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

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 - [email protected]

~ 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