bozeman montana

A Zephyr Summer; Sharing a few of our favorite Bozeman hikes

June 26, 2019

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Carolyn Williams

We’ll say it over and over again – Bozeman summers are one for the books.

To fully enjoy one of the best seasons Montana has to offer, our latest challenge not only incorporates that Zephyr sweat we know and love, but also encourages us to get outside and onto those trails.

Tour de Zephyr is simple. Ride 600 miles by the end of summer and be invited to an exclusive outdoor Zephyr ride in September. For every rider who completes 100 miles in June, July and August, you’ll be entered into a drawing to win a $100 gift card to Sola Café!

The best part? We’re inviting all participants to get out on those trails by specifying three hikes each month that, if completed, add an additional 15 miles to your summer total. Stay tuned to our Instagram to see what hikes we’re featuring next!

To keep the summer vibes going, we wanted to share a few of our favorite hikes in and around Bozeman. Check out a few of our Zephyr team members’ favorite hikes below!

The M

Lauren’s Pick

With its close proximity to town, multiple route options, and paved parking lot, the M is one of Bozeman’s most popular trails. With this hike, you can either choose the hard way (about .5 miles of steep terrain) or the easier way (about 1.5 miles of moderate grade). Whichever way you choose to go, be prepared for one of the most beautiful views that Bozeman has to offer once you reach the top.

Baldy Peak

Sarah’s Pick

Straight up from the M is Baldy. If completed top to bottom, the hike would take around 5-6 hours, which makes for a great half-day excursion. Baldy is rated difficult, as the entire way up is a fairly steep grade mixed with loose rocks, shale and single-track trail. If you’re looking for a workout, this hike is for you!

Drinking Horse

Carlynn’s Pick

Right across from The M is another iconic Bozeman hike – Drinking Horse. This moderate hike is around 3 miles round-trip, and also offers two routes depending on the level of difficulty you’re looking for. Drinking Horse is a great trail if you need a midday break from work or a quick outdoor fix.

Triple Tree

Demi’s Pick

Just outside the southside of town lies Triple Tree. Hikers, mountain bikers and trail runners alike frequent Triple Tree as it offers various types of terrain with a loop-style trail system. This trail also has two starting points to choose from –the lower level and the upper level, which range from 3-5 miles round trip depending on how much time you have or what type of hike you’re looking for.

Sacagawea Peak

Jackie’s Pick

Sacagawea Peak (Sac Peak for short) lies on the tail end of the Bridger Mountain Range. Park at the Fairy Lake parking lot to access this hike – you’ll have a great chance to cool off in the lake once you head back to your car. While on the trail, you’ll be greeted by mountain goats, wildflowers and incredible views of both sides of the Bridgers.

Lava Lake

Allie’s Pick

Down the Gallatin Canyon lies Lava Lake – a moderate out and back trail that leads to a peaceful, stunning mountain lake in the Lee Metcalf Wilderness. The hike is around 5 miles round-trip, and once you reach the lake, a number of trails will greet you that will allow you to explore around the lake even further.

Beehive Basin

Carolyn’s Pick

Take the scenic drive down the Gallatin Canyon, head past Big Sky Town Center and Big Sky resort, and find yourself at the Beehive Basin trailhead with one of the most unique hikes in southwest Montana. This hike winds up through the Custer Gallatin National Forest, opens up along a rocky mountainside, and leads you to a a serene alpine lake with stunning views of the Spanish Peaks and Gallatin Range. For this one, bring plenty of water – and bear spray!

We can’t wait to see you in the studio (and on the trails!) soon.

Want more? Check out our post about how indoor cycling prepares you for the trails!
5 Ways Indoor Cycling Prepares You For The Trails

April 21, 2019

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Carolyn Williams
Spring is here! With warmer weather in plain sight, we can’t help but get a little antsy to explore the trails, be in the mountains, and take in everything that Bozeman has to offer.

Even though we’re an indoor cycling studio, we absolutely love getting outside. And because we are an indoor cycling studio, we feel extra ready to take on the Great Outdoors because of the health and fitness benefits that cycling provides – stronger legs, better cardiovascular endurance, and lowering our risk for injury – to name a few.

All in all, having a Zephyr routine makes us better athletes, both mentally and physically.

