Episódios
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The human body is an intricate web, connected and held together by more than just muscles and bones; fascia, the connective tissue, plays a transformative role in our health and mobility. In this episode, Aly DiRoma welcomes renowned fascia expert Erin Tietz, creator of the popular Two-Week Fascia Miracle course, to explore the importance of fascia in achieving a healthy, resilient body.
Together, Aly and Erin dive into fascia's role as our "internal communication network," detailing how it impacts everything from muscle activation to nervous system balance. Erin shares how tuning into fascia through "interoception"—or sensing what’s happening inside—can help us move more freely and even alleviate chronic pain. A notable moment in the episode is Erin’s moving story of her own healing journey from chronic hamstring pain, describing the moment she "reconnected" with her fascia as akin to "removing old duct tape from a muscle." This breakthrough, she explains, shifted not only her physical state but also inspired her life's work.
In This Episode:
How fascia supports movement, pain relief, and overall well-beingThe role of interoception and proprioception in fascia healthAly and Erin’s fascia-focused techniques and tools, from gentle compression to mindful contractionSimple fascia exercises that can transform your sense of mobilityJoin us as we unpack the underappreciated world of fascia—a journey into the unseen, where understanding these intricate networks can lead to a healthier, more vibrant life. This episode is bound to be insightful for those looking to deepen their connection with their own bodies and find new avenues to relieve tension and pain.
Where to find Erin:
Website: www.dailyfascia.com
Instagram: @dailyfascia or https://www.instagram.com/dailyfascia/
Ready to elevate your own body awareness and mobility? 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 DiRoma: https://link.me/alydiroma
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In this episode of the Modern Body Podcast, Aly DiRoma dives deep into her signature program, Find Your Foundation, available through the Modern Body Online Studio. This program is all about establishing a solid base in movement that can provide a good starting point for people who are new to her platform. It’s also place where members can return to revisit basic movement principles that support all the class offerings on Modern Body.
Episode Highlights:What is the Find Your Foundation program? Aly outlines the goals of her program and why a strong foundation is essential for movement longevity.How does the program work? A breakdown of the core components and how Aly's unique approach supports lifelong health.Building a sustainable movement practice. Insights on how to create a personalized fitness journey that grows with you, regardless of your starting point.Dance, athletics, and Pilates inspiration. Hear how Aly's dance and athletic experiences shaped her philosophy and informed the creation of the Find Your Foundation program.
Notable Quote:"Building a solid foundation isn’t just about strength; it’s about creating a body that supports your life, your passions, and your joy—now and in the future." — Aly DiRoma
Ready to start building your own foundation?
Sign up to receive your free copy of the Find Your Foundation guide and get free access to a sample class inside the Modern Body. https://modernmovers.io/foundation
Get even more access to over 300 on-demand classes inside the Modern Body Online Studio. with a free 7-day trial. Your membership gives includes access to all the classes in the Find Your Foundation Movement Map. https://modernbody.uscreen.io/
Connect with Aly DiRoma: https://link.me/alydiroma
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The human body is designed for movement, and finding the best way to keep it strong, mobile, and resilient can be challenging. In this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma dives into a side-by-side comparison of two popular training approaches: functional fitness and natural movement. Are these methods at odds, or can they work in harmony to help you thrive in every stage of life?
Aly breaks down the essentials, sharing how functional fitness emphasizes training specific movement patterns to improve everyday tasks—think squats, lunges, and pushes. It’s about building confidence in your movements and staying self-sufficient as you age. But as Aly reveals, this style has its limits: it often focuses on single-plane motions and might miss the multi-directional, unpredictable nature of real life.
Enter natural movement, where the focus shifts to exploring how your body naturally moves—crawling, rolling, climbing, and more. This approach is all about listening to your body, embracing spontaneity, and moving in ways that mimic real-life situations. It’s less rigid, more intuitive, and allows for a full range of motion, from floor to sky.
Aly’s verdict? They’re not competitors but partners. By blending the structure of functional fitness with the freedom of natural movement, you can access the best of both worlds. As Aly puts it, “It’s like peanut butter and jelly—each has its place, but together, they create something even better.”
In This Episode:
The differences between functional fitness and natural movement—and why both matter.Key benefits of training for daily life and the importance of multi-directional, adaptive movements.How to find balance and integrate both styles into your routine.Practical examples of how natural functional movement expands on the foundations of functional fitness.Notable Quote:
"Natural functional movement isn’t about perfectly doing an exercise. It’s about allowing the full range and capability of your body to be accessed." ~ Aly DiRoma
Join Aly as she unpacks these movement styles and guides you in making the best choice for your body. Whether you’re looking for stability, strength, or a bit more spontaneity, this episode is your blueprint for a more balanced approach to fitness.
