Modern Body: Pilates & Movement for Life

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Perfectionism has a way of keeping us exactly where they are. We wait for the right time, the right space, the right conditions. And in the meantime, life moves on. Aly gets candid about something she wrestles with herself: the way perfectionism disguises itself as preparation and ends up morphing into the biggest obstacle to a consistent movement practice. Drawing from her own experience as a new mother navigating an unpredictable schedule, she unpacks how the pressure to do it all perfectly can lead to doing nothing at all.Aly walks listeners through three of the most common hang-ups that hold people back. When we chase the ideal routine, get locked into all-or-nothing thinking, or suffer paralysis for fear of doing it wrong, those habits end up stalling any progress that imperfect small steps could achieve. Aly offers refreshingly honest, low-barrier strategies for moving past that perfectionist thinking.Referenced Modern Body Classes: Coffee Pilates SeriesBook Aly mentioned: Art & FearWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:There is a smarter way to train, and it starts with understanding how structure creates results. Aly introduces the concept of periodization, the training strategy at the heart of the Modern Body studio programming. She guides listeners through the science-backed approach of breaking training into intentional blocks, each with a clear focus and a defined timeline. Aly explains how periodizations leads to measurable, lasting gains in strength, endurance, and muscle mass.She also addresses the critical role of de-load weeks. These “rest” weeks are built into the method by design because the body actually requires recovery time to consolidate strength and prepare for the next level of challenge. Listeners will come away with a clear framework for training smarter, along with an inside look at what is coming next inside Modern Body with the Empowered Strength program.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Small pieces of equipment can make a surprisingly significant difference in how we feel movement in our bodies and Aly shares the details about how introducing a simple prop in an exercise can help you tap into the move’s essence. She walks listeners through what these tools actually do mechanically including how they shift load, change the relationship between the body and gravity, amplify muscular emphasis, and open up a wider range of modification options for every fitness level and life stage. Aly explains the reasoning behind each prop so that listeners feel empowered to use them in order to achieve the maximum benefit of any exercise. This episode is the third installment in Aly's ongoing series designed to help us get the most out of any exercise.Related EpisodesEp. 109: Stop Forcing Your Body to Fit into the Exercise Mold - Understanding Muscular Emphasis to Discover What Your Body NeedsEp. 110: Modifications - The Most Powerful Too You Haven't Been UsingWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:There is power in knowing how to work with your body rather than against it. In this episode Aly makes the case that modifications are not a fallback for those who cannot keep up. They are one of the most intelligent tools in a mover's arsenal. Aly reframes the word "modification" entirely and invites listeners to think of it instead as personalizing, individualizing, and adapting movement to meet your body exactly where it is today.Aly walks through four no-equipment modifications anyone can apply in any class: simplifying the exercise by single-tasking it, adjusting the starting position, reducing the load, and narrowing the range of motion. She draws from familiar Pilates exercises like the Hundred, the Breaststroke, and the Shoulder Bridge, and shows how small, intentional changes can unlock the full benefit of a movement, not diminish it. Listeners will come away with a new sense of agency on the mat and a practical toolkit for showing up confidently, no matter what the body is asking for that day.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Every body is different, and so is every body's experience of movement. In this episode, Aly kicks off a new series by exploring one of the most common questions she hears from movers at every level: "Am I doing this right?" She answers that question by introducing two foundational concepts: the muscular emphasis and essence of an exercise. That shifts the focus from how a movement looks to what it is actually doing inside the body. Aly walks listeners through familiar Pilates exercises like breaststroke, shoulder bridge, and the hundred to illustrate how understanding what a movement is designed to accomplish can completely change the way it is experienced.This episode is the first in a three-part series, with upcoming episodes dedicated to modifications and props. What ties it all together is Aly's passion for helping others understand their bodies so that they can navigate any class, in any setting, with confidence in what their body is telling them.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Muscle contractions might sound like gym-class vocabulary, but understanding how they actually work inside the body changes everything about the way movement feels. In this replay episode, Aly breaks down the science of muscle contractions in a way that is both accessible and immediately applicable. She makes the case that quality of movement will always outperform quantity, and that the mind-body connection is the missing piece most people never think to look for. Aly’s close look at how muscles work when we move helps listeners understand what their muscles are doing at any given moment. That new understanding will give us confidence to move through life with greater trust in our bodies.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Season changes are more than a shift in temperature. They signal a time for pausing, taking stock, and realigning. In this episode Aly guides listeners through a spring movement inventory, a practical and surprisingly clarifying exercise inspired by a recent closet clean-out. Using three simple categories (like, need, and want), Aly helps us examine what our current movement practice actually contains, what it might be missing, and whether the habits we have built still reflect who we are today.Rather than prescribing a one-size-fits-all approach, Aly draws from her own honest experiences as a mother, runner, and Pilates practitioner to illustrate how these three baskets work together. You’ll come away from this episode with a framework you can complete in as little as five minutes. It’s a streamlined inventory that brings clarity, reduces overwhelm, and opens the door to a movement routine that genuinely fits your life right now, not the life you lived five or ten years ago.