The human body is designed for resilience, but what happens when the journey takes an unexpected turn? In this deeply personal and raw episode, Aly DiRoma shares her birth story—a narrative of empowerment, adaptability, and redefining plans. This isn't just a story about labor and delivery; it’s a reflection on how life’s unplanned moments can teach us to rely on the physical and emotional resources we’ve cultivated.

Aly recounts her initial plans for an unmedicated vaginal birth, which turned into an unexpected C-section due to her baby being breech. As she navigates the twists of her experience, she shares a powerful mantra that emerged from her journey: “It wasn’t the birth I planned to have, but it was the birth I was meant to have.”

In This Episode, Aly Covers:

• How physical preparation helped her navigate labor, delivery, and recovery.
• Why cultivating “physical resources” is crucial for life's unexpected challenges.
• The reality of postpartum recovery and the lessons it teaches about resilience.
• The importance of support systems, from doulas to medical professionals, in transformative experiences.
• The surprising synchronicities that connected her birth experience to her professional journey.

With humor, honesty, and heart, Aly explores the intersection of physical strength, emotional resilience, and the unexpected lessons life brings. Whether you've experienced childbirth or not, this episode reminds us all to honor the strength within and to embrace the journey—even when it’s not what we had planned.

Ready to be inspired and reflect on your own inner resources? Explore the Winter theme, “Resourced Within,” to nurture your body and build sustainable strength that will help your through the unexpected twists of life. Visit the Modern Body Studio for a free 7-day trial, offering over 300 classes designed to meet you right where you're at. https://modernbody.uscreen.io/

Follow Aly on Instagram: @alydiroma

Connect with Aly DiRoma:  https://link.me/alydiroma

And if you want a deep exploration and understanding of how the Modern Body Method works to support you throughout the seasons of the year, and the seasons of your life, then get your copy of the Modern Mover’s Guide. It makes a great companion to your Modern Body membership if you are already part of the community. And if you aren’t a Modern Mover yet, the Modern Mover’s Guide is a great place to begin your journey. https://modernmoversguide.com/guide

Podcast Show Notes: Episode 45 — A 3-Step Cycle for Better Breathing

This week, we’re diving into a bite-sized yet transformative mini-episode that introduces a game-changing tool for your movement practice: the 3-Step Cycle for Better Breathing.

Aly takes us through a simple, effective method to synchronize your breath and movement, unlocking deeper body awareness and maximizing the benefits of every workout—or even your day-to-day activities. She shares how clients have used the 3-step breath cycle in everyday situations—from calming pre-MRI jitters to grounding themselves before a big event. It's a tool for movement and life.

This episode is perfect for anyone looking to create a stronger connection with their body, no matter where they are on their fitness journey.

• Why breathwork is the foundation of movement and overall well-being
• The 3-step breath cycle: Diaphragm, Pelvic Floor, Transverse Abdominis
• Practical tips to practice and enhance this cycle at home or in class
• How aligning your breath can stabilize your core, improve spinal health, and support mental clarity

“Your breath and movement connection is everything.” Aly emphasizes the often-overlooked power of mindful breathing to amplify your exercises and create stability from within.

Understand the role of your diaphragm, pelvic floor, and deep core muscles in every movement. Learn how this dynamic trio works together naturally to create strength and balance.

Aly’s pro tip? Practice this cycle while sitting at your desk, waiting in the car, or even during stressful moments to center yourself and build confidence in your body.

Breathe better, move better, live better—press play and transform your foundation today!

New episodes drop every Friday! Don’t forget to rate, review, and share with a friend.

