Pilates Unscripted

In this episode, I sit down with my mentor and dear friend Jenn Pike; functional diagnostic nutrition practitioner, registered holistic nutritionist, medical exercise specialist, and host of The Simplicity Sessions podcast. With 30 years in the fitness and wellness space, Jenn breaks down what's really happening in women's bodies during perimenopause and menopause, why so many of us feel dismissed by the healthcare system, and how to build a foundation of trust with ourselves again. In this episode, we talk about: Showing up as the same person online and off, and why authenticity builds trust before anyone even meets you The physical and emotional "two bodies" every instructor needs to read in class Why perimenopause is a full-body rewiring Jenn's top three starting points: track your sleep and digestion, understand your period vs. your cycle, and get intentional with nutrition Why so many women are undernourished, not overfed The problem with keto, fasting, and diet culture's obsession with being smaller instead of stronger Training with your cycle (or the lunar cycle if you don't have one) instead of against it Why "Pilates" on social media often isn't Pilates at all Knowing when it's time to pivot vs. go deeper in your business The power of mentorship ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Jenn ~ Instagram - @jennpike Website - www.jennpike.com Facebook - @thesimplicityproject YouTube - @JennPike ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I'm diving into one of my favourite topics: mentorship. If you've been feeling like you need more support, this episode is for you! We don't have to do it all alone. Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I'm sitting down with Laura Di Lorenzo of Sunshine Mattress Co. to talk about something that doesn't get enough attention: sleep. We dig into why sleep might honestly be the most important piece of the health puzzle, even ahead of nutrition and movement. We cover: Why sleep is the foundation that everything else (nutrition, movement, recovery) depends on The three materials actually used in mattresses today: metal coils, polyurethane/memory foam, and organic latex, and why she steers people away from memory foam How "hybrid" mattresses can hide low quality materials underneath a thin organic layer Greenwashing in the mattress world, and what "natural" and "organic" labels really do (and don't) guarantee The certifications that actually matter: GOTS for textiles and GOLS for latex How organic latex and wool regulate temperature, wick moisture, and outperform memory foam and down feathers for overheating at night Why she doesn't recommend upholstered headboards (dust and off gassing) How organic materials naturally resist dust mites, mold, and mildew How Sunshine's mattresses are built in modular layers so each side of the bed can have a different firmness for you and your partner Real talk on cost: what to expect for a mattress, pillow toppers, pillows, and a full organic sleep system Why a well made organic mattress can last 20 to 30 years instead of being replaced every few Where to start if you're not ready to replace your whole bed: pillows first, then sheets, then a topper ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Laura ~ Instagram - @sunshinemattressco Website - www.sunshinemattressco.ca ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I'm coming to you fresh off three incredible (and long) days at the Merrithew Stott Pilates Global Instructor Trainer Summit, and I couldn't wait to sit down and share what's been filling my cup this week. What We Covered: Being named a new Master Instructor Trainer for Merrithew Reconnecting with instructor trainers from Japan, Korea, Spain, South Africa, Australia, Indonesia, the US, Canada, and beyond Why some of the most valuable learning doesn't happen on stage The difference between collaboration and comparison, and why community gives us perspective when we're deep in our own work How showing up for others (without abandoning yourself) changes the way you teach, train, and live Watching two of my mentees become mentors themselves, and what that full-circle moment taught me about legacy ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I sit down with Balanced Body Master Trainer and prenatal specialist Victoria Roper to talk about what really makes a great Pilates instructor. We dig into why "engage your core" is often meaningless cueing, and why slowing down beats rushing through certification. Victoria shares hard truths about postnatal recovery, from the outdated "six weeks and you're cleared" myth to the lack of proper C-section scar care. It's a candid, practical conversation for any instructor working with prenatal or postnatal clients, and for anyone curious about the gaps in women's health education. What We Covered Why "thinking like an instructor" matters more than memorizing repertoire The rush toward fast certifications Common prenatal myths still being taught (flexion, rotation, lifting) The truth about postnatal recovery timelines and C-section scar management Building trust with nervous or postpartum clients Why human connection, not just information, keeps clients coming back ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect with Victoria ~ Website - victoriaroper.com Email - plumroper@gmail.