Shows
Mindfulness, Movement, and ExerciseA Simple Wide-Legged Exploration for Hips, Low Back, and Pelvic Floor EaseThis quick tutorial is a gentle exploration designed to create more ease through the hips, low back, and pelvic floor—without forcing depth or pushing range of motion.Beginning in a wide-legged position, the focus is on sensing rather than stretching. First, you take time to locate the tailbone, then the pubic bone, allowing each to move just enough to become familiar. From there, the movement becomes quieter: imagining the tailbone and pubic bone drawing toward one another as you lower, and letting the breath fill the space between them.The addition of a small fo...
2025-12-1202 min
Mindfulness, Movement, and ExerciseA Seated Flexibility Flow for Hips, Low Back, and Pelvic FloorThis short seated flexibility flow is designed to create a greater sense of ease through the hips, low back, and pelvic floor—without forcing a stretch or pushing for range of motion.Beginning in a seated position, the movement explores how rocking in front of and behind the sitting bones changes the way the pelvis organizes itself. As the tailbone travels—first between the legs, then reaching back behind you—the pelvis, spine, and breath begin to coordinate in a way that often feels surprisingly relieving.Lifting the hips, returning to seated, and adding simple arm re...
2025-12-1203 min
Mindfulness, Movement, and ExerciseA Simple Pelvic Movement Exploration in a Split StanceThis short movement exploration focuses on creating gentle motion through the pelvis and pelvic floor using a tall split stance and a simple weight shift.As the arms reach forward and up, the pelvis is invited to respond—not by forcing a stretch, but by allowing the tailbone to travel and organize itself in relation to the legs. Adding the side bend and a couple of easy breaths offers another layer of sensation, helping you notice how breath, balance, and pelvic movement influence one another.This is the kind of practice that can look very si...
2025-12-1201 min
Mindfulness, Movement, and ExerciseA Simple Breathing Exploration for Hips, Low Back, and Pelvic FloorThis short breathing exploration is designed to help you feel a little more at ease in your hips, low back, and pelvic floor—without forcing a stretch or trying to “fix” anything.Working from hands and knees, we play with gentle pelvic movement, first finding the tailbone, then the pubic bone, and eventually allowing both to travel together. From there, the breath becomes the guide: inhaling into the space between the pubic bone and tailbone, exhaling softly, like blowing out birthday candles.What I love about this position is how adaptable it is. Propping yourself up, sh...
2025-12-1204 min
Mindfulness, Movement, and ExerciseHanging Series, Part 3: Hands + Knees = LiftHello — it’s Jen 👋This is the third and final part of our little hanging series, and today we’re linking the hands and the core for a more powerful lift.Instead of relying on your fingers to grip the bar, wrap your thumbs underneath and imagine both sides of your hands spiraling toward each other — the pinky side rotating into the bar, and the thumb side rotating toward the pinky side. You’re creating a strong, connected surface with the “balls of your hands” rather than clenching from your fingertips.From that strong connection...
2025-12-0902 min
Mindfulness, Movement, and ExerciseHip Coordination Flow with a DowelFeeling coordinated isn’t about everything moving together — it’s about each part of you knowing when to support and when to move.This short hip sequence uses a dowel (or a broomstick) to help you find directional support through your foot while allowing your hip to rotate freely. It’s simple, but it reveals a lot:* Where do you place pressure into the ground?* Can your hips move while your foot anchors?* Does rotation feel smooth or stuck?Try it:📍 Step one foot forward and slightly out to the...
2025-12-0901 min
Mindfulness, Movement, and ExerciseA Gentle Reset Sequence for Rest, Relaxation, and Reorienting Your BodyThis short, accessible sequence grew out of a session with a client who was struggling to relax and fall asleep. Her usual techniques—breathing, meditation, “trying harder” to rest—weren’t helping. So instead, we explored something different: using tactile input, gentle movement, and subtle coordination challenges to redirect attention out of the head and back into the body.You’ll begin with a simple full-body scrub to wake up tactile receptors and remind your system where you are in space. From there, you’ll move into a light heel-lift and squat pattern that anchors awareness through the pinky-toe...
2025-11-3004 min
Mindfulness, Movement, and ExerciseA Simple Hanging Progression: Pulling Your Knees In with EaseHi everyone — it’s Jenn.This week on Body, Mind, Movement, we’re continuing the hanging theme from last week’s video. If you haven’t watched that one yet, I recommend starting there; it covers a few subtle adjustments that can make hanging feel so much more accessible.Once you’ve played with those ideas, today’s exploration adds a small but surprisingly powerful progression: pulling your knees toward your chest while you hang.The exercise looks simple, but the internal coordination behind it is where the magic happens. As you hang, try imagining...
2025-11-1602 min
Mindfulness, Movement, and ExerciseRotating From the Ground UpHello, friends — it’s Jenn. 👋Today’s exploration is a simple but surprisingly informative little drill pulled straight from the ideas in my upcoming book, Spinal Intelligence. It’s one of those movements that looks almost too subtle to matter… until you actually try it and notice what shifts.🌿 A Small Rotation, A Big Awareness ShiftBegin seated on one hip in a loose figure-four shape. Place your hand on the floor beside you.From here, the invitation is to press through your hand and gently rotate it toward the pinky side. This tiny...
2025-11-1601 min
Mindfulness, Movement, and ExerciseShoulder Shrugs, ReimaginedShoulder shrugs might seem simple—but done with awareness, they can become a surprisingly rich exploration of connection and coordination.In this short video, I break down how to approach shoulder shrugs on a bar (or rings, or other hanging setup) with intention. You’ll play with three ideas:* The upward lift of the pelvic floor — imagining it reaching toward the ceiling as you pull the bar down can create a sense of lightness.* The length of the pinky toes — thinking about exposing the outer edge of your foot toward the floor helps connect...
