This week's solo episode was inspired by a conversation I had with one of my students, and honestly, it's something I think about a lot in my own life. We talk about self-care constantly in this industry, but I want to go deeper than bubble baths and face masks. I'm talking about the real, unsexy, foundational stuff that actually keeps you going.

In this episode, I cover:

• Why prioritizing yourself is one of the most generous things you can do for the people around you

• The mindset shift that changed how I think about rest, recovery, and "pampering" (spoiler: it's not pampering)

• My personal health journey

• The clean beauty and body care brands I've trusted for years (Living Libations, I'm looking at you)

• Simple, realistic ways to start protecting your time and your health

• Why demonstrating for your clients does NOT count as your workout

• The science behind why even a 15-minute walk after a meal matters more than you think

• Sleep, relationships, social media consumption, and how what you take in shapes how you show up

• Why the changes you make today are an investment in who you want to be at 60, 70, 80, and beyond

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

Pilates Instructor Mentorship | JOIN HERE

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

In this episode, I'm talking to Kristen Parise, a physiotherapist specializing in pelvic health. We discuss the importance of understanding the pelvic floor, breaking the stigma surrounding pelvic health issues, and the interconnectedness of various health aspects. Kristen shares insights on effective cueing techniques for pelvic floor activation, common misconceptions about pelvic health, and the significance of education in empowering women.

Key Takeaways:

• Pelvic health is often overlooked but crucial for overall well-being.

• Education about the pelvic floor can empower individuals to seek help.

• Many women experience pelvic floor dysfunction without realizing it.

• Breaking the stigma around pelvic health is essential for better health outcomes.

• Hydration plays a key role in bladder health and function.

• Understanding the anatomy of the pelvic floor is vital for effective treatment.

• Effective cueing techniques can help individuals connect with their pelvic floor.

• Pelvic floor dysfunction can manifest in various ways, including pain and incontinence.

• Investing in pelvic physiotherapy can lead to significant improvements in quality of life.

• Continuous learning is important in the field of health and wellness. Removing coffee or carbonated drinks can improve health.

• A strong pelvic floor must also be able to relax.

• Body awareness is crucial for pelvic floor health.

• Symptoms like incontinence should not be ignored.

• Regular check-ups can prevent pelvic floor issues.

• Perimenopause can bring unexpected pelvic floor changes.

• Empowerment comes from understanding your body.

• Visualization can enhance muscle function.

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

~Join My Pilates Mentorship Waitlist HERE ~

~ Connect with Kristen ~

Website - blueberrytherapy.ca

Instagram - @blueberrytherapypelvichealth

Instagram - @kristenparise

LinkedIn - kristenparise

Podcast - https://podcast.blueberrytherapy.ca/

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

Kim Kraushar has been one of my greatest teachers, and this conversation did not disappoint. With over 30 years studying the connection between movement, breath, mindset, and wellbeing, Kim is a Merrithew Master Instructor Trainer, international educator, and co-owner of Interlude Spas.

Practical, grounded, and full of wisdom. You are going to love this one.

What We Cover:

• Why maintaining your own movement practice is essential as a teacher

• The difference between teaching choreography and facilitating real body experiences

• How fascial work changed the way I approach client sessions

• The emotional side of movement and how to hold space for releases in the studio

• What nutritious breathing actually looks like and why dramatic breathing works against you

• A simple breath practice you can use anywhere to shift out of fight or flight in 90 seconds

• Why breath is the most underrated tool in health, performance, and everyday life

• How Kim distilled decades of breathwork research into practical, experiential programs for movement professionals

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

~Join My Pilates Mentorship Waitlist HERE ~

~ Connect with Kim ~

Website - www.interlude.com

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

This week I sat down with someone whose journey in movement truly blew me away. Joshua Norris Ongso is an Australian physiotherapist with over 20 years of experience, a former competitive aerobic gymnast, founder of 10 Pilates and barre studios, and the creator of the world's first physiotherapist-designed barre workouts. He's now based in Portugal, bringing his S3 Method to a whole new community.