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I have been waiting to have this conversation for a long time, and Dr. Carrie Jones did not disappoint. If you've ever been told "you're just stressed" or "this is just part of getting older", this episode is for you. In this episode, I cover: What perimenopause actually is and why it can start years earlier than you think Why your symptoms look nothing like your sister's or your best friend's (and why that's completely normal) The 2002 Women's Health Initiative study that changed everything The four major health risks women face post-menopause and what we can do now to protect ourselves How shifting hormones affect blood sugar, inflammation, weight, sleep, joints, mood, and more Why Dr. Carrie calls this stage "puberty in reverse" The connection between estrogen, progesterone, and our stress response Why so many women in this stage feel like burning it all down (and what's actually happening hormonally when that urge shows up) Digestive enzymes, lymphatic health, blood sugar monitoring, and other practical tools worth exploring How to find a practitioner who actually understands hormones ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect with Dr. Carrie ~ Website - drcarriejones.com Free Lab Guide - drcarriejones.com/labs Instagram - @dr.carriejones YouTube - youtube.com/@drcarriejones Podcast - Hello Hormones with Dr. Carrie Jones ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I'm doing a deep dive on one of my favorite topics, posture, and I want to challenge everything you think you know about it. Here's the truth: perfect posture doesn't exist. What we're really after is adaptable posture; a body that can move comfortably through life, not one that's frozen in a "correct" position. In this episode, I cover: Why the idea of "perfect posture" is a myth and what to aim for instead The real definition of good posture Why even a good position held all day is just as harmful as slouching How your breathing directly shapes your posture and spinal position The connection between your emotional state, nervous system, and how you hold your body Why technology isn't the enemy What I actually see when clients try to "sit up as tall as possible" How the small daily habits are quietly shaping your posture Why posture is supported by capacity, not constant reminders to sit up straight ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I've administered hundreds of exams over my 25 years in the industry, and in this solo episode I'm sharing the five tips I give my students on the very last day of their certification course to help them walk in prepared, confident, and ready to perform at their best. In this episode, I cover: Tip #5 – Audit your courses. If your program allows it, come back and sit in. You'll hear the same information with fresh ears and a whole new perspective. Tip #4 – Volunteer to be a body for an exam. A great way to experience the exam environment without the pressure of performing. Check with your studio to see if this is an option. Tip #3 – Practice your postural assessment. This is the section students fear most. The secret? Practice on as many different bodies as you can. You don't need someone confirming you're right. Tip #2 – Let your teaching manner shine. This is the easiest 10 out of 10 on your exam, and I see students leave it on the table every time. Connect with the person in front of you. Ask questions. Make them feel seen. That's it. Tip #1 – Practice on real people. I can't say this enough. Taking class makes you a great performer. Teaching real bodies makes you a great instructor. Grab your mom, your neighbor, your colleague. Also in this episode: When to book your exam Why memorized answers don't impress examiners How to tie your postural findings to your programming focus Why transitions between exercises matter more than you think The moment from my very first apprentice hour that taught me everything ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I walk you through five powerful side effects of great movement and get into why walking is one of the most underrated tools we have. Let's dive in! In this episode, I cover: The real reason people come to Pilates (and what actually happens) 5 side effects of better movement: confidence, freedom, aging, relationships & identity Why growing older ≠ moving poorly The power of movement "snacks" throughout the day Walking, step counts, and what the research actually says How movement becomes a value, not a burden ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

