Advertise on podcast: Pilates Unscripted

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 MORE   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

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 ~ JOIN THE WAITLIST   ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

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

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

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

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