2025-11-0803 min
Mindfulness, Movement, and ExerciseFlow to the Floor (and Back Again)This short exploration is all about transitions — how you move to the floor and from the floor with awareness and ease.You’ll start standing, then step, drape, and rotate as you lower yourself down, finding your way back up through the same path. The movement is simple but surprisingly rich: it challenges coordination, weight shifting, and how you receive support through your hands and feet.Try it slowly. Notice how your body adapts as you move between vertical and horizontal space. Let the floor be a place of exploration, not just a destination.Wa...
2025-11-0202 min
Mindfulness, Movement, and ExerciseFinding Connection Through the HandsThis exploration comes straight from my upcoming book, Spinal Intelligence. It’s a simple exercise that helps you sense how the hands connect to the arms, shoulders, and core — and how the breath supports that connection.You’ll need a yoga block for this one. By alternating which hand presses into the block and which lifts away, you’ll feel subtle shifts through the torso. Add breath — inhaling as you press, exhaling as you return — and the movement becomes more fluid and integrated.You can play with two versions: one where your waistband stays still and one wher...
2025-11-0204 min
Mindfulness, Movement, and ExerciseConnecting Hands, Hips, and Inner LinesThis short exploration brings awareness to the subtle lines of connection that run through the body—specifically from the armpits to the hands, and from the inner groin through the knees to the ankles.Begin seated, hands behind you, and notice how the orientation of your fingers changes how your shoulders and chest feel. From there, play with reaching your knees forward to lift the hips, feeling how the arms support you.Then, shift attention to the inner lines of the legs—imagine threads running from groin to knee to ankle. As you lift one foot...
2025-10-1302 min
Mindfulness, Movement, and ExerciseAll Hips, All the TimeThis short mobility exploration focuses on—yes, you guessed it—the hips.You’ll begin on hands and knees, lift your knees slightly from the ground, and explore how shifting and rotating through different points of the pelvis can change how your hips move and feel. Along the way, you’ll bring awareness to how your hands and feet connect to the floor and how that grounding supports your entire structure.It’s simple, but not easy—and it’s a great way to reconnect with how your pelvis, ribs, and limbs work together.Take five mi...
2025-10-1102 min
Mindfulness, Movement, and ExerciseThe Five-Minute Warm-Up You Didn’t Know You NeededSometimes the simplest movements can shift everything.This five-minute warm-up wakes up your hands, feet, and spine—reminding your body what it feels like to move with ease and awareness. You’ll squeeze and flick your fingers, sway through your torso, shift weight from side to side, and find fluidity through your hips and spine.It’s part coordination, part grounding, and part mood-lifter. Whether you’re about to train, teach, or just need a reset in the middle of your day, this short sequence reconnects you to your body’s natural rhythm.🌀 Try it now —...
2025-10-1104 min
Mindfulness, Movement, and ExerciseThe Playful Elegance of TeacupsSometimes, the simplest exercises carry the most charm.This week’s video tutorial explores teacups—a spiraling movement pattern said to have originated from a server who balanced cups on his hands to impress guests. With each sweep, arc, and turn, the body folds and extends, loosens, and finds flow.Using something light (a headphone case works perfectly), you’ll explore spirals led by the elbow, opening space through the torso, and eventually bringing the whole body into the dance.It’s a playful way to build fluidity and coordination, and many people find the...
2025-10-0503 min
Mindfulness, Movement, and ExercisePlayful Weight Transfer: From Seat to Standing (and Back Again)Hello, and thank you for joining me. Nona makes a guest appearance in this one—sometimes helping, sometimes in the way—but she’s always part of the process.In this short tutorial, I explore how to transfer your weight from a seated position to your hands, and then into standing, before reversing the path back down again.We’ll begin in a figure four position. This setup gives you leverage: the foot that’s bent allows you to press firmly into the floor. For me, the left foot is forward with the right knee open to th...
2025-09-2102 min
Mindfulness, Movement, and ExerciseSpiraling Strength: A Shoulder Flow for Mobility and EaseOur shoulders are designed for freedom and versatility, but they often carry tension and restriction. This short flow is designed to help you feel the spiraling action of the shoulder—from the collarbone down to the hand—while opening up space for pressing, pulling, and everyday movements.In this sequence, we’ll explore:* Initiating movement from the hands, elbows, and shoulders* Using circular actions to bring fluidity into the joints* Rotational transitions that connect the shoulder to the spine and hips* A finishing collarbone-to-hand sweep that integrates the upper body
2025-09-0705 min
Mindfulness, Movement, and ExerciseAwaken Your Hips: A Gentle Flow for Mobility and AwarenessMoving your hips with curiosity and attention doesn’t just create freedom in your body—it also connects you to a sense of ease and support. In this guided sequence, we’ll explore how the tailbone, skin, and belly all work together to give the hips more space and your movements more flow.This practice requires nothing more than yourself, a little floor space, and a sturdy surface like a box or chair.The SequenceWe’ll move through a playful flow designed to wake up the hips from the inside out:* Hand...
