The Moving Well Podcast

The Moving Well Podcast gives you fitness advice for efficient, effective and pain free exercises. The hosts Janet Sunderland and Nikki Naab-Levy who are both fitness educators for Balanced Body and collectively have 20 years experience in the fitness industry.
RSS Feed Subscribe in Apple Podcasts




All Episodes
Now displaying: September, 2017
Sep 28, 2017

In this episode, Janet and Nikki talk with Rebekah Rotstein, movement + Pilates educator and creator of Buff Bones about applications for Pilates and movement to osteoporosis.

They discuss:

  • The process of being diagnosed for osteoporosis and what it means
  • How to acknowledge the fear that can come with diagnosis and how to create a safe space to move through it
  • The importance of looking at multiple movement systems when creating a holistic movement or fitness practice
  • Rebekah's personal experience with osteoporosis and how it inspired her to create buff bones and contribute to research on how to use movement to help osteoporosis
  • What the current research is finding in regards to movement and osteoporosis
  • Exercise and movement recommendations and contraindications for osteoporosis (e.g. how to add load, beneficial types of exercises, ect)
  • Spinal flexion and posture in relationship to osteoporosis
  • General tips for bone health and longevity
About Rebekah Rotstein
Rebekah is an industry leader in exercise, Pilates and movement education. She is the creator of the medically-endorsed Buff Bones® system, with trained instructors in more than 25 countries and offered at Hartford Hospital's Bone and Joint Institute.
She has presented throughout the U.S. and internationally, and at conferences including the Pilates Method Alliance, Pilates on Tour, the International Osteoporosis Foundation Worldwide Conference and the Smith College Women's Leadership Conference. Rebekah began her anatomy training in the sports medicine department of Smith College and served as a Senior Expert Instructor at the Kane School in New York City where she was a member of the teacher training faculty. Her ongoing study of the body includes seven annual cadaver dissections, somatic studies, fascia research education and visceral manipulation. Rebekah has been a partner of the U.S. Department of Health & Human Services and is a visiting instructor at Pilates Anytime.
For more information, visit and
Sep 21, 2017

In this episode, Janet and Nikki chat with Kelly Uygan, co-Owner of Konnect Pilates and Faculty with American Ballet Theatre’s West Coast William J Gillespie School about conditioning and injury prevention strategies for dancers.

They cover:

  • Common causes of injury in dancers and how that relates to their technique
  • Key elements of a dance conditioning program
  • Technical things that dancers can work on to both improve their technique and balance out their body for more resiliency (e.g. working in parallel, dorsiflexion, quad strength)
  • The issue with using cues for technique that aren't technically accurate and why this can contribute to movement dysfunction
  • The role of Pilates in dance conditioning
  • Safe strategies for stretching and what to be mindful of with dancers who have hypermobility

About Kelly Uygan

Kelly, is a former ballet professional ballet dancer and Co-Owner of Konnect Pilates Studio, she is a certified PMA [Pilates method Alliance] certified instructor and her teaching experience as a pilates instructor exceeds over 30 years. She trained originally with renowned Pilates instructor Diane Diefenderfer 2nd generation Pilates.

Kelly is also an active faculty member with the Balanced Body Education, instructing teacher trainers in all 8 Pilates Modules plus Anatomy and Balanced Body Barre. She is also on Faculty with American Ballet Theatre’s West Coast William J Gillespie School at the Segerstrom Center for the Arts training pre- professional levels 4,5 and 6.

She holds certifications with: The Pilates method Alliance, American Ballet Theater’s National training Curriculum for young dancers; Resistance Flexibility and Strength training with the Ki-Hara technique used by Olympic swimmer Dara; The Pink Ribbon Program, a Post-Operative workout enhancing recovery for breast cancer survivors; CoreAlign, BBBarre, BODHI and the entire BodyCode system in which she is a Master Teacher of training under Mr. Carbone Master Gyrotonics teacher and inventor of the BodyCode system for 10years.

To connect with Kelly, visit her website

Sep 14, 2017

In this episode, Janet and Nikki talk with Benjamin Degenhardt about his perspective and research of the traditional Pilates work and how it fits into the modern movement world.

They cover:

  • How we can apply modern science and innovation, while staying true to the traditional work
  • What Joe Pilates intention may have been with the work and how to define Pilates in relationship to other forms of movement and fitness
  • Why it’s important to remember that Pilates is a system and how to understand when to apply the order and when to deviate from it based on the needs of the body in front of you
  • Some of the differences between Joe’s philosophy around teaching and how Pilates is marketed today
  • The power in creating a culture for people to feel successful in and curious about their Pilates experience and movement exploration
  • A discussion around fear based movement and how Joe Pilates was somewhat fearless
  • Why Benjamin created #MarchMatness and how it has evolved in the past few years
  • Benjamin's work with 360° Pilates

About Benjamin Degenhardt

Benjamin Degenhardt has been involved in Pilates and movement training for more than 15 years and is the founder of 360° Pilates, an educational resource and program synthesizing the original Pilates method with modern knowledge on movement, health, and fitness training.

Benjamin presents his work at conferences and training facilities around the world and is the mastermind behind the annual March MATness social media campaign. He is currently in the process of finishing and publishing 360° Pilates Mat, a smartphone app for matwork practitioners. To learn more about Benjamin, visit

Sep 7, 2017

In this episode, Nikki and Janet talk with Pilates teacher Carrie Russo about working with different populations using the authentic Pilates method as a framework.

They cover:

  • Carrie’s experience coming back to Pilates after abdominal surgery and how it’s informed her current teaching practice
  • Myths about Classical Pilates (e.g. no modifications, always pointed toes, ect)
  • Examples of how to work with special populations while still staying in the “Classical Pilates box”
  • Similarities of the approaches between Classical and Contemporary Pilates
  • Elements of what makes a good instructor

About Carrie Russo

Carrie first began studying Pilates as part of her curriculum as a dance minor.  Years later she decided to pursue teaching Pilates as a career. After a rigorous year and a half long program, she earned her certification from the prestigious Romana’s Pilates in 2005.  While in training, Carrie studied under the direct tutelage of Romana Kryzanowska.  She continues to study with the Master Teachers of Romana’s Pilates to ensure she is always challenging herself and growing, both as a practitioner and a teacher. Carrie’s unique style of teaching combines her expert knowledge of the craft and genuine enthusiasm for helping people transform their bodies.  Her clients will tell you that although she can be tough, there is guaranteed laughter to be had in every session.  She takes to heart what Romana always said, “If you’re not having fun, then what’s the point?”

Carrie is a sought after instructor and teaches workshops for both teachers and Pilates enthusiasts.  She takes great joy in sharing her knowledge and passion for Pilates. To learn more about Carrie, visit her website or say hello on Instagram