In this episode, we talk about:

• How a burnt-out physio and a recommendation for clinical Pilates set Joshua on his entire career path

• Why so many people focus on one pillar of movement (stretch OR strength OR stability) instead of all three

• The problem with social media fitness trends, including the infamous levitation challenge (yes, we went there)

• The importance of layering exercises and why skipping foundational steps is setting clients up for failure

• How to know when something is outside your scope of practice, and why that matters more than ever

• The war between classical and contemporary Pilates, and why we think Joseph Pilates himself would have evolved his method

• What responsible posting on social media actually looks like

• Joshua's incredible mentorship story and the young instructor in Lisbon who is proof that doing it right pays off

• Planning your classes versus winging it and when each is appropriate

• Why repetition is everything, and why one rep of something flashy teaches your body nothing

• Integrating what you learn in the studio into your everyday life

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

Pilates Instructor Mentorship | JOIN HERE

~ Connect with Joshua ~

Instagram - @joshua.s3pilates

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

Picture this: Seoul, South Korea, about 20 years ago. It's 10 PM, class just wrapped up, and my students invite me to the sauna. Sounds lovely, right? What I did not expect was walking into a room with 200 naked Korean ladies and realizing very quickly that this was NOT the kind of sauna I had in mind.

I hope this one makes you laugh, maybe blush a little, and hopefully inspires you to find your own version of self-care — whatever that looks like for you.

In this episode I'm talking about:

• Why I love teaching internationally and what it's done for my teaching and my soul

• The VERY real cultural differences around body confidence and communal bathing (no judgment — just pure shock on my end!)

• The full, unfiltered story of my first Korean spa experience — showers, body scrubs, tiny hand towels and all

• Why I now say yes to the experience... but also why I now politely decline when my Korean students invite me back

• My honest thoughts on self-care vs. pampering — because they are NOT the same thing

• How my upbringing shaped my relationship with my body, and the ongoing (and very real) journey of learning to be comfortable in my own skin

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

I've been wanting to have Jen on the podcast for so long, and this conversation did not disappoint. Jen Dahl is a contemporary dance and theater artist, post-rehabilitation movement specialist, and fascial movement educator with over 20 years of experience. She's also a Stott Pilates Master Instructor Trainer based in Italy, and honestly, every conversation I have with her leaves me wanting more.

In this episode, we get into why going back to basics is always the answer, how the body and brain are one connected system, and why there are truly no secrets and no shortcuts when it comes to movement longevity.

What we cover:

• How Jen's dance background led her to dig deeper into biomechanics and movement science — and why she felt her generation of dancers was underserved

• Why the most skilled movers are the ones who can adapt and strategize, not just follow a choreography

• The importance of meeting clients where they're at — including a great story about a 16-year-old golfer with debilitating back pain who became pain-free through basic movement work

• Why high-performance athletes often have major movement blind spots, and how Pilates bridges that gap

• The fascial piece: what it is, why less structured movement can push clients past a plateau, and why results speak louder than peer-reviewed studies

• The brain-body connection and why over-thinking your movement can actually get in the way

• Jen's own training philosophy — changing things up every 6 weeks to 3 months, walking everywhere, and staying genuinely curious

• Instructor burnout: how many clients is too many, the difference between online and in-person energy drain, and why boundaries are a gift to your clients too

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

~ Connect With Jen ~

Email - [email protected]

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

In this episode, I'm sharing five things I wish someone had told me before I started teaching — and honestly, things I still remind myself of today after 25 years in the industry.

What we cover:

1. Confidence doesn't mean knowing everything.

One of the biggest misconceptions I see in new instructors is thinking you need to feel fully ready before you can lead others. The truth? Great teachers aren't confident because they know it all — they're confident because they stay curious and stay present. I share the story of my very first apprentice hour and the moment I realized I did have something to offer, even when I felt miles behind.

2. The best teachers never stop being students.

I still encounter things in the studio that surprise me — after 25 years. The goal isn't mastery; it's continuous layering of knowledge onto what you already know. Topics like fascia are still evolving, and the most respected instructors in the field are still questioning, refining, and changing their perspectives decades in.

3. Comparison destroys perspective.

Comparing your day one to someone's year twenty is like comparing the start of a journey to mile 10,000. I share a personal story about a client I over-stretched early in my career — a mistake I made because I applied everything I learned all at once. You're not going to be them. And that's okay, because what you bring will be unique.