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Most of us spend more hours at a desk than we care to admit, and our bodies quietly pay the price. Aly sits down with Kerri-Anne Bradley, a UK-based Pilates instructor, workplace wellbeing expert, and former economist, whose firsthand experience with desk-related pain became the foundation for her Move at Your Desk Method. Kerri-Anne explains how her method steps in to bridge the gap between weekly Pilates sessions and the remaining 40-plus hours of a workweek.The conversation covers everything from the mechanics of how prolonged sitting reshapes our movement patterns, to the surprisingly small interventions that can shift how a person feels by the end of a workday. Kerri-Anne also shares how intentional movement, even in short bursts, creates real physical and mental impact. If you spend hours at a desk, whether it’s in an office or in a corner of your bedroom, this episode brings you a new perspective on how you can support your body while you get work done.Connect with Kerri-Anne: kerri-annebradley.com, on Instagram @kerriannebradleymovesWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this Episode:Movement skills have a way of quietly fading in the background of busy lives if we don’t keep up a consistent movement practice. In this episode, Aly recounts how a spontaneous return to the dance floor became the spark for a candid, science-informed conversation about the "use it or lose it" principle and what it actually means for the body we live in today. Aly draws on concepts from thermodynamics and psychology to reframe how listeners think about lost mobility, faded strength, and the movement patterns that once felt effortless.The message here is reassurance: the body holds memory, and decline is not a destination. Aly walks listeners through the concept of reversibility — the idea that the body, like any complex system, can be restored — and offers a grounded, realistic roadmap for reclaiming movement capacity bit by bit. Whether it has been one year or twenty since a skill felt natural, this episode makes a compelling case that consistent, intentional movement, even just five minutes a day, is enough to start turning the tide.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeAly dives into the biomechanics of movement: what they are and why they matter. But that’s not the whole story. Drawing on her background in ballet, Pilates, and functional movement, Aly explains why biomechanics is the foundation for a solid movement practice, but also how the strength and mobility we gain from those foundational moves actually give us the freedom to move our bodies with confidence beyond structured patterns. Aly encourages us to take a balanced approach to training. Listeners will walk away with a clearer understanding of how the structured work done on the mat translates into strong, adaptable movement in real life.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episode: Ep. 102: Hip Dissociation Explained - A Movement Mechanic for Improved FunctionalityReferenced Modern Body Class: Form/Less: Full BodyWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeMost people walk thousands of steps a day without giving a second thought to the structures carrying them through each of those steps. This week, Aly sits down with Andy Bryant, clinical podiatrist and professional educator at the Foot Collective. Together, they take a deep dive into natural, functional foot health. They unpack the extraordinary complexity of the foot and reveal why years spent in conventional footwear may be quietly working against the body.Andy brings 26 years of clinical experience and his own personal foot health journey to the conversation. The good news he brings is that you can actually restore strength, mobility, and sensation to your feet. Andy shares his insights from navigating the transition to minimal footwear and understanding the Foot Collective's five Fs for shoe selection, to addressing common conditions like bunions and heel pain with at-home solutions. Aly and Andy also discuss the body-wide ripple effects of foot neglect and point listeners toward accessible programs designed to build lasting results.Connect with Andy Instagram: andybryant_podiatristGet 15% off The Foot Collective's SoleMate Kit and their online education programs. Use code MODERNBODY15 at checkout.Related EpisodeEp. 61: Feel Better From the Ground Up - Why Barefoot Training Deserves a Place in Your Movement PracticeWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeMost people walk, squat, and climb stairs every single day without giving their hips a second thought—but what happens at that joint has a direct line to lower back pain, joint strain, and overall movement quality. Aly delivers a focused, bite-sized breakdown of hip dissociation, the biomechanical skill of moving the leg or pelvis independently of the spine. She unpacks why this often-overlooked movement pattern is foundational to healthy hips and how anyone can benefit from consciously training it.Aly walks listeners through the tell-tale signs that hip dissociation may need attention while making clear that you don't need to be in pain to start working on it. The episode wraps up with a practical set of self-assessment movements and exercises that can be done at home or woven into an existing Pilates practice, giving every listener a clear and accessible starting point for better hip health.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeAly sits down with her own doula, Abby Morris of Sleep Child O'Mine, to explore something often overlooked in birth prep: how movement during labor can completely shift the experience. Abby brings real-world wisdom about why staying mobile isn't just comfortable—it's strategic.She walks through specific positions and props that work with the body's design. But what makes this conversation distinct is Abby's emphasis on preparation that goes beyond the physical. She outlines four pillars—physical conditioning, mental health support, pelvic floor assessment, and trauma resolution—explaining how the mind-body connection intensifies during labor. Listeners walk away with practical tools for advocating for movement in any birth setting and understanding that labor is as much a mental journey as a physical one.Even if you aren’t expecting, this episodes has take-aways for how to overcome challenges through movement.Connect with Abby Morrishttps://www.sleepchildomine.com/https://www.instagram.com/sleepchildomine/Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeAly draws from multiple past episodes and her Pilates training to spotlight the pelvic floor. She weaves together anatomy, breath mechanics, and real-world application to offer a clear, cohesive look at how this group of muscles actually functions.Aly reveals how the pelvic floor works as part of a responsive, intelligent system—one that moves in constant conversation with the diaphragm, spine, hips, and breath. She explains why pelvic floor health isn’t reserved for postpartum recovery or rehab, but is relevant for anyone who breathes, moves, and lives in a body.By learning how the pelvic floor naturally lengthens, contracts, and adapts within the breath cycle, listeners are invited to build strength that’s responsive rather than rigid.Listen to the Full EpisodesEp 17: Pelvic Floor Health: “Should I be doing Kegels to strengthen my Pelvic Floor?”Ep. 45: The 3 Step Cycle to Better BreathingEp. 74: Pelvic Floor Health - What to Strengthen, Lengthen and Mobilize to Keep It Happily Humming AlongWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.January Recap:Ep. 95: Write Your Movement Story for 2026Ep. 96: Pelvic Positioning Empowerment - When, Why, and How to Position Your Pelvis to Support You Through MovementEp. 