Is setting New Year's resolutions actually worth it, or are we setting ourselves up for inevitable failure? In this episode, I dig into the research on New Year's goal-setting and share what actually works (and what doesn't). Spoiler: resolutions DO work—they're 10x more effective than having no resolution at all—but only if you set them up right. I break down the science behind why most resolutions fail by February, the psychological mechanisms that make fresh starts powerful, and the specific strategies research shows will help you actually achieve your goals. Whether you're planning to grow your yoga business or setting personal development for 2026, this episode will help you set goals that stick.

Ready to set goals that actually stick? Grab your notebook and start reframing your 2026 intentions using the strategies from this episode. And if you found this helpful, share it with a yoga teacher friend who needs to hear this too.

Episode Links:

Check out our top resources for building your yoga business: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

James Clear (2018). Atomic habits: An easy & proven way to build good habits & break bad ones.* https://amzn.to/3YpUcna

Bryan, C. J., Walton, G. M., Rogers, T., & Dweck, C. S. (2011). Motivating voter turnout by invoking the self. Proceedings of the National Academy of Sciences, 108(31), 12653-12656. https://doi.org/10.1073/pnas.1103343108

Dai, H., Milkman, K. L., & Riis, J. (2014). The fresh start effect: Temporal landmarks motivate aspirational behavior. Management Science, 60(10), 2563-2582. https://doi.org/10.1287/mnsc.2014.1901

Dodson, W. W. (n.d.). How ADHD shapes your perceptions, emotions & motivation [Presentation]. https://adhd.dk/wp-content/uploads/sites/2/2022/05/Dodson-How-ADHD-Shapes-Your-Perceptions-Emotions-.pdf

Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69-119. https://doi.org/10.1016/S0065-2601(06)38002-1

Marcus, J. (n.d.). The misogi challenge: Taking risks and crushing your comfort zone. Depth Not Width. Retrieved January 5, 2026, from https://www.depthnotwidth.com/the-misogi-challenge-taking-risks-and-crushing-your-comfort-zone/

Misogi. (n.d.). About misogi. Retrieved January 5, 2026, from https://www.misogi.jp/en/about/

Morin, A. (2024, December 29). Why New Year's resolutions set you up to fail. Psychology Today. https://www.psychologytoday.com/us/blog/what-mentally-strong-people-dont-do/202412/why-new-years-resolutions-set-you-up-to-fail

Norcross, J. C., Mrykalo, M. S., & Blagys, M. D. (2002). Auld lang syne: Success predictors, change processes, and self-reported outcomes of New Year's resolvers and nonresolvers. Journal of Clinical Psychology, 58(4), 397-405. https://doi.org/10.1002/jclp.1151

Oscarsson, M., Carlbring, P., Andersson, G., & Rozental, A. (2020). A large-scale experiment on New Year's resolutions: Approach-oriented goals are more successful than avoidance-oriented goals. PLOS ONE, 15(12), e0234097. https://doi.org/10.1371/journal.pone.0234097

Polivy, J., & Herman, C. P. (2002). If at first you don't succeed: False hopes of self-change. American Psychologist, 57(9), 677-689. https://doi.org/10.1037/0003-066X.57.9.677

Sheeran, P., Liström, S., & Gollwitzer, P. M. (2024). The when and how of planning: Meta-analysis of the scope and components of implementation intentions in 642 tests. British Journal of Social Psychology. https://doi.org/10.1111/bjso.12744

Thorndike, A. N., Sonnenberg, L., Riis, J., Barraclough, S., & Levy, D. E. (2012). A 2-phase labeling and choice architecture intervention to improve healthy food and beverage choices. American Journal of Public Health, 102(3), 527-533. https://doi.org/10.2105/AJPH.2011.300391

Williamson, O., Swann, C., Bennett, K. J. M., Bird, M. D., Goddard, S. G., Schweickle, M. J., & Jackman, P. C. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050-1078. https://doi.org/10.1080/1750984X.2022.2116723

*Affilite link: If you buy after clicking this link it won't cost you any more, but you'll help support the show. Thank you 🫶

In this episode, we dive deep into the world of yoga sequencing with expert Charlotte Muller, who shares her journey from discovering yoga as a grieving tool to becoming a master at crafting creative sequences using her method called foreshadowing.

You'll learn about:

• The importance of creative sequencing,
• Incorporating foreshadowing into your system,
• And how these techniques can transform your teaching and student engagement.

Charlotte also discusses the role of balance in class planning, the impact of personalized teaching, and how she grows a highly engaged clientele base in-person and online.