Whether you’ve been riding at Z for months (maybe years!) or are brand new to the indoor cycling scene, we wanted to give you five ways that indoor cycling prepares you for those mountain trails – because, let’s face it, Bozeman has the best mountain access there is and we all need to explore and enjoy it as much as we can.
1. You’ll be better prepared for spring and summer.
Montana winters can be brutal, and when the skiing is slow or the snow just doesn’t appeal to you, an indoor cycling class can be a saving grace. By keeping up with your fitness routine in the colder months, you’ll be more in shape, physically ready to take on the trails, and mentally prepared to get active.
1. You can ride stronger.
If mountain biking is your thing, Zephyr is a great place to train on your off days or incorporate into your weekly routine. Indoor cycling strengthens those same muscles used for mountain biking – core, quads, hamstrings, glutes, and yes, even biceps (check out our Uplift classes).
1. You can hike longer.
Endurance is our middle name. With rides ranging from 50 to 90 minutes, incorporating Zephyr into your routine will give your cardiovascular health a noticeable boost. Our cardio-based classes will help you hike longer, higher and faster when the time comes.
1. You can run faster.
Are you a trail runner? Indoor cycling provides a great complement to running. Not only does it help your endurance and strength (listed above), but the interval work we do in our Zephyr classes can help you become an even faster runner by strengthening those fast- and slow-twitch muscle groups. Talk about a win-win.
1. You’ll be able to prevent injuries.
The mountains can require a variety of technical skills depending on terrain, changing conditions, and activities. Zephyr is a low-impact workout, which helps strengthen your muscles with very little pressure on your joints. This low-impact exercise is great for injury prevention, making you agile and ready for any type of adventure.

Getting into the mountains and hitting those trails is just what our community craves this time of year. We are so grateful to be able to provide a space to fuel those mountain adventures and provide a workout that allows you to become a better, stronger athlete.

Check out our schedule here!
The Z Difference: Meet the team that makes Zephyr so dynamic

March 31, 2019

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Carolyn Williams

We’re not just people who love to sweat.

We’re a group of dynamic, heartfelt, powerful individuals on a mission to make every class at Zephyr as unique as the first.

Each one of us brings our own distinctive voice, personality and beat-based experience to the mix. And together? Let’s just say we make quite a powerful team.

To give you a chance to get to know us on a deeper level, we’ve been asked a series of questions about what makes us move, what makes get on the podium every week, and what makes each of us so unique.

Meet our instructors below!

Meet Carolyn

@caro.m.will

Hometown:
Billings, Montana

What do you do outside of the studio? Life revolves around Zephyr! But when I’m not there, I am walking/hiking/xc skiing with my dogs, spending time with my family in Big Sky, or getting my booty kicked off the bike at Pure Barre (Farmer’s Daughters, Dave’s and Jam! are also in heavy rotation, always).

When did you realize you wanted to become an instructor?
Everyone always told me my whole life to “do what you love and the rest will follow,” which is great advice if you know what you love to do… That didn’t click for me until I started taking rhythm-based indoor cycling classes and then ultimately teaching them when taking them wasn’t an option. I have never felt more alive and more in tune with my heart than when I am teaching class.

What’s your teaching style like?
I am a devout believer in the transformative, healing, regenerative, magical power of movement, especially when combined with music. I was also an English major in college so words and lyrics are fundamental to me. My classes encourage people to move rhythmically and without inhibition in order to work through and ultimately appreciate, celebrate, and lead boldly our lives – incorporating first and foremost the most important rhythm in them, our heartbeats.

Current music that makes you move?
Florence + the Machine, always. Currently very much also loving her musical little sister, Maggie Rogers.

Words to sweat by:
Get out of your head so you can move from your heart.

Meet Jake

@jake.steding

Hometown:
Grand Forks, North Dakota

What do you do outside of the studio?
I’m currently working towards my architecture license. I also love good ol’ Montana outdoor adventures.

When did you realize you wanted to become an instructor?
I actually had never thought about it until Carolyn gave me an opportunity to try it. I actually didn’t think I could do it at first, but I leaned into something different and never looked back!

What’s your teaching style like?
My teaching style is something like a motivation filled, intention driven, dance party with a few laughs and plenty of sweat.

Current music that makes you move?
Right now I’m really digging Bad Vibes by K.Flay, Goldrush Mansionair Remix by Death Cab, and Make Me Feel EDX Dubai Skyline Remix by Janelle Monae…. and obvi Panic at the Disco and Taylor Swift always (black heart emoji)

Words to sweat by:
Lead with your heart and the strength will follow.

Meet Allie

@alliehaag

Hometown:
Billings, Montana

What do you do outside of the studio?
I graduated with my Industrial Engineering degree in May and have worked in my field as a Process Engineer for West Paw since then. (So, I get to make dog toys for a living) Outside of the office, I am either skiing in Big Sky, fly fishing, or hiking with my dog Sage. I am super passionate about cooking and try to maintain an active lifestyle through Z, running, and road biking.

