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A Day in the Life of the YAMAS

Uncategorized Mar 03, 2021

The first part of the Pandemic was a blur of sweatpants and Netflix. And then out of nowhere I woke the f up. I started setting these crazy ass goals. I wanted to level up in all the things . Nutrition, Education, Parenting, Finances ... like ALL the things.

So naturally, I started working to finish my teacher training (Remember? Big, hairy, audacious goals lol). This meant I got to relearn everything I've ever learned all over again. And to be honest, I'm still learning.

But the beginning for me is always the first limb of the 8-limb path - relearning the Yamas and then the Niyamas (the second limb). Together, they form the 10 ethical guidelines to live a more peaceful, meaningful existence. Kind of like the 10 commandments of yoga.

In Deborah Adele's book, The Yamas and Niyamas she writes: "If we have begun to live the first five jewels well, we may notice that our time is freeing up and there is more breathing space in our lives. The days begin to feel a little lighter and...

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There's No One Way to Do Anything!

Uncategorized Feb 24, 2021

This week on the blog: I want to change the dialog surrounding recovery. I want us as fitness professionals and specialists to make space for one another, and to stop lying about the fact that we have the one and only answer to what serves the athlete population.

What works for one, may not work for another. And let's be real, real - we're all making this sh$% up as we go anyway! I do not possess the only answer. YOU do not possess the only answer.

There is no one way to do anything.

What happens when we move away from having to be right and instead move towards wanting to be useful? Can we become more inclusive of ideas and less mean-spirited about one another?

To listen to my full Ted Talk on being more inclusive and what it means to adapt the usefulness metric, press play and join the conversation.

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You Have a Strength Coach. Why Don't You Have a Yoga Coach?

Uncategorized Feb 17, 2021
hmmmmmm? It only sound absurd, because it hasn't happened yet. But really, why isn't there a recovery specialist on staff with your program? And maybe there is and I just don't know it. But I'm going to throw something wild out there and say that yoga deserves a seat at the table. 
I met with the head of Athletico a few times to talk about his journey and the role of recovery and preventive medicine for athletes. Something that struck me, was his beginning. So small - meager even. But he had a vision to provide PT to schools and pro teams across the country. And now he has hundreds of locations and works with damn near everybody. 
Why can't yoga do the same? Watch this week's blog and help me figure out how.
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When Yoga Moves Beyond Just Stretching

Uncategorized Feb 10, 2021

It's time to level up your game! Yes, you. If you're already floating on a mountain top with Guru status, then consider yourself excused from this week's blog. Today is all about taking our practice to the next level and moving beyond stretching.

These 6 practices brought the poses to life for me. I can't recommend this info enough. Especially if you're newer to the practice. So let's talk about. 

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No One Said You Had to be a Yogi

Uncategorized Feb 03, 2021

The more I learned about yoga, the more conflicted I was. I struggled to reconcile my own lifestyle with the many tenants of yoga and wondered if I could ever measure up. Did I have to be a vegan? Was this a religion? Did it matter if I was Hindu or not? I started to question whether or not this practice was for me. It wasn't until I read B.K.S Iyengar's book, Light on Life, that I had a revelation about what it means to practice yoga. 

I learned that:

1. There are levels to this

2. Understanding the foundation and the history of yoga is key

3. It's ok to have imposter syndrome

4. And that yoga is for everyone! 

If you struggle with the same hesitation, I invite you to take a listen to this week's blog. And if you're not quite sure about taking those first steps, you can always join us on our 7 Day Yoga Challenge. We'd love to have you! 

Until next time,



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The Truth About Recovery

Uncategorized Jan 27, 2021


Today, it's time to tell the truth about recovery. I've seen so many misconceptions about what it takes to make lasting change. The reality is, this shit is hard. So let's talk about it.


  1. It should happen more than once a week: No one says it has to take an hour, but you need to attribute more than one session a week to have any true lasting benefit. The beautiful thing about recovery is that you can spread shorter sessions out over time. 15-20 mins a day is perfect. 

  2. It needs to be consistent: A yoga class every once in a while won’t cut it. How can you truly benefit from something you don’t commit to? Simple answer - you don’t. Make it something that happens year-round whether you're in-season or off. And please don't wait until you're injured to start prioritizing recovery! 

  3. It should feel like a recovery: If you can’t repeat the sequence without fatigue then it’s too strenuous. The...
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The War on Chatarunga

Uncategorized Jan 20, 2021

“Exhale, chatarunga,” might just be the most scrutinized cue in yoga. The transition from high to mid plank, on the way to updog and downdog, is widely considered by some to be unnecessary, dangerous and over-used. But what if they’re wrong?

Let’s talk about it.

Is chatarunga really that bad? Is it dangerous? Should we still use it as a transition? And does it have a place with athletes? 

In this week’s blog we break it down and look at:

  1. What makes it dangerous
  2. Is it wrong to use it with athletes
  3. Why most people don’t teach it
  4. And the four actions that will keep your shoulders safe while moving through chatarunga

Learn how to practice the transition safely and to discern when it’s useful and when it’s not. Thanks so much for reading. Check out our options to practice and join us on the mat soon!


Recover better:

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The 4 Mental Barriers That Hold You Back From True Recovery

Uncategorized Jan 13, 2021

Click to watch: FREE 7 Day Yoga Challenge

Somehow we all know that recovery is crucial, and yet we still struggle to get it done. We tell ourselves that we’ll do it next time or that other things are more pressing. And so it rarely makes an appearance in our lives. But why?

Because most of us are set up to fail. We do the bare minimum and expect greatness. Without looking at the mental barriers holding us back we do ourselves a serious disservice. Today, we talk about the 4 most common barriers I hear about on a day-to-day basis when it comes to recovery (and more specifically, when it comes to practicing yoga). 

  1. “I’m not good at yoga.” How many times have I heard this one? Of course you suck. You’ve never done it before (insert face palm). Gaining a proficiency in anything takes consistency. Let go of this idea that you’re going to pop into a handstand and wrap your leg around your head. If you can let go of the ego and be a beginner...
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The Biggest Mistake I Made (working with athletes)

Uncategorized Jan 07, 2021

On paper I was a lock. Former pro athlete, full time yoga teacher. How hard could it be? 

“Hey guys, I’m Annette. I used to play soccer and now I teach yoga. I’m just going to take you through an hour of stretching and breathing and then you’ll be on your way. Let’s start in Child’s pose.”  

I then watched these long, athletic, collegiate female bodies struggle onto the floor. Ankles wrapped in tape, and discomfort readily on display. A hand went up. “I tore my ACL twice and had reconstructive surgery on the other knee.” Um ok. “And my ankle won’t bend like that,” another said. “OK. Ok. Change of plans. Everyone just lay down,” I said. And on it went. 

Every scripted posture and flow went up in smoke. The class was awful because I made the one fatal mistake that took me years to truly figure out. Teaching athletes is NOT the same as teaching in a studio. I repeat. These are...

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