Curious to learn more? Explore the classes Aly mentions, with a free 7-day trial at Modern Body Online Studio. Your membership gives you access to over 300 on-demand classes that include Groundwork and Awaken classes. https://modernbody.uscreen.io/
Connect with Aly DiRoma: https://link.me/alydiroma
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In this episode, Aly DiRoma invites Jess Arnaudin, a holistic esthetician and author of Plant Based Beauty, to chat about the power of simple, intentional skincare and why less is often more when it comes to our routines. Jess shares her philosophy on skin as an outward reflection of internal well-being, making this conversation a must-listen for anyone seeking a more mindful approach to skincare.
Jess’s journey from a fast-paced med spa on Fifth Avenue to creating her holistic skin studio is filled with heart and wisdom. She explains how addressing the body’s fascia, lymphatic, and nervous systems during treatments can transform the skin from the inside out. As Jess beautifully puts it, “Your skin is intelligent; it knows what to do. So much of what we do should just nudge it in the right direction.”
In this episode, you’ll discover the magic of simplifying your skincare routine, using clean, effective products, and incorporating small daily rituals—like facial massage and gua sha—that bring balance to both skin and spirit. Plus, Jess and Aly chat about their shared love of fascia work and how it all ties back to movement and well-being.
In This Episode:The importance of skincare rituals for overall well-beingThe power of a "less is more" approach to skincareHow movement and fascia care support healthy, glowing skinPractical, easy-to-follow tips for skin nourishmentTools and techniques like gua sha, dry brushing, and oil cleansingWhy holistic skincare is about more than just beauty—it’s about how you feelWhether you’re a skincare novice or looking to fine-tune your routine, this conversation with Jess is packed with insights and practical advice that will inspire you to care for your skin in a more holistic, mindful way.
Where to Find Jess
IG: @ritualswithjess
Website: https://www.jessarnaudin.com/
Book: Plant Based Beauty
Join Modern Body:Ready to prioritize movement, health, and overall well-being? Join Modern Body Online Studio and start your journey today! Sign up now and enjoy a free 7-day trial for access to over 300 on-demand classes that range from Pilates-inspired to strength and mobility sessions that help you build a strong, resilient body. Head over to Modern Body Online Studio to begin your free trial today! https://modernbody.uscreen.io/
Connect with Aly DiRoma: https://link.me/alydiroma
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In this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma dives deep into the theme of “Tuning In”—an essential concept for reconnecting with our bodies on a deeper, more intuitive level. Aly reflects on her personal journey of transitioning from a competitive, performance-driven mindset to embracing movement as a tool for mindfulness and self-awareness. She candidly shares how she rewrote her relationship with movement, evolving from the need to control and perfect her body, to finding joy and purpose in tuning into its needs and rhythms. This episode is perfect for anyone feeling stagnant in their movement practice or seeking a fresh, compassionate approach to fitness.
Main Takeaways:
Movement is more than just a tool for achieving physical goals; it’s a way to deeply connect with your body.Aly encourages listeners to replace metrics and expectations with intuition, self-compassion, and presence in their movement practice.The idea of “tuning in” means being fully present with your body in whatever state it’s in—whether during rigorous exercise or simple daily tasks like walking the dog or doing laundry.Notable Quotes:
“Can you find other benefits from movement rather than the metrics? And can you be okay with adopting a new mindset or relationship with your body during these times?”“Life itself is an experiment, and movement can be one too. Let yourself try new things, have fun, and just see what happens.”Episode Highlights:
Aly’s personal journey from competitive dance to discovering a more mindful approach to movement.Practical steps to incorporate the “Tuning In” mentality into your life: breathe deeply, be present, and release expectations.A sneak peek into Modern Body’s upcoming 14-Day “Tuning In” Sequence, offering short, varied classes designed to help you reconnect with your body in a meaningful way.Join Aly in this insightful and refreshing episode, and discover how tuning into your body can transform not just your movement, but your relationship with yourself.
Ready to explore?
Visit Modern Body to start your 7-day free trial and explore over 200 on-demand classes. https://modernbody.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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The human body thrives on movement, but when it comes to building muscle, do we always need to push ourselves to the brink of exhaustion? In this episode, Aly DiRoma explores the popular fitness trend of training to failure and whether it’s really the best or only way to build muscle mass.
Aly takes a deep dive into the topic, breaking down myths and presenting evidence-backed insights. She challenges the common notion that you must work your muscles to failure, or close to it, in order to see gains. Instead, she offers a balanced approach, emphasizing that while training to failure can be beneficial for some, it's far from a universal requirement. Through anecdotes and expert insights, Aly reveals that there are plenty of other effective, and often more sustainable, methods to build muscle without overexertion.