Curious to dive deeper? Modern Body Studio members get access to an exclusive video series breaking down each part of the breath cycle. Explore the Winter theme, “Resourced Within,” to nurture your body and build sustainable strength for the year ahead. Visit the Modern Body Studio for a free 7-day trial, offering over 300 classes designed for all seasons and stages of life. https://modernbody.uscreen.io/

Follow Aly on Instagram: @alydiroma

And if you want a deep exploration and understanding of how the Modern Body Method works to support you throughout the seasons of the year, and the seasons of your life, then get your copy of the Modern Mover’s Guide. It makes a great companion to your Modern Body membership if you are already part of the community. And if you aren’t a Modern Mover yet, the Modern Mover’s Guide is a great place to begin your journey. https://modernmoversguide.com/guide

Connect with Aly DiRoma:  https://link.me/alydiroma

The human body is designed for movement, but have you ever thought about the seasons your body experiences—both physically and metaphorically? In this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma invites us to align with the slower rhythms of winter, a season for reflection, replenishment, and going inward.

Through her insightful and relatable storytelling, Aly breaks down the concept of "physical resources" and why they matter, from muscle strength to nervous system support. She offers actionable advice on how to assess where you are now, identify the gaps in your physical well-being, and gradually rebuild for long-term resilience. Aly shares her own postpartum journey—a season of life that tested her resources to their limits—and how she used slow, intentional movement to begin her recovery.

Notable Quotes:

• "We should start the year off at a walking pace instead of an all-out sprint, building our resources slowly during winter so we're ready to bloom in spring."
• "Movement is so much more than shaping our body; it’s about shaping our life."

In This Episode:

• What it means to "restock your physical resources" and why it's important.
• The four pillars of physical well-being: strength, endurance, mobility, and balance.
• How to approach movement in different "seasons of life" and align with the rhythm of the year.
• Aly’s personal insights on postpartum recovery and finding balance as a new mom.
• Practical tips for starting small and assessing your unique needs.

Whether you're navigating the challenges of a new chapter or simply looking to move through life with more ease, this episode is a gentle reminder to honor where you are, reflect, and grow.

Explore Modern Body: Interested in rebuilding your physical resources and starting the year strong? Join Aly on the Modern Body platform for a free 7-day trial, offering over 300 classes designed for all seasons and stages of life.

Visit Modern Body Studio

Follow Aly on Instagram: @alydiroma

New episodes drop every Friday! Don’t forget to rate, review, and share with a friend.

And if you want a deep exploration and understanding of how the Modern Body Method works to support you throughout the seasons of the year, and the seasons of your life,then get your copy of the Modern Mover’s Guide. It makes a great companion to your Modern Body membership if you are already part of the community. And if you aren’t a Modern Mover yet, the Modern Mover’s Guide is a great place to begin your journey. https://modernmoversguide.com/guide

Connect with Aly DiRoma:  https://link.me/alydiroma

The human body is complex, and its nutritional needs are as unique as each individual. This week on Modern Body: Pilates & Movement for Life, Aly DiRoma welcomes back holistic nutrition and health coach McKenna Garrison to explore the often-confusing world of supplements. If you’ve ever been unsure about what to take, when to take it, or whether supplements are even necessary, this episode provides clarity and practical advice.

Aly and McKenna unravel the complexities of supplements, discussing their benefits, how to identify what your body might need, and how to incorporate them safely into your routine. Whether you're curious about testing, tailoring your nutrition, or avoiding marketing gimmicks, this conversation will empower you to make informed choices.

Key Takeaways:

• Tailored Nutrition Matters: McKenna shares how symptoms and testing can guide supplement choices.
• Temporary vs. Long-Term Use: Learn when supplements can provide short-term support and when they’re a sustainable addition to your lifestyle.
• Testing Options: Discover the value of Dutch tests, GI mapping, and more to better understand your body's needs.
• Smart Supplementation: Aly and McKenna highlight the importance of introducing supplements gradually to monitor their effects.
• Navigating the Industry: Get tips on choosing high-quality products and why some trendy supplements may not be right for you.

Notable Quote:

"Supplements are meant to support your health, not replace mindful eating or holistic care. It’s about finding what works best for your unique body." – McKenna Garrison

Where to find McKenna:

Website: https://www.btbwithmckenna.com

Get your copy of The Cyclical Protocol here. Use the code MODERNBODY for $15 off.