This week's solo episode was inspired by a conversation I had with one of my students, and honestly, it's something I think about a lot in my own life. We talk about self-care constantly in this industry, but I want to go deeper than bubble baths and face masks. I'm talking about the real, unsexy, foundational stuff that actually keeps you going. In this episode, I cover: Why prioritizing yourself is one of the most generous things you can do for the people around you The mindset shift that changed how I think about rest, recovery, and "pampering" (spoiler: it's not pampering) My personal health journey The clean beauty and body care brands I've trusted for years (Living Libations, I'm looking at you) Simple, realistic ways to start protecting your time and your health Why demonstrating for your clients does NOT count as your workout The science behind why even a 15-minute walk after a meal matters more than you think Sleep, relationships, social media consumption, and how what you take in shapes how you show up Why the changes you make today are an investment in who you want to be at 60, 70, 80, and beyond ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I'm talking to Kristen Parise, a physiotherapist specializing in pelvic health. We discuss the importance of understanding the pelvic floor, breaking the stigma surrounding pelvic health issues, and the interconnectedness of various health aspects. Kristen shares insights on effective cueing techniques for pelvic floor activation, common misconceptions about pelvic health, and the significance of education in empowering women. Key Takeaways: Pelvic health is often overlooked but crucial for overall well-being. Education about the pelvic floor can empower individuals to seek help. Many women experience pelvic floor dysfunction without realizing it. Breaking the stigma around pelvic health is essential for better health outcomes. Hydration plays a key role in bladder health and function. Understanding the anatomy of the pelvic floor is vital for effective treatment. Effective cueing techniques can help individuals connect with their pelvic floor. Pelvic floor dysfunction can manifest in various ways, including pain and incontinence. Investing in pelvic physiotherapy can lead to significant improvements in quality of life. Continuous learning is important in the field of health and wellness. Removing coffee or carbonated drinks can improve health. A strong pelvic floor must also be able to relax. Body awareness is crucial for pelvic floor health. Symptoms like incontinence should not be ignored. Regular check-ups can prevent pelvic floor issues. Perimenopause can bring unexpected pelvic floor changes. Empowerment comes from understanding your body. Visualization can enhance muscle function. ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ ~Join My Pilates Mentorship Waitlist HERE ~ ~ Connect with Kristen ~ Website - blueberrytherapy.ca Instagram - @blueberrytherapypelvichealth Instagram - @kristenparise LinkedIn - kristenparise Podcast - https://podcast.blueberrytherapy.ca/ ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

Kim Kraushar has been one of my greatest teachers, and this conversation did not disappoint. With over 30 years studying the connection between movement, breath, mindset, and wellbeing, Kim is a Merrithew Master Instructor Trainer, international educator, and co-owner of Interlude Spas. Practical, grounded, and full of wisdom. You are going to love this one. What We Cover: Why maintaining your own movement practice is essential as a teacher The difference between teaching choreography and facilitating real body experiences How fascial work changed the way I approach client sessions The emotional side of movement and how to hold space for releases in the studio What nutritious breathing actually looks like and why dramatic breathing works against you A simple breath practice you can use anywhere to shift out of fight or flight in 90 seconds Why breath is the most underrated tool in health, performance, and everyday life How Kim distilled decades of breathwork research into practical, experiential programs for movement professionals ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ ~Join My Pilates Mentorship Waitlist HERE ~ ~ Connect with Kim ~ Website - www.interlude.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

This week I sat down with someone whose journey in movement truly blew me away. Joshua Norris Ongso is an Australian physiotherapist with over 20 years of experience, a former competitive aerobic gymnast, founder of 10 Pilates and barre studios, and the creator of the world's first physiotherapist-designed barre workouts. He's now based in Portugal, bringing his S3 Method to a whole new community. In this episode, we talk about: How a burnt-out physio and a recommendation for clinical Pilates set Joshua on his entire career path Why so many people focus on one pillar of movement (stretch OR strength OR stability) instead of all three The problem with social media fitness trends, including the infamous levitation challenge (yes, we went there) The importance of layering exercises and why skipping foundational steps is setting clients up for failure How to know when something is outside your scope of practice, and why that matters more than ever The war between classical and contemporary Pilates, and why we think Joseph Pilates himself would have evolved his method What responsible posting on social media actually looks like Joshua's incredible mentorship story and the young instructor in Lisbon who is proof that doing it right pays off Planning your classes versus winging it and when each is appropriate Why repetition is everything, and why one rep of something flashy teaches your body nothing Integrating what you learn in the studio into your everyday life ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE ~ Connect with Joshua ~ Instagram - @joshua.s3pilates ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

