, ,

Be Free 30

Welcome to 2017! We are so excited about our new 30 day whole health program created by your very own YS teachers. Check out the info below for all of the details, what you will gain, what you will learn and how you will FEEL!



Be Fit


What Are People Saying?

“A few years ago, Renee worked with me on mindfulness and meditation. Before her coaching, I couldn’t go more than a minute without assuming my meditation timer had broken. She helped me figure out ways to just sit and BE. I can’t recommend Renee enough.” – Christopher

“Angela has the gift of drawing out of you what you need to be better. A better person, a better, more understood version of yourself! From that place, all of a sudden everything is possible.” – Sarah

Meet The Be Free Creators


Renee – Chief Zen Master

Renee first discovered Yoga in 2004 at Verizon where she worked in Marketing. She found YogaSport where she started the 40 Days to a Personal revolution in January of 2007. Renee was attracted to the YogaSport due to the athletic nature of the Baptiste practice. She has studied and taught the mental practices of concentration and meditation to YogaSport and within the Dallas community since 2012. She did the 200 Yoga Teacher training in spring of 2015. She is passionate about helping and inspiring others. She currently works as Director of Loyalty Marketing at La Quinta Inns and Suites.

Random Fun Fact: Renee hiked the Inca Trail in Peru.





Angela – Life Coach Extraordinaire

Angela started her career in marketing and advertising. After getting laid off at her job, she became a full time personal trainer and group fitness instructor. She eventually made her way to yoga, opened up YS in 2004, and is still here today on 4140 Lemmon Ave! In the past year, she has grown her life coaching interests by making her signature life coaching program, Spark, a 5 week online program.  She just launched her Spark podcast too! Check it all out.

Random Fun Fact: My childhood nickname is Nikki.

Reset. Restart. Reboot. Fall Detox by Morgan

Written by Morgan Martindale

Hello Yogis,


It’s that time of year again, fall detox time.  Summer is such a care-free time where we eat lots of BBQ, drink margaritas and travel a lot.  The heavy foods we eat accumulate in our body and start to weigh us down both physically and mentally.

Many people often ask me, Why do I cleanse?  Here are my reasons.

  • Three words. Reset. Restart. Reboot.
  • I loooooooooove slowing down, to become aware of where I am in my day, my life, me relationship with myself, with food and with others.
  • I like starting over in all ways possible to better myself and what I want in my body and life.
  • I enjoy the discipline, to know that ‘I can do it’ & ‘I am worth it’.
  • We have one body, our temple to worship and praise. What we put inside should help us feel good on the inside and out.
  • We should nourish our body, mind to the the happiest and healthiest version of who you are, so it’s important to treat it right!

So you might be wondering, Do I need to cleanse? If you answer yes to any of these, then I highly recommend it!


  • Do you feel bloated, congested, restless?
  • Have you gained unwanted pounds even though you might not be eating more food?
  • Are you tired and low in energy?
  • Do you feel cloudy or out of sorts?
  • Do you want to clear the cobwebs & dust from around your brain & body?

What are the benefits?

  • Eliminate stored wastes and for some this is weight loss
  • Improved vitality, energy levels, better sleep, glowing skin & bright eyes
  • Enhanced mental clarity
  • Improved circulation
  • Curbed cravings
  • Boosted immune system

Here’s the bottom line, it will help you turn your relationship with food, yourself & others into a healthier one. Remember, it’s only 10 days and you can do anything for 10 days. I invite you to join me in this challenge to take care of YOU!  I love doing it every fall with The YSC because we support each other through the process. Purchase the cleanse here for in studio pickup or purchase here to have it shipped to your door.

Are “Superfoods” Really All That Super?

For Web-Facebook-Email-Likover-5000Written by YS Member, Jenn Likover. Jenn is a Registered Dietitian with a Masters in Clinical Nutrition. Visit her blog, The Petite Piglet, professional website and Facebook page.

The term “superfood” is ubiquitous; you are bombarded with this word in every health magazine and website you open. What does this term really mean? Are these foods labeled as “superfoods” really all that super?