2025-09-0710 min
Mindfulness, Movement, and ExerciseHip Flow: Coordinating Movement from Hands and KneesIn this episode, Jenn guides you through a gentle but powerful hip sequence designed to connect your joints, build awareness, and invite lightness into your movement. Beginning in a hands-and-knees position, you’ll explore how shifting weight, adjusting your hands, and sliding into seated positions can transform the way your hips and legs feel.This flowing practice emphasizes:* Coordinating the hips, knees, and feet* Exploring lightness and weight through subtle shifts* Moving between hands-and-knees, 90/90, and seated transitions* Using inner-to-outer hip lines for strength and awarenessIt’s a pl...
2025-08-2704 min
Mindfulness, Movement, and ExerciseA Playful Hip Flow for Mobility and TransitionsThis week’s movement snack is a quick, creative hip flow you can use to explore mobility, coordination, and seamless floor transitions.Starting from a seated position with your hands behind you and feet flat, you’ll move through a sequence that layers step by step:Tip and sweep – let your knees fall to one side and sweep the opposite leg forward and around.Reach and step – lift a hand, step into a half Turkish get-up position, and return.Add the squat – from the half get-up, step through into a squat, then unwin...
2025-08-1003 min
Mindfulness, Movement, and Exercise🌀 Free the Tailbone, Find the Core: A Simple Shift for Powerful Core EngagementWelcome back to Body, Mind, Movement—I’m Jen, and this week’s tutorial is a deceptively simple core exploration that invites you to refine how you organize your spine, weight, and attention in a quadruped position.🌟 What You’ll PracticeThis session starts on all fours, with toes flexed under. From here, the first focus is the tailbone—is it truly free to move?Many of us unknowingly "lock" the tailbone through habitual tension or overcorrection. You’ll begin by exploring subtle tailbone movement, noticing if it feels dumped (collapsed into the low back), over...
2025-08-0601 min
Mindfulness, Movement, and ExerciseA Playful Drill for Weight Transfer, Hip Mobility, and Arm AwarenessThis simple movement sequence blends weight transfer, hip mobility, and just enough arm engagement to spark full-body awareness.Start standing. Slide your hands down your legs into a squat. Walk your fingers forward until you feel like you can bear weight into your hands. Then, shift your weight into them, hop your feet forward, straighten your legs, re-bend, slide your hands back up your legs, and return to standing.It’s playful, grounding, and sneaky in how it invites your hips, arms, and nervous system to pay attention. Try a few reps in a row an...
2025-07-2801 min
Mindfulness, Movement, and ExerciseSlide, Shift, Squat: A Playful Practice in Weight TransferWhat happens when you combine a forward fold, a down dog, a deep squat, and a bit of rotational play? You get a fun little movement sequence that wakes up your coordination, balance, and awareness—without requiring perfection.This short practice is all about weight transfer: from feet to hands, hips to heels, and back again. It gives your body a chance to explore grounded movement in a non-linear way, with options to suit your current range and strength.Here’s how it goes:* Start standing.* Slide your hands down your legs...
2025-07-2001 min
Mindfulness, Movement, and ExerciseTrace the Figure Eight: A Simple Hip Warm-Up to Get You MovingDo your hips ever feel sticky, stiff, or just...blah?Here’s a playful way to bring life and mobility back into your hips—no fancy equipment or long warm-ups required. IIn this short sequence, I walk you through a figure-eight hip mobility sequence that’s become a staple in my own routine. It’s rhythmic, it’s dynamic, and it wakes up not only your hips but your coordination and sense of balance.🌀 Here’s the idea:* Start on one foot. * Let the other foot lightly sweep b...
2025-07-1401 min
Mindfulness, Movement, and ExercisePlay with Your Overhead Position 🌀What does reaching overhead actually feel like in your body?In this short floor-based exploration, you’ll play with three different overhead positions—each one asking you to connect through the arm in a slightly different way. No props required (unless you prefer your yoga mat).You’ll begin on hands and knees, experimenting with pressing from the outer arm through the pinky finger. From there, you’ll explore forearm support, and finally a dynamic down dog variation where one arm might even float.The goal? Not perfection. Not flexibility.Just noticing...
2025-07-0502 min
Mindfulness, Movement, and ExerciseUnstick Your Hips with a Simple Rotational DrillHave you ever felt like your hips were "stuck"? Maybe rotation feels clunky, or you just don’t know how to move through your torso without overcompensating somewhere else. This week, I’m sharing one of my favorite tools for unlocking rotation in a grounded, accessible way—using a broomstick (or, if you’re feeling fancy, a martial arts stick).In this short, playful video, I guide you through a standing movement sequence that teaches rotation from the ground up. We use the image of...
2025-06-2601 min
Mindfulness, Movement, and Exercise🔄 Steering the Body: Exploring the Connection Between Breastbone and Pubic BoneHave you ever thought of your breastbone and pubic bone as steering wheels for your torso and pelvis?In this short and potent mini-lesson, I guide you through a simple floor-based movement that helps you feel how these two anatomical landmarks—your xiphoid process (at the base of the breastbone) and your pubic bone (at the front of your pelvis)—can influence how you roll, move, and organize your body.We begin by initiating movement from the breastbone, then shift perspectives and try the same motion led by the pubic bone. Each variation offers a slig...
2025-06-1303 min
Mindfulness, Movement, and Exercise🌀 Facing Fear in Movement: How to Work at Your Edge Without Overwhelming Your SystemHi friends,This week’s video is inspired by a question that came up twice in 24 hours—always a good indicator that it's worth addressing:👉 “What do I do when I feel fear during a movement practice? How do I work toward the edge without pushing too far?”Fear is a natural part of movement, especially when there’s a fall involved, or a shift of weight into unfamiliar territory (hello, handstands 👋). But when we push too far into fear, our nervous system kicks into high alert—bracing, holding, and blocking the very coordination we’re...