When did you realize you wanted to become an instructor?
I have ALWAYS loved music, from piano competitions to everyday life – music is what fuels me. I was driving home from my first ever Zephyr class and I had the thought “how cool would it be if I could get a workout in AND share my love of music with people.” That was just the start. I continued to take classes over the next few weeks and realized how much deeper it went for me. I have always struggled to find a healthy balance with exercise and after those two weeks I had connected to my body more than I ever knew was possible. I left every class feeling so much better than when I walked in and feeling like I could take on ANYTHING. My confidence was growing and I started thanking my body for how strong it was instead of what it looked like. This is when I reached out to Carolyn, because I wanted to be a part of this journey for everyone who walked through those doors – there are so many places in life that tear you down and I wanted to be a part of a community that is dedicated to building people back up again.

What’s your teaching style like?
I create every playlist with all levels of riders in mind. In each class you will find sprints, power, resistance, and movement mostly in an interval format. I keep the structure approachable so riders can start with a certain level of confidence. Then, I use music and intervals to take them out of their comfort zones, even if it is just for 15 seconds. I am a true believer that it just takes one moment of confidence to show yourself what you are capable of. I see riders all of the time take a chance and find their edge during an interval, then I ask them to go further during the next. They are able to push their bodies for short periods of time to new heights and build confidence along the way, so when those longer pushes come – they know they can do it and absolutely CRUSH it.

Current music that makes you move?
This is a hard question for me since it changes almost every week. Currently, the new Black Keys, Florence + the Machine, Weezer, and Vampire Weekend are on my personal workout playlists. I am also a life long Odesza and M83 fanatic, so you can always find me jamming in my car to any of their songs.

Words to sweat by?
You are the only one holding yourself back from being the best version of yourself.

Meet Jackie

@jacksjohn

Hometown:
Spicer, Minnesota

What do you do outside of the studio?
I go on hikes (when it’s warm out, of course) with my dogs, visit breweries, adventure with my fiancé, brunch, listen to a lot of true crime podcasts (shout out to all my fellow murderinos!) and visit my family when I can!

When did you realize you wanted to become an instructor?
I grew up running cross country and track which turned into running races once I graduated high school because I loved the feeling of seeing how hard I could push my body while having that mind/body connection that I felt like I could only get when I was running. I also was in dance from when I was 3 to 18 so I always loved mixing music with movement. My friends would always joke that one day I would be a DJ because I loved just rocking out and moving! I took my first cycling class while living in Minneapolis after high school and “Anything Could Happen” by Ellie Goulding came on and the instructor (I swear she looked right at me) said “anything could happen, but you can’t just sit here and expect it to happen to you, you have to make it happen” while ROCKING OUT and at that moment, I told myself I would one day become a cycling instructor. Years later, I was working in a Marketing Tech agency and realized that there had to be something more in life so my parents gifted me a trip to LA to get certified in cycling and at that same time I was introduced to Carolyn through our waxer (I LOVE YOU SPRUCE & HONEY) and from there, it just all fell into place. After I taught my first class as Zephyr, I knew I was meant to be a cycling instructor.

What’s your teaching style like?
Positively motivating. I am here to make you sweat and work your hardest but also have a fun time doing it.

Current music that makes you move?
I have really been digging AJR, ODESZA, and Kygo. Anything with a strong beat and an even stronger message just makes me want to get lost in it.

Words to sweat by:
Whatever your reason for moving, just move with every bit of you. The second you start to move with full intention and without hesitation is the second it all makes sense.

Meet Sarah

@chefwhitemt

Hometown:
Bozeman, Montana

What do you do outside of the studio?
I love to bake, rescue chihuahuas, compete and coach Spartan races, play instruments and enjoy time with my son

When did you realize you wanted to become an instructor?
I realized I wanted to be an instructor Zephyr from the very beginning….I knew I wanted to make an impact on people through a channel Bozeman had yet to experience…and for an organization that is truly passionate about exercise and community.

What’s your teaching style like?
My teaching style…. Honestly, distraction with humor, real life purpose and vulnerability paired with variable training methods to keep the workouts well rounded.

Music that makes you move?
Dynamic beat drops, musical “blasts from the past” that everybody knows, and the touchy-feeling ones that tug on the heart strings.

Words to sweat by:
Time/Tension/Tenacity-3 T’s to test your RPE (rate of perceived exertion).

Meet Cackie

@jamisoncackie

Hometown:
Indian Hill-Cincinnati, Ohio

What do you do outside of the studio?
Eat food & pet dogs (and currently packing to move across the country)

When did you realize you wanted to become an instructor?
I was a teenager when I started teaching, 12 years ago — I knew I wanted to help people tap into their potential like I had been taught to.