Key Takeaways:
Training to Failure: What it is, when it works, and why it’s not always necessary.Bodyweight and Light Weights: How using your own body or light weights can still lead to effective muscle building.Sustainable Strength Building: Why blending strength with bodyweight training might be your best bet for longevity and health.This episode is a refreshing look at fitness that encourages listeners to find what works best for their bodies, not just follow the latest trend. With a focus on realistic, approachable fitness methods, Aly invites you to rethink how you approach strength training.
In This Episode:
The truth behind the "train to failure" trendAlternative methods to build and maintain muscleWhy progressive overload is effective but not the only wayThe role of bodyweight exercises and light weights in muscle developmentFor Further Reading
Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals
Effect of Training Leading to Repetition Failure on Muscular Strength: A Systematic Review and Meta-Analysis
Join Modern Body:
Ready to explore new ways to strengthen your body? 👉 Sign up for your free week at Modern Body. https://modernbody.uscreen.io/catalog
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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In today’s fast-paced world, it’s easy to buy into the hustle culture, pushing yourself to move constantly without pause. But is that truly the best way to care for your body? In this episode of Modern Body: Pilates & Movement for Life, host Aly DiRoma reminds us why rest and recovery are as crucial to our wellness as the movement itself.
Aly shares her personal evolution in training philosophy, explaining why she adjusted Modern Body's weekly movement schedule to include both active and passive rest days. She advocates for giving the body the time it needs to regenerate, highlighting that rest isn't just about physical downtime—it's essential for mental clarity and nervous system recovery as well.
With a blend of scientific insight and practical advice, Aly explores how recovery days can enhance performance, reduce stress, and build resilience over the long term. She also tackles how societal pressures for constant productivity can sabotage our health, encouraging us to listen to our bodies and embrace a more intuitive approach to movement.
Key takeaways:
Rest is Power: Aly likens the rest and recovery process to making bread—allowing the dough (your body) to rise and regenerate prevents it from becoming dense and overworked.Active vs. Passive Rest: Aly discusses the value of both active recovery, such as relaxed walks or restorative movement sessions, and passive recovery, where you simply give your body a full break.Regeneration for Longevity: By resting, you hydrate fascia, repair muscles, and reset your nervous system, setting the stage for long-term vitality in your fitness journey.Notable Quote:
"Movement mimics life, and rest allows us to continue moving, unrestricted, for years to come."Tune in for a fresh perspective on how incorporating rest into your routine can make you stronger, more energized, and ready for whatever life brings your way.
Join Modern Body:
Explore a variety of Pilates, functional movement, and strength training classes with a 7-day free trial at Modern Body. Get started today and experience the power of rest in your fitness journey.👉 Sign up for your free week at Modern Body. https://modernbody.uscreen.io/catalog
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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In today's episode, host Aly DiRoma takes us on a journey into the world of simplifying our movement practice to extract more joy and benefits from it. In a world that constantly tells us to add more—more intensity, more complexity, more goals—Aly advocates for the opposite: stripping away the excess to create a practice that’s grounded, sustainable, and ultimately, more rewarding.
Aly’s approach is refreshingly practical, offering a three-step process to help listeners simplify their movement routines without losing any of the benefits. Whether you’re just starting your movement journey or looking to refine an established practice, this episode will leave you feeling empowered to pare down and embrace simplicity. Aly's guidance offers the perfect roadmap to a more grounded and satisfying movement practice.
Notable Quotes:
"Sometimes we just need to get back to the basics—take the complexity out.""When you reduce complexity, it makes life easier, less stressful, and way more enjoyable."
In This Episode, You’ll Learn:Why simplifying is key to long-term movement success and reducing stress in all areas of life.A three-step process to identify what’s working (and what’s not) in your current movement practice.How to create a realistic and sustainable schedule that fits your life, while still getting all the benefits.The power of stepping away from a "do more" mentality and embracing a "less is more" approach.Practical tips for making movement a natural, enjoyable part of your life.
Key Takeaway:Simplifying your movement practice can lead to deeper benefits, more consistency, and greater satisfaction in both your physical body and mental well-being. Aly reminds us that stripping away what’s unnecessary allows us to focus on what truly matters—and that simplicity can extend beyond just movement into other areas of life.
Join the Movement:Check out Aly's membership platform, Modern Body, where you can dive deeper into Pilates, natural movement, and strength training, all with a simplified approach. Visit Modern Body to start your 7-day free trial and explore over 200 on-demand classes.