2025-06-1305 min
Mindfulness, Movement, and Exercise🦶➡️🤲 Master the Shift (in 2 Minutes!)Ever feel like your feet and hands are on completely different pages? 😅 Let’s change that.In this super short (and surprisingly fun) movement snack, I guide you through a simple weight shift—from foot to foot, then into your hands. 🌀 It’s a great way to:✨ Build body awareness🧘♀️ Prep for floor work or arm balances💫 Feel more in your body in just two minutes🎥 Watch the video here and give your nervous system a gentle nudge toward balance and control.Your feet (and hands) will thank you.– Jenn This is a public episode. If yo...
2025-05-2802 min
Mindfulness, Movement, and ExerciseA 2-Minute Exploration: Shifting Weight from Hands to FeetSometimes the simplest movements reveal the most.In this short, 2-minute video, I guide you through a gentle exploration of weight shifting—from your hands to your feet. You’ll get curious about how your hands feel on the ground, where your weight naturally wants to go, and how to build comfort transitioning that weight forward and back.This kind of practice helps build trust in your body, especially in movements that ask you to support yourself with your hands (think crawling, floorwork, or inversions).Take two minutes, find a little space on the...
2025-05-1802 min
Mindfulness, Movement, and ExerciseMME Podcast Season 3 Episode 5:Recently, while teaching a workshop, I watched a participant transform her handstand—just by not squeezing her glutes.She had been told, as so many of us have, that engaging everything tightly—glutes, abs, shoulders—was the path to better balance. But when she softened that approach and focused instead on alignment and direction, she found new ease in her movement. In fact, she said it was the best her handstand had ever felt.This week's podcast episode is called The Tension Trap: Rethinking Engage and Squeeze in Movement. It’s all about how we often fa...
2025-05-1824 min
Mindfulness, Movement, and ExerciseMorning Flow: Leading with the Xiphoid ProcessIn this short morning flow, I explore what happens when I lead with my xiphoid process—that small, bony landmark at the base of the sternum. It’s subtle, but powerful. As I rise from the floor to standing, letting this point initiate movement changes the entire experience.What happens when you lead with your xiphoid process? Can you sense how it helps direct your momentum or shift your orientation in space?Give it a try. Move slowly. Get curious. Let your xiphoid guide you—and see where it takes you.#MindfulMovement #EmbodiedMovement #MovementExploration #MorningFlow...
2025-05-0701 min
Mindfulness, Movement, and ExerciseMME Season 3, Episode 4:Somatics Alone Won’t Save You (but they can help)Hey there 👋In this two-part episode, I dove into something I’ve been mulling over for a while: the relationship between somatic practices and strength work. TL;DR? Somatics alone won’t save you—but they do have a valuable role to play.Let me explain. 👇In the first 1/2 of the episode, I tell the story of a curious, body-aware student who pulled her neck doing a very simple movement—reaching in a lunge. Not a fancy trick, not a weighted squat...
2025-04-2932 min
Mindfulness, Movement, and ExerciseMME Season 3 Episode 3:🌀 Flexibility Isn’t What You Think 🌀When I was a kid, I could run the mile, crank out sit-ups, and even do a pull-up. But the sit-and-reach? Total fail. Despite looking the part, I’ve never been naturally flexible—and that disconnect has stuck with me.This week on Mindfulness, Movement, and Exercise, I’m diving into all things flexibility—what it actually is, how it differs from mobility, and why context is everything. Spoiler: touching your toes isn’t the only (or best!) measure of how well you move. 👣✨ The research is interesting, too—static...
2025-04-2130 min
Mindfulness, Movement, and ExerciseMME Season 3 Episode 2:What does it mean to use your core? And when, exactly, does your trunk move with you—or rotate around you?Whether you're exploring movement on the ground or in the air, the answers lie less in brute strength and more in timing, coordination, and awareness. High-level athletes don’t just strengthen their core—they learn how to move with it, through it, and around it, depending on the task.In the latest episode of Mindfulness, Movement, and Exercise, I talk about the nuances of core engagement, why setup matters more than strength, and how you ca...
2025-04-1533 min
Mindfulness, Movement, and ExerciseMME Season 3 Episode 1:Welcome back to The Mindfulness, Movement, and Exercise Podcast — Season 3 is here, and I’m kicking things off by busting a few myths.In this first episode, I dive into the deep squat obsession. You’ve probably seen the challenges — sit in a deep squat for 10 minutes a day and watch your mobility transform. But is it really that simple?We’ll talk about:* Why some bodies love deep squatting and others... not so much* How structure and bone shape influence what’s possible* Why forcing positions can backfire (yes, I’ve be...
2025-04-0723 min
Mindfulness, Movement, and ExerciseMindful Movement: A short explorationIn this 2 1/2 minute body scan, Jenn guides you through a short awareness exercise focusing on the arms. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2025-01-2102 min
Mindfulness, Movement, and ExerciseMind Body Connection: Weight shiftIn this three minute mind-body exploration, you will explore the sense of your feet, weight shifting, connection. At the end of the three minutes, you will feel more connected and grounded. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2024-12-1703 min
Mindfulness, Movement, and ExerciseEmpowerment Through Awareness: Balancing Self-Defense, Entrepreneurship, and Personal GrowthIn this episode, Rachel Honeyman shares her journey of entrepreneurship, self-defense, and personal growth, offering valuable insights and practical advice for women looking to empower themselves in both business and life.Rachel discusses how she built her self-defense company and how female empowerment became the driving force behind her work. She highlights the importance of trusting your intuition and paying attention to your surroundings—sharing a personal story where her gut feeling helped her avoid a dangerous situation. Rachel emphasizes the importance of making conscious decisions throughout the day, like staying aware while pumping gas or choosing wh...