97: Is Pilates Enough?Ep. 98: Movement Habits & Patterns and How They Affect Your PostureIn this EpisodeMovement isn’t just a collection of exercises—it’s an interconnected conversation happening across the entire body. In this episode Aly invites listeners to rethink their movement practice as a collection of curated systems. Rather than chasing a single “best” method, Aly makes the case for understanding how different movement systems work together to support strength, mobility, and long-term vitality.Using clear examples from Pilates, strength training, and cardiovascular work, Aly explains what it means to look at the body on both a micro level (individual joints or regions) and a macro level (the body moving as a unified whole). She shares how a thoughtfully designed class—or week of movement—layers systems intentionally, allowing each to influence and enhance the others. The result is a practice that feels supportive, adaptable, and responsive to real life.Listeners will come away with a clearer understanding of how to choose movement practices that work together, evolve over time, and ultimately help the body feel strong, mobile, and free.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeOur posture isn’t something we set once and forget—it’s something we practice all day long. In this episode Aly explains how posture is a living reflection of our daily movement habits, modern conveniences, and accumulated patterns. She explores how today’s sedentary culture quietly shapes the body, and why meaningful change doesn’t come from a single corrective cue, but from awareness layered over time.Aly emphasizes that the body is intelligent and adaptive—constantly learning from what we do most. She explains how fascia, joints, and muscles respond to repeated positions, reinforcing what’s familiar in an effort to keep us functional, even if that function eventually leads to discomfort. Rather than labeling movements as “good” or “bad,” she encourages listeners to notice what we do unconsciously: how we sit, stand, carry bags, brush our teeth, or settle into the couch night after night.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Referenced EpisodeEp. 67: Are you training all muscle fiber types in your movement practice?In this EpisodeAly explains why the answer to the question in the title isn’t a simple yes or no. Instead of fueling the comparisons between Pilates, strength training, and cardio, Aly reframes the conversation asking listeners the question: enough for what?This episode invites you into a more nuanced, individualized understanding of movement. Aly explores how Pilates supports posture, joint health, endurance, and body awareness—while also being clear about what it doesn’t do on its own. She positions Pilates not as a competing system, but as a powerful foundation that helps everything else work better.Rather than prescribing a single “right” way to move, Aly encourages listeners to assess their goals, season of life, and physical history, and she stresses that movement should adapt to you, not the other way around.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Referenced EpisodeEp 20: Is Neutral the Best Position to Be in All the Time?In this EpisodeAly takes on one of the most confusing concepts in Pilates: pelvic positioning. Neutral or imprint? Tilt or don’t tilt? If those cues have ever felt contradictory—or left you wondering if you’re “doing it right” then this episode offers more clarity.Aly reframes pelvic positioning not as a rulebook, but as a set of adaptable tools. She walks listeners through what neutral and imprint actually mean anatomically, why neither position is universally “better,” and how each serves a purpose depending on stability, strength, load, and what the body needs on a given day. Rather than chasing perfection, the emphasis is on understanding, choice, and self-trust.Throughout the episode, Aly returns to a central theme that defines the Modern Body approach: movement should support real bodies in real life. Pelvic positioning isn’t about locking into one “correct” posture—it’s about developing awareness, adaptability, and confidence that carries from the mat into daily movement.Referenced Modern Body Classes:Find Your Foundation (Movement Map)ResourcesWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeAly offers an alternative to New Year’s resolutions—one that trades pressure for perspective. She reframes January as a season for reflection rather than immediate execution. She unpacks how productivity culture and fitness marketing can quietly push people into “should” thinking, and why that mindset often leads to burnout instead of consistency. Through a three-part framework, listeners are guided to explore what actually worked for their bodies last year, what felt draining, and what deserves to be carried forward.The episode reminds listeners that meaningful movement doesn’t have to wait for the perfect plan to be fleshed out. You can be someone mapping out an entire year or simply deciding how you feel in your body today. Aly reinforces that movement stories can be rewritten at any point, without guilt or grand declarations. Listeners are left with permission to slow down, simplify, and build a movement practice that is sustainable, responsive, and deeply personal.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.In this EpisodeIn this reflective year-end episode Aly returns to the method that anchors her teaching and personal movement practice: Pilates.Designed for anyone curious about starting or returning to Pilates, this episode weaves together three conversations from the past year to explain why Pilates works, not just what it looks like. Aly breaks down Pilates as a full-body conditioning system that blends strength training, joint mobility, posture rebalancing, and body awareness in a way that supports real life.Listeners will learn how Pilates improves posture through muscle balance rather than rigid alignment, why bodyweight training can effectively build muscle, and how Pilates complements physical therapy during and after rehabilitation. This episode offers a clear, practical roadmap for incorporating Pilates into a weekly routine—whether as a primary movement practice or as a complement to running, strength training, or daily life at a desk. Full Episodes of Included ClipsEp. 47: Can Pilates Change Your Posture? The Science of Postural Theory and Muscle BalanceEp. 58: Build Muscle Without Weights? Yes, You CanEp. 48: Pilates and Physical Therapy, Movement Besties-A Conversation with Amanda McGee, DPTWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Related Modern Body ClassesShoulder Glide 1: upper bodyScapular Stability 1: upper bodyScapular Stability 2: upper bodyIn This EpisodeAly DiRoma reveals a surprisingly common root of neck tension: the position of the scapula. While many people focus solely on stretching or “fixing” the neck, Aly invites listeners to take a more holistic view that considers how the shoulder blades support the arms, influence posture, and directly impact cervical spine healthAly explains how habitual patterns can lead to a depressed or uneven scapula. Over time, that imbalance creates excess load and stress on the neck, often showing up as chronic tension or discomfort. Listeners are guided through simple practices they can put into action today.