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
In this episode, Aly DiRoma welcomes fellow movement expert Kara Duval for an open-hearted conversation that dives into the profound relationship between movement and life. Kara shares her journey of evolving from a structured fitness instructor to embracing movement as a personal, expressive experience that reflects the natural rhythms of life. Together, Aly and Kara explore how movement is not just about reaching fitness goals, but about tuning into your body and the present moment, giving yourself permission to simply be.
Kara’s approach focuses on the idea that movement should nurture the body and soul, not punish it. She highlights how shifting away from rigid rules and embracing intuitive, pleasurable movement can help people find a deeper connection with themselves. One of Kara's memorable quotes underscores this beautifully: "I'm one amongst billions. The way you move is unique to you—let that be your guide, not a strict set of rules."
Through anecdotes about teaching during the pandemic, their shared love for inclusivity in the movement space, and a shared history with ballet, Aly and Kara encourage listeners to rethink the way they approach fitness and wellness. This episode is a gentle reminder that the most important outcomes are the ones you feel, not the ones you see.
Notable Quote: "Movement isn’t just about doing; it’s about feeling. It’s about showing up for yourself and allowing your body the freedom to move in a way that feels natural and nurturing." ~ Kara Duval
In This Episode:
The experience of movement vs. outcome-based goalsHow movement mimics life’s ebbs and flowsKara’s transition from structured instruction to a more intuitive, nurturing styleThe importance of body inclusivity and personalizing movement practicesWhy letting go of rigid fitness rules can help cultivate long-term wellnessThis episode will resonate with anyone who wants to shift their mindset on movement, find joy in their body, and embrace life’s fluidity.
Interested in becoming a Modern Body Studio member? Go to Modern Body Studio.
Connect with Aly DiRoma: 👉 link.me/alydiroma
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Introduction:
In Part 2 of a two-part mini-series, Aly DiRoma delves into the specifics of strength training during pregnancy, offering insightful guidance on how to safely maintain or begin a resistance training regimen. If you’ve ever found yourself overwhelmed by conflicting advice on exercise during pregnancy, this episode is your go-to source for clarity. Aly explores the natural changes your body goes through and how you can adapt your workouts to benefit both you and your baby throughout pregnancy, birth, and beyond.
Notable Quotes:
"There are always exceptions to the rules. And although there can be those guidelines to keep everybody safe...it just isn't ever black and white.""You don't need to do five days a week of resistance training...Two times a week is going to serve you just as well.""Give yourself grace. Give yourself space. Start slow. Stay in tune with yourself and your body."Episode Highlights:
Physiological Changes: Aly breaks down the key changes that occur in your body during pregnancy, such as hormonal shifts, cardiovascular adaptations, and respiratory changes, and how these impact your ability to exercise.Safe Practices and Modifications: Discover the do’s and don’ts of pregnancy workouts. From avoiding certain positions like supine exercises to modifying movements to ensure safety and comfort, Aly provides practical tips to tailor your fitness routine.The Power of Strength Training: Aly shares compelling research that highlights the numerous benefits of resistance training during pregnancy, from improved vitality to reduced risk of gestational diabetes.Practical Training Plans: Learn how to structure a sustainable and enjoyable strength training program that fits into your lifestyle, even if you’re only training twice a week.Why You Can't Miss this Episode:
This episode is packed with essential information that will empower you to approach your pregnancy fitness journey with confidence. Whether you're a fitness enthusiast or a beginner, Aly’s advice is both reassuring and motivating. She provides actionable steps to ensure that your workouts are not just safe, but also incredibly beneficial for you and your baby.
Engage With Us:
If you’re ready to start your pregnancy strength training journey check out Aly’s Simply Strong and Empowered Prenatal programs on the Modern Body Online Studio. Both programs offer supportive, safe, and effective workouts that are perfect for expectant mothers. Let’s move together towards a stronger, healthier pregnancy!
Start your Modern Body Online Studio 7-day free trial today! Head over to https://modernbody.uscreen.io/catalog
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
In this episode of Modern Body: Pilates & Movement for Life, host Aly DiRoma dives deep into the topic of strength training during pregnancy, a subject that's close to her heart and personal experience. As she navigates through the often conflicting advice surrounding exercise during pregnancy, Aly provides clear and actionable insights on how resistance training can be not only safe but incredibly beneficial for both mother and baby.
