Grand Opening Reception: Hillsborough Spa and Day Retreat

Hillsborough Spa Grand Opening

I like to fancy myself the expert on not working out. I wrote a whole book on it, The Athlete’s Guide to RecoveryAttention to self-care is a critical part of the stress/rest balance. Without stress, you never grow; without rest, you never grow, either, because rest is where the adaptation to stress takes place.

If you’re looking for a place to rest in central North Carolina, here’s your spot: the Hillsborough Spa and Day Retreat. We offer massage, facials, and ample room and tools for quiet downtime. I can’t wait to show it to you, and I hope you can join the grand opening on Saturday, October 29, 3–6 p.m. We’ll have snacks, mini treatments, and space for you to sit and rest. See you there!

Now Open: Hillsborough Spa and Day Retreat

What a joy this is to share: a place to unplug, refill your well, and tune in to your higher self. Hillsborough Spa and Day Retreat is now open at 1814 Beckett’s Ridge Drive, Hillsborough, North Carolina. It’s just above the Hillsborough Yoga Company, which means you can have a wonderful day of exploring the beautiful Hillsborough Riverwalk, part of the Mountains-to-Sea Trail, practicing yoga, relaxing in our steam rooms and infrared sauna, reading and journaling in our tranquility lounge, and, if you like, receiving a spa treatment focused on inner beauty.

I’ve been doing years of research toward this project. My business partner Lies Sapp has, too, and she deserves all the credit for the beauty and serenity you’ll find at Hillsborough Spa and Day Retreat. Her taste is impeccable, and she’s created something that is truly special. You’ll feel relaxed the moment you walk in. I did, when I entered early for a meeting with Mark Terry, who took these beautiful photos, on Tuesday. I came in with a muscle spasm in my shoulder that had me squirming through the entire drive, but within five minutes of sitting in the tranquility lounge, the pain was gone. Magic!

Please come visit! The slideshow here gives you a peek inside, but the real thing is even better.

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New! Core Strength for Real People: Standing

The first of the month means a new video is live at Core Strength for Real People! This one challenges your core, glutes, and lower legs from a standing position. No mat needed—you may not even need to change your clothes, which means you can do this as a midday break.

Enjoy the preview above, and buy or rent the entire video at the Core Strength for Real People page. Better yet, subscribe, and for less than the price of one Pilates or yoga class, you’ll get access to the entire library, and a new video to challenge you each month. There are lots more fun challenges coming your way! Get started now.

Listen: Bonus Another Mother Runner Podcast on Racing Wisely


Racing_Wisely_coverCan’t get enough podcasts about running? You’re in luck: while I was in Spokane, Another Mother Runner recorded a bonus session with me discussing racing wisely and Racing Wisely. This was recorded live with a group of retreaters who were preparing to run Happy Girls Spokane. In it, you’ll hear lots of racing advice, including my critical soul sucking technique, as well as good questions from runners preparing to race.

Listen here
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Side note: Happy Girls Run was indeed a happy race. I enjoyed running an open 5K for the first time in over a decade. With 5K, 10K, and half marathon options on a mix of bike path and scenic trail, it offered a challenge, then followed through on the happy with brunch! There was beer, cocktails (!!!), teriyaki, and bacon. Best race ever?

Listen: Another Mother Runner Podcast #228, Live from the Spokane Run + Refresh Retreat

Our podcast guest @sagetree Sage Rountree giving us amazing insights to posture and #core #runningpodcast #amr #acast #amrretreat

A photo posted by Another Mother Runner (@themotherrunner) on


This week’s Another Mother Runner podcast was recorded in front of a live audience in beautiful Spokane, Washington, as part of the AMR Run + Refresh Retreat. I was honored to be the featured guest, speaking about Core Strength for Real People, Lifelong Yoga, and more. This was my third time on the podcast, and far and away my favorite, as we could all see each other and had a warm, present group of listeners to talk to. I hope you enjoy—this is great company on your next long run!

Listen online
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New This Winter: Nine-Week Weekday Hybrid Yoga Teacher Training in Central North Carolina

yoga teacher training chapel hill carrboroThe Carolina Yoga Company yoga teacher training, which I lead with my business partner Lies Sapp, is constantly evolving. While core features of the program are a constant—lots of practice teaching, exposure to a broad range of styles and approaches to yoga, a sense of humor even as we take yoga quite seriously—we always make tweaks to serve the students in the best way possible. Recently, we dropped our group field trip to visit hot yoga and added an extremely well received session with Zach Ward of DSI Comedy Theater on improvisational techniques.

One of our big innovations for 2017 is offering a completely new format for this wonderful content. We’re calling it the nine-week weekday hybrid, as it sits somewhere in between our eight-month, one-weekend-a-month program and our three-week summer intensive.

img_5455Here’s how it works: we meet over nine weeks on Tuesdays, Wednesdays, and Thursdays, 9:00 a.m.–2:00 p.m. (You’ll notice this corresponds with the school schedule and accommodates those working in the service industry evenings and weekends.) We start January 10, 2017, and finish on March 9 (before the schools head out on spring break). Students will get the benefit of weekly meetings alongside the benefit of four-day weekends to let the teachings sink in.