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. In This EpisodeIn this episode, Aly welcomes fellow instructor and long-time colleague, Lane Grosser, for an exploration of what movement for the long haul truly looks like. Together, they peel back the layers of longevity-focused training—not as a “work out like you’re 80” prescription, but as a call to move today in ways that support the human we hope to be decades from now.Aly and Lane unpack the myth that longevity training means dialing everything down. Instead, they champion a balanced mix of strength, mobility, and heart health—peppered with joy, a dash of discipline, and the freedom to tailor every class “recipe” to what your body’s craving that day. Their shared belief that movement should feel good—and be doable throughout an ever-changing life—makes this episode a nourishing listen for anyone who has felt stuck, overwhelmed, or unsure how to move forward.Connect with Lane: https://www.lanegrosserfitness.com, on Instagram @lanegrosserfitnessWant to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. In this EpisodeAly explains how to choose the “right” weights for your body, your goals, and your season of life. She breaks down the magic of bodyweight, light, medium, and heavy loads, explaining what each uniquely contributes to strength, bone density, endurance, and overall resilience. Her message is clear: the best weight is the one that meets you where you are today.Throughout the conversation, Aly dispels myths (“bodyweight is not enough,” “light weights don’t build strength,” “heavy is best”), while building a compelling case for using a full menu of weights—light, medium, and heavy—to support a balanced, well-fed movement system. Listeners walk away with a clear, confidence-boosting understanding of how to use weights without overwhelm and how to explore strength training in Modern Body through Simply Strong, Empowered Strength, or the weekly movement map.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Modern Body Membership is 50% off until Dec. 2, 2025If you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. It's a great time to join because we're currently offering 50% off the annual membership cost. Click here to get 50% off a full year of Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIn this EpisodeIn this week’s episode Aly invites listeners into a conversation about why “more” isn’t always better when it comes to movement. She unpacks the lifelong philosophy that has shaped her own practice—quality over quantity—and explains why careful, attentive movement often outperforms gritted-teeth repetition every single time.She breaks down the “quality checks” she teaches—alignment, positioning, neuromuscular connection, and performance cues—and explains how these micro-details can completely change how we feel during (and after) class.Aly illustrates what happens when good form quietly unravels and how our bodies remember the repetitions that weren’t so supportive. Rather than treating this as something to judge, she frames it as valuable information, inviting listeners to adjust, pause, rest, or personalize their movement so the body can store higher-quality patterns over time.Aly’s overarching message is simple and liberating: when you prioritize quality, quantity naturally rises to meet you, not the other way around. Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. It's a great time to join because we're currently offering 50% off the annual membership cost. Click here to get 50% off a full year of Modern BodyWant to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideFREE ClassWant to try a free Modern Body class that supports your SI Joint? TRY Hip Restoration: Lower Body.In the EpisodeOur SI joint is a small but mighty crossroads where the upper and lower body meet—and when it’s irritated, it can throw off everything from walking to standing to simply getting dressed. In this episode Aly breaks down why SI joint pain doesn’t happen at the joint alone, but because of the surrounding systems that influence it. She explores why flare-ups happen, what patterns tend to aggravate this area, and how thoughtful movement can relieve stress and restore balance. Aly goes beyond surface-level fixes to explain the role of breathing, pelvic-spine alignment, hip strength, and the difference between supportive exercise and over-doing.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodesEp. 46: My Birth Story: Navigating the UnexpectedEp. 57: Return with Grace: My Slow & Steady Road to Postpartum MovementIn this EpisodeIn this reflective episode, Aly steps away from the anatomy deep-dives and guest features to offer a personal look at her first full year postpartum. She takes listeners through the physical, emotional, and energetic shifts that defined her return to movement. Aly shares five lessons she discovered on the road from recovering from an unplanned C-section and adapting to the new demands and rhythms of life as the mother of an infant. She touches on topics like internal healing, the cultural pressure to “bounce back,” redefining movement expectations, and the deep necessity of rest. Aly paints a relatable picture of what it really looks like to recover, recalibrate, and reconnect with yourself in a new season of life.Check out these Prenatal & Postpartum classes on Modern Body. (Membership required)Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodesEp 15: “Fueling Your Body Well” - Holistic Gut Healing, Hormone Support, and Blood Sugar Balancing Practices to Fuel Your Body Long TermEp. 43: Are You Supplement Savvy? Find What's Right for You-A Conversation with Holistic Nutritionist McKenna GarrisonIn this EpisodeAly  welcomes back Modern Body’s “resident holistic nutritionist,” McKenna, for a deep dive into perimenopause—the often-misunderstood hormonal bridge between reproductive years and menopause. Aly and McKenna unpack what’s actually happening in the body during this sometimes decade-long transition and how nutrition, mindset, and self-care can ease the ride.McKenna breaks down the science of perimenopause: how estrogen and progesterone fluctuate wildly before tapering off, why symptoms like hot flashes, weight changes, or brain fog arise, and what everyday strategies—like gut support, balanced meals, and stress management—can make an enormous difference. She also shares how the Dutch hormone test can reveal the “hidden pathways” of estrogen metabolism, helping women tailor nutrition and lifestyle choices to their unique bodies.Aly brings her own postpartum experience into the mix, drawing parallels between hormonal recovery after childbirth and perimenopause. Together they dismantle diet culture myths (“no, you don’t need protein-everything cereal”) and champion a more intuitive, body-supportive approach rooted in nourishment rather than restriction.Connect with McKenna GarrisonBack to BasicsWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodesEp 6: Should I Be Stretching?Ep. 24: Mobility Training-What It Is and Why You Need ItEp. 55: Hypermobility Explained: Strategies to Support Your Joints in your Movement & Mobility TrainingIn the EpisodeAly explores the essential duo that quietly shapes every movement we make: mobility and stability. She explains the often-confused distinctions between flexibility, mobility, and stability, guiding listeners through examples like the shoulder joint—our mobile multitasker—and the sacroiliac joint, the sturdy stabilizer of the pelvis. Listeners will come away with a deeper understanding of why every movement—whether it’s a bridge pose or reaching into the back seat—requires both stability and mobility in harmony.