2024-11-2950 min
Mindfulness, Movement, and ExerciseMME season 2, episode 11: Parkinson's and musicIn this episode of the Mindfulness, Movement, and Exercise podcast, Jenn Pilotti dives into the powerful role music can play in supporting people with Parkinson’s disease. Drawing on a recent research paper, she explores the differences between internal and external musical cueing and how these methods impact gait. Jenn explains how the internal cue of singing may help make walking smoother, faster, and more coordinated for individuals with Parkinson’s. She also discusses the potential of musical cues to aid in skill learning, offering insights into how rhythmic guidance could be integrated into movement practices to enhance everyday mobi...
2024-11-0923 min
Mindfulness, Movement, and ExerciseMME Season 2 Episode 10: Harnessing Energy: Rethinking Meditation and Nervous System RegulationIn this episode of Mindfulness, Movement, and Exercise, Jenn explores the diverse ways energy manifests in our lives and how we can work with—rather than against—our natural rhythms. Jenn discusses the concept of nervous system regulation and challenges the notion that meditation and mindfulness have to follow traditional slow practices to be effective. Whether you're full of vigor or move at a calmer pace, this episode offers practical insights on honoring your unique energy levels and adapting mindfulness techniques to better suit your lifestyle. This is a public episode. If you'd like to discuss this...
2024-10-2720 min
Mindfulness, Movement, and ExerciseMME Season 2, Episode 8: Aerial Arts, Fluidity, and Mindful Movement with Jessica JohnIn this episode of Mindfulness, Movement, and Exercise, Jenn Pilotti sits down with Jessica John, founder of Circus Mobility and a former CIA leadership analyst. Together, they explore Jessica’s inspiring journey from leadership analysis to coaching aerial arts and pole, and the connection between movement, strength, and mental resilience. They delve into the importance of fluidity in aerial practices, the value of mindful movement, and the shift toward online coaching during the pandemic. Tune in to hear Jessica’s unique perspectives on balancing discipline, creativity, and the pursuit of lifelong movement practices.More information about Jessica can be foun...
2024-09-2848 min
Mindfulness, Movement, and ExerciseMME Season 2, episode 7In this episode, Jenn reviews BDNF and its implication in learning and cognition. She discusses its connection with neurological disease and mental health, as well as ways to continue learning throughout the lifespan. More information about Jenn, including upcoming courses and retreats, can be found at https://www.jennpilotti.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2024-09-2021 min
Mindfulness, Movement, and ExerciseSeason 2 episode 6: inversions and teaching with Marlo FiskenIn this episode, Jenn talks to pole dance teacher Marlo Fisken about inversions, teaching, and why the fundamentals matter.In this episode you will learn:* Why slowing down and sensing what’s happening can be beneficial for learning* How approaching movement through play can help you achieve your goals, regardless of age* Why focusing an element of your practice (in this case, the invert) can teach you about body awareness, give you options, and enhance your practice* How approaching each rep with presence can enhance your focus...
2024-09-0752 min
Mindfulness, Movement, and ExerciseMME Season 2, Episode 5:In this episode, Jenn talks with Ryan Hurst about JuYuKai and the art of teaching, training, and learning over the course of your life.We discuss:The importance of the basicsThe value of group gatheringsWhy mindset matters both on the mat—and offAnd more.More information about JuYuKai can be found at:https://juyukai.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.su...
2024-08-2546 min
Mindfulness, Movement, and ExerciseMME Season 2 Episode 4:In this episode, Jenn explains what self efficacy is and discusses how silver medalist Rebecca Andrade exemplifies self efficacy. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2024-08-1614 min
Mindfulness, Movement, and ExerciseMME Season 2, Episode 3: with Ceci BrownIn this episode, Jenn talks with Ceci Brown, a fitness instructor and registered nurse. They discuss fitness in the general population, intrinsic versus extrinsic motivation, recovery after surgery, and returning to physical activity after injury. This episode is filled with a very different perspective on the state of fitness, movement, and mindset beyond the studio or gym. You can follow Ceci on Instagram (@ceci_breakingmyheart_pole or @ceciliabreeakingmyheart). This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com...
2024-07-2752 min
Mindfulness, Movement, and ExerciseMME Season 2, episode 2: a conversation with Alisa SaricIn this episode, Jenn chats with Alisa Saric, founder and owner of Drehmoment. We discuss:* How Alisa began her movement journey* What aspects of her practice impact her off the pole* Why breath is an integral part of her practice and how it can be applied to anyone* How a movement practice is a piece of mindfulnessLearn more about Alisa at: https://drehmomentpole.de/en/ This is a public episode. If you'd like to discuss this with other subscribers or get access to...
2024-07-1846 min
Mindfulness, Movement, and ExerciseSeason 2 episode 1: The running movementIn this episode, Jenn discusses the running movement in the US, including when (and why) it started and how it shaped an era. She compares the running movement to the yoga movement she experienced first hand in the 2000s. The information in this episode is heavily influenced by the book, “Getting Physical: The Rise of Fitness Culture in America” by Shelly McKenzie. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2024-07-1025 min
Move Your Mind with Nick Bracks#177: How to Simplify Fitness for Long Term Health w/ Jenn PilottiStarting a workout routine can often feel overwhelming. Do you ever feel like you don’t have enough time, Need the right equipment and don’t know what to do? To have long term success and meet your health & fitness goals, it is crucial to create personalised workout routines that are tailored to your individual needs, preferences, and life circumstances.Today I am speaking to Jen Pilotti health & fitness & the importance of personalisation in exercise routines.TOPICS:Simplifying fitness for long-term healthThe role of movement and alter...
