Episodes
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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
Pilates Instructor Mentorship | JOIN HERE
~ Connect with Joshua ~
Instagram - @joshua.s3pilates
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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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
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Missing episodes?
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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
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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
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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
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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/workshopsSpecial 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
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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
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I've been coaching instructors and movement professionals for years, so I thought it was time to flip the script and bring on someone who experiences Pilates from the other side — as a client. In this episode, I'm joined by one of my absolute favourite people to work with, Charan Bhattal.
In this episode, we talk about:
Why Charan came back to Pilates after completing teacher training — and never using it
The moment she realized she couldn't (and didn't want to) practice alone
How Pilates has transformed her tennis game, her yoga practice, and the way she simply walks through a city
The difference between pushing through pain and truly listening to your body
Why I believe the "no pain, no gain" mentality is one of the most damaging things we were ever taught
What Charan looks for when she walks into a Pilates studio on the road — and what she refuses to do in a class, even when everyone around her is doing it
Her biggest physical transformation (hint: it involves her core, her glutes, and yes — new jeans)
Why I think the patient is always the smartest person in the room
~ Connect With Charan ~
Website - graceandgoode.com
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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This week I sat down with Hilal Lee — certified STOTT Pilates instructor, studio founder, app creator, and the 2024 Pilates Journal Instructor of the Year — based out of Dubai and reaching Pilates lovers everywhere through her mobile app and social media community.
Hilal's story is not your typical career pivot. A serious neck injury in 2014 that left the left side of her body temporarily paralyzed became the turning point that led her to leave a successful corporate career and pursue Pilates full time. What struck me most about her story is not just the courage it took to make that leap, but the sheer discipline and strategic thinking she brought to it. She had a plan — and she worked it.
In this episode, we covered:
Leaving corporate behind — why a near-paralysis experience became the catalyst for a completely new life, and why she says she might never have left without it
The romanticization of becoming a Pilates instructor — what it actually takes, including years of early-morning and late-night shifts, continuous education, and learning in a second language
Why solid training matters more than ever — with weekend certifications flooding the market, we got into why a rigorous foundation (and ongoing education) isn't optional if you want to truly serve your clients
Building a one-to-one practice and staying sane — the isolation of solo teaching, and how community, workshops, and getting out to events is what keeps the spark alive
Creating the Hilal Pilates app — how she built a mat-based library of 250+ classes from scratch, during COVID, with a baby at home, and why knowing your audience is everything
Pricing yourself fairly — a conversation I know so many of us need to have. Hilal's perspective: benchmark your peers, trust your education, and know your market. You have earned it.
Pilates as a foundation for everything — whether your clients go on to lift weights, play pickleball, or just want to pick something up off the floor without pain, we are giving people the tools to move well for life
Face fitness and fascia — Hilal's newest certification and why posture work from the neck down shows up everywhere, including on your face
~ Connect With Hilal ~
Instagram - @hilalleighpilates
Website - hilalleighpilates.com
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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In this episode, I sit down with someone who has been a cornerstone of my own Pilates journey — Connie Ierullo, co-owner of the Pilates Body Studio in Oakville, Ontario, and one of my very first instructors and instructor trainers. Twenty-five years in, Connie is still one of the most thoughtful, principled educators in this industry, and this conversation did not disappoint.
We go deep on what it actually takes to build a lasting studio, what it means to be a skilled instructor, and why Pilates — done right — is a practice for life.
In this episode, we cover:
What inspired Connie to open her studio 25 years ago (hint: it's deeply personal and incredibly moving)
What it was like teaching Pilates back when people literally couldn't pronounce the word
Why the staying power of Pilates comes down to adaptability — for instructors and clients alike
The shift in clientele from older demographics to younger practitioners, and why the conversation we have with each group needs to be different
Why private sessions when you're starting out are so worth the investment
What Connie looks for in her certification students — and the traits that separate a good instructor from a great one
The 10,000-hour rule... and why it might actually be a lifetime
Why Connie went back to school to become an osteopathic manual practitioner, and how that has completely transformed the way she sees the body in motion
The beautiful overlap between Pilates and osteopathy — and why understanding the body as a whole, interconnected system changes everything
What makes a studio last: client-centered motivation, community, a strong team, and knowing your "why"
Why Connie believes Pilates is here to stay — and what will separate the studios that thrive from those that don't
~ Connect With Connie ~
Instagram - @thepilatesbodystudio
Website - www.pilatesbody.ca
New Student 3 Class Group Pass - ACCESS HERE
STOTT PILATES Certification Schedule - ACCESS HERE
STOTT PILATES Online Live Intensive Mat-Plus Certification Course - ACCESS HERE
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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In this episode, I sit down with someone I've had the pleasure of knowing since her earliest days in Pilates — Mina Aleshina, functional movement coach and founder of Saana Studio in Geneva, Switzerland. This one got me fired up in the best way possible, and I think it will for you too.
Mila is a STOTT Pilates instructor, Functional Range Conditioning mobility specialist, ELDOA practitioner, and TRX trainer. She works out of a physical therapy center in Geneva where she takes a deeply therapeutic approach to movement — and she is not afraid to say exactly what she thinks about where the Pilates industry is headed.
In this episode we talk about:
Mila's personal journey from discovering Pilates for her own rehabilitation to building a multi-disciplinary practice that blends Pilates, ELDOA, FRC, and TRX
Why finishing your certification is just the beginning — and how working under an osteopath early in her career shaped everything
The Pilates boom: what's exciting about it, what's deeply concerning, and why Mila calls it "the McDonald's era of the Pilates industry"
How watered-down training and fitness-branded Pilates is feeding off a therapeutic reputation it hasn't earned — and who gets hurt in the process
The client who came in saying Pilates hurt their back (and why that should never happen)
Why I believe — and Mila agrees — that Joseph Pilates himself would have kept evolving the method
Knowing your "why" as an instructor and choosing a lane: therapeutic vs. fitness Pilates and why trying to be both often means serving no one well
The moment early in my career that reminded me exactly why I do this work (and it involved a client with tears in her eyes)
Teaching the person in front of you — not the exercise
The connection between nutrition and movement, why Mila brought in a clinical dietitian to work alongside her practice, and why exercise alone isn't the full picture
Battling sarcopenia, building bones, and why the unsexy basics — consistency, nutrition, movement — are still the most effective tools we have
Mila's expanding studio in Geneva, her growing reformer classes, and her vision for a space that never capitalizes on women's insecurities
~ Connect With Mila ~
Instagram - @mila_aleshina_
Website - www.sanastudio.ch
TikTok - @mila_aleshina_
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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In this solo episode, I dive deep into one of the most essential tools in our Pilates instructor toolkit: cueing. Whether you're a new instructor or a seasoned pro, how we communicate with our clients can either transform their movement or leave them confused and frustrated.
Chapters:
0:52 - Verbal Cueing - The Foundation of Instruction
9:07 - Tactile Cueing - The Power of Touch
11:08 - Visual/Imagery-Based Cueing
26:49 - Using Positive Cues
28:46 - Group-Based Cueing
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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What an incredible conversation I had with Salvatore Liberti, founder of Liberti Breathwork! Meeting him in Lima a few months ago and experiencing his breathwork class firsthand completely shifted my understanding of what's possible with conscious breathing.
Chapters:
1:16 - Salvatore's Journey
11:53 - The Breathwork Spectrum
15:58 - Working with Groups vs Individuals
20:01 - Why Breathwork is Having Its Moment
25:09 - Practical Tools You Can Use Today
29:15 - Improving Your CO2 Tolerance
34:43 - Building Resilience Through Breath
37:58 - Transformational Stories
~ Connect With Salvatore ~
Website - libertibreathwork.com
Email - [email protected]
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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Welcome back to Pilates Unscripted! In this episode, I'm speaking to two audiences at once—clients looking for a great Pilates experience and instructors who want to create one.
Chapters:
0:53 - The Intake Process: Building Trust from the Start
2:59 - Postural Analysis: What We See vs. What We Diagnose
6:44 - Client Agency and the 80/20 Rule
7:53 - The Guitar Story
10:43 - Red Flags for Clients and Instructors
12:51 - What a First Session Should Feel Like
15:23 - Debunking No Pain, No Gain
16:34 - Delivery of Principles
17:45 - End of Session Questions and Next Steps
19:08 - Setting Realistic Expectations
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
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Welcome to the very first episode of Pilates Unscripted. I'm so excited you're here! In this episode, I'm sharing my story as a Pilates instructor trainer with 25 years of experience and a registered holistic nutritionist practicing just outside Toronto, Ontario. This show is my space to explore all things movement and health with you.
Let's dive in!
~ Connect With Me ~
Instagram - @adriana.rotella
Website - adrianarotella.ca