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated LinksThe Nurture RevolutionSpoil Your Baby PodcastIn the EpisodeOur nervous system is constantly whispering to us—sometimes in the language of tension, other times through calm. In this episode, Aly DiRoma explores how movement, breath, and simple daily rituals can help us tune back into those signals and create balance from within. Building on last week’s conversation about “self-mothering,” Aly takes listeners deeper into the concept by reframing nervous-system regulation as an act of everyday care—a way to parent yourself with compassion and curiosity.  Aly offers a refreshing, doable list of practices—each one a gentle invitation to “do what you can,” not strive for perfection.Listeners are also invited to join Aly and collaborator Jess inside the Self-Mothering Series, a five-day exploration of short movement and self-massage sessions designed to help you nurture your nervous system in just minutes a day.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodesEp 7: Deep Dive Spine Pt. 1Ep 8: Deep Dive Spine Pt. 2 -Why Your Disk Health MattersIn this EpisodeLower back pain might be common, but that doesn’t make it simple—and in this replay episode, Aly unpacks exactly why. Aly explores the complex mix of physiological and lifestyle factors that influence how our lower backs feel and function. She starts by tackling a dangerous online trend—the “POV: one move cured my back pain” videos—and explains why no single exercise can solve the problem. Instead, Aly invites listeners to understand their bodies as an interconnected system where breathing, alignment, fascia, and even emotional stress all play a part.Through her own story and client experiences, Aly reveals how the path out of pain is rarely linear or quick—but it is absolutely possible with consistency, curiosity, and the willingness to move differently. By the end, listeners will see lower back pain not as a random ache to be “fixed,” but as valuable feedback from a body asking to be understood.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodesEp. 33: Support Your Skin From Within, Why Less Really is More: A Conversation with Holistic Skin Care Specialist Jess ArnaudinIn this EpisodeIn this episode, Aly reunites with holistic esthetician, author, and dear friend, Jess Arnaudin, to explore what happens when self-care becomes less about “fixing” ourselves and more about mothering ourselves. Their conversation moves from skin rituals and nervous system care to the cultural narratives that tell women they’re never doing—or being—enough. Together, they peel back the layers of beauty and wellness marketing to reveal a gentler truth: that nourishment, rest, and presence are the most radical acts of care we can offer our bodies.Notable Moments & Takeaways:Aly and Jess challenge the idea that “self-care” means doing more, buying more, or becoming more.Jess explains why she avoids the word beauty in her practice—her work is about vitality, not vanity.Aly opens up about learning to mother herself through moments of burnout, motherhood, and body disconnection.Together, they introduce their upcoming Modern Body collaboration, a movement and self-massage series built around the art of self-mothering.Memorable quote: “Self-care isn’t something we earn by working harder—it’s something we return to, the way a mother returns to her child.”Connect with Jess ArnaudinRituals with Jess ShopOn InstagramWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideIn this EpisodeStarting a Pilates practice at home can feel a lot like stocking your first kitchen—where do you even begin, and what’s actually worth buying? In this episode, Aly unpacks the essentials of Pilates equipment in a way that’s clear, practical, and budget-friendly. She emphasizes that your body and a mat are all you truly need, while props like resistance bands, light weights, and stability balls can be added to expand your movement repertoire.Aly shares her go-to recommendations and also gives clever alternatives—like swapping leggings for a band or using a pillow instead of a ball—proving that Pilates at home doesn’t require a shopping spree.Aly's Favorite EquipmentWant help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodeEp. 46: My Birth Story: Navigating the UnexpectedIn this EpisodeAly explores how aligning movement practices with the rhythms of nature can create more sustainable, joyful routines, and she introduces Modern Body’s seasonal theme, “Fall Into You.” Drawing from both personal history and postpartum insights, Aly unpacks the often-confusing language around “movement,” “exercise,” “training,” and “working out.” She recalls moments when her relationship with her body became tangled with cultural pressure, and how redefining these terms gave her freedom to start again.Aly reminds listeners that movement isn’t about calorie burn or aesthetics—it’s about function, energy, and self-connection.  This episode is an invited to let go of external expectations, embrace the season at hand, and shape your own unique path toward consistent, meaningful movement.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated EpisodeEp. 67: Are you training all muscle fiber types in your movement practice?In This EpisodeThe shoulder might seem simple, but tucked inside it is one of the body’s most underappreciated power teams: the rotator cuff. Aly explains how much these muscles contribute to posture, stability, and overall ease of movement. She highlights how everyday actions like buckling a seatbelt, grabbing dishes from a cupboard, or clipping on a baby carrier call on the rotator cuff group.Listeners will walk away with an understanding of how the shoulder joint works, why rotator cuff injuries are so common, and what types of movement best support these endurance-based muscles. This episode isn’t just for those with shoulder pain—it’s for anyone who wants to build resilience, prevent injury, and feel stronger from the inside out.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideConnect with Ryan & bodyART:[email protected] www.bodyart-studios.comFollow bodyART on Instagram @bodyart.nycGet your invite to the Movement Speakeasy in NYC by texting the word SPEAKEASY to (917) 810-3075Read The misunderstood limits of folk science: an illusion of explanatory depthIn this episode:Aly sits down with Ryan, co-founder of bodyART, to unpack how dance, physical therapy, and traditional Chinese medicine weave together into a movement system designed for longevity. Ryan’s journey from performing with Beyoncé and the Step Up movies to reimagining rehabilitation protocols brings a refreshing perspective: what if exercise wasn’t about punishing the body but about sustaining it for a lifetime?Together, Aly and Ryan dig into the difference between fitness culture’s “no pain, no gain” mindset and a physical therapy lens that views pain as valuable information rather than a badge of honor. Ryan explains why many people struggle to stick with rehab exercises and how bodyART reshapes that experience by blending prevention, psychology, and creativity.Listeners will walk away with a renewed sense of what it means to train for life, not just for aesthetics. Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episodes:Ep. 31: Truth or Trend: "Is Training to Failure the Best Way to Build Muscle Mass?Ep. 67: Are you training all muscle fiber types in your movement practice?In This Episode:Strength training can feel intimidating—images of hours at the gym, heavy barbells, and grueling sessions might come to mind. But in this episode of The Modern Body Podcast, Aly DiRoma flips the script, showing that building muscle doesn’t have to mean burning out. She shares her own journey of stepping into strength training for the first time at age 35, using herself as a test subject to design what became her Simply Strong program.Listeners are guided through the building blocks of strength: progressive loading (yes, you can start with 5-pound dumbbells and still see results), split training that makes workouts approachable, and the art of pairing volume with frequency to hit that sweet spot of effort without overwhelm. Aly also introduces periodization—a structured way to cycle training for sustainable progress—and even touches on nutrition, sharing her experiments with protein intake and how small tweaks supported her goals.If you’re brand-new to strength training, returning after a break, or looking for a structure that won’t run you ragged, Aly delivers simple, sustainable strategies you can put into practice right away.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episodes:Ep. 32: Shift Your Movement Mindset: Learning to Tune In to Your Body as You MoveEp. 55: Hypermobility Explained: Strategies to Support Your Joints in your Movement & Mobility TrainingIn This Episode:From Aly: I misspoke at about 18:09 in the podcast. I refer to an exercise as a “shoulder bridge” when I should have said “hip roll.” Feel free to contact me with any questions or comments about this section.In this episode of Aly DiRoma makes a strong case for why modifications aren’t a fallback—they’re a superpower. She reframes the often-misunderstood concept of modifying movement, showing how small shifts can completely transform an exercise, amplify results, and keep the body supported in every season of life.She shares why modifications can both ease discomfort and crank up the challenge, why they’re essential for accessibility, and how they open the door to greater empowerment and choice in movement..” Listeners walk away with a fresh perspective: that tailoring an exercise isn’t about doing “less,” but about honoring what their body needs right now—and discovering new layers of strength, connection, and possibility.Want help with production of your podcast? Contact Michelle Sanchez [[email protected]]

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episodes:Ep. 28: The Experience of Movement vs Outcomes, How Movement Mimics Life: a Conversation with Kara DuvalEp. 63: On the Power of PersistenceIn This Episode:Progress isn’t always a straight line—and sometimes it looks more like a scribble. In this episode of The Modern Body Podcast, Aly DiRoma urges us to redefine success in movement, wellness, and life. She shares why “little wins” deserve more of our attention than the elusive finish line, and how reframing so-called failures can shift the way we experience our bodies.Through stories from her own practice and teaching, Aly illustrates why comparing ourselves to others—or even to past versions of ourselves—only gets in the way of growth. Instead, she encourages listeners to notice the quiet moments of progress, whether that’s feeling a new connection in your shoulder blades, taking an eight-minute class on a busy day, or realizing that sometimes rest is the best medicine.Aly explores six practical ways to celebrate the messy, non-linear reality of progress.This episode offers a refreshing reminder: you don’t have to fix yourself—you just have to keep showing up.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episodes:Ep 5: What Is Pilates and What Are the Benefits?Ep 6: Should I Be Stretching?In this Episode:This week’s episode is a replay worth revisiting — or discovering for the first time — because the “Pilates body” trend is making the rounds on social media yet again. Aly DiRoma takes listeners back to her popular Truth or Trend segment, where she unpacks what’s really behind this long, lean, “toned” aesthetic that’s been tied to Pilates for decades. She explores why results vary so widely from person to person, why genetics and nutrition play a bigger role than the internet admits, and how consistency — not a specific body type — is the true hallmark of Pilates practice. With a mix of candid stories from the studio and myth-busting facts, Aly reminds us that if you practice Pilates, you already have a Pilates body — and the deeper benefits go far beyond what’s in the mirror. This replay feels especially timely as the conversation around aesthetics in fitness heats up, making it the perfect moment to revisit a balanced, experience-backed perspective.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideRelated Episodes:Ep. 73: Reconnect with the Natural High Performance of Your Hips - Summer Camp, Week 3Ep 17: Pelvic Floor Health: “Should I be doing Kegels to strengthen my Pelvic Floor?”In This Episode:Our pelvic floor is a key player in our breathing, core strength, mobility, and even the way we stand on our feet. In this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma kicks off Week 4 of Summer Camp with “Pelvic Floor Galore,” breaking down anatomy, function, and the often-overlooked connections between this powerhouse and the rest of the body. Aly explains why kegels aren’t the one-size-fits-all solution they’re often made out to be, how breathwork and posture influence pelvic floor health, and why our hips, spine, and even arches deserve a spot in the conversation. She makes pelvic floor education understandable and totally relatable. After tuning in,  you’ll leave with tools you can start using today to strengthen, lengthen and mobilize this vital part of your body.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideIn this Episode:The hips don’t usually get much attention—until they start feeling tight, achy, or downright cranky. But in this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma puts this powerhouse joint front and center, exploring why it’s one of the hardest-working parts of the body and how to help it thrive.Inspired by watching her nine-month-old daughter crawl, roll, and squat with effortless freedom, Aly reflects on how our hips were designed for movement—and what happens when we stop giving them the care they deserve. The good news? It’s never too late to bring that natural mobility and strength back.Listeners will learn what Aly calls the “naturally high-performance human hip” and why unlocking its full potential doesn’t require elite training or hours in the gym. Instead, Aly shares practical strategies for restoring strength, stability, and resilience through simple, intentional movements anyone can do.Whether dealing with stiffness, lower back discomfort, or just wanting to feel more capable and fluid, this conversation offers insight and action steps for happier, healthier hips—now and for years to come.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. You'll also be able to grab your copy of the Core Guide mentioned in the episode. Get your copy here: https://modernmoversguide.com/guideIn this Episode: If you think building a strong core is all about crunches and planks, think again. In this episode, Aly unpacks the concept of a Conscious Core—a multi-layered approach that goes beyond surface muscles to create strength that’s functional, adaptable, and truly supportive in everyday life. Drawing from her experience as a Pilates instructor and personal insights from teaching and motherhood, Aly explains why your core is more than abs, how breathing is a game-changer, and why most traditional core workouts miss the mark.She also breaks down the five core support systems—internal, external, upper, lower, and posterior—and how each plays a role in a resilient core. You’ll learn why muscle sequencing matters, how to use the “effort spectrum” to avoid burnout, and practical tips to train your core from every angle. Whether you want better posture, more power for daily life, or simply to feel strong without doing a million crunches, this episode is packed with insights that will change how you think about core training.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days. Sign up by Sunday to jump in at the beginning of the Summer Camp series.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideIn this Episode:Posture is more than a snapshot of how you sit or stand—it’s an evolving story your body tells through movement, repetition, and lived experience. In this first episode of the Modern Body Summer Camp series, Aly DiRoma invites you to rethink everything you’ve been told about “good” posture and instead explore your body’s unique blueprint.This week is all about building awareness, assessing your postural habits, and beginning to shift them in a sustainable, intuitive way. Aly shares how her own postpartum experience has deepened her understanding of imbalance, and why foundational Pilates—specifically groundwork—is her go-to for regaining harmony and support in her body. You’ll also get a peek into how the Summer Camp is structured, why the spine takes center stage, and how you can start making micro-shifts that lead to lasting change.Whether you’re a Modern Body member or just posture-curious, this episode will leave you feeling informed, empowered, and ready to move.In this episode, you’ll learn:Why posture isn’t about achieving a perfect position, but cultivating dynamic balanceHow daily habits and repetitive movement patterns shape the way you feelThe importance of spinal health in Pilates—and how to work with it, not against itWhat a “supple spine” means (and how to get one)How Aly integrates breath, interoception, and movement to help you tune inWhat to expect from week one of Summer Camp inside Modern Body

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideWhat if your fascia is the missing link in how you feel, move, and recover? In this episode, Aly breaks down the difference between training your muscles and supporting your fascia—and why both matter in a well-rounded movement practice. You’ll also get a sneak peek at Modern Body’s Summer Camp Series, a four-week experience inside Modern Body designed to bring more ease (and less pressure) to your routine. Expect practical tips, surprising anatomy insights, and a new appreciation for the systems under your skin.We explore:How fascia and muscle work together in every movement you makeThe surprising truth about why fascia needs movement to stay hydratedWhat to do when you feel stiff, sore, or just “off” in your bodyWhy bouncing, swinging, and spiraling might be just what your fascia cravesA preview of the Summer Camp Series starting July 21—structure without the stressResources:Ep. 12: Everything You Need to Know About Your FasciaFascia in Sport and MovementFascial Movement Foundation Course - Merrithew

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideIn this EpisodeIf summer makes you nostalgic for campfires and cabin bunks, you're in for a treat—Modern Body style. Aly DiRoma introduces the Modern Body Summer Camp, a 4-week series designed to nourish your body with movement and your spirit with curiosity. This isn’t your typical “summer challenge." Instead, Aly invites us into a seasonal rhythm that honors both structure and softness, action and stillness.Drawing on her own childhood memories and her desire for a more playful, intuitive approach to movement, Aly walks us through what to expect in the upcoming Summer Camp series. Each week centers on a specific theme—Posture & Spine, Conscious Core, Hip Health, and a surprise final week—all packed with daily classes and gentle guidance. This episode shows how movement can complement every version of your summer self.Aly makes a compelling case for trading in the “no pain, no gain” mindset for one that feels more like self-mothering. Her message? You don’t need another challenge—you need a joyful commitment to your well-being.You'll learn:Why Aly ditched the idea of a traditional challenge—and what she's offering insteadHow to find balance between structure and flexibility in your movement practiceWhat “complementary movement” is and how it supports your real-life activitiesThe weekly themes of Modern Body’s Summer Camp and how to get involvedHow to embrace movement as a form of self-trust, not punishment

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideIn this EpisodeVacations are meant to be freeing—and so is movement. In this episode, Aly DiRoma shares an honest and  practical take on how to keep your movement practice alive while traveling (or staycationing). From dismantling old, rigid ideas about “fitting in a workout” to embracing adaptable, intuitive practices that support body and mind, Aly offers both personal stories and actionable tips that will have you rethinking how you move on the move.Whether you’re navigating a long-haul flight, road-tripping with kids, or simply enjoying unscheduled time at home, Aly reminds us that movement is less about perfection and more about presence. You’ll walk away with mindset shifts, minimalist equipment suggestions, and creative ways to let movement enhance—not complicate—your travel plans.In this episode, you'll discover:Why your movement practice doesn’t have to be rigid, even when your itinerary is.How Aly’s former obsession with "getting the workout in" gave way to a kinder, more sustainable approach.What types of movement are most supportive for long travel days.Tips for packing (or skipping) equipment and using what’s around you.The hidden perks of vacation movement: improved digestion, better energy, and smoother adaptation to time zones.How grounding into simple movement routines can create continuity, even far from home.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideIn this EpisodeMost workouts promise results, but few explain how your body is actually responding under the surface. In this episode of Modern Body, Aly DiRoma unpacks the different types of muscle fibers—slow-twitch, fast-twitch, and everything in between—and why understanding them can completely change the way you train.From endurance-building Pilates to power-packed plyometrics, Aly breaks down how various types of movement activate specific fibers and shape your physicality. It's not just about “doing more,” it’s about training with intention—so your body can not only move well, but adapt, perform, and recover with greater ease across your lifetime.With personal insights, practical examples, and a peek behind the curtain of how the Modern Body weekly movement map is designed, this episode encourages you to be strategic with your workouts—whether your goal is better posture, more strength, or feeling resilient in your day-to-day life.In this episode, you'll learn:Why every movement modality favors specific muscle fiber typesThe differences between type I, type IIa, and type IIx fibers—and how they affect performanceHow Pilates supports endurance and posture through slow-twitch activationWhy explosive movements and resistance training aren’t just for athletesHow to structure a well-rounded week of movement using the Modern Body approachReferencesMuscle Fibre types. Physiopedia. (n.d.). https://www.physio-pedia.com/Muscle_Fibre_Types Terzis, G., Vekaki, E., Papadopoulos, C., Papadimas, G., & Stasinaki, A. N. (2024). Muscle Ultrasound Echo Intensity and Fiber Type Composition in Young Females. Journal of functional morphology and kinesiology, 9(2), 64. https://doi.org/10.3390/jfmk9020064

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideWe all have our posture quirks—from the telltale “mom stance” to the puffed-up military chest—but some patterns linger long enough to create ripple effects throughout the body. In this episode of Modern Body, Aly DiRoma pulls back the curtain on one of the most overlooked (but highly impactful) postural adaptations: rib flare.Whether your ribcage feels like it’s trying to escape your body or your breath never quite feels full, rib flare might be playing a hidden role. Aly breaks down what rib flare actually is, why it shows up during life events like pregnancy or injury recovery, and how to gently unravel it through breathing, alignment, and thoughtful movement.From quirky bra fits to persistent back tension, Aly shares real-life examples that’ll have you nodding in recognition. This episode is part anatomy lesson, part body detective story—and completely empowering.“You don’t have to fix your rib flare overnight. But you absolutely can change it—with breath, alignment, and intention.” —Aly DiRomaIn this episode, you'll learn:What rib flare really is (and why it often flies under the radar)How pregnancy, stress, injury, and daily habits all influence rib positioningThe two primary types of rib flare: positional and angularHow your ribcage and pelvis relationship sets the stage for your postureWhy your breath—especially the exhale—is the secret weapon in postural rebalancingSimple strategies (including props, breathing cues, and class suggestions) to begin resetting your ribcage from the inside outCurious where to start? Aly recommends beginning with classes like Spaciousness, Inner Work, or Scapular Stability in the Modern Body Studio—all designed to support better breathing, stronger alignment, and gentle re-patterning. Start your 7-day free trial to explore more.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideKevyn Zeller’s new East Hamptons studio opens its doors this summer, offering both private sessions and Core Collective Sessions by appointment. For more information or to book a session, visit Kevyn’s website here. In this Episode:Aly DiRoma sits down with master instructor Kevyn Zeller to explore how physical spaces—and the emotional energy within them—can profoundly shape our movement experiences. With studios in both the Upper East Side of Manhattan and the East Hamptons, Kevyn shares how she intentionally designs every detail of her environment, from monochromatic walls to a signature scent, to help clients feel grounded the moment they walk in. But her teaching philosophy goes beyond aesthetics—it’s about honoring the full humanity of her clients through deep presence, careful language, and a innovative semi-private format she calls “Core Collective Sessions.”What unfolds is more than a conversation about Pilates; it’s a deep dive into healing, grief, resilience, and creating belonging through movement. From her own story of loss and recovery to the nuances of reading bodies and teaching with love, Kevyn offers a powerful reminder that movement isn’t just about mechanics—it’s about coming home to ourselves.In this episode, you’ll learn:Why posture isn’t about perfection—but balance, adaptability, and nervous system supportThe deep value of teaching the body in front of you—why fewer cues can create more impactWhy Pilates is a lifelong practice for tuning into your body with ease and careThe evolution of Kevyn's instructional practice and how she brings her unique approach to her Upper East Side studio, and more recently, to her East Hamptons studio.How Kevyn’s Core Collective Sessions offer the best of both one-on-one attention and small-group connectionAbout Kevyn Zeller, Pilates Teacher, EntrepreneurKevyn Zeller has been practicing Pilates for 24 years, initially drawn to it after a knee injury sustained during long-distance running in Mexico. Pilates not only facilitated her recovery but also became a fundamental aspect of her life. She holds certifications from The Pilates Center in Boulder, Colorado, including a Master’s Certification, alongside a B.A. in Integrative Physiology from the University of Colorado. With a profound interest in biomechanics and physiology, she approaches her teaching with both artistry and scientific understanding. Having studied under esteemed teachers such as Amy Taylor Alpers, Rachel Taylor Segel, Ron Fletcher, and Cara Reeser, including completing the Kathy Grant Heritage Training, Kevyn's teaching is deeply enriched. Kevyn believes in the transformative power of connecting with one's authentic center for healing. Through her teaching, she empowers clients to recognize their innate abilities and works with individuals of all ages and fitness levels, assisting them in injury recovery, strength-building, and adopting healthier lifestyles. Her teaching style is characterized by clear guidance within a safe, peaceful environment, fostering transformative experiences through a meditative flow that cultivates profound awareness and personal growth.

Follow Modern BodyStay connected with Aly DiRoma and the Modern Body community: https://link.me/alydiromaIf you aren't already a member of the Modern Body Online Studio , you can experience that too with a free 7-day trial. Explore the full catalog of classes for free for the first 7 days.Want to dive deeper? The Modern Mover’s Guide is your roadmap to understanding how movement evolves through life’s seasons. It’s the perfect complement to your Modern Body membership—or a great place to start your journey. Get your copy here: https://modernmoversguide.com/guideIs “perfect posture” really a thing—or just a wellness myth in disguise?In this episode of Modern Body: Pilates & Movement for Life, Aly DiRoma unpacks one of the most common misconceptions in movement culture: the idea that there’s one ideal way to stand, sit, or move through the world. With a blend of practical insights and personal anecdotes, Aly offers a refreshing perspective that ditches rigidity and embraces adaptability.You’ll explore the five major influences on posture—gravity, daily routines, habitual patterns, stress, and genetics—and discover why your “bad posture” might actually just be your body doing its best to support you.Aly doesn’t stop at theory. She walks you through how to actually assess your own posture in the moment, then explains how Pilates supports postural change by rebalancing soft tissue (think fascia, muscles, and tendons—not just bones). Whether you’re standing at the stove, holding a baby on one hip, or squatting a barbell, your posture is always in motion—and that’s a good thing.In this episode, you’ll learn:What posture really is—and how your body constantly adapts to gravityThe surprising role of everyday habits in shaping your stanceHow to recognize postural imbalances (hint: start with your hips)Why Pilates is a gentle but powerful tool for postural rebalancingHow to move with less tension, more confidence, and way fewer rulesWhether you’re deep into your Pilates journey or just beginning to tune into your body, this episode will leave you with a fresh understanding of movement, alignment, and what it truly means to stand strong.