4. Clients aren't looking for perfection.

They want to feel safe, understood, and encouraged. Sometimes the simplest cues — "bring your arms up here, perfect, just like that" — land better than the most anatomically precise instruction. If your client leaves feeling better than when they walked in, that is success.

5. Experience is built through action, not waiting.

I tell students this all the time: you're never going to feel fully ready. The year after you pass your exam is often where you learn the most. Start before you feel good enough. The teaching itself is the skill — it's not one more certification or one more course.

~ Go to getsensate.com/arnutrition and use code "ARnutrition" for 10% off ~

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

I am so thrilled to share this conversation with two of my dearest friends in the Pilates world — Patricia Liao and Anita Tang, co-founders of The Orange Room Wellness Center in Shanghai, China.

What We Cover:

• How Patricia and Anita met as expats in the international school community and said "yes" to each other before they even knew what they were agreeing to

• Why they started as a yoga and Pilates studio and how The Orange Room evolved into one of the most respected Merrithew training centers in China

• The core values — integrity, honesty, and commitment — that have guided every hiring decision and every business challenge for 20 years

• How they navigated the 2008–2009 global recession, losing 40% of their clients overnight, and how the community they had built came together to help them survive

• What it really looks like to build a team that feels like family — and why their instructors stay for the long haul

• How they manage their partnership as 50/50 co-founders, and why mutual respect is the foundation that makes it work

• Their approach to avoiding instructor burnout by prioritizing life outside the studio

• What they look for when hiring (hint: it's not just qualifications — it's values, temperament, and how someone gels with the team)

• The future of The Orange Room and their thoughtful plan to pass the torch to the next generation

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

In this episode, I sat down with someone who has been in my world for a long time — Melanie Byford-Young, physiotherapist, Master Rehab Instructor Trainer for Stott Pilates, and co-owner of Pacific Northwest Pilates in Portland, Oregon. Melanie has spent over 25 years doing what most of us find the hardest: working with the most complex, challenging clients. And she does it brilliantly.

What we talked about:

• How Melanie went from physiotherapy to Pilates

• The concept of "unwinding" complex joints

• Why stretching isn't always the answer

• The Pilates boom and where it's headed

• Teaching instructors to think, not just follow a syllabus

• How to have better pain conversations with clients

• The "contrarian" client

• Global bodies, global differences

• The case for lifelong mentorship

Learn more about Melanie and the workshops: https://www.melaniebyfordyoungeducation.com/workshops

Special Offer for Listeners: Save $100 when registering for both workshops using code PODCAST20 at checkout.

Register here for both workshops and receive the listener offer: https://www.melaniebyfordyoungeducation.com/offers/NpqtFTNo/checkout

(Bundle price: $500 → $400) Offer valid through June 9, 2026.

~ Connect With Melanie ~

Website - www.melaniebyfordyoungeducation.com

Website - pacificnorthwestpilates.com

Facebook - @PNWPilates

Instagram - @pacificnwpilates

Instagram - @melaniebyford_youngeducation

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca

This week I got to sit down with someone who has been part of my Pilates journey since the very beginning, Carla Ricalis, Toronto-based instructor, educator, and studio owner of Studio 3.

What I love about Carla is that she doesn't just teach Pilates, she thinks deeply about it. This conversation went in so many directions, and I was reminded again of how much there is still to talk about in this industry.

In this episode we cover:

• How the Pilates landscape has changed — and what the boom of reformer-based "fitness Pilates" studios actually means for the industry

• The difference between client-centric and exercise-centric teaching, and why it matters for your clients' results and long-term retention

• Why quality over quantity has always been at the heart of Pilates — and what gets lost when that principle is ignored

• The importance of continuing education and what Carla would say to instructors who want to go deeper with their practice

• How Carla has built a culture at Studio 3 that keeps both instructors and clients engaged, connected, and coming back

• Instructor burnout — what it really looks like and how thoughtful scheduling and studio culture can prevent it

• Her three pillars for running a successful Pilates studio

~ Connect With Carla ~

Website - www.studiopower3.ca

LinkedIn - connect with Carla

Instagram - @studio3pilatesyoga

~ Connect With Me ~

Instagram - @adriana.rotella

Website - adrianarotella.ca