
Lin, H., Chie, W. & Lien, H. 2006. Epidemiological analysis of factors influencing an episode of exertional rhabdomyolysis in high school students. The American Journal of Sports Medicine, 34 (3), 481–86.
NASM (National Academy of Sports Medicine). 2012. NASM Youth Exercise Specialist Manual. Leawood, KS: Assessment Technologies Institute.
NASM. 2014. NASM Essentials of Sports Performance Training (1st ed. rev.). Burlington, MA: Jones & Bartlett Learning.
NASM. 2016. NASM Essentials of Personal Fitness Training (5th ed., pp. 283–85). Burlington, MA: Jones & Bartlett Learning.
Nelson, A., & Padua, D. 2016. Fusionetics: Performance healthcare from lab to court (lecture, NASM Optima Conference, The Scottsdale Resort at McCormick Ranch, AZ. Oct 2016).
Rawson, E.S., Clarkson, P.M., & Tarnopolsky, M.A. 2017. Perspectives on exertional rhabdomyolysis. Sports Medicine, 47 (1, Suppl.), 33–49.
Smoot, M. K., et al. 2013. A cluster of exertional rhabdomyolysis affecting a Division I football team. Clinical Journal of Sport Medicine, 23 (5), 365–72.
July 27, 2018
A little over a year ago, Mackenzie Dyer convinced me to come with her to one of my very first YAX classes. I remember having my butt kicked by what can only be described as a fun, intense workout, but I remember leaving feeling so excited at how much fun I’d had doing it! I came back to try some yoga with them for pretty much the first time ever, and I was hooked!
After those initial ones, I spent the entire summer going to as many classes as I could, and slowly the girl who was once nervous and insecure about working out turned into someone that felt confident and strong.
Now, 100 classes later, I’ve found a second home and some of the best friends you could hope for at Yoga Athletex. I could not be more grateful for Patricia Bomar, Kalynn Evans and the rest of the team at YAX for pushing me to be the best athlete (and the best person) I can be. Thank you for providing me with a safe space that has allowed me to grow, to fall down, to mess up, to fail, to escape my troubles, to push myself, to succeed, to laugh, to connect, and to love my body (as well as the art of using it) in ways that have made me feel stronger than ever. I love y’all for everything you and your amazing studio have brought into my life.
Here’s to the next 100!! <3
July 22, 2018
We’d like to introduce you to our friend, Emily. Emily is available for privates and offers and advanced level of knowledge around yoga, reiki and life coaching! Book privates with her every Thursday!
Meet Emily:
My journey with yoga began to blossom in 2006. I was guided to yoga by a hope to deepen my spiritual journey, find peace and happiness and connect the energies of mind, body and spirit; initially, I fell in love with the practice of yoga. As I have continued to grow and vary my practice, so has my understanding of yoga and how it integrates into whole-living.
In 2012 I received my 200 hour RYT from Sara Turk, focusing on Ashtanga-Vinyasa (flow) style yoga, as well as anatomy, physiology and the energetics of yoga. I continued my teacher-training journey with Sara and completed my 500 hour advanced training in 2015. Believing in the link between subtle energy and whole well-being, I received my Reiki Master Practitioner training under the guidance of Jennifer Carmack in 2015.
In 2017 I completed a life and career coaches training program and received my certification through Coach-University. As a coach, I partner with you to bring out your authentic truth, and walk the journey with you, removing road-blocks and realizing your deepest purpose and vision.
I am the momma of a beautiful 5 year old who is my all time greatest teacher. Not a day goes by that I do not learn something about who I am from her sweet soul.
My greatest hope is to empower my clients to embrace their individual strengths and realize their unique visions, thus living the life they deserve.
July 19, 2018
We have really enjoyed seeing Lauren grow as an athlete over the past several years. We are so proud of her for committing to further her athletic and academic career with UMHB! Below is a interview with Lauren on her experience at YAX…
YAX: Can you tell me a little about yourself (i.e., name, age, school, sport, etc.)?
Lauren: My name is Lauren and I am 18 years old. I will be attending the University of Mary Hardin-Baylor as a freshman this fall to study business and play volleyball.
YAX: Why do you choose to train and practice at Yoga Athletex?
Lauren: I choose to train at Yoga Athletex because they do things differently here. They not only care about making sure I’m getting stronger and faster to become a better athlete, but they also care about recovery, so I am able to perform my best on the court.
YAX: What has been your greatest achievement at Yoga Athletex?
Lauren: My greatest achievement has been increasing my vertical 3 inches in the past few months!
YAX: Tell me about a limitation you’ve struggled with but have overcome through training at Yoga Athletex?
Lauren: I’ve struggled with hip and shoulder flexibility, but by taking yoga and mobility classes I’ve become more flexible which will help me prevent injuries.
YAX: What is your favorite thing about Yoga Athletex?
Lauren: My favorite thing about Yoga Athletex is the community The trainers push me to do my best in the most encouraging way! I’ve also become friends with several other people in classes I take and we push each other to do our best, especially in tough workouts.
YAX: Why is Yoga Athletex programming different than other training programs?
Lauren: Yoga Athletex is different because they don’t just focus on becoming a better athlete through strength and speed, but they put an emphasis on flexibility and recovery for injury prevention. Being a good athlete doesn’t just mean being strong, but it also means being smart and taking care of your body so you can perform your best when it’s game time. Yoga Athletex helps me strengthen and take care of my body so I can be my best on the court.
YAX: What are you goals as an athlete?
Lauren: I just met my goal to play collegiate volleyball, so my next goal is to become a better athlete, physically and mentally, to help my team at UMHB win a NCAA DIII national championship!
YAX: What are your greatest strengths as an athlete?
Lauren: My greatest strength as an athlete is that I’m mentally tough and can push myself in high stress situations.
YAX: What are your weaknesses as an athlete?
Lauren: My weakness as an athlete is my physical strength. I did not take working out and training outside of volleyball seriously until about a year and a half ago. I have so much potential left and have seen my upper body strength and vertical increase while being at Yoga Athletex.
YAX: How did you hear about Yoga Athletex?
Lauren: I’ve played club volleyball at Skyline since 6th grade and had been put through team conditioning using other programs. Yoga Athletex came to Skyline 3 years ago and that is when I heard about them. When I decided to take strength and conditioning seriously I realized I really liked their training, so I became a member.