Picture this: Seoul, South Korea, about 20 years ago. It's 10 PM, class just wrapped up, and my students invite me to the sauna. Sounds lovely, right? What I did not expect was walking into a room with 200 naked Korean ladies and realizing very quickly that this was NOT the kind of sauna I had in mind. I hope this one makes you laugh, maybe blush a little, and hopefully inspires you to find your own version of self-care — whatever that looks like for you. In this episode I'm talking about: Why I love teaching internationally and what it's done for my teaching and my soul The VERY real cultural differences around body confidence and communal bathing (no judgment — just pure shock on my end!) The full, unfiltered story of my first Korean spa experience — showers, body scrubs, tiny hand towels and all Why I now say yes to the experience... but also why I now politely decline when my Korean students invite me back My honest thoughts on self-care vs. pampering — because they are NOT the same thing How my upbringing shaped my relationship with my body, and the ongoing (and very real) journey of learning to be comfortable in my own skin ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I've been wanting to have Jen on the podcast for so long, and this conversation did not disappoint. Jen Dahl is a contemporary dance and theater artist, post-rehabilitation movement specialist, and fascial movement educator with over 20 years of experience. She's also a Stott Pilates Master Instructor Trainer based in Italy, and honestly, every conversation I have with her leaves me wanting more. In this episode, we get into why going back to basics is always the answer, how the body and brain are one connected system, and why there are truly no secrets and no shortcuts when it comes to movement longevity. What we cover: How Jen's dance background led her to dig deeper into biomechanics and movement science — and why she felt her generation of dancers was underserved Why the most skilled movers are the ones who can adapt and strategize, not just follow a choreography The importance of meeting clients where they're at — including a great story about a 16-year-old golfer with debilitating back pain who became pain-free through basic movement work Why high-performance athletes often have major movement blind spots, and how Pilates bridges that gap The fascial piece: what it is, why less structured movement can push clients past a plateau, and why results speak louder than peer-reviewed studies The brain-body connection and why over-thinking your movement can actually get in the way Jen's own training philosophy — changing things up every 6 weeks to 3 months, walking everywhere, and staying genuinely curious Instructor burnout: how many clients is too many, the difference between online and in-person energy drain, and why boundaries are a gift to your clients too ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ ~ Connect With Jen ~ Email - ms.jdahl@gmail.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I'm sharing five things I wish someone had told me before I started teaching — and honestly, things I still remind myself of today after 25 years in the industry. What we cover: 1. Confidence doesn't mean knowing everything. One of the biggest misconceptions I see in new instructors is thinking you need to feel fully ready before you can lead others. The truth? Great teachers aren't confident because they know it all — they're confident because they stay curious and stay present. I share the story of my very first apprentice hour and the moment I realized I did have something to offer, even when I felt miles behind. 2. The best teachers never stop being students. I still encounter things in the studio that surprise me — after 25 years. The goal isn't mastery; it's continuous layering of knowledge onto what you already know. Topics like fascia are still evolving, and the most respected instructors in the field are still questioning, refining, and changing their perspectives decades in. 3. Comparison destroys perspective. Comparing your day one to someone's year twenty is like comparing the start of a journey to mile 10,000. I share a personal story about a client I over-stretched early in my career — a mistake I made because I applied everything I learned all at once. You're not going to be them. And that's okay, because what you bring will be unique. 4. Clients aren't looking for perfection. They want to feel safe, understood, and encouraged. Sometimes the simplest cues — "bring your arms up here, perfect, just like that" — land better than the most anatomically precise instruction. If your client leaves feeling better than when they walked in, that is success. 5. Experience is built through action, not waiting. I tell students this all the time: you're never going to feel fully ready. The year after you pass your exam is often where you learn the most. Start before you feel good enough. The teaching itself is the skill — it's not one more certification or one more course. ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I am so thrilled to share this conversation with two of my dearest friends in the Pilates world — Patricia Liao and Anita Tang, co-founders of The Orange Room Wellness Center in Shanghai, China. What We Cover: How Patricia and Anita met as expats in the international school community and said "yes" to each other before they even knew what they were agreeing to Why they started as a yoga and Pilates studio and how The Orange Room evolved into one of the most respected Merrithew training centers in China The core values — integrity, honesty, and commitment — that have guided every hiring decision and every business challenge for 20 years How they navigated the 2008–2009 global recession, losing 40% of their clients overnight, and how the community they had built came together to help them survive What it really looks like to build a team that feels like family — and why their instructors stay for the long haul How they manage their partnership as 50/50 co-founders, and why mutual respect is the foundation that makes it work Their approach to avoiding instructor burnout by prioritizing life outside the studio What they look for when hiring (hint: it's not just qualifications — it's values, temperament, and how someone gels with the team) The future of The Orange Room and their thoughtful plan to pass the torch to the next generation ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

In this episode, I sat down with someone who has been in my world for a long time — Melanie Byford-Young, physiotherapist, Master Rehab Instructor Trainer for Stott Pilates, and co-owner of Pacific Northwest Pilates in Portland, Oregon. Melanie has spent over 25 years doing what most of us find the hardest: working with the most complex, challenging clients. And she does it brilliantly. What we talked about: How Melanie went from physiotherapy to Pilates The concept of "unwinding" complex joints Why stretching isn't always the answer The Pilates boom and where it's headed Teaching instructors to think, not just follow a syllabus How to have better pain conversations with clients The "contrarian" client Global bodies, global differences The case for lifelong mentorship Learn more about Melanie and the workshops: https://www. melaniebyfordyoungeducation. com/workshops Special Offer for Listeners: Save $100 when registering for both workshops using code PODCAST20 at checkout. Register here for both workshops and receive the listener offer: https://www. melaniebyfordyoungeducation. com/offers/NpqtFTNo/checkout (Bundle price: $500 → $400) Offer valid through June 9, 2026. ~ Connect With Melanie ~ Website - www.melaniebyfordyoungeducation.com Website - pacificnorthwestpilates.com Facebook - @PNWPilates Instagram - @pacificnwpilates Instagram - @melaniebyford_youngeducation ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

This week I got to sit down with someone who has been part of my Pilates journey since the very beginning, Carla Ricalis, Toronto-based instructor, educator, and studio owner of Studio 3. What I love about Carla is that she doesn't just teach Pilates, she thinks deeply about it. This conversation went in so many directions, and I was reminded again of how much there is still to talk about in this industry. In this episode we cover: How the Pilates landscape has changed — and what the boom of reformer-based "fitness Pilates" studios actually means for the industry The difference between client-centric and exercise-centric teaching, and why it matters for your clients' results and long-term retention Why quality over quantity has always been at the heart of Pilates — and what gets lost when that principle is ignored The importance of continuing education and what Carla would say to instructors who want to go deeper with their practice How Carla has built a culture at Studio 3 that keeps both instructors and clients engaged, connected, and coming back Instructor burnout — what it really looks like and how thoughtful scheduling and studio culture can prevent it Her three pillars for running a successful Pilates studio ~ Connect With Carla ~ Website - www.studiopower3.ca LinkedIn - connect with Carla Instagram - @studio3pilatesyoga ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I've been coaching instructors and movement professionals for years, so I thought it was time to flip the script and bring on someone who experiences Pilates from the other side — as a client. In this episode, I'm joined by one of my absolute favourite people to work with, Charan Bhattal. In this episode, we talk about: Why Charan came back to Pilates after completing teacher training — and never using it The moment she realized she couldn't (and didn't want to) practice alone How Pilates has transformed her tennis game, her yoga practice, and the way she simply walks through a city The difference between pushing through pain and truly listening to your body Why I believe the "no pain, no gain" mentality is one of the most damaging things we were ever taught What Charan looks for when she walks into a Pilates studio on the road — and what she refuses to do in a class, even when everyone around her is doing it Her biggest physical transformation (hint: it involves her core, her glutes, and yes — new jeans) Why I think the patient is always the smartest person in the room ~ Connect With Charan ~ Website - graceandgoode.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca