Pilates Unscripted

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

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 - ms.jdahl@gmail.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

I am so thrilled to share this conversation with two of my dearest friends in the Pilates world — Patricia Liao and Anita Tang, co-founders of The Orange Room Wellness Center in Shanghai, China. What We Cover: How Patricia and Anita met as expats in the international school community and said "yes" to each other before they even knew what they were agreeing to Why they started as a yoga and Pilates studio and how The Orange Room evolved into one of the most respected Merrithew training centers in China The core values — integrity, honesty, and commitment — that have guided every hiring decision and every business challenge for 20 years How they navigated the 2008–2009 global recession, losing 40% of their clients overnight, and how the community they had built came together to help them survive What it really looks like to build a team that feels like family — and why their instructors stay for the long haul How they manage their partnership as 50/50 co-founders, and why mutual respect is the foundation that makes it work Their approach to avoiding instructor burnout by prioritizing life outside the studio What they look for when hiring (hint: it's not just qualifications — it's values, temperament, and how someone gels with the team) The future of The Orange Room and their thoughtful plan to pass the torch to the next generation ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

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

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

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

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 - salvatore@libertibreathwork.com ~ Connect With Me ~ Instagram - @adriana.rotella Website - adrianarotella.ca

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