2024-07-0937 min
Mindfulness, Movement, and ExerciseA little hip transitionIn this transition, I move from a prone (on my stomach position), to a seated 90/90 position. The trick to the transition lies in the legs. You can see the rotation happen in the lower leg as I push-up. Give this a try just by watching the video. I will post the break-down of the two moves tomorrow. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2024-03-1600 min
Mindfulness, Movement, and ExerciseMME episode 20: interoception, perception, and a potential shiftIn this episode, Jenn discusses the relationship between interoception, perception, and how they relate to meaning. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-12-1415 min
Mindfulness, Movement, and ExerciseMME podcast #19: the thing about proprioception and exerciseIn this episode, Jenn discusses proprioception, how to enhance it through movement and exercise, and why it matters. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-11-2220 min
Let Me Introduce You: Tales of movement PodcastLMIY podcast episode 13:In this episode, Jenn and Adarian discuss how you can use understanding up arm, down arm to improve performance and make a number of activities easier. They cover running, chopping wood, throwing, and rope climbing. They also give a brief overview of upper arm anatomy and function. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-11-1924 min
Let Me Introduce You: Tales of movement PodcastLMIY podcast episode 12:In this episode, Jenn and Adarian discuss the pelvis and its role in performance, including structural differences between males and females and what that might mean for set up and athletic performance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-11-1925 min
Mindfulness, Movement, and ExerciseMME episode 18: fear and learningIn this episode, Jenn discusses how fear affects learning. She reviews some of the concepts presented in this paper and explains how you can influence the fear response in a skill acquisition setting. Learn more about Jenn at: https://www.jennpilotti.comSubscribe to the newsletter at:Follow me on instagram at:@jenn_pilotti This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-11-1422 min
Mindfulness, Movement, and ExerciseMME episode 17: Fostering curiosityIn this episode, Jenn discusses the two different types of curiosity and how they relate to movement, exercise, and learning. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-10-2916 min
Let Me Introduce You: Tales of movement PodcastLMIY episode 12: The pelvis and how it relates to performanceIn this episode, Jenn and Adarian discuss the pelvis and its role in performance, including structural differences between males and females and what that might mean for set up and athletic performance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-2225 min
Let Me Introduce You: Tales of movement PodcastLMIY episode 11: Why toe strength doesn't transfer to performanceIn this episode, Jenn and Adarian discuss claims that toe strength improves performance. They review two recent papers and cover methodology and why it doesn't necessarily transfer to how you run or jump. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-2228 min
Let Me Introduce You: Tales of movement PodcastLMIY episode 10: Injuries, exercise, and performance--the conundrumIn this episode, Jenn and Adarian look at injuries and discuss why programs that are targeting injuries aren't actually getting people stronger, faster, or more fit.Listen to the podcast at:https://letmeintroduceyou.substack.com/podcastSubscribe to the newsletter at:https://letmeintroduceyou.substack.comFollow us on Instagram at:@biomechanics_movement_summit This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-2235 min
Mindfulness, Movement, and ExerciseMME Episode 16: Play, learning, and teaching with Marlo FiskenIn this episode, Jenn discusses play, learning, and teaching with movement expert Marlo Fisken. They touch on applications of play to learning, cultivating an essence of flow, and more. More information about Marlo can be found at https://flowmovement.net This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-10-2243 min
Let Me Introduce You: Tales of movement PodcastLMIY #9: The pelvic floor and its role in athleticsIn this episode, Jenn and Adarian discuss the structure of the pelvic floor and why understanding the structure is a game changer for athletic performance. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-1529 min
Let Me Introduce You: Tales of movement PodcastLMIY #8: The trouble with research and heel raisesIn this episode, Jenn and Adarian look at a research study about calf raises with a discerning eye. They cover how research can be flawed and discuss the trouble with calf raises as an exercise intervention. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-1532 min
Let Me Introduce You: Tales of movement PodcastLMIY episode 7: What is a plyometric?In this episode, Jenn and Adarian explore the history of the plyometric, including where it originated, how it’s defined, and why the stretch shortening cycle is the key to plyometric exercise. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-1538 min
Mindfulness, Movement, and ExerciseMME #15: Fatigue, exercise, and performanceIn this episode, Jenn discusses different types of fatigue, causes, and how fatigue affects performance.Learn more about the biomechanics movement summit at: https://www.biomechanics-movement-summit.com This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-10-1425 min
Mindfulness, Movement, and ExerciseMindfulness, movement, and exercise podcast 14In this episode, Jenn explores the difference between top down and bottom up processing. She discusses what they are and gives examples from a movement context. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-10-0820 min
Let Me Introduce You: Tales of movement PodcastLMIY podcast episode 6In this episode, Jenn and Adarian dive into the structure and function of the Achilles tendon during dynamic movement. They discuss how the function of the Achilles is commonly viewed, what it's actually doing when you look at it from a structural perspective, and why heel raises might not be doing what you think they are doing. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-0835 min
Let Me Introduce You: Tales of movement PodcastLet Me Introduce You, podcast 5:In this episode, Jenn and Adarian discuss the origin of the deadlift, what it means to hinge, and whether training the hinge is actually necessary. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-10-0130 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and Exercise episode 13In this episode, Jenn discusses groundedness in the context of movement. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-10-0121 min
Let Me Introduce You: Tales of movement PodcastLet Me Introduce You Episode 4:In this episode, Jenn and Adarian discuss the big toe and how its role in movement isn’t what you might think. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-09-2636 min
Let Me Introduce You: Tales of movement PodcastLet Me Introduce You, podcast 3:In this episode, Jenn and Adarian discuss hamstring strains in sport. Mechanisms, including unwanted vibrations, are viewed from the perspective of what happens during sports and athletic movement. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-09-2334 min
Let Me Introduce You: Tales of movement PodcastLet Me Introduce You, podcast 2In this episode, Jenn and Adarian discuss the current ACL protocol and why there are gaps between the commonly taught exercises for return to play and what is actually required for return to play. Themes from the book, Let Me Introduce You, are discussed, including rotations, the feet, and input. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-09-2355 min
Let Me Introduce You: Tales of movement PodcastLet Me Introduce You episode 1:In this episode, Jenn and Adarian discuss collisions, ACL tears, and rotations. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit letmeintroduceyou.substack.com
2023-09-2133 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and ExerciseIn this episode, Jenn talks with Ryan Hurst from GMB fitness about learning, martial arts, communication, transitions, and more. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-09-2147 min
Mindfulness, Movement, and ExerciseMindfulness, movement, and exercise:In this episode, Jenn discusses skill acquisition: what it is, how it occurs, and how it relates to mindful movement. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-09-1028 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and Exercise:In this episode, Jenn discusses motor learning, performance, and optimizing arousal. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-09-0326 min
Results Not TypicalShiny sells. Basics work. The conundrum with Jenn PilottiIn this episode, Nikki chats with personal trainer and author Jenn Pilotti about the challenge in finding the balance between mastering the basics so you can see results and the desire to experience novelty in exercise. They discuss: Why novelty is so attractive, but can backfire on us if we don't have foundational strength + mobility How to find a balance between our desire for "shiny objects" and the stuff that we need to see improvements in fitness + feel better The basics of fitness, why they're important, and why they are dependent on what you want for y...
2023-09-0142 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and Exercise:In this episode, Jenn discusses visualization, guided imagery, and learning. She also mistakenly says stress is the ability to pay attention. That is inaccurate. Stress can help focus attention. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-08-2730 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and Exercise Episode 7:In this episode, Jenn discusses the origins of the Cossack squat and why the intention behind an exercise can shift how you perform that movement. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-08-1920 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and Exercise: Episode 6, part IIIn this episode, Carrie and Jenn talk about practice and learning. More information about Carrie can be found at https://www.carrieowerko.com . This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-08-1346 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, and ExerciseIn this episode, Jenn talks with Carrie Owerko, an internationally recognized yoga and movement teacher who explores movement through a lens of curiosity and play. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-08-0640 min
Mindfulness, Movement, and ExerciseMindfulness, movement, and exerciseIn this episode, Jenn covers some of the concepts that frequently show up in mind/body movement modalities, including proprioception, body awareness, and interoception. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-07-2730 min
Mindfulness, Movement, and ExerciseMindfulness, movement, and exerciseIn this episode, Jenn dives into the history of modern mind body movement disciplines. She also touches upon the concept of arousal and whether some of the way mind body disciplines are taught actually are in agreement with what it means to be mindful. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-07-2131 min
Mindfulness, Movement, and ExerciseMindfulness, movement, exercise, oh my!In this episode, Jenn gives an overview of mindfulness including current trends, definitions, and how it fits with the concept of noise. She also touches upon how mindfulness fits with movement. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-07-1035 min
Mindfulness, Movement, and ExerciseMindfulness, Movement, Exercise, Oh my! This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-07-0455 min
Mindfulness, Movement, and ExerciseMindfulness, movement, exercise, oh my!The origins of Western mind-body exercise methods https://pubmed.ncbi.nlm.nih.gov/27695277/The History of Fitnesshttps://www.unm.edu/~lkravitz/Article%20folder/history.htmlThe Temple of Perfection, by Eric Choline This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-06-2724 min
Mindfulness, Movement, and ExerciseThe introductionAn introduction to what this is and why I am doing it. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit jennpilotti.substack.com/subscribe
2023-06-2510 minResults Not TypicalCardio for Hypermobility with Jenn PilottiIn this episode, Nikki and Jenn discuss common challengs for cardio with hypermobility and strategies to navigate them. They cover: Why cardio can feel so challenging when you're hypermobile The role of strength training in mitigating against pain and injury during cardio Common myths about hypermobility, running, and impact based cardio Tips to reduce flare-ups and pain during cardio The difference between HIIT and low intensity cardio and how to figure out what amount of each may be right for you. Purchase the Cardio for Hypermobility Master Class + Program! Purchase the Strength for Hy...
2023-05-1342 min
Just Fly Performance Podcast354: Adarian Barr and Jenn Pilotti on Foot Training, Pressure, and Collision Management in Athletic MovementToday’s podcast features Adarian Barr and Jenn Pilotti. Adarian is a former college track coach, a multi-national movement consultant and educator. Adarian has been a huge mentor to me when it comes to the integrated workings of the body in a variety of sport and movement skills and has had many appearances on this show. Jenn Pilotti is a movement coach, author and educator who has been studying the principles of movement for over 2 decades. Jenn’s movement disciplines include running, dance, soft acrobatics, and aerial arts. Jenn regularly lectures and teaches workshops for movement educators and curious movers. She co-a...
2023-04-131h 02
Original Strength BodcastBodCast Episode 168: Levers, Threesomes and Movement with Jenn Pilotti and Adarian BarrIn this episode, Tim talks with the dynamic duo Jenn Pilotti and Adarina Barr about their book "Let Me Introduce You: Tales of Levers, Threesomes and Movement. This is a fun, laughter-filled conversation about the wonders of the body's movement design.