What’s your teaching style like?
Passionate & assertive (but I’m also hilarious).

Current music that makes you move?
It’s been a morning full of Mumford & Sons, but ask me again in a few hours and I’ll have a totally different genre going.

Words to sweat by:
Limits are self-imposed, you set them so you can break through them

Meet Carlynn

@carlynn_j

Hometown:
Bozeman, Montana

What do you do outside of the studio?
I go running with my buppy (blue puppy), volunteering at Bridgercare, anything involving sweat or sunlight!

When did you realize you wanted to become an instructor?
The first class I ever took. The combination of cardio and music set my soul on fire and I never wanted it to end.

What’s your teaching style like?
Encouraging! I want everyone to feel welcome and know that Zephyr is here for you. Whether it’s crushing power numbers, resistance intervals, or just crying in the dark; I have been there!

Current music that makes you move?
Anything 80s

Words to sweat by:
Don’t overthink, just move your feet.

Meet Lauren

@laurenfeebersmith

Hometown:
Born in Hartford, Connecticut but grew up in Charlotte, North Carolina

What do you do outside of the studio?
Teach kiddos, currently finishing my Masters in Education & Learning, go on adventures with my pup + hubby, and cook!

When did you realize you wanted to become an instructor?
After my first class! I was absolutely hooked as the Zephyr crew made me feel like I was home. I had been traveling a lot and hadn’t really felt that in a while. It was a really special feeling.

What’s your teaching style like?
Inclusive – my class is for anyone and everyone looking to have some fun, challenge themselves, & be active!

Current music that makes you move?
Country and pop music! I love anything with a good beat.

Words to sweat by:
Learn to be comfortable being uncomfortable!

_______

We hope you enjoyed getting to know our Zephyr family! Be sure to check out our class schedule and experience one of our unique rides today.
The Zephyr Difference

December 17, 2018

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Carolyn Williams
The holiday season is such a special time of year. It’s a time during which we get to be around your friends and family to celebrate, laugh, love and cherish the moments we get to spend together.

The holidays are also a time when extra commitments may come into play – holiday parties, travel plans, happy hours and cookie exchanges, anyone?! These extra plans might put your health and fitness priorities on the backburner – and we totally get it. It’s a busy time for everyone, but just know that we’re here for you and will welcome you with arms wide open whenever you need a little sweat.

This time of year is also the perfect time to start thinking about the New Year and what it brings to the table. A new year means a renewed sense of energy, a fresh perspective on life, and most often, a new workout routine.

We know there are many incredible studios and gyms in Bozeman that offer top-notch classes and workouts. The fitness community in this town is one of the biggest reasons why we love where we live. There’s truly something for everyone.

So what makes us so different? Why would Zephyr be for you?

In order to give you a better sense of who we are and what we offer, we wanted to share with you all of the incredible things that comprise Zephyr’s core. No matter what you choose to do for your health, we want to make sure it’s a good fit for you.

Membership Perks

By becoming a monthly-unlimited member at Z, you dedicate your time and energy into bettering yourself through movement, music and community. We get how big of a commitment that really is so that’s why we like to say a little thank you with some awesome membership perks:
- Discounts to Complete Body Works, including $25 ortho treatments (normally $50) and $20 off any service of $50 or more (including but not limited to massages and facials)
- 1 free late cancel/month (normally $10)
- 1 complimentary guest pass per month
- Membership pauses for minimum 2 weeks + maximum 3 months
- 10% off retail
- 10% off class passes for immediate family members
- 15% off any class pass at Ekam Yoga and/or Pure Barre Bozeman
Amenities

We want to make Zephyr feel like a home away from home. That’s why we have on-site showers complete with Kevin Murphy hair products courtesy of Zuri Salon and body products by Spruce & Honey. We also have blow dryers, hair ties, Glo Luxury Oil products, and post-workout supplements from PKT. No time to shower or change? Grab a Fresh Wipe on your way out the door and you’re set!

Class Time and Variety

Between early morning rides, lunch hour sweat dates, early afternoon sessions and after work classes, there’s a time meant for everyone. Plus, we don’t just offer indoor cycling classes. We offer multiple cross-training opportunities each week through our Dash+ and Elevate classes which incorporate strength and mobility training exercises in our loft space six days a week.

Check out our full schedule of classes here and find out what works for you!

Location

Zephyr is located on the corner of Kagy and Willson, in an easily accessible location no matter from where you’re coming in town. We have plenty of free parking on-site so you’ll never have to worry about being late for class or getting a parking ticket. We’re also near coffee, smoothies, breakfast, lunch and dinner establishments, which combined with our showers makes working out to having a night out a breeze.