Key Takeaways:
Yes, You Can! Aly debunks the myth that pregnant women should avoid strength training. As long as there are no pre-existing conditions, strength training is safe and recommended for expectant mothers.The Benefits Are Big: From maintaining muscle mass to improving mental health and preparing for the physical demands of childbirth, staying active during pregnancy provides many benefits..Listen to Your Body: Aly emphasizes the importance of adjusting your workouts based on how you feel, taking breaks when needed, and understanding that every pregnancy is unique.Notable Quote:
"The whole point of moving throughout pregnancy...is to enable you to be the most empowered and connected to your body so you can make the best choices for yourself and your child."In This Episode:
Debunking common myths about exercise during pregnancy.Detailed benefits of strength training for pregnant women.Personal anecdotes that highlight the practicality of maintaining strength during pregnancy.Why You Should Listen: Whether you’re pregnant, planning to be, or simply curious about how to maintain a strong, resilient body through all life’s stages, this episode is packed with valuable insights. Aly’s blend of professional advice and personal experience makes for an engaging and informative listen that’s sure to empower and motivate.Tune in to gain the knowledge you need to make informed decisions about your pregnancy fitness journey!
Interested in becoming a Modern Body Studio member? Go to https://modernbody.uscreen.io
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
In this episode, Aly DiRoma uncovers the true essence of training with longevity in mind. It's not about going hard and fast for a quick fix, but about cultivating a sustainable, enjoyable practice that keeps you strong, supple, and capable for years to come. Aly dives into the 3 pillars of the Modern Body Method of training and how she incorporates them into the Weekly Movement Maps for MB Online Studio members. Aly breaks down the common misconception that longevity training is just for those who are "getting older." In reality, it's about meeting your body where it's at today and training it in a way that ensures you're not just moving now, but moving well into the future.
Notable Quotes:
"If it isn’t enjoyable, chances are you’re not going to keep doing it. And then there is no longevity in that.""Longevity is also not synonymous with easy training or light training. It's relative to you and what you need."Episode Highlights:
Understanding the true meaning of longevity in movementWhy longevity training is crucial at any ageThe importance of balancing different types of movement: support, strength, and sustainHow Modern Body’s weekly movement map is designed to support long-term health and fitnessThe power of variety and balance in sustaining a movement practiceJoin Modern Body: Ready to train for longevity and feel good in your body every day? Become a member of Modern Body and enjoy a seven-day free trial. Gain full access to every class, engage with the community, and experience the difference a longevity-focused practice can make. 👉 Sign up for your free week at Modern Body
Connect with Aly DiRoma: 👉 Follow Aly DiRoma
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Title: Mobility Training-What It Is and Why You Need It
Introduction:
In this episode, Aly DiRoma takes us on a deep dive into the world of mobility training, uncovering why it's essential for maintaining a strong, flexible, and resilient body throughout life. Mobility training isn’t just about staying limber; it’s about enabling your joints to move through their full range of motion, ensuring you can navigate life’s physical demands with ease and grace. Aly emphasizes that while mobility might seem like something we naturally possess, our modern, often sedentary lifestyles can limit our body's ability to move freely. This episode explores practical ways to integrate mobility into your existing routine without feeling overwhelmed by adding another task to your to-do list.
Notable Quotes:
"Mobility is one of those ways, one of those natural capacities that we have to move our body that we rarely tap into in our regular lives.""The goal of mobility training is to increase your usable and controllable range of motion. And how you're going to do this is by using your muscles."Episode Highlights:
What mobility training really is and why it's becoming increasingly important in today's world.The difference between mobility and flexibility, and why both hypermobile and less mobile individuals can benefit from mobility training.Practical tips on how to weave mobility exercises into your existing fitness routine without feeling like you're taking on more than you can handle.Specific examples of mobility exercises that target different parts of the body, from shoulder circles to hip mobility, and how these can enhance your overall physical performance and reduce the risk of injury.Why This Episode is a Must-Listen:
Aly’s insightful discussion on mobility training is a gentle reminder that our bodies are designed for movement, but modern life often restricts that natural capacity. Whether you’re an avid runner, a dedicated yogi, or someone simply looking to improve everyday functionality, this episode offers valuable guidance on how to maintain and enhance your body's natural ability to move, ensuring you can keep doing what you love well into the future.
Interested in becoming a Modern Body Studio member? Go to Modern Body Studio
Connect with Aly DiRoma: 👉 Link to Aly's profile -
Introduction: This week, Aly DiRoma dives into the hotly debated topic of cardio and its relationship with cortisol levels. Aly takes you on a journey through the science behind cortisol, explaining how this essential hormone interacts with our cardiovascular workouts. She debunks common misconceptions, offering a balanced view that considers individual variability and lifestyle factors. Whether you're a cardio enthusiast or someone who's wary of it due to the latest wellness trends, this episode is packed with insights to help you make informed decisions about your fitness routine.
Notable Quotes:
"Cortisol gets blamed for a lot of symptoms, but it’s really just doing its job. It’s responding to the state of stress we’re in.""Cardio is not the enemy. In fact, it’s incredibly supportive for our bodies, not just physically, but mentally and emotionally too.""You can add cardio into your life sustainably—think shorter durations, lower intensities, and gradually build from there."In This Episode:
The science behind cortisol and its functions in the body.How different types of cardio impact cortisol levels.Why it’s important to look at the bigger picture, including lifestyle and emotional stressors.Tips on incorporating cardio into your routine without overwhelming your body.Key Takeaways:
The Role of Cortisol: Understand what cortisol is, its natural ebb and flow throughout the day, and how it’s not the villain it’s often made out to be.Cardio and Cortisol Connection: Learn why cardio does increase cortisol, but why that's not necessarily a bad thing. Aly explains that it’s a natural response to stress, which is crucial for energy and adaptation.Debunking the Myths: Aly busts the myth that cardio is solely responsible for dysregulated cortisol levels, emphasizing that many types of movement can increase cortisol, and it’s more about how you manage it within your lifestyle.Strategic Cardio: Discover how to incorporate cardio into your routine in a way that’s sustainable and supportive of your overall health goals—whether that’s maintaining heart health, improving endurance, or simply feeling good.Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/ - start your membership today with a 7-day free trial
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction: Welcome back to the Modern Body Podcast! In this engaging episode, titled "5 Principles to Build a Habit of Movement," host 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.
Notable Quote: "Movement should be a joy, not a chore. When we find ways to make it enjoyable and part of our everyday life, it becomes a habit we look forward to, not just another task on our to-do list."
– Aly DiRoma
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.Why You Can't Miss This Episode: This episode is packed with actionable advice for anyone looking to build a sustainable movement habit. Aly’s playful and informative style makes complex concepts easy to understand and apply. By the end of the episode, you'll have a clear roadmap for integrating enjoyable, consistent movement into your daily routine, helping you achieve long-term physical and mental well-being.
Engage with Us: Ready to start building your movement habit? Join the Modern Body community and connect with Aly DiRoma for more personalized advice and supportive classes. Share your progress, ask questions, and become part of a community dedicated to holistic wellness. Don’t forget to leave a review or share this podcast with friends who might benefit from Aly’s insights!
Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
In this episode, we chat with Jillie Johnston, a beacon of light known for her work in self-worth, leadership, and courage. Jillie shares her profound journey from being a competitive athlete to becoming a transformative coach who helps people across the globe recognize their inherent worth and cultivate a life filled with joy and purpose. Her insights are both grounding and uplifting, making this episode a must-listen for anyone looking to embrace their true selves and live courageously.
Notable Quotes:
"Pilates really provides as well a lot of longevity, which I think is so wonderful, to start thinking about our health span in terms of also our lifespan. Like how long are we gonna be able to move and keep moving for the duration of our life, not just right now in this present moment." ~ Aly DiRoma"I trusted myself in physical movement and physical feats way more than I trust myself in other ways." ~ Jillie Johnston"Of course I feel this way because... It makes total sense I feel this way because..." ~ Jillie Johnston, on self-compassion practicesIn This Episode:
Jillie's Journey: From competitive athletics to worthiness coaching, Jillie discusses how her background shaped her approach to movement and self-worth.The Power of Worthiness: Exploring the definition and importance of feeling inherently good enough, regardless of achievements or productivity.Overcoming Perfectionism: How Jillie and Aly both navigated the pressures of perfectionism in their respective fields.Mind-Body Connection: The significance of being in tune with your body and using physical sensations as a guide for emotional well-being.Sustainable Fitness: The shift from high-intensity training to practices that promote long-term health and well-being.Tools for Transformation: Simple yet powerful practices like self-compassion journaling and mindfulness check-ins to enhance self-worth and reduce anxiety.Key Takeaways:
Embrace the Process: Trust the journey of self-discovery and growth, knowing that it's okay to feel imperfect and to make mistakes along the way.Self-Compassion is Crucial: Validate your feelings and practice self-kindness to foster a healthier, more positive mindset.Awareness and Choice: Cultivate awareness of your thoughts and bodily sensations to make conscious choices that align with your true self.Connect with Jillie Johnston:
Website: jilliejohnston.comInstagram: @jilliejohnstoncoachingPodcast: The Worthiness Mindset (new podcast coming soon: Brave and Unreasonable Life)Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
Welcome back to the Modern Body Podcast! In this intriguing episode titled "Is Neutral the Best Position to Be in All the Time?", host Aly DiRoma dives into the much-debated topic of the neutral spine position in fitness. Aly explores the benefits and limitations of maintaining a neutral spine and encourages listeners to think beyond fixed positions to discover what truly works best for their bodies. Whether you're a Pilates enthusiast or just curious about optimizing your movement, this episode is packed with insights and practical advice.
Notable Quote:
"Think of neutral spine as your home base. It's where you start and build from, but it's not where you have to stay all the time. Your body is designed to move in all directions, and sometimes stepping out of neutral is exactly what you need." – Aly DiRomaEpisode Highlights:
Understanding Neutral Spine: Aly begins by defining what a neutral spine is—maintaining the natural curves of the spine—and why it's often considered a supportive position for movement. She explains how neutral spine provides efficient movement patterns, shock absorption, and optimal muscle recruitment.Context Matters: Aly emphasizes that there isn't a one-size-fits-all answer to whether neutral is always best. She discusses various scenarios such as lifting heavy weights, recovering from injury, or postpartum where different positions might be more beneficial.Beyond Neutral: Listeners are introduced to the idea that being in a neutral spine isn't always practical or necessary. Aly encourages exploring other positions, like the posterior pelvic tilt or "imprint," and how these can be used effectively during different exercises.Practical Examples: Through relatable anecdotes, Aly illustrates how maintaining a neutral spine may not always be possible or ideal. For instance, athletes rarely stay in a neutral position due to the dynamic nature of their movements.Empowerment Through Knowledge: Aly’s primary goal is to empower listeners to understand their own bodies. She explains that knowing when to use neutral and when to step out of it is crucial for effective and safe movement.Why You Can't Miss This Episode:
This episode is a treasure trove of information for anyone looking to enhance their understanding of body mechanics and movement. Aly’s playful yet informative style makes complex concepts easy to grasp and apply. By the end of the episode, listeners will feel empowered to make informed choices about their movement practices, understanding that flexibility in approach can lead to better overall health and performance.
Engage with Us:
Feeling inspired to explore beyond neutral? Join the Modern Body community and connect with Aly DiRoma for more personalized advice and supportive classes. Share your experiences, ask questions, and become part of a community dedicated to holistic wellness. Don't forget to leave a review or share this podcast with friends who might benefit from Aly’s insights!
Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
Welcome back to the Modern Body Podcast! In this episode, titled "Only Feeling Your Hip Flexors Working During Core Work? Get to the Root of Your Hip Flexor Pain," host Aly DiRoma dives into a common frustration experienced by many during their fitness routines—persistent hip flexor pain. Aly unpacks why this pain occurs, how it’s often a symptom of broader imbalances, and what you can do to address it effectively. This episode is a must-listen for anyone looking to alleviate hip flexor discomfort and achieve a more balanced, pain-free workout experience.
Notable Quote:
"Raise your hand if you have felt personally victimized by your hip flexors! It's time to stop blaming the hip flexors and start seeing them as signals from our body that something is off." – Aly DiRomaEpisode Highlights:
Understanding Hip Flexor Pain: Aly kicks off by explaining how hip flexor pain is often a symptom rather than the root problem. She encourages listeners to reframe their thinking and view this pain as a signal indicating broader issues within the body.Personal Anecdotes and Relatable Examples: Aly shares her own struggles with hip flexor pain during her Pilates certification training, emphasizing that the pain was not due to the hip flexors themselves but rather other imbalances in her body.Detailed Anatomy and Function: Aly provides an insightful overview of the hip flexors, explaining their role and how they interact with other muscles. This includes a breakdown of prime movers, synergists, and antagonists involved in hip flexion.Addressing Postural and Movement Patterns: Listeners are guided through the importance of understanding their natural postural tendencies and daily movement patterns. Aly stresses that these factors can contribute significantly to hip flexor discomfort.Practical Solutions and Exercises: Aly offers a variety of practical tips and exercises to help alleviate hip flexor pain, such as focusing on breathing, adjusting pelvic positioning, and incorporating balanced strength training routines. She also highlights the importance of addressing both flexibility and strength in the hip flexors.Holistic Approach: Emphasizing the need for a comprehensive approach, Aly suggests looking beyond just the hip flexors and considering overall muscular balance, core strength, and even emotional stress that may manifest physically.Why You Can't Miss This Episode:
This episode is packed with valuable insights for anyone dealing with hip flexor pain. Aly’s expert knowledge, combined with her personal experiences and engaging storytelling, makes complex concepts easy to understand and apply. By the end of the episode, listeners will have a clear understanding of how to identify the root causes of their hip flexor issues and practical steps to address them effectively.
Engage with Us:
Feeling inspired to tackle your hip flexor pain? Join the Modern Body community and connect with Aly DiRoma for more personalized advice and supportive classes. Explore our specific hip series on Modern Body to start your journey towards balanced hip health. Don’t forget to leave a review or share this podcast with friends who might benefit from Aly’s insights!
Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
Welcome back to the Modern Body Podcast! In this enlightening episode, titled "How Your Movement Choices Impact Your Nervous System Short Term and Long Term," host Aly DiRoma explores the profound connection between our movement choices and the nervous system. Aly unpacks how different types of exercises influence our nervous system, both immediately and over time. Whether you're a fitness enthusiast or someone looking to understand how to better manage stress through movement, this episode is packed with valuable insights and practical tips.
