Mindfulness, Movement, and Exercise

Somatics Alone Won’t Save You (but they can help)

Hey there 👋

In this two-part episode, I dove into something I’ve been mulling over for a while: the relationship between somatic practices and strength work. TL;DR? Somatics alone won’t save you—but they do have a valuable role to play.

Let me explain. 👇

In the first 1/2 of the episode, I tell the story of a curious, body-aware student who pulled her neck doing a very simple movement—reaching in a lunge. Not a fancy trick, not a weighted squat. Just a reach. It raised the question: why do we sometimes feel pain in moments of ease, not effort?

The answer, often, comes down to strength—or the lack of it. Somatic practices help us feel better. They give us awareness, grounding, presence. But feeling better ≠ getting stronger. Strength is what helps sustain those good sensations over time.

In the second 1/2 of the episode, I talk about the integration of the two. How somatic work can support strength training, and how strength can make our somatic explorations more fruitful. They’re not opposing forces—they’re partners. 👫

So if you’ve been using only one side of the equation (either lots of lifting and no feeling, or lots of sensing with no resistance), this one’s for you.

Thanks for being here. As always, I’d love to hear your thoughts—have you found a sweet spot between somatic work and strength? Hit reply and tell me about it.

With curiosity,Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

🌀 Flexibility Isn’t What You Think 🌀

When I was a kid, I could run the mile, crank out sit-ups, and even do a pull-up. But the sit-and-reach? Total fail. Despite looking the part, I’ve never been naturally flexible—and that disconnect has stuck with me.

This week on Mindfulness, Movement, and Exercise, I’m diving into all things flexibility—what it actually is, how it differs from mobility, and why context is everything. Spoiler: touching your toes isn’t the only (or best!) measure of how well you move. 👣

✨ The research is interesting, too—static stretching can improve range of motion and performance (especially for skills that demand it). But it’s not a magic bullet. The best results come from consistency, curiosity, and understanding your why. Are you training for splits? Or just want to feel less tight during the day? Different goals, different approaches.

Instead of forcing your way deeper into a stretch, try playing with rotation, shifting, or breath. Inhale as you open and twist, exhale as you fold and lengthen. You might surprise yourself—your nervous system loves feeling safe and supported. 🧠💫

So if your hamstrings are feeling stubborn, give them a break. Explore. Add a twist. Use your breath. Smile a little. 😌

🎧 Listen to the episode 💬 I’d love to hear what resonates—hit reply and let me know!

With curiosity,Jenn

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

What does it mean to use your core? And when, exactly, does your trunk move with you—or rotate around you?

Whether you're exploring movement on the ground or in the air, the answers lie less in brute strength and more in timing, coordination, and awareness. High-level athletes don’t just strengthen their core—they learn how to move with it, through it, and around it, depending on the task.

In the latest episode of Mindfulness, Movement, and Exercise, I talk about the nuances of core engagement, why setup matters more than strength, and how you can explore your own movement habits with small, mindful shifts. There’s even a little love for aerial silks in there.

You’re not dysfunctional. Your core isn’t weak. But how you initiate, sequence, and feel movement? That might be the key.

🎧 Listen here: (Link above.)💫 Explore your center with curiosity—not rigidity.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

Welcome back to The Mindfulness, Movement, and Exercise Podcast — Season 3 is here, and I’m kicking things off by busting a few myths.

In this first episode, I dive into the deep squat obsession. You’ve probably seen the challenges — sit in a deep squat for 10 minutes a day and watch your mobility transform. But is it really that simple?

We’ll talk about:

* Why some bodies love deep squatting and others... not so much

* How structure and bone shape influence what’s possible

* Why forcing positions can backfire (yes, I’ve been there too)

* What we can learn from groups like the Hadza and their approach to rest and movement

* And why movement through a range is often more valuable than holding a position

Spoiler: variety might matter more than any one “ideal” position.

🎧 Tune in and let’s rethink what makes a deep squat actually useful — and when it might just be a shiny distraction.

[Listen to Season 3, Episode 1 here] 👇“Is Sitting in a Deep Squat the Best Way to Improve It?”

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this 2 1/2 minute body scan, Jenn guides you through a short awareness exercise focusing on the arms.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this three minute mind-body exploration, you will explore the sense of your feet, weight shifting, connection. At the end of the three minutes, you will feel more connected and grounded.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this episode, Rachel Honeyman shares her journey of entrepreneurship, self-defense, and personal growth, offering valuable insights and practical advice for women looking to empower themselves in both business and life.

Rachel discusses how she built her self-defense company and how female empowerment became the driving force behind her work. She highlights the importance of trusting your intuition and paying attention to your surroundings—sharing a personal story where her gut feeling helped her avoid a dangerous situation. Rachel emphasizes the importance of making conscious decisions throughout the day, like staying aware while pumping gas or choosing where to park, to reduce risk and stay safe.

She also shares her experience of balancing entrepreneurship with personal growth. After rebranding her business, Rachel combined her web design and self-defense offerings under the brand "Honey Bee Bold," focusing on empowering female entrepreneurs. She explains how prioritizing personal wellness and training—such as martial arts—has helped her bring more structure to her day and show up more effectively for her clients.

Rachel concludes with a special offer for listeners on her self-defense program, sharing how important it is to create both business and personal practices that help you feel empowered, focused, and grounded.

Listen in for Rachel’s empowering tips on balancing self-defense, entrepreneurship, and well-being!

Use the code MME to get a 20% discount off the Fearless Femmes course.

(Fearless Femmes can be found here.)

More information about Rachel can be found here.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this episode of the Mindfulness, Movement, and Exercise podcast, Jenn Pilotti dives into the powerful role music can play in supporting people with Parkinson’s disease. Drawing on a recent research paper, she explores the differences between internal and external musical cueing and how these methods impact gait. Jenn explains how the internal cue of singing may help make walking smoother, faster, and more coordinated for individuals with Parkinson’s. She also discusses the potential of musical cues to aid in skill learning, offering insights into how rhythmic guidance could be integrated into movement practices to enhance everyday mobility and coordination.Full paper can be found here.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this episode of Mindfulness, Movement, and Exercise, Jenn explores the diverse ways energy manifests in our lives and how we can work with—rather than against—our natural rhythms. Jenn discusses the concept of nervous system regulation and challenges the notion that meditation and mindfulness have to follow traditional slow practices to be effective. Whether you're full of vigor or move at a calmer pace, this episode offers practical insights on honoring your unique energy levels and adapting mindfulness techniques to better suit your lifestyle.

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com

In this episode of Mindfulness, Movement, and Exercise, Jenn Pilotti sits down with Jessica John, founder of Circus Mobility and a former CIA leadership analyst. Together, they explore Jessica’s inspiring journey from leadership analysis to coaching aerial arts and pole, and the connection between movement, strength, and mental resilience. They delve into the importance of fluidity in aerial practices, the value of mindful movement, and the shift toward online coaching during the pandemic. Tune in to hear Jessica’s unique perspectives on balancing discipline, creativity, and the pursuit of lifelong movement practices.More information about Jessica can be found at https://circusmobility.com

Follow her on instagram @circumobility

This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com