To read their book, check it out here: https://www.amazon.com/Let-Introduce-You-threesomes-movement/dp/B0BSMGMG8S
or here: https://www.jennpilotti.com/
2023-03-1735 minResults Not TypicalMyth Busting on Exercise with Hypermobility with Jenn PilottiIn this episode, Nikki and Jenn deconstruct some of the most harmful myths surrounding exercise with hypermobility. They discuss: Why restorative movement is an incomplete solution to getting and staying out of pain How and why strength training affects the human body differently from yoga and Pilates The role of strength training in pain management and injury reduction Ways to identify your personal level of tolerance to exercise to reduce flare-ups Links Mentioned: Learn more about the Strenght for Hypermobility Program Sign up for the Expanding Your Tolerance to Exercise Master...
2023-02-1536 min
Nothing Makes Perfect#2 Jenn Pilotti: Learning to Pole Dance in Your 40sHow flow and mindfulness relate to learning, walking into a pole studio in your 40s, surprising findings about how to structure practice, and finding a practice that lights you up.Jenn Pilotti has been training clients full-time since 2002, opened her first studio in 2013, and regularly teaches workshops for movement professionals. She writes for Breaking Muscle and Think Movement, and is a guest lecturer for the US Navy Senior Leadership Seminar.Connect with JennIG: @jenn_pilottiWebsite: jennpilotti.comAbout the ShowHey, I'm your host, Jeremy Fein (FeinMovement...
2022-09-1245 minResults Not TypicalEverything we got wrong on alignment, hip thrusts, and running | Jenn PilottiIn this episode, Nikki and Jenn talk about some of the biggest myths circling the internet in the fitness, yoga, and Pilates spaces and why Jenn hates hip thrusts. They discuss: What the research says about hip thrusts and why it's not the penultimate exercise for building bigger glutes or performing better. The misconception that certain alignments will prevent or promote injury. Why overpronation may not be a problem for runners and what the current research suggests about the "best" way to run. The value of sensory input and why posture "correction" may not be an e...
2022-08-1638 min
The Happier Approach: Quieting your High Functioning AnxietySpiraling UpThis episode traces a familiar circle, pun intended! Nancy explores the idea of "spiraling" through a personal story about living the same lessons about high functioning anxiety over and over again. Then, she talks to movement educator and expert on the mind body connection, Jenn Pilotti, about ways to combat anxiety by using your brain to tune into bodily sensations. Jenn shares some movement exercises, tips and tricks for calming the nervous system through movement. At the end of the episode Nancy puts what she learned from Jenn to the test, by taking a walk through a labyrinth.
2021-07-3027 min
Behind the Movement#61 - Jenn PilottiJenn fell into the movement industry over nineteen years ago as a personal trainer. She quickly realized there was something missing, a piece she couldn't quite put her finger on. This led her down a never-ending rabbit hole of exploration and study of all things movement, including yoga, mobility, strength and conditioning, motor control, bodyweight training, and dance. She takes a holistic view to movement training and has a strong interest in how movement affects the whole person.
Jenn likes to read research about movement, psychology, motor control, and anatomy and write about the things she thinks a...
2021-07-221h 33
Movement Bottega with Missoni LanzaJenn Pilotti - Exploration of MovementIt was such an honor to have Jenn Pilotti on Movement Bottega The Podcast. On this episode, we shared a relaxed conversation on exploration of movement. We discuss everything from the difference between interoception and proprioception, emotional fitness, her new book, and more.
Jennifer Pilotti, MS, has been teaching movement to people of all ages and abilities for over seventeen years. She is passionate about helping people feel comfortable, strong, mobile, and capable in their bodies using concepts rooted in proprioception, mindset, the science of learning, and motor control. She has a special interest in the effect...
2021-07-0240 minResults Not TypicalJenni Pilotti | What the research says about cardioIn this episode, Nikki chats with personal trainer Jenn Pilotti about what the current research says about cardio and how to best integrate it into your life. They discuss: How cardio can reduce or increase anxiety depending on the individual and the type of cardio performed The correlation between cardio and better cognition How to achieve the benefits of higher intensity cardio if you are unable to or dislike running or jumping Cardio myths, including that it will reduce / limit your muscle mass or inhibit your strength if you enjoy strength training How much cardio you n...
2021-05-1142 min
The Mentor Sessions80: An Evidence-Based Approach to Mindful Movement with Jenn PilottiThe human body is a beautiful and complex system, and people who teach movement always have more to learn! When the scientific concepts of motor control, proprioception and the science of learning itself are integrated into the way we teach movement, they can have significant impacts on mental health, chronic pain and the processing of trauma. Learning about these topics can be overwhelming though, so we are lucky to have Jenn Pilotti with us because she is an expert in an evidence-based approach to mindful movement. Jenn has been teaching movement to people of all ages and a...
2020-12-2249 min
Practice HumanEp 032: Jenn Pilotti | Bodyweight Training & AwarenessJenn Pilotti is a movement educator and personal trainer and has studied a variety of techniques, including strength and conditioning, yoga, Feldenkrais, bodyweight conditioning, MovNat, and dance/somatics. She has a B.S. in exercise with an emphasis in physiology from UC Davis, a M.S. in human movement from A.T. Still University and has taken a variety of courses and workshops in neuromuscular techniques and psychology. For the last eighteen years, she has worked with people of a wide range of ages and abilities in a one-on-one setting. She is the author of the book, "...
2020-08-2348 min