Check out Episode #15 of the Modern Body Podcast with McKenna.

Ready for a well-rounded approach to movement and health? Join the Modern Body Online Studio community! Start your journey with our free 7-day trial and gain access to over 300 exclusive classes and resources designed to help you thrive.

Connect with Aly:  https://link.me/alydiroma

Introduction: In this episode, Aly DiRoma shares her expertise on creating sustainable movement habits that fit seamlessly into your daily life. Whether you're a fitness newbie or a seasoned enthusiast looking to reinvigorate your routine, Aly's insights and practical advice will help you build a lasting habit of movement that you actually enjoy.

Episode Highlights:

• Habits, Routines, and Rituals: Aly begins by differentiating between habits, routines, and rituals, explaining how each plays a unique role in our daily lives. Habits are single actions done regularly, routines are sequences of habits, and rituals are meaningful practices that prepare us for more demanding tasks.
• The Power of Habit Stacking: Aly introduces the concept of habit stacking, inspired by James Clear’s "Atomic Habits." By attaching new habits to existing ones, you can seamlessly integrate movement into your day. For example, adding a short stretch session while waiting for your coffee to brew.
• Commitment is Key: The first principle focuses on the importance of commitment. Aly encourages listeners to make realistic commitments based on their schedules and to start small. Setting specific times for movement helps in building a consistent practice.
• Consistency Over Intensity: Aly emphasizes the value of consistency over intensity. She suggests starting with shorter, manageable sessions to build a routine. Consistent, high-quality movement, even in small doses, is more beneficial than sporadic, intense workouts.
• Make It Enjoyable: The third principle is all about finding joy in movement. Aly shares personal anecdotes about trying different forms of exercise and encourages listeners to explore various activities until they find something they truly enjoy. This makes it easier to stick with the habit long-term.
• Integrate Movement Into Daily Life: Aly discusses how modern conveniences have reduced our need for physical activity. She suggests finding ways to incorporate movement naturally into your day, such as walking during breaks or doing household chores.
• Focus on Feelings Over Metrics: The final principle advises focusing on how movement makes you feel rather than obsessing over metrics. Aly highlights the mental and emotional benefits of movement, encouraging listeners to tune into the positive feelings and internal benefits that come with regular activity.

Want to feel supported all year long? Get your copy of the Modern Mover’s Guide, an e-book filled with practical insights on Modern Body’s methods. It makes a great companion to your Modern Body membership if you are already part of the community. And if you aren’t a Modern Mover yet , the Modern Mover’s Guide is a great place to begin your journey. https://modernmoversguide.com/guide

Not a member yet? Join Modern Body to get started with a free 7-day trial today to unlock all the full collection of over 300 on-demand classes designed to support your spine and overall health. https://modernbody.uscreen.io/

Connect with Aly DiRoma:  https://link.me/alydiroma

The end-of-year hustle is upon us, and with it comes a whirlwind of holiday prep, parties, and to-do lists. In this week’s episode, Aly DiRoma takes a pause from the chaos to help us reframe our relationship with movement during this busy season. Instead of focusing on calories burned or how you look, Aly shares how movement can become your secret weapon for staying grounded, connected, and uplifted through December's madness.

Key Takeaways:

1. De-Stress with Movement: Aly introduces the concept of a "movement bath"—a restorative practice that calms the nervous system. Whether it’s slow, fluid movements, breathing exercises, or fascia-focused techniques, these practices help melt away tension and bring a sense of ease back into your body.
2. Get Present: Ever feel like your mind is running in ten different directions? Classes in the Groundwork or Awaken sections of Modern Body help you reconnect with yourself through intentional, meditative movements. As Aly puts it, “You can’t think about your to-do list when you’re fully focused on your body alignment.”
3. Boost Your Mood: Need a pick-me-up? Whether it’s a Groove class with dance-party vibes, strength training, or a heart-pumping cardio session, movement can release those feel-good endorphins. And yes, Aly couldn’t resist throwing in the iconic Legally Blonde quote: “Exercise gives you endorphins. Endorphins make you happy!”

