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Adriana Rotella

Pilates Unscripted

A Fitness and Health & Fitness podcast

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About the show

Pilates Unscripted refines how we think about movement. Join host Adriana Rotella as she shares real conversations with leading experts in the field and breaks down what really matters when it comes to the body. Whether you're a seasoned pro or brand new to mindful movement, if you care about how your body moves, you're in the right place.

Newest episodes

Questions Every Pilates Instructor Should Be Asking

34 min

Hey everyone! This episode ended up looking a little different than I planned. I was supposed to be in Riyadh, Saudi Arabia teaching two reformer courses, but my trip got canceled at the last minute due to attacks at the airport. As disappointing as it was, it gave me something unexpected…a few bonus weeks at home to slow down, reflect, and finish up my first-ever 8-week mentorship program with a group of incredible instructors. And honestly? It turned out to be one of the best experiences I've had. The questions that came out of this group were so good, I wanted to bring them here and share them with all of you. In this episode, I talk about: Wrapping up my first 8-week mentorship and what I learned from the instructors in the group  Two beautiful messages I received from mentorship participants that stopped me in my tracks How do you give a client a great workout without pushing them to the point of injury? why form is everything, why 10 reps is usually enough, and the funny (and humbling) story of teaching my aunt and uncle Pilates early in my career Giving clients the autonomy to choose their own level and why every body in the room doesn't have to do the same number of reps How to handle the client who wants more, more, more  What's the secret to keeping clients coming back for 16 years? A client of 8 years shares her perspective on how my teaching has evolved Programming: why your foundations should show up in nearly every session, and how to layer in new challenges without losing the basics What do you do when a client doesn't respond to your cuing?  Does being an advanced instructor mean teaching advanced exercises?  How do you stay inspired after years of teaching?    Shop Living Libations | livinglibations.com/adrianarotella   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Setting Rates Without the Guilt

35 min

In this solo episode, I'm diving into a conversation that keeps coming up in my mentorship group, one that I've heard from brand-new instructors and seasoned teachers alike. It's about something many of us struggle with: knowing our worth, setting our rates, and letting go of the guilt around it. So many talented Pilates instructors feel guilty about what they charge, worry about losing clients, or compare their rates to the studio down the street without stopping to consider what actually makes their teaching different. Today, I want to squash the "instructor guilt" and reframe pricing as what it really is, a fair exchange of value.   Reflection Questions: I left my mentorship group with these questions, and I want to leave you with them too. Sit with the first answer that comes to mind: Are you pricing your sessions based on your business needs or based on fear of what someone might think? If you calculated every hour you spend working on your business (scheduling, planning, cleaning, communicating), what would your actual hourly earnings be? Are you comparing your rates to another studio without knowing their costs, experience, or business model? Have you even been there? If you were truly confident in the value of your teaching, would you price your services differently? Are you building a business you want to sustain for the next 10 years or one that's just keeping you busy today?   ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Avoiding Burnout, Setting Boundaries & Energy Audits

27 min

This one's a solo episode, and it's a topic I've been wanting to talk about for a while because it's something I've lived through, and something I know so many of you instructors (and honestly, anyone in a service-based role) can relate to: burnout, boundaries, and protecting your energy. Your Energy Audit: What drains me? What fuels me? What deserves my energy? Who gets the most regulated version of me? What makes me feel alive — and how do I do more of it? What can no longer rely on my personal energy? What have I been avoiding because it's uncomfortable? Do I show up for myself? What is my body craving right now? What am I doing to support my own body? Where are you now, and where do you want to be?   ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

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All episodes

Questions Every Pilates Instructor Should Be Asking

34 min

Hey everyone! This episode ended up looking a little different than I planned. I was supposed to be in Riyadh, Saudi Arabia teaching two reformer courses, but my trip got canceled at the last minute due to attacks at the airport. As disappointing as it was, it gave me something unexpected…a few bonus weeks at home to slow down, reflect, and finish up my first-ever 8-week mentorship program with a group of incredible instructors. And honestly? It turned out to be one of the best experiences I've had. The questions that came out of this group were so good, I wanted to bring them here and share them with all of you. In this episode, I talk about: Wrapping up my first 8-week mentorship and what I learned from the instructors in the group  Two beautiful messages I received from mentorship participants that stopped me in my tracks How do you give a client a great workout without pushing them to the point of injury? why form is everything, why 10 reps is usually enough, and the funny (and humbling) story of teaching my aunt and uncle Pilates early in my career Giving clients the autonomy to choose their own level and why every body in the room doesn't have to do the same number of reps How to handle the client who wants more, more, more  What's the secret to keeping clients coming back for 16 years? A client of 8 years shares her perspective on how my teaching has evolved Programming: why your foundations should show up in nearly every session, and how to layer in new challenges without losing the basics What do you do when a client doesn't respond to your cuing?  Does being an advanced instructor mean teaching advanced exercises?  How do you stay inspired after years of teaching?    Shop Living Libations | livinglibations.com/adrianarotella   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Setting Rates Without the Guilt

