Meet Joanna “Annie” Tsotas, the Heart Behind Root to Rise

For most of my life, I struggled to feel truly connected to myself. I felt tired, unmotivated, insecure, like I wanted more, but didn’t have the energy or confidence to reach for it. I had a hard time existing in a world I didn’t believe I belonged in. It wasn’t just that I lacked the tools, I didn’t fully believe in myself and I didn’t have support around me that encouraged joy or confidence.

Everything shifted when I lost my grandma in my late twenties. Grief has a way of shaking you awake. When you hit rock bottom, something in you starts to push back. But I want to say this gently: you don’t have to wait for something painful to choose yourself.

For me, it started with running. I felt like I could breathe, I could shift and drain all this clogged energy inside me that was weighing me down. I began to come back to myself, which felt so foreign, but so right.

As my confidence grew, I leaned into the training I already had in fitness and yoga. But more importantly, I leaned into people. Into connection. Into being seen and supported in a real, human way.

Because healing and growth isn’t something we’re meant to do alone.

I believe deeply in the healing power of community, of being surrounded by people who remind you who you are when you forget. People who sit with you, move with you, grow with you. A team that holds you up, walks beside you, and fights with you, not against you.

That’s why Root to Rise was created.

A lot of people think coaching is about:

  • strict plans
  • perfect routines
  • pushing harder
  • holding people accountable

And while structure matters, that’s not where I start.
Because most people don’t struggle from lack of information.
They struggle with inconsistency, overwhelm, and disconnection from themselves.
So what I focus on is different.

I Focus on Building Self-Trust First

Before anything else, we work on this:
Can you rely on yourself?

Not in a perfect way.
Not in an all-or-nothing way.
But in a consistent, honest way.

Because without self-trust:

  • no plan sticks
  • no habit lasts
  • no progress feels stable

So we start small.
We build follow-through.
We close the gap between what you say and what you do.
That’s the foundation.

I Focus on Nervous System Safety, Not Just Discipline

Most people try to change their life while their system feels overwhelmed.
And then wonder why they can’t stay consistent.

But if your body feels:

  • stressed
  • pressured
  • overloaded

You’re not going to sustain change.
So instead of forcing discipline, we build habits in a way that feels safe enough to repeat.
Because consistency comes from regulation; not pressure.

I Focus on Simplicity Over Perfection

You don’t need a perfect routine.
You need something you can actually follow through on.
So we strip things back:

  • simple nutrition
  • realistic movement
  • routines that fit your life

No extremes.
No all-or-nothing.
Just what works and what lasts.

I Focus on Identity, Not Just Habits

Anyone can follow a plan for a short time.
But lasting change happens when your identity shifts.

So instead of:
“What should you do?”
We focus on:
“Who are you becoming?”

Someone who:

  • shows up even when it’s not perfect
  • follows through in small ways
  • adjusts instead of quitting

That’s what makes habits stick.

I Focus on Consistency Over Intensity

We don’t go all in.
We go repeatable.

Because doing something consistently, even at a lower level, will always outperform doing everything for a short period of time.

This is how we avoid:
start → stop → start over

And replace it with:
show up → repeat → build

I Focus on Supporting You, Not Fixing You

You’re not a problem that needs to be fixed.
You don’t need to become a completely different person.
You need:

  • structure
  • guidance
  • support
  • a way to build habits that actually fit you

So instead of pressure, you get a process you can grow into.

What This Actually Leads To

Over time, things start to shift:

  • you trust yourself more
  • you stop starting over
  • your habits feel more natural
  • your energy improves
  • things feel less overwhelming

Not because you forced it, but because you built it in a way that lasts.

Joanna "Annie" Tsotas Joanna "Annie" Tsotas smiling

I am a 200-hour certified yoga teacher, an adaptive fitness coach, and a certified behavior technician. I bring these practices together in an encouraging, non-clinical, and strength-based way, always honoring each person’s pace, preferences, and individuality while celebrating wins and capabilities.

Let’s take the first step together

If you are looking for a calm, supportive approach to building healthy routines, for yourself or for someone you care for, I would love to connect.

Let’s talk