Many simply define “superfoods” as healthy foods that pack a lot of nutrients, but in reality whether a food is a “superfood” or not really depends on you and your unique health and fitness goals. One “superfood” does not fit all! If you do a quick Google search, foods such as chia seeds, flaxseeds, almonds, etc. will populate as examples of top “superfoods.” It is true that these foods have some proven health benefits and lots of great nutrients, but they also pack lots and lots of calories. There are 50 calories in just one tablespoon of chia seeds or flaxseeds and 100 calories in just 12 almonds! We often hear the term “superfood” and think, “Yes, I can eat as much of these foods as I want because they are so good for me!” However, as I always remind my clients; calories are king! No matter how “nutritious” a food is, if it tips you over your calorie budget, you will gain weight, and if you gain weight it will without a doubt compromise your health and fitness goals.

OK, so I think you understand my view on how “superfoods” are typically regarded and used (or abused). Now I want to offer a new way to think about “superfoods.” Think of these foods as “alternate foods.” Instead of just adding these foods to everything and eating them with wild abandon, think about what “bad” foods you can replace in your diet with these better foods. For example, snacking on almonds instead of Cheez-Its, good idea! Adding flaxseed to your oatmeal instead of sugar, great idea! “Superfoods” can definitely be super when they are replacing other high calorie, non-nutritionally dense “junk” foods.

Now to the good stuff: what is my favorite, and in my professional opinion, best “superfood?” A food that has been scientifically proven to help men and women lose weight and maintain a healthy weight? Greek yogurt! I absolutely love Greek yogurt because it is an excellent and delicious “alternate” and healthy food. If a recipe calls for mayonnaise, use Greek yogurt instead! I use it in my crab cakes, tuna salad and chicken salad in place of mayonnaise. If a veggie dip says to mix with sour cream, use Greek yogurt as a substitute! Want something sweet? Ditch the ice cream and choose frozen Greek yogurt mixed with your favorite fruit. The sky is the limit to how you can use Greek yogurt to makeover your favorite recipes to decrease calories and make your meals healthier!

Besides being a low calorie substitute, Greek yogurt has many health benefits, here are just a few:

  • Greek yogurt can have twice as much protein as normal yogurt, this extra protein promotes satiety, keeps you feeling fuller for longer. (Always compare nutrition labels when choosing Greek yogurt and pick the one with the most protein)
  • Many Greek yogurts contain probiotics, which help keep your digestive system healthy, decrease GI distress and eliminate bloat
  • Greek yogurt is an excellent source of calcium and vitamin D
  • Greek yogurt is lower in carbohydrates than regular yogurt and thus lower in lactose, so even individuals with a lactose intolerance can enjoy Greek yogurt


Try Jenn’s superfood recipe – Frozen Banana Bites!

24 Day Wellness Challenge

  • Cleanse, heal and transform your body inside and outAdvocare-24-day-challenge-
  • Available for in-studio pick up or mailed to your door

Get a clean, toxin-free start to the season. Join the YS Community in a 24-Day AdvoCare challenge that will jump start your journey to a healthy (or healthier) lifestyle. Shed the yucky toxins your body has accumulated during the winter. Gain energy, enhance wellness and drop excess weight. We’ll help you along the way with recipes, support and encouragement! The challenge consists of two phases – the Cleanse Phase and Max Phase. Bundles include all products listed below, which are to be supplemented with a pure and healthful diet.

Days 1-10: Cleanse Phase
With Herbal Cleanse, you cleanse your body of toxins and prepare your body for optimal nutrient absorption. A combination of probiotics, fiber drinks and herbal cleanse tablets. OmegaPlex is a highly pure blend of essential omega-3 fatty acids and Spark Energy Drink is your source of energy with 21 vitamins, minerals and nutrients. With just 45 calories in each serving, it is a sugar-free choice for long-lasting energy and mental focus.

Days 11-24: Max Phase
Metabolic Nutrition Systems (MNS
) are vitamins for increased energy and/or appetite control that contain ingredients to help fight cravings, boost energy and combat sluggishness. Build muscle and lose fat with a Meal Replacement Shake which provides complete nutrition with a combo of vitamins, minerals and other nutrients. Keep enjoying Spark!

TO PURCHASE: This cleanse can be started on your own schedule and is $190 for the bundle. Your challenge can be purchased online and either picked up in the studio or mailed to you. For in studio pickup, purchase on the YS website here and be sure to select pickup in the studio for the mailing option.  For mailing to your door, purchase on the AdvoCare website here.

“For me, the 24-Day Challenge was a surprise. I was surprised by my ability to commit to it and persevere through it, but most of all I was surprised by the results. By the end of the Challenge, I managed to kick a morning coffee (with cream and sugar) habit and lost a near-constant craving for sweets and pastries. I slept better and was able to practice yoga with more grace. Those days have made a lasting difference in my health.”Samantha Mabry, YS Instructor

Eat Your Fruits and Veggies! by Morgan

Our teachers in training share their insights with the YogaSport community.

by Morgan Martindale

Each week, I look forward to my Friday nights with my husband Hari.  Sure, it is the start to the weekend for most.  Some may think the way we spend our evening is lame and ask, “You do what on your Friday nights?!”  We go grocery shopping for the week!  Food is an absolute passion of mine, as is my new way of clean and mindful eating.  I love finding and creating meals, even down to selecting each and every ingredient.

If there is one trend with food for 2012, it is celebrities committing to vegan or plant-based diets.  These are by far on trend that will not send someone into cardiac arrest  for eating slabs of bacon and hamburgers for every meal!  The average American diet contains meat and dairy products, often resulting in too much protein.  The trouble with too much protein is that it can lead to a number of serious health problems, including kidney disease, cancer, osteoporosis, and kidney stones.  We build muscle and other body proteins from amino acids.  To get the best benefit from the protein you consume, it is important to eat enough calories to meet your energy needs.

The simplest dishes are often the most satisfying.  Food does not have to be complicated or take hours to prepare.  The less that has to be done to the food, the higher the return will be. Great gains can be accomplished in both physical and mental health by simply eating natural, whole foods.  A whole foods diet uses more parts of the plant than processed, refined foods.  As a result, it is more nutritious and more fibrous, which is good for digestion and feeling full with fewer calories.  Here are a few tips that I follow from various sources:

  • Eat throughout the day.  By eating several small meals each day you will never be too full or get too hungry. Frequent eating helps maintain energy levels and it is a good way to spread nutrients throughout the day, improving their absorption rate.  Listen to your body.  It will give you signals if you pay attention to it.
  •  Eat a big green salad every day.  A leafy green salad is packed with chlorophyll.  It is one of the healthiest foods, if dressed properly, and it will boost overall health.  Chlorophyll cleanses and oxygenates the blood.  Having more oxygen available in the blood translates to better endurance and overall reduction in fatigue.
  •  Eat as much fruit as you want.  Eating lots of fresh fruit is filling and satisfying.  I switch up my breakfast with either fresh fruits, fresh juice or a nutritious smoothie.  A smoothie is nourishment in the form of liquid which will help take the strain off your digestive system and provide greater energy.

My yoga practice began to more or less enhance my other physical activities.   I did not expect a change in what I thought was already healthy eating habits.  We hear over and over that “food is fuel” and “you are what you eat”.  These are true statements, however, there is more to it than that.  As a yogi and teacher in training we learn the Yoga Sutras.  The first yama, Asimsa means the entire abstinence from causing pain or harm to any living creature, either by thoughts, words or deeds.  It is the development of a mental attitude in which hatred is replaced by love.  Asimsa resonates with my food choices allowing for greater spiritual, mental, emotional, and physical strength.  Non-violence is unconditional love, it is true compassion.  Teacher training has opened my eyes this summer to listening to my body and heart.  I modify in poses, removing my ego, and shed a tear or several when I feel the release in our practice or off my mat.

Do I still love chocolate cake?  Yes, I love sweet treats!   We tend to crave junk foods during stressful times.  This was not an overnight shift, it is still a work in progress, just like my yoga practice.  I am a work in progress.  My practice is ever evolving.  My heart opens and releases  unwanted thought’s and habits.   We have to be accountable for our own health and happiness.