35 min

In this solo episode, I'm diving into a conversation that keeps coming up in my mentorship group, one that I've heard from brand-new instructors and seasoned teachers alike. It's about something many of us struggle with: knowing our worth, setting our rates, and letting go of the guilt around it. So many talented Pilates instructors feel guilty about what they charge, worry about losing clients, or compare their rates to the studio down the street without stopping to consider what actually makes their teaching different. Today, I want to squash the "instructor guilt" and reframe pricing as what it really is, a fair exchange of value.   Reflection Questions: I left my mentorship group with these questions, and I want to leave you with them too. Sit with the first answer that comes to mind: Are you pricing your sessions based on your business needs or based on fear of what someone might think? If you calculated every hour you spend working on your business (scheduling, planning, cleaning, communicating), what would your actual hourly earnings be? Are you comparing your rates to another studio without knowing their costs, experience, or business model? Have you even been there? If you were truly confident in the value of your teaching, would you price your services differently? Are you building a business you want to sustain for the next 10 years or one that's just keeping you busy today?   ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Avoiding Burnout, Setting Boundaries & Energy Audits

27 min

This one's a solo episode, and it's a topic I've been wanting to talk about for a while because it's something I've lived through, and something I know so many of you instructors (and honestly, anyone in a service-based role) can relate to: burnout, boundaries, and protecting your energy. Your Energy Audit: What drains me? What fuels me? What deserves my energy? Who gets the most regulated version of me? What makes me feel alive — and how do I do more of it? What can no longer rely on my personal energy? What have I been avoiding because it's uncomfortable? Do I show up for myself? What is my body craving right now? What am I doing to support my own body? Where are you now, and where do you want to be?   ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Leadership, Burnout & Conscious Productivity with Stephanie Woodward

53 min

Most of us didn't get into this work because we wanted to manage people. We fell in love with movement. But somewhere along the way, we found ourselves running studios, leading teams of instructors, or working alongside people who all have different energy, different needs, and different ideas about how things should be done. Nobody hands you a manual for that part. That's why I sat down with my friend Stephanie Woodward; executive coach, workplace facilitator, leadership consultant, and founder of Agency to Change. Stephanie is the creator of the Conscious Productivity Framework, host of The Conscious Productivity Podcast, and author of the #1 Amazon bestseller The Big Scale Back: Success and Balance By Your Own Design. We covered so much ground in this one. Here's what you'll find: Episode Chapters 2:50 - Stephanie's origin story: workaholic since age 12, promoted at 28 to lead a team in their 40s 6:00 - The adrenal crash: climbing the ladder to 80–100 hour weeks and hitting rock bottom 8:00 - The Conscious Productivity Framework: Clarity, Climate, and Flow 12:00 - Why self-leadership comes first (before team leadership) 15:00 - The team's nervous system: how a regulated leader changes everything 23:00 - Where to start with self-leadership: books, podcasts, and knowing yourself 28:00 -  Dealing with the "bad apple": hiring for values, setting team norms, and having hard conversations 33:00 - Why it's like parenting (but you get to expect more from adults) 36:00 - Community, connection & climate at work 40:00 - Team-building strategies: Enneagram, cooking classes, anonymous surveys 44:00 - Chronotypes: understanding when your team (and your boss) is at their best ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Stephanie ~ Instagram - @agencytochange  Website - agencytochange.com Youtube - @agencytochange274 Podcast - The Conscious Productivity Podcast  Take the Conscious Productivity Quiz - DISCOVER...