Notable Quote:
"Our modern lives are extremely stimulating, and for most of us, excessively so. Learning to balance our sympathetic and parasympathetic nervous systems through mindful movement can be a game changer." – Aly DiRomaEpisode Highlights:
Understanding the Nervous System: Aly begins with a clear explanation of the nervous system, focusing on the sympathetic (fight or flight) and parasympathetic (rest and digest) branches. She emphasizes the importance of balancing these two states for overall well-being.Impact of Movement on the Nervous System: Aly discusses how different types of physical activities can either stimulate or calm the nervous system. High-intensity workouts like HIIT, running, and heavy lifting activate the sympathetic nervous system, while activities like Pilates, yoga, and mindful breathing engage the parasympathetic nervous system.Personal Anecdotes and Practical Tips: Aly shares her personal experiences with balancing high-intensity and calming exercises. She provides practical advice on how to listen to your body and adjust your movement routine to support nervous system health, highlighting the benefits of varied exercise routines.Designing Balanced Workouts: Learn how Aly structures her classes on Modern Body to incorporate both stimulating and calming elements, ensuring that participants achieve a balanced state by the end of each session. She emphasizes the importance of starting with gentle movements and breathing exercises, progressing to more challenging activities, and ending with a cool-down.Why You Can't Miss This Episode:
This episode offers a comprehensive look at how mindful movement can support nervous system health. Aly’s approachable style and expert knowledge make complex concepts easy to understand and implement. By the end of the episode, you'll have a clear understanding of how to tailor your workouts to achieve a balanced nervous system, enhancing both your physical and mental well-being.
Engage with Us:
Feeling inspired to create a balanced movement routine? Join the Modern Body community and connect with Aly DiRoma for more personalized advice and supportive classes. Share your experiences, ask questions, and become part of a community dedicated to holistic wellness. Don't forget to leave a review or share this podcast with friends who might benefit from Aly’s insights!
Interested in becoming a Modern Body Studio member? go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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Introduction:
This episode tackles an essential yet often misunderstood topic: pelvic floor health. The episode, titled "Pelvic Floor Health: Should I be doing Kegels to strengthen my Pelvic Floor?", Aly dives into the intricacies of pelvic floor exercises, specifically Kegels, and whether they are necessary for everyone. Aly’s engaging and informative approach makes this a must-listen for anyone looking to improve their pelvic floor health through effective, practical strategies.
Notable Quote:
"Think of your pelvic floor like a light dimmer knob—you can adjust the intensity to suit your needs, and it’s rarely about hitting 100%." – Aly DiRomaEpisode Highlights:
Understanding the Pelvic Floor: Aly begins by explaining the anatomy and importance of the pelvic floor, a crucial group of muscles that supports the organs within the pelvis and plays a vital role in overall physical health.What are Kegels?: Aly provides a clear definition of Kegels, describing them as a 100% contraction of the pelvic floor muscles. She explains that while Kegels can be beneficial for certain individuals, they are not universally necessary.When to Do Kegels: Aly outlines specific scenarios where Kegels might be appropriate, such as preparing for childbirth or dealing with conditions like pelvic organ prolapse. She emphasizes that these exercises should ideally be done under the guidance of a healthcare professional.Alternatives to Kegels: Aly shares that the Modern Body method incorporates holistic practices that support pelvic floor health without relying heavily on Kegels. Through mindful breathing, proper alignment, and a variety of movements, Aly’s approach ensures that the pelvic floor is engaged naturally and effectively.Holistic Approach: Aly discusses the benefits of a balanced fitness routine that includes strength training, mobility exercises, and footwork, all of which contribute to a healthy pelvic floor. She highlights the interconnectedness of the body and how improving overall muscle function supports pelvic floor health.Why You Can't Miss This Episode:
This episode is a treasure trove of information for anyone curious about pelvic floor health. Aly's expert insights and playful demeanor make complex concepts easy to understand and implement. By the end of the episode, listeners will have a clear understanding of when and how to incorporate Kegels into their routine, as well as alternative methods to support pelvic floor health effectively.
Engage with Us:
Inspired to enhance your pelvic floor health? Join the Modern Body community and connect with Aly DiRoma for more personalized advice and supportive classes. Share your experiences, ask questions, and become part of a community dedicated to holistic wellness. Don't forget to leave a review or share this podcast with friends who might benefit from Aly’s expert guidance!
Interested in becoming a Modern Body Studio member?
go to https://modernbody.uscreen.io/
Connect with Aly DiRoma: 👉 https://link.me/alydiroma
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