Our plan is to run this hybrid format in about the same time frame in odd-numbered years, and to keep our three-week summer intensive (a favorite of college students, schoolteachers, and out-of-towners) in even-numbered years. We offer a summer intensive of our advanced studies teacher training in odd-numbered years, so this frees up time and energy for us to devote to that wonderful program, which I co-teach with Mira Shani.

We have some very excited students already enrolling, and an attractive early bird discount for those who pay in full by November 15. Read more and get started with your application here!

Introducing the Carolina Massage Institute: Your New Massage School


I’ve been conducting in-depth research into the benefits of frequent massage for over 20 years. Quite seriously, I very much recommend massage for athletic recovery. It is the subject of a full chapter in my Athlete’s Guide to Recovery, and I’ve written about self-massage both there and in Runner’s World. Many of my students and friends are massage therapists and bodyworkers, and they love their jobs.

If you would like to love your own job as a massage therapist, please consider the Carolina Massage Institute! This is a brand-new massage school in Hillsborough, North Carolina—right in the middle of the state—housed in the building that also hosts Hillsborough Yoga Company and the soon-to-open Hillsborough Spa and Day Retreat. I co-own all of these ventures with my wonderful business partner, Lies Sapp. In Carolina Massage Institute, we are joined by some wonderful colleagues.

Sara Owens, our program director, is a graduate of our yoga teacher training, a longtime teacher at our studios, and possessor of a wonderful résumé that includes work owning Market Street Coffee, a successful chain of local coffee shops, and, recently, work as the crime analyst for the Town of Carrboro. She’ll keep these up while administering CMI.

Ruth Newnam, our director of education, is another longtime Carrboro Yoga teacher and a skilled massage therapist who works on me, my husband, and many of the athletes in town, including my friends at UNC Men’s Basketball. She’s owner of Carrboro Massage Therapy, so in addition to her hands-on experience, she can speak to running a successful therapy practice. Ruth has been hard at work putting together a useful, practical, innovative curriculum. She’ll be joined by a skilled faculty that together has decades of experience. Our staff includes two other hypercapable Carrboro Yoga teachers: physical therapist Laura Terry and massage therapist Helen Tapper.

Wherever you are on your massage therapy journey, we offer support:

Please visit the Carolina Massage Institute website to sign up for our newsletter, apply for the program that will lead you to your dream job, and stay current with your CEUs.

Scheduled: Another Mother Runner Podcast Recording LIVE in Spokane

Dimity, me, and Sarah

Dimity, me, and Sarah

As part of my work at the Another Mother Runner retreat in Spokane next weekend, I’ll be the guest on the first-ever live recording of the wonderful Another Mother Runner podcast. It’s always a blast to chat with Sarah and Dimity, and it’ll be even better to do it in person! We’ll talk about Core Strength for Real People and more.

If you’re in town, join us live—there’s even a party with refreshments and swag!

What: Another Mother Runner Podcast Recording and Party
When: Thursday, September 22, 2016, 7:00–9:30 p.m.
Where: Fleet Feet Sports Spokane, 1303 North Washington Street

Register for free here!

Scheduled: The Living Stage Spokane Revitalizing Yoga


As part of my teaching at the Another Mother Runner Retreat in Spokane, Washington, next weekend, I’ll be presenting a short (only 30 minutes!), doable (really, by anyone!) revitalizing yoga session. The retreatgoers will be recovering from that morning’s Happy Girls races—a 5K, 10K, and half marathon. Consequently, the session will be accessible to anyone. I’ll talk about how yoga can boost your recovery from training, racing, and life in general (say, a Saturday of raking leaves, or cleaning house, or washing cars), and I’ll lead everyone through some easy, enjoyable yoga moves to relieve tension, boost mood, and leave us feeling revitalized for the evening.

What: Revitalizing Yoga
When: Saturday, September 24, 5:00–5:30 p.m.
Where: Hotel RL, Spokane, Washington

This event is free and open to anyone! Read more here, and just walk in to enjoy.

Watch: Teaching Yoga to Athletes Intensive 2016

screen-shot-2016-09-15-at-3-40-35-pmThe videos I’ve been posting one by one from my summer Teaching Yoga to Athletes intensive are now available as a package. You can choose it in standalone format, or subscribe to YogaVibes and access not only this series, but also dozens more classes with me.

Teaching Yoga to Athletes Intensive 2016

Filmed live during Sage Rountree’s 2016 Teaching Yoga to Athletes intensive, this series of five videos will help you effectively teach yoga to athletes.  Flexibility, strength, mobility, stability, focus, body awareness and restoration…these are all important when it comes to helping athletes achieve peak performance. Led by Sage Rountree, a widely-celebrated yoga for athletes specialist, this 5-part series builds on her 10-part series from 2015. Learn a variety of yoga-inspired techniques, sequences and stretches to best support your athletes during all phases of their training.

See the full package at YogaVibes.