From Nutritionist to DJ: Following Your Breadcrumbs with Rachel Molenda (DJ Ray)

57 min

This episode is a special one for me because my guest is someone I've known since our nutrition school days; long before she became "DJ Ray" or launched Reunion, the alcohol-free, women-only dance party that's taken Toronto by storm. Rachel Molenda has worn more hats than I can count: holistic nutritionist, intuitive eating coach, mindset coach, and now DJ and event producer. But through every reinvention, the thread that's stayed constant is her commitment to showing up as fully, unapologetically herself, even when it's scary, even when people might judge, and even when things go completely sideways. In this episode, we cover: How Rachel went from presenting on vitamin A with a guitar in nutrition school to building a 500-person dance party movement (yes, she literally sang a song about vitamins) Her career evolution through nutrition, intuitive eating, and mindset coaching The breadcrumb trail that led her to DJing and raves at 31, and how all the clues were there in hindsight The cancellation story: Rachel planned a sold-out 500-person rooftop party, only to wake up the morning of to orange skies and wildfire smoke warnings. She lost $8,000 in refunds in 48 hours  How vulnerability and community turned the whole thing around: she went live on Instagram, her community rallied, and the resold tickets sold out in four days Why Reunion is alcohol-free and women-only, and what happens when you remove liquid courage and the male gaze from a dance floor Knowing when to walk away from something successful (Rachel walked away from a 300,000-download podcast) and what "feeling dead inside" signals A deep dive into Pilates, Stott vs. classical, the "Pilates wars," and whether it even matters as long as people feel good ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Rachel ~ Website - www.rachelmmolenda.com  Website - www.thereuniondanceparty.com  Instagram - @rachelmmolenda Youtube - @rachelmmolenda Reunion ~ JO...

Mindful Movement, Burnout & Coming Home to Your Body with Brigette Robitaille

1 hr 5 min

I sat down with Bridget Robitaille, a Stott Pilates instructor trainer since 2009, with a background in psychology, massage therapy, breathwork, and meditation. Bridget is the founder of Inspire Movement, and honestly, every time I'm in her energy I just feel calmer. I wanted to bottle that up and share it with all of you. Timestamps 2:54 — What is mindful movement? Beyond the physical exercises 7:43 — Signs your nervous system is dysregulated (and how to notice them) 12:44 — Quick tools for regulation: physiological sigh, box breathing, tapping 19:49 — Giving clients space to feel without trying to fix them 28:37 — Adriana's burnout story: when the calendar doesn't match your values 33:20 — Bridget's edge of burnout & the three-month trip that changed everything 40:11 — The art of saying no 44:57 — Self-care vs. pampering: learning from other cultures 53:02 — Why instructors need to keep taking classes themselves 58:54 — Celebrating small victories & quieting the inner critic ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~   ~ Connect With Brigette ~ Vimeo - Brigitte Robitaille Instagram - @inspiremouvement Website - inspiremouvement.com Facebook - Inspire Mouvement   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Why Muscle Is Your Longevity Organ with Barbara Birke

59 min

Barbara Birke joins me this week for one of my favorite conversations yet. We dive deep into why building and maintaining muscle is one of the most important investments women can make for long-term health, especially as we move through our 40s, 50s, and beyond. If you've ever wondered whether Pilates counts as strength training, how much protein you really need, or why the scale isn't telling you the whole story, this episode is for you. Key Takeaways Muscle is the longevity organ. It supports your bones, joints, metabolism, blood sugar, brain, mood, and energy. Use it or lose it. From age 35 onward, muscle declines unless you actively work against it. 2–3 sessions, 30 minutes each per week is enough to see meaningful benefits. Protein matters: Aim for 1.2–1.6g per kilo of body weight if you're active. Body composition > scale weight. Muscle is denser than fat. How your jeans fit tells you more than a number. Form first, then load. Don't add weight to faulty movement patterns. Reduce tension, fix the form, then build back up. Pilates counts as strength training as long as there's progressive overload (increasing spring resistance over time). Movement is not a punishment. Reframe it as nourishment and self-care.   ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE   ~ Connect With Barbara ~ Instagram - @strongwithbarbara Website - optimum-you.com YouTube - @strongwithbarbara  Strength Training Course - Power & Balance  ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Marketing Made Simple: Building Events, Community, and Confidence with Tracy Smith

1 hr 2 min

This week I'm joined by Tracy Smith, marketing strategist, speaker, entrepreneur, mom of two teenage boys, and founder of Oh Yes We Can, her signature event for women entrepreneurs and leaders. I've had the pleasure of getting to know Tracy over the past year, presenting at her events, and being part of the same mastermind group, and I love how she keeps marketing simple, practical, and doable. In this episode, we get into: The vision behind Oh Yes We Can Event planning secrets  What to do when things go wrong live  Marketing simplified Why email still beats social media  Overcoming the fear of visibility Energy, time, and boundaries    ~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~ Pilates Instructor Mentorship | JOIN HERE   ~ Connect With Tracy ~ Instagram - @bytracysmith Website - bytracysmith.com Get Your Seat at the Table   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Reclaiming Your Body Through Perimenopause & Menopause with Jenn Pike

1 hr 2 min

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  

Stop Doing It Alone: The Power of Mentorship

20 min

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  

Why Sleep Might Matter More Than Diet or Exercise with Laura Di Lorenzo

49 min

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  

Why Connection Is the Real Curriculum

26 min

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  

The Truth About Prenatal Pilates with Victoria Roper

1 hr 0 min

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  

What Every Woman Should Know About Perimenopause & Menopause with Dr. Carrie Jones

1 hr 2 min

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  

Is Perfect Posture a Myth?