Whether you're a seasoned instructor or a new teacher, this episode is packed with insights for how you teach creative yoga classes and how you operate your business as a yoga teacher.

Meet Charlotte Muller:

After the unexpected loss of her mom and the diagnosis of Familial Hypercholesterolemia (FH) at age 17, Charlotte dove into wellness as an attempt to care for her heart, physically and emotionally. Breathe Strength was born from her united love for yoga and fitness. Charlotte's been teaching since 2012. Her certifications include ERYT-500, YACEP, RYS, Yoga Teacher Trainer, Group Fitness Instructor, Personal Trainer, Blissflow Yoga, Trauma Informed Yoga, and AHA Heartsaver CPR Instructor. She also taught yoga theory + practice at Hofstra University as an adjunct professor. Charlotte is well known for her creative style sequencing, specifically using the element of foreshadowing, and runs a yoga teacher membership called the Sequencing Hub. She is passionate about helping other yoga teachers save time, teach creative classes, and continue their education, and loves creating community for yoga teachers + students alike.

Episode Links:

Check out our top resources for building your yoga business: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Watch on YouTube: https://youtu.be/B9WU3v14atU

Follow Charlotte on Instagram: https://www.instagram.com/breathe_strength

Visit Charlotte's Website: https://bio.site/breathe_strength

Try Manychat: https://manychat.com/

Discover the inspiring story behind OfferingTree as founder Eddie Arpin shares how a background in engineering led to empowering yoga teachers and wellness professionals with user-friendly business tools. This episode dives into the real challenges yoga teachers face like managing bookings, payments, and marketing and how the right technology can simplify their journey. We discuss the evolution of booking platforms, the importance of focus and persistence in business, and the emerging role of AI in the wellness industry. If you're a yoga teacher, studio owner, or wellness entrepreneur, you'll find practical advice and relatable stories to help you thrive.

In this episode, you'll learn:

• How Offeringtree started to solve the unique needs of yoga teachers and studios
• Key features to look for in a booking platform to suit your needs
• How to balance technology adoption, including AI, with maintaining authentic human connections in your yoga business
• Real-world insights on using AI as a supportive tool (not a replacement) for marketing and content creation
• Why focus and persistence are essential for long-term success in the wellness industry

Ready to streamline your yoga business and stay ahead in the digital age? Listen now and get inspired to take your next step!

Meet Eddie Arpin:

Eddie Arpin is the CEO of OfferingTree. Eddie has an undergraduate and graduate degree in Mechanical Engineering from the University of Minnesota. When he wasn't studying physics and math in college, he was staying physically and mindfully active. He met Alex Haley (another co-founder of OfferingTree) in college while attending a student-led meditation group. After working in transportation research for a few years, he shifted his focus to helping people make a sustainable living out of their passion for health and wellness, and fostering the transformation it can make to their communities. Alex and Eddie started OfferingTree along with co-founders Arvind Menon and Alec Gorgestani to provide greater access to wellness by empowering a diverse group of professionals and businesses to better serve their communities.

Links:

Try OfferingTree on a free trial then get 50% off your first three months or 15% off your first annual subscription by visiting* https://allmatstaken.com/tree

Check out our top resources for building your yoga business: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Watch episode on YouTube: https://youtu.be/gh7VOxoLXD8

Learn more about Offeringtree on their website (plus get a free trial & exclusive discounts via this link): https://www.offeringtree.com/referral-discount/?utm_campaign=partner&utm_medium=ambassador&utm_source=allmatstaken&_by=adrianne14

Follow Offeringtree on Instagram: https://www.instagram.com/offeringtree

Connect with Eddie on LinkedIn: https://www.linkedin.com/in/eddiearpin/

*I receive a small affiliate commission if you buy using these links. It doesn't cost you anything extra but helps support the show. Thank you 🙏

In this episode, Colynn Cespedes from Frikshuhn Yoga joins me to dive deep into the art and strategy of creating a free offer that truly grows your business. You'll learn why lead magnets are essential in today's saturated market, how to craft offers that attract your ideal clients, and how building and nurturing a community should be done with an email list.

We share real-world examples, actionable steps for niching down, and expert insights on using market research to make your offers irresistible.

Plus, get a sneak peek into our upcoming free challenge The 3-Day Build Your Freebie Challenge (November 26-28 2025), where you'll get hands-on support to create, launch, and market your own free resource.

Whether you're a new yoga teacher, or you've been teaching for awhile but are ready to stand out, this episode is packed with inspiration and practical advice to help you take action and see real results!

🎯 Join the FREE 3-Day Build Your Free Offer Challenge

November 26, 27, & 28 | Live on Zoom

Create a lead magnet that expands your reach and builds trust

→ Register free: https://my.frikshuhn.com/courses/3-day-build-your-free-offer-challenge?affiliate=Zm0i7W

Resources mentioned:

Book mentioned by Adrianne; Ready, Fire, Aim: Zero to $100 Million in No Time Flat by Michael Masterson:* https://amzn.to/4oLcr1J

This week we dive deep into the art and science of pedagogy in yoga teaching with Sage Rountree. Sage shares her rich experience in transitioning from an academic teaching background to yoga instruction and the lessons learned along the way.

We discuss:

• The importance of repetition, clear queuing, and balancing structure with flexibility in class planning.
• Frameworks such as the 6-4-2 method and the SERVE method to help teachers design balanced and effective classes.
• The integration of exercise physiology principles and the role of varied yet intentional practice to enhance both teaching and learning experiences.
• And so much more!

Whether you're a new or seasoned yoga teacher, you'll find valuable insights and practical tips to elevate your teaching practice.

Meet Sage Rountree:

Sage Rountree (sagerountree.com), PhD, E-RYT 500, is an internationally recognized authority in yoga for athletes and master yoga teacher trainer. She is author of thirteen books including The Athlete's Guide to Recovery, Everyday Yoga, Teaching Yoga Beyond the Poses, The Professional Yoga Teacher's Handbook, and The Art of Yoga Sequencing. And she contributes to Yoga Journal and Runner's World, where she sat on the advisory board for 10 years. Sage hosts the Yoga Teacher Confidential podcast. Sage's work helps yoga teachers reach the top of their game teaching yoga to athletes and to everyone. Sage speaks, teaches workshops, and leads trainings internationally and online at comfortzoneyoga.com, a virtual studio where she offers a mentorship membership and a 300-hour yoga teacher training. She lives in central North Carolina, where she co-owns the Carrboro Yoga Company and Hillsborough Spa and Day Retreat.

All Mats Taken Links:

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

Watch interview on YouTube: https://youtu.be/KEehWZvAdbc

Learn more via Sage's website: https://www.comfortzoneyoga.com/

Follow Sage on Instagram: https://www.instagram.com/sagerountree

Follow Sage on Threads: https://www.threads.com/@sagerountree

Follow Sage on YouTube: https://www.youtube.com/sagerountree

Shop Sage's Books*

Teaching Yoga Beyond the Poses: https://amzn.to/43QEaFM

The Professional Yoga Teacher's Handbook: https://amzn.to/47nixPP

The Art of Yoga Sequencing: https://amzn.to/4nvTaQt

Everyday Yoga: https://amzn.to/47F494a

The Athlete's Guide to Recovery: https://amzn.to/438YbHx

*I receive a small affiliate commission if you buy using these links. It doesn't cost you anything extra but helps support the show. Thank you 🙏

Are you looking to boost your confidence and break through the limiting beliefs holding you back? In this episode, I sit down with Karen Fabian to explore the mindset shifts, practical strategies, and personal stories that can help you step into your full potential, both on and off the mat.

In this episode, you'll hear:

• Karen's inspiring journey from healthcare professional to successful yoga teacher
• How to identify and overcome the most common limiting beliefs yoga teachers face
• The role of mentorship and why seeking help accelerates growth
• Practical tips for building confidence in the classroom and beyond
• The ripple effect: how your confidence impacts your students and community
• Real-life examples of yoga teachers transforming their businesses and lives

Ready to transform your teaching and mindset? Tune in and start your journey to greater confidence!

Meet Karen Fabian:

Yoga teacher, Podcast Host, Author and Founder of Bare Bones Yoga, Karen Fabian has a background in rehabilitative medicine and healthcare. Her passion for anatomy and human movement is behind all she does, including her work with yoga teachers inside her program, The Yoga Anatomy Blueprint Learning Program and her membership, The Yoga Teacher Confidence Club. Along with over 20 years of teaching, she is an E-RYT and a Yoga Alliance Continuing Education Provider. She earned her Certified Personal Trainer certification in 2017 and Corrective Exercise certification in 2019 with the National Association of Sports Medicine, has an undergraduate degree in Rehab Counseling and a Masters in Health Care Administration. She has written two books for yoga teachers and is the host of her podcast, "Conversations for Yoga Teachers" with listeners all over the world. She lives in Boston.

All Mats Taken Links:

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

Learn more via Karen's website: https://barebonesyoga.com/

Follow Karen: https://www.instagram.com/barebonesyoga/

Follow Karen on TikTok: https://www.tiktok.com/@barebonesyoga

Follow Karen on YouTube: https://www.youtube.com/user/karenyoga

Listen to my episode with Karen on her podcast discussing AI for Yoga Teachers on Apple: https://podcasts.apple.com/au/podcast/yoga-teaching-and-ai-ep-342/id1432716189?i=1000701578087

Or Spotify: https://open.spotify.com/episode/5qA0DPSgMlRfdtMz8rSPWl?si=7ca80c63ca95477e

Referenced Paper:

*Ok so a few corrections from the episode. The paper I was referencing was the Framingham Heart Study by Christakis & Fowler. It ran from 1983 to 2003 and followed 4739 individuals. They found that happiness clusters in networks and that the association between one person's happiness and others' happiness reaches up to three degrees of separation (friends, friends-of-friends, and friends-of-friends-of-friends). They also report concrete effect sizes (e.g., a nearby friend becoming happy increased a person's probability of being happy by ~25%), and that the effect decays with distance and time. Find more information here: https://pubmed.ncbi.nlm.nih.gov/19056788/

Most of us learned that the chakras are an ancient yogic system, but what if that story isn't quite true?

In this episode, I take you down the rabbit hole that completely changed how I understand chakras. What started as simple class planning for my yin yoga series turned into a deep dive into the forgotten history of the modern Western chakra system.

We'll trace their journey from early Tantric philosophy to Theosophy, Carl Jung, and the New Age movement. You'll learn how a mix of Western psychology, color theory, and mysticism transformed a centuries-old meditation map into today's popular seven-chakra rainbow model.

Together, we'll explore:

• Why the modern chakra system isn't as ancient as it seems
• How Western thinkers and energy-healing culture shaped its evolution
• What Sanskrit scholars reveal about the original Tantric practices
• How source amnesia changed modern yoga—and what we can do to reconnect

This episode is perfect for yoga teachers, philosophy students, really anyone who's ever felt like the chakra system didn't quite add up. Get ready because this conversation will change how you see yoga history forever.

All Mats Taken Links:

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

For Deeper Study

Christopher Wallis (Hareesh)

• Website: https://hareesh.org
• Online courses: https://tantrailluminated.org
• Book: Tantra Illuminated: The Philosophy, History, and Practice of a Timeless Tradition https://amzn.to/4nZCGkk *

Christopher Tompkins

• Patreon: https://patreon.com/kundaliniyoga
• Master Chakra Course and manuscript translations

James Mallinson & Mark Singleton

• Roots of Yoga (Penguin Classics, 2017) - Essential anthology of original yoga texts showing chakra diversity https://amzn.to/48hcP2J *

Pascale, Sian. "The Chakras Revealed: Shattering 7 Common Misconceptions - Why Everything You Know About the Chakras is Probably Incorrect (Sorry!)" The Light Collective https://www.thelightcollective.yoga/journal/the-chakras-revealed The article that sparked this entire research journey

Wallis, Christopher (Hareesh). "The Real Story on the Chakras" (February 5, 2016) https://hareesh.org/blog/2016/2/5/the-real-story-on-the-chakras Essential reading on what classical Tantric texts actually say about chakras

Leland, Kurt. "The Rainbow Body: How the Western Chakra System Came to Be" Quest Magazine, The Theosophical Society https://www.theosophical.org/publications/quest-magazine/the-rainbow-body-how-the-western-chakra-system-came-to-be Detailed historical documentation of the modern chakra system's development from 1875-1977

Shippee, Justin. "How Colour Therapy Gave Birth to Modern Crystal Healing" Academia.edu (2024) https://www.academia.edu/127827303/How_Colour_Therapy_gave_birth_to_modern_Crystal_Healing Documents the connection between 1920s-30s color theory and modern chakra colors

Tompkins, Christopher. "Christopher Tompkins on Tantra, the Original Chakras, and the Real Age of the Asanas" CHITHEADS Podcast https://youtu.be/nX4Cuh-Xz6g Sanskrit scholar's research from 24,000+ manuscript pages revealing kundalini's original understanding

The Theosophical Society in Australia. "What is Theosophy All About?" https://theosophicalsociety.org.au/statics/the-theosophical-society-what-is-it-all-about Understanding the organization that played a key role in bringing Eastern philosophy to the West

Jung, Carl. "Carl Jung on the Chakras" Jungian Center for the Spiritual Sciences https://jungiancenter.org/jung-on-the-chakras/ Context on Jung's 1932 kundalini seminars and his actual views on working with Eastern concepts

Leland, Kurt. Rainbow Body: A History of the Western Chakra System from Blavatsky to Brennan (2016) https://amzn.to/4pY1YRM * The definitive historical documentation of how the modern chakra system evolved

Avalon, Arthur (John Woodroffe). The Serpent Power (1918) https://amzn.to/3IA1kJs * The flawed but influential translation that introduced chakras to the West

Dychtwald, Ken. Bodymind: A Synthesis of Eastern and Western Approaches to Self-Awareness, Health, and Personal Growth (1977) https://amzn.to/3IRKbuE * The book that consolidated rainbow colors, psychological associations, and endocrine correlations into the modern system we know today

Judith, Anodea. Wheels of Life: A User's Guide to the Chakra System (1987) https://amzn.to/4mP9ITm * The comprehensive reference work that standardized and popularized the modern Western chakra system

*I receive a small affiliate commission if you buy using these links. It doesn't cost you anything extra but helps support the show. Thank you 🙏

Unlock the mysteries of spinal energetics in this transformative episode with guest Georgie Jeans a yoga teacher and spinal energetics practitioner. Learn all about this emerging somatic healing modality blends gentle touch, breathwork, and intuitive energy work to release deep-seated tension and trauma.

Adrianne shares her experience being guided through a spinal energetics session and Georgie shares her journey from yoga to energy healing and inspiring stories of client breakthroughs.

Whether you're curious about alternative healing, seeking new ways to support your well-being, or just love a good story of personal growth, this episode is packed with insights, practical advice, and a touch of Aussie charm.

Links

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Watch this episode on YouTube: https://youtu.be/AAYzlBzlr4A

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

Connect with Georgie on Instagram: https://www.instagram.com/soulbygigi/

Visit Georgie's website: https://www.soulbygigi.com.au/

Does the thought of selling make you feel a bit uncomfortable? Today's guest will flip the way you think about sales and selling as a yoga teacher on its head and make you excited to go out there and start practicing how to sell.

In this episode, we discuss:

• Sales as a spiritual practice
• Why it's essential and not at all sleezy
• Getting comfortable with selling your services
• The benefits of collaborations
• We even go through a sample sales script!

At the end of this episode, we were talking about how we could have a whole conversation all about collaborations for yoga teachers, SO WE DID! Brytta invited me onto her new podcast, Yoga Entrepreneurship School, and we decided to release them together for a fun collab. After listening to this episode (it makes sense with the progression of our conversation), head to her podcast and listen to our chat too :).

Links:

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Watch this episode on YouTube: https://youtu.be/AAYzlBzlr4A

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

Check out Brytta's Website: https://www.bryttamoreira.com/

Connect with Brytta on Instagram: https://www.instagram.com/bryttamoreira

Listen to Yoga Entrepreneurship School Collaborations for Yoga Teachers Chat:

Spotify: https://open.spotify.com/show/1CCX565esmQkYkIwTXgTO1?si=bda9df1d9e104201

Apple: https://podcasts.apple.com/nz/podcast/yoga-entrepreneurship-school/id1824673993

How can we honor our lineage, share yoga's philosophical roots, and let our personality shine? In this episode with Rachel Scott, we discuss how to share the wisdom passed down through generations, weave philosophy into your classes, what to do if your lineage feels tainted by scandals or cultish behaviour when you know the deeper teachings are healing and how to recognize cult-like behaviour if you're ever faced with it.

Links:

Download the AI Prompt Workshop for Yoga Teachers and get more efficient output when working with AI: https://allmatstaken.com/resources

Watch this episode on YouTube: https://youtu.be/f00vV0IItfA

Connect with Adrianne on Instagram: https://www.instagram.com/allmatstaken/ (new podcast account)

Buy me a kombucha to support the show: https://fantastic-pioneer-1892.kit.com/products/support-the-podcast-tip-jar

Check out Rachel's Website: https://www.rachelyoga.com

Connect with Rachel on Instagram: https://www.youtube.com/rachelscottyoga

Subscribe to Rachel on YouTube: https://www.instagram.com/rachelscottyoga

Episode 6 with Rachel Scott on how to create your first online course:

Listen on Apple: https://podcasts.apple.com/us/podcast/6-how-to-create-your-first-online-course-with-rachel-scott/id1747083899?i=1000660746032

Listen on Spotify: https://open.spotify.com/episode/5leG5r4Loz75E3a3z2PRq9?si=YtYNquxDS8mAHNzOgvk-fQ

Watch on YouTube: https://youtu.be/6iq-lWhyBUw?si=Yp0j6M6zbBcJWI7E

P.S. Curious about the cult Rachel is referring to? It's NXIVM