Expert Instructors

Our instructors go above and beyond before they ever teach a class. Each one of them completes Zephyr-specific training that ensures that not only do they teach a rhythmically-based class, they also develop and strengthen their own authentic energy, which allows them to lead powerfully effective and cathartic classes. Our Zephyr program also allows them to learn the ins and outs of teaching safe classes that are truly open to all (and don’t worry, they’re all CPR certified!). We love each and every one of them, and would not be able to do what we do without their dedication and hard work.

The Community

Finally, our unparalleled community of riders, instructors, front desk staff, supporters, and partners make up the heart of who we are. We are diverse, we lift each other up, we’re friends, we’re family, and we’re there to better ourselves and the communities we support. Together, we are truly one of a kind.

We hope that wherever your health and fitness journey leads you in the New Year, you’ll feel just as confident and supported as we do. It’s important to find a community that you believe in and who believes in you, and we’d love to see you at Zephyr soon. If it’s your first time, don’t forget about our new client special – first week of class for just $18. Tap here to learn more.
Sweat For A Cause: Why we give back and how you can too

November 16, 2018

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Carolyn Williams
We feel so fortunate to call Bozeman, Montana, home for many different reasons.

Fresh air, mountain views, stunning sunsets, and access to the outdoors top anyone’s list. But, the one that stands out above the rest is the incredible people that make up this singular community.

After calling Bozeman home for more than 18 months, we know first-hand just how special the people here are. We’ve encountered many incredible businesses, sweat alongside amazing individuals, and help support those that do a tremendous amount of good for this town.

As a way to say “thank you” to the people of Bozeman, we host numerous events that give back to the causes and organizations that make Bozeman a home unlike any other.

Why We Give Back

Core to our mission is strengthening our town by supporting the incredible people and organizations that do so much good for this community. We want to bring people together, support meaningful causes, and have a great time while doing it in the best way we know how – with a serious sweat!

Zephyr has supported 15 organizations in the past 18 months and we’ve raised more than $7,000 for them. We are whole-heartedly dedicated to helping others with no plan on slowing down anytime soon.

How We Give Back

We give back in numerous ways. First and foremost, we host ZephyrGives rides. Riders book their bikes for $18 and 100% of the proceeds go directly to support a different organization.

Check out some of our past ZephyrGives and hop on our email list to be notified when our next event goes live!

Next, we’re currently partnering with the Bozeman Co-op and HRDC for the month of November for our first-ever ZephyrGiving! If you donate $10 to fund the Healthy KidsPack Program and take 12 classes at Z during the month of November, the Bozeman Co-op and Zephyr will both match your donation – tripling its value.

You’ll also be given the chance to win various prizes from both the Co-op and Zephyr throughout November. We hope you join us!

Finally, we love being involved with other organizations and events around town that give back to the Bozeman community such as last month’s Girl Talk event and by donating class passes to auctions hosted by local non-profits including Eagle Mount, Bridgercare, Gallatin Valley Farm to School and Heroes & Horses . Events such as this make a tremendous impact, and we couldn’t be more honored to be involved.

Most importantly, we are so grateful to everyone who has shown their support in-person, online, or at these various events. Our Zephyr community effects change in our broader community, which is our ultimate goal. See you again soon!

How To Get Involved
1. Join us for ZephyrGiving now through November 30th. Start by donating here then booking your next class here!
2. Come ride in an upcoming ZephyrGives event by hopping on our email list
3. Have an event coming up and want Zephyr to be involved? Send us an email at hello@zephyrcyclingstudio. We’d love to hear more!
Want more? Check out our blog post about how exercise helps your mental health.
Benefits Of An Indoor Workout, Even In The Summer

July 17, 2018

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Carolyn Williams

_{In Montana, we’re lucky to get 3 months of consistent sunshine, and as an indoor cycling studio we know the importance of getting outside and enjoying that summer sun – especially when we live in a place as beautiful as Bozeman.}

_{Summer weather gives you a chance to take your}

_{workout outside and we fully support that. We also support indoor workouts that complement your adventure-filled hikes, trail runs, and mountain bike rides. Indoor workouts are also a great way to keep your fitness level up and stay injury-free.}

_{At Zephyr, we don’t believe you need to choose between outdoor and indoor workouts during the summer months as these two can complement each other extremely well. Not only does it keep exercise exciting, but it also keeps it fun.}

_{Below, check out 5 benefits of an indoor workout, even in the summer months.}

Consistency

_{If staying consistent with your workouts is tough, incorporating a Zephyr class can help you stay on track. That’s because we have set class times for our workouts as well as the option to sign up ahead of time. By incorporating a few indoor workouts a week on the same day and time, you’ll be able to stay consistent with your efforts and avoid saying no to a sweat session.}