23 min

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  

How to Ace Your Pilates Exam

36 min

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  

Why Movement Matters More Than Exercise

26 min

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  

The Cost of Putting Yourself Last

28 min

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  

Unlocking Pelvic Floor Health with Kristen Parise

1 hr 3 min

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 Wi...

Breathing New Life Into How We Move with Kim Kraushar

1 hr 7 min

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  

Beyond the Certification: What it Really Takes to Become a Great Pilates Teacher with Joshua Norris-Ongso

55 min

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  

Naked in Seoul: What a Korean Spa Taught Me About Self-Care

16 min

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  

Movement, Fascia, and the Science Behind How We Age with Jen Dahl

53 min

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  

The Comparison Trap

19 min

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 mor...

20 Years of Integrity, Community, and Building a Pilates Legacy in China with Patricia Liao & Anita Tang

1 hr 0 min

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

When the Body Won't Let Go: Working With Complex Clients with Melanie Byford-Young

1 hr 3 min

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

The Pilates Boom: What We're Getting Wrong and How to Fix It with Carla Ricalis

1 hr 0 min

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

A Client's Unfiltered Take on What Pilates Really Does with Charan Bhattal

50 min

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

From Patient to Instructor: Building a Global Community with Hilal Leigh

1 hr 2 min

This week I sat down with Hilal Lee — certified STOTT Pilates instructor, studio founder, app creator, and the 2024 Pilates Journal Instructor of the Year — based out of Dubai and reaching Pilates lovers everywhere through her mobile app and social media community. Hilal's story is not your typical career pivot. A serious neck injury in 2014 that left the left side of her body temporarily paralyzed became the turning point that led her to leave a successful corporate career and pursue Pilates full time. What struck me most about her story is not just the courage it took to make that leap, but the sheer discipline and strategic thinking she brought to it. She had a plan — and she worked it. In this episode, we covered: Leaving corporate behind — why a near-paralysis experience became the catalyst for a completely new life, and why she says she might never have left without it The romanticization of becoming a Pilates instructor — what it actually takes, including years of early-morning and late-night shifts, continuous education, and learning in a second language Why solid training matters more than ever — with weekend certifications flooding the market, we got into why a rigorous foundation (and ongoing education) isn't optional if you want to truly serve your clients Building a one-to-one practice and staying sane — the isolation of solo teaching, and how community, workshops, and getting out to events is what keeps the spark alive Creating the Hilal Pilates app — how she built a mat-based library of 250+ classes from scratch, during COVID, with a baby at home, and why knowing your audience is everything Pricing yourself fairly — a conversation I know so many of us need to have. Hilal's perspective: benchmark your peers, trust your education, and know your market. You have earned it. Pilates as a foundation for everything — whether your clients go on to lift weights, play pickleball, or just want to pick something up off the floor without pain, we are givi...

Building a 25-Year Pilates Legacy with Connie Ierullo

48 min

In this episode, I sit down with someone who has been a cornerstone of my own Pilates journey — Connie Ierullo, co-owner of the Pilates Body Studio in Oakville, Ontario, and one of my very first instructors and instructor trainers. Twenty-five years in, Connie is still one of the most thoughtful, principled educators in this industry, and this conversation did not disappoint. We go deep on what it actually takes to build a lasting studio, what it means to be a skilled instructor, and why Pilates — done right — is a practice for life. In this episode, we cover: What inspired Connie to open her studio 25 years ago (hint: it's deeply personal and incredibly moving) What it was like teaching Pilates back when people literally couldn't pronounce the word Why the staying power of Pilates comes down to adaptability — for instructors and clients alike The shift in clientele from older demographics to younger practitioners, and why the conversation we have with each group needs to be different Why private sessions when you're starting out are so worth the investment What Connie looks for in her certification students — and the traits that separate a good instructor from a great one The 10,000-hour rule... and why it might actually be a lifetime Why Connie went back to school to become an osteopathic manual practitioner, and how that has completely transformed the way she sees the body in motion The beautiful overlap between Pilates and osteopathy — and why understanding the body as a whole, interconnected system changes everything What makes a studio last: client-centered motivation, community, a strong team, and knowing your "why" Why Connie believes Pilates is here to stay — and what will separate the studios that thrive from those that don't   ~ Connect With Connie ~ Instagram - @thepilatesbodystudio Website - www.pilatesbody.ca New Student 3 Class Group Pass - ACCESS HERE STOTT PILATES Certification Schedule - ACCESS HERE STOTT PILATES Online Live Int...