Why Listen? This episode is the perfect antidote to the seasonal overwhelm. Aly’s insights remind us that movement isn’t just about fitness—it’s a form of self-care, a way to reconnect with your inner calm, and a tool for lifting your spirits. So whether you're a Pilates pro or a curious beginner, tune in for practical tips to make movement work for you this season.

Want to feel supported all year long? Get your copy of the Modern Mover’s Guide, an e-book filled with practical insights on Modern Body’s methods. It makes a great companion to your Modern Body membership if you are already part of the community. And if you aren’t a Modern Mover yet , the Modern Mover’s Guide is a great place to begin your journey. https://modernmoversguide.com/guide

Not a member yet? Join Modern Body to get started with a free 7-day trial today to unlock all the full collection of over 300 on-demand classes designed to support your spine and overall health.https://modernbody.uscreen.io/

Connect with Aly DiRoma:  https://link.me/alydiroma

The human body thrives on balance, and nowhere is this more evident than in the intricate connection between our hips and lower back. In the final episode of the Lower Back Bliss mini-series, Aly explores how the health of our hips plays a crucial role in supporting a pain-free, flexible lower back. Whether you’re dealing with chronic discomfort or simply curious about optimizing your movement, this episode provides practical guidance to help you feel your best.

As Aly reminds us, “Every system, joint, or connective tissue works together. Nothing in the body operates in isolation.”

What You’ll Learn in This Episode:

• Why your hips might hold the key to relieving lower back tension.
• How strong, stable deep hip stabilizers protect the spine.
• The effects of muscle imbalances, like tight hip flexors or weak glutes, on overall posture and lower back health.
• The importance of balancing strength and mobility in the hips for optimal movement.
• Simple exercises that promote hip health and support a happy lower back.

Ready to achieve lower back bliss for yourself with a balanced hips? When you get the Modern Mover’s Guide you’ll also be able to grab a copy of Lower Back Bliss. This guide will take you on a deeper dive into the Feel Good Four.  You’ll also get exercises and customizations that you can tailor to your needs. https://modernmoversguide.com/guide

Inside Modern Body, members can access the full Lower Back Bliss Movement Map along with over 300 on-demand classes. 

Not a member yet? Join Modern Body to get started with a free 7-day trial today to unlock all the full collection of over 300 on-demand classes designed to support your spine and overall health.https://modernbody.uscreen.io/

Connect with Aly DiRoma:  https://link.me/alydiroma

In this episode Aly takes us into the third installment of the "Lower Back Bliss" mini-series. This week, she focuses on the transformative power of the core. Discover how a strong and supportive core can act like a built-in corset for your spine, as Aly builds on insights from previous episodes on breathing and spinal alignment.

Aly connects the dots between a balanced core and long-lasting relief for lower back discomfort. Through engaging explanations, she demonstrates how core strength isn’t just about aesthetics—it’s about functional stability that lets you move freely and confidently through life.

Notable Moments:

• “Your core is like your body’s personal anchor—when it’s engaged and supportive, everything else feels lighter and freer.”
• Anecdotes on how small core-focused tweaks in everyday movements, like standing or reaching, can reduce strain on the lumbar spine.
• Simple yet effective techniques to "wake up" your core without needing crunches or complicated equipment.

In This Episode, You'll Learn:

• Why the core is more than just your abs—it’s a complex system of muscles working in harmony.
• How to assess your own core engagement during movement.
• Exercises to start building a strong, stable foundation for your spine.

Ready to achieve lower back bliss for yourself with a strong, supportive core? When you get the Modern Mover’s Guide you’ll also be able to grab a copy of Lower Back Bliss. This guide will take you on a deeper dive into the Feel Good Four.  You’ll also get exercises and modifications that you can tailor to your needs. https://modernmoversguide.com/guide

Inside Modern Body, members can access the full Lower Back Bliss movement map along with over 300 on-demand classes. 

Not a member yet? Join Modern Body to get started with a free 7-day trial today to unlock a treasure trove of Pilates classes designed to support your spine and overall health.https://modernbody.uscreen.io/

Connect with Aly DiRoma:  https://link.me/alydiroma

The human body is a marvel of connection and adaptability, and nowhere is this more evident than in the spine. In this second installment of the Lower Back Bliss mini-series, Aly DiRoma delves into the spine's role as a dynamic system that supports and influences the health of the lower back. Whether you're feeling stiff, experiencing tension, or just curious about movement mechanics, this episode offers insightful guidance on creating a more harmonious spine system.

In This Episode:

• Discover the "Feel Good Four" approach to lower back health and why Aly takes an indirect route to address pain.
• Learn about the natural curves of the spine—why they're crucial and how to restore balance when they're off.
• Explore how the thoracic spine's mobility and strength directly affect the lumbar spine’s well-being.
• Find out why improving the thoracic spine can relieve lower back tension without targeting the lower back itself.

Highlights:

• Aly explains why lower back exercises may not be the answer and introduces a holistic view of movement mechanics.
• Practical tips for assessing thoracic spine mobility and reducing undue strain on the lumbar spine.
• Learn how everyday activities like lifting, bending, and twisting rely on the spine’s collaborative effort to stay healthy.

Aly’s engaging and actionable insights remind us that small, intentional changes to how we move can make a big difference. 

Ready to bring balance to the three segments of your spine?  When you get the Modern Mover’s Guide you’ll also be able to grab a copy of Lower Back Bliss. This guide will take you on a deeper dive into the Feel Good Four.  You’ll also get exercises and modifications that you can tailor to your needs. https://modernmoversguide.com/guide

Inside Modern Body, members can access the full Lower Back Bliss movement map along with over 300 on-demand classes. Not a member yet? Join Modern Body to get started with a free 7-day trial today.  https://modernbody.uscreen.io/

Loved this episode? Help others discover the Modern Body Podcast by leaving a review and sharing your thoughts.

Join Aly next week for part three of the series, where she focuses on the core's role in back health.

Connect with Aly DiRoma:  https://link.me/alydiroma

The human body is a complex system where everything is interlinked—and your lower back is no exception. In this episode, Aly kicks off the Lower Back Bliss mini-series, exploring the surprising connection between breathing and lower back health. This first installment of the four-part series uncovers the “Feel Good Four” and focuses on how intentional breathing techniques can support your lumbar spine and alleviate tension.

Breathing might seem simple, but as Aly explains, it holds the key to unlocking a happier, healthier lower back. Through diaphragmatic breathing, three-dimensional breathing, and internal support system activation, you’ll learn how to improve blood flow, reduce stiffness, and create stability. Aly even shares actionable tips you can practice anywhere, from your office chair to the grocery line.

• Why focusing solely on your lower back might not be the solution
• How diaphragmatic breathing promotes relaxation and reduces pain
• The importance of mobilizing the thoracic spine to support the lumbar region
• Step-by-step guidance on activating your internal support system

Ready to breathe your way to a healthier back?  When you get the Modern Mover’s Guide you’ll also be able to grab a copy of Lower Back Bliss. This guide will take you on a deeper dive into the "Feel Good Four." You’ll also get exercises and modifications that you can tailor to your needs. https://modernmoversguide.com/guide

Inside Modern Body, members can access the full Lower Back Bliss movement map along with over 300 on-demand classes. Not a member yet? Join Modern Body to get started with a free 7-day trial today. https://modernbody.uscreen.io/

If you found today’s episode helpful, please leave a rating or review to help others discover this transformational content. Your support makes a difference. Tune in next Friday for part two of this series.

Connect with Aly DiRoma: https://link.me/alydiroma