Cross-Train

_{Outdoor workouts such as trail running, hiking, or mountain biking require some pretty serious endurance and strength. That’s where a Zephyr class can help you stay injury-free, increase endurance, and keep your fitness level high. Switching up your workout can also help you avoid a serious overuse injury.}

Avoid the Heat

_{Some summer days in Montana can get well over the 90-degree mark. This can pose a risk for dehydration, heat stroke, and muscle injury. On those hotter summer days, we recommend taking your workout inside for a Zephyr class in order to avoid the heat.}

Community

_{At Zephyr, we love our community. Everyone is here for themselves; we respect one another, push each other, and lift each other up. It’s a special community of like-minded individuals that can only be found inside our four walls.}

Accountability

_{Need someone to keep you accountable? An indoor cycling class at Zephyr may just be the answer! People attending class are encouraged to sign-up beforehand. This is to ensure you have a bike as well as encourage you to come to class. Signing up is easy with our website and can even be done on your phone with the MindBody app – just download and search for Zephyr!}

_{As you can see, indoor and outdoor workouts are both equally beneficial. We here at Zephyr encourage you to enjoy the Great Outdoors of Montana as well as come ride with us in the studio. We know you won’t regret it.}

Want more? Check out our post on 5 Ways Exercise Helps Your Mental Health here.
Zephyr 101: Riding Do’s and Don’ts

June 26, 2018

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Carolyn Williams

Riding at Zephyr is all about having fun, working on your fitness, and listening to your body in order to have the best ride possible. It’s also about having a safe and effective ride both on and off the bike.

Earlier this month, we had our very first Zephyr 101 class where we went back to the basics. We touched on setting up your bike properly, correct form in all three hand positions, and how to move through transitions safely and smoothly. Our riders walked away feeling empowered, confident, and ready to tackle their next indoor cycling class.

So for this month’s blog post, we wanted to share all of the information we covered in Zephyr 101 with those that didn’t get the chance to join us in class.

Below you will find a few riding do’s and don’ts in order to stay safe, have fun, and get the best workout you possibly can.

DO
Remember Your Form

Pull back in the saddle, lightly grip the handlebars, make sure your airways are open, and keep your core engaged. Good form should be your number one priority – even before the beat.

DO
Hydrate (All Day)

Zephyr is one of those workouts where you sweat…a lot! That’s why it’s important to replenish those lost fluids and electrolytes through drinking water before, during, and after class.

DO
Embrace The Sweat

Sweating is your body’s way of cooling itself down, which is a very good thing. Embrace it! If you need to wipe some of it away, we provide towels at no extra charge to every rider who takes class.

DO
Move To The Music

At Zephyr, we ride to the beat of the music. You want to find the downbeat and start to move your pedal stroke to match it. Once you find it, you can adjust your resistance knob to either slow your legs (more resistance) or speed them up (less resistance).

DO
Book Ahead Of Time

We are so thankful for those who continue to ride with us week after week, and also to our newbies trying us out for the first time! This means that we are getting busier, so it’s a great idea to book your class ahead of time. Our new website makes booking easier than ever or you can download the free MindBody app!

DO
Modify If Needed

Our instructors are meant to give you suggestions and cues, but if something doesn’t feel right, we encourage you to adjust and listen to your body.

DO
Stretch

Indoor cycling is a great workout for endurance, stamina, and strength. In order to fully maximize your workout, we suggest stretching for a few extra minutes after class or when you get home from your ride.

DON’T
Compare Yourself To Other Riders

There is no “one size fits all” approach for every rider. Each person looks different and uses different resistances, yet, we are all capable of amazing things.

DON’T
Tense Up On The Bike

A huge piece of the foundation is the breath. Make sure that the airways are open and that your head is fully aligned from the top to the back of your tailbone. Always come back to that inhale and exhale as it allows you to relax into the movement.

DON’T
Show Up Late

We pride ourselves on being respectful of everyone’s time by getting you in and out the door right on schedule. If you know you’re going to be late, just give us a call so we can plan accordingly and get you a bike by the door setup for a smooth transition.

DON’T
Ride Without Resistance

You want your muscles to stay engaged for a safe and effective ride, and by riding without resistance, you increase your risk for injury. Always remember you can come back to that base gear at any time.

DON’T
Rely On The Handlebars

The handlebars are merely a guide for your hands in each of the three positions. In order to keep your core engaged the entire time, rest your hands lightly on the handlebars and focus on your breath.

DON’T
Skip The Stretch

Stretching is so important in cooling your body down and bringing your mind back to neutral. We stretch after every ride because we see it as an opportunity to maximize your workout.