The Real State of Pilates with Mila Aleshina

1 hr 3 min

In this episode, I sit down with someone I've had the pleasure of knowing since her earliest days in Pilates — Mina Aleshina, functional movement coach and founder of Saana Studio in Geneva, Switzerland. This one got me fired up in the best way possible, and I think it will for you too. Mila is a STOTT Pilates instructor, Functional Range Conditioning mobility specialist, ELDOA practitioner, and TRX trainer. She works out of a physical therapy center in Geneva where she takes a deeply therapeutic approach to movement — and she is not afraid to say exactly what she thinks about where the Pilates industry is headed. In this episode we talk about: Mila's personal journey from discovering Pilates for her own rehabilitation to building a multi-disciplinary practice that blends Pilates, ELDOA, FRC, and TRX Why finishing your certification is just the beginning — and how working under an osteopath early in her career shaped everything The Pilates boom: what's exciting about it, what's deeply concerning, and why Mila calls it "the McDonald's era of the Pilates industry" How watered-down training and fitness-branded Pilates is feeding off a therapeutic reputation it hasn't earned — and who gets hurt in the process The client who came in saying Pilates hurt their back (and why that should never happen) Why I believe — and Mila agrees — that Joseph Pilates himself would have kept evolving the method Knowing your "why" as an instructor and choosing a lane: therapeutic vs. fitness Pilates and why trying to be both often means serving no one well The moment early in my career that reminded me exactly why I do this work (and it involved a client with tears in her eyes) Teaching the person in front of you — not the exercise The connection between nutrition and movement, why Mila brought in a clinical dietitian to work alongside her practice, and why exercise alone isn't the full picture Battling sarcopenia, building bones, and why the unsexy basics — consistency, nutri...

The Cueing Episode Every Instructor Needs

41 min

In this solo episode, I dive deep into one of the most essential tools in our Pilates instructor toolkit: cueing. Whether you're a new instructor or a seasoned pro, how we communicate with our clients can either transform their movement or leave them confused and frustrated.   Chapters: 0:52 - Verbal Cueing - The Foundation of Instruction 9:07 - Tactile Cueing - The Power of Touch 11:08 - Visual/Imagery-Based Cueing 26:49 - Using Positive Cues 28:46 - Group-Based Cueing   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca  

Unlocking the Power of Breath: Transform Your Mind and Body with Salvatore Liberti

49 min

What an incredible conversation I had with Salvatore Liberti, founder of Liberti Breathwork! Meeting him in Lima a few months ago and experiencing his breathwork class firsthand completely shifted my understanding of what's possible with conscious breathing.   Chapters: 1:16 - Salvatore's Journey 11:53 - The Breathwork Spectrum 15:58 - Working with Groups vs Individuals 20:01 - Why Breathwork is Having Its Moment 25:09 - Practical Tools You Can Use Today 29:15 - Improving Your CO2 Tolerance 34:43 - Building Resilience Through Breath 37:58 - Transformational Stories   ~ Connect With Salvatore ~ Website - libertibreathwork.com Email - salvatore@libertibreathwork.com   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

The First Session Framework That'll Have Clients Coming Back for More

23 min

Welcome back to Pilates Unscripted! In this episode, I'm speaking to two audiences at once—clients looking for a great Pilates experience and instructors who want to create one.   Chapters: 0:53 - The Intake Process: Building Trust from the Start 2:59 - Postural Analysis: What We See vs. What We Diagnose 6:44 - Client Agency and the 80/20 Rule 7:53 - The Guitar Story 10:43 - Red Flags for Clients and Instructors 12:51 - What a First Session Should Feel Like 15:23 - Debunking No Pain, No Gain 16:34 - Delivery of Principles 17:45 - End of Session Questions and Next Steps 19:08 - Setting Realistic Expectations ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

Welcome to Pilates Unscripted!

10 min

Welcome to the very first episode of Pilates Unscripted. I'm so excited you're here! In this episode, I'm sharing my story as a Pilates instructor trainer with 25 years of experience and a registered holistic nutritionist practicing just outside Toronto, Ontario. This show is my space to explore all things movement and health with you.   Let's dive in! ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

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