DON’T
Be Afraid To Ask For Help

Our instructors are highly trained and educated professionals who are there to help you. Don’t be afraid to ask.

For more indoor cycling tips, check out our recent blog post on learning the Zephyr lingo!
Meet Nicole Meline: An NYC Yoga and Cycle Instructor with a Spiritual Twist

April 17, 2018

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Carolyn Williams

Nicole Meline is an NYC-based yoga and cycle instructor with a spiritual twist. She leads transcendental workouts that connect the body to the mind, as well as wellness retreats around the world. Nicole’s been a long-time friend of Zephyr, and we are so excited to be a part of her Nomadic Belonging Retreat coming to Bozeman, Montana, this May!

Everyone, meet Nicole.

Who is Nicole Meline?

I believe in spirited movement and revelatory stillness. That our world deserves our strength. That we are made to move in ways that astonish us, lifelong. That physical movement can be a spiritually seismic event. That breath and sweat are doorways to the heart—noise cancelling headphones for the symphony of our original, singular DNA. That ultimately, the metric that matters is joy.

I grew up in California and have been based in New York City for the last 9 years. I think a lot about the interplay of future-focused ambition and grateful curiosity about the here and now. I am energized by New York City’s obsession with ambition, but inspired to create practices of gratitude and attention that ignite joy here and now, in the midst and muck of the present.

I believe in plunging deep into the rivers and risking long hauls down all the roads that call us, letting them lead and interweave in their own time. For me, that’s meant many years in graduate school in the humanities, and an embodied education in fitness and wellness practices including yoga, pilates, and barre teacher training, Ironman races, fitness industry consulting, and three years as a Master Instructor at Peloton.

My center of gravity is a full-bodied pursuit of joy. I love to catalyze clients and communities to craft lives and enterprises that embody joyful creativity.

Currently, I create transcendent online workouts at tv.nicolemeline.com, mentor leaders and instructors, and lead soulful adventure retreats around the world, including Nomadic Belonging: Montana, our Spring Breakthrough gathering at Zephyr and Foster Creek Farm this May 10-13th! I’ve created a full or one-day retreat option for the Zephyr family, and would love for you to join the party.

How did you get started in the health and fitness industry?

I needed a job in grad school that would let me work funky hours. It was either bar tending or fitness. I went with the more sustainable party 😉

What do you mean by “transcendental workouts”?

You know that feeling when you’re in sync with the beat, eyes closed, and you start to remember your power? You surprise yourself with your endurance or speed or grace? And suddenly you see yourself, and your life, in a new light? From a new height? Like your circumstances and choices have to live up to this feeling? And maybe those are tears, or maybe dreams, or your heart interrupting , erupting? For starters…

Your teaching style is different from the norm. Could you describe your unique style and how that came about?

Soulful athleticism. Spirited movement. Revelatory stillness. Equal attention to the mechanics of the body and the expanse of the soul. In all of my studies—academic, artistic, or athletic—I’m always just hoping for one thing: to be moved. I have studied under risk-taking, category-upturning teachers across many modalities and absorbed tools but more importantly a spirit of how to create community, possibility, and vision in the space of a class.

You also host rad wellness retreats all around the world. What got you started in this exciting endeavor?

I couldn’t help myself. Nomadic Belonging is the overflow of joy I’ve felt in extraordinary places around the world I felt I had to share with others in a way that sparks transformation. I couldn’t be more excited it bring this experience to Montana. And there’s still a few spots open in our upcoming South of France adventure this August. You’re invited!

You’re set to host one in Bozeman, Montana, this May. Could you tell us a little bit about it and what we can expect?

Blank slate mornings of ALTER yoga journeys, followed by indoor cycling at Zephyr, afternoon workshops to spark your creativity, farm-to-table feasts, igniting workshops, edgy conversations, deep-end friendships, winding trails, daydreaming, sunset yoga, and nights around the campfire under the stars at Foster Creek Farm.

How can we sign-up?

The Zephyr family can sign up for the full retreat (everything but accommodation) here.
And a one-day retreat option for Friday, Saturday, or Sunday here.

Words to sweat by:

Embody yourself fully.

Connect with Nicole!
Instagram
Facebook
Twitter
Website

P.S. Be on the lookout for Nicole’s teaching schedule at Zephyr during the first week of May!
5 Ways To Find Your Fitness Community

March 23, 2018

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Carolyn Williams

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It’s no surprise how much we love our Zephyr community.

Our riders, instructors, social media followers, and the businesses we connect with, provide a support system that we’re grateful for each and every day.

In other words, our community gives us all the feels. So whether you follow us on Instagram or ride with us in person, thank you for being a part of the Zephyr family.

But, we know that finding your own fitness community can be quite intimidating, especially if you don’t know where to start. Questions such as:

What studios should I check out?

How do I meet new people interested in similar things?

Why do I even need a fitness community?

These questions, among many others, can make finding your fitness community intimidating, draining, and not very enjoyable.

And, we totally get it.

That’s why we want to show you that it really is doable by giving you five ways you can find your own fitness community, without the stress or the intimidation.

Try new things.

You’ll never be able to find your fitness community if you’re afraid to try new things. This can be checking out various studios, trying new instructors, or just taking a different class time than you normally would. Once you try new things, you’ll discover a studio or a workout that resonates with you.

Get to know the instructors.

Instructors are there for you. Introduce yourself next time you get to class a little early or maybe let them know how awesome class was once you finish. Instructors love to meet new clients and hear your feedback!

Say hello to the person next to you (really!).

Next time you’re in class, say hello to the person next to you. A lot of the time, the same people go to the same classes, yet they rarely ever meet. Introducing yourself to this familiar group of people will make it a lot easier to say hello or strike up a conversation next time you’re in class.

Hop on a newsletter.

Most studios and gyms have a newsletter list you can sign-up for. These newsletters usually go out one or two times a month to keep their communities “in the know.” It’s a great way to stay connected on the latest deals, new studio happenings, and current events you could join in on.

Want to hop on Zephyr’s newsletter? Join here!

Get social.

Another way to connect with a fitness community is by getting social on platforms such as Instagram or Facebook. They often give you a look into the studio culture or what their workouts are like before you even step foot in the door. It’s also a great way to stay connected when you can’t make it to class.

Having a community matters, especially when it comes to your own health and fitness. Feeling supported, having some accountability, and making new connections will help you stay consistent and achieve your goals. These five tips with help you find your own fitness community, without the stress or the intimidation.
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The Importance of Cross-Training: How to take your fitness to the next level

January 21, 2018

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Carolyn Williams

It’s an ongoing battle – runners can’t enough of the trails, skiers spend their days on the snow, cyclists never leave the saddle, and yogis tend to stay glued to their mats. Athletes of all different backgrounds can’t get enough of their individual sport, and for good reason.

When you find something you like, you tend to do more of it. This can be both a blessing and a curse. Athletes can rack up hours working on their craft, and in turn, run the risk of either an overuse injury or hitting a fitness plateau.

What is Cross-Training?

One of the best ways to minimize this risk while staying as active as possible is by switching it up. In other words, if you’re an athlete you should be cross-training.

Don’t get us wrong. We here at Zephyr love our spin classes. But, we also know the importance of effective and safe training.

In order to prevent injury, avoid overtraining, and be our strongest selves, cross-training is a big component of our fitness regime. That’s one of the reasons why we partnered with Pure Barre and Ekam Yoga from the get-go. We want to not only support our fitness community, but also give our riders the opportunity for a well- rounded and effective training routine.

Why is Cross-Training Important?

Cross-training can provide incredible benefits to athletes of all disciplines. We’ve outlined some of the major reasons why you should cross-train below.

Prevents overuse injuries.

Training in a different sport can help protect those muscles and joints that may be getting too much use normally. It can also help prevent an injury from returning. For example, indoor cycling can be a great cross-training technique for a runner fighting a past knee injury. The low-impact training that cycling provides protects your knee joints and can increase your cardiovascular function.

Helps athletes come back from an injury.

As mentioned above, cross-training can provide a sweat-drenched workout even for those with an existing injury – and can help you recover safely. It will help keep your fitness level up by staying active in another discipline.

Prevents a fitness plateau.

Repetition creates monotony – not to mention the possibility of a fitness plateau. . By switching things up and trying out another activity, you will help your body and mind avoid a plateau.

Raises overall fitness level.

Most sports rely on a certain group of muscles to do most of the work. Even though you develop strength and mobility in these regions, you often neglect other areas of your body. By trying other workouts and incorporating cross-training into your routine, you will strengthen other muscles and balance out your body, priming yourself to more readily handle physical situations.

It allows you to try something new!

If you’re a weight lifter, swimmer, or ballerina through and through, cross-training doesn’t mean you have to label yourself as something else. It just allows you to try something new, switch up your training regime, and become an even better athlete than you were before.

Want to try cross-training, but don’t know where to start? Check out the latest addition to our schedule (and the first one that’s off the bike): Zephyr Define, a 50 minute strength- and cardio-focused class that incorporates yoga and HIIT elements as well as small hand weights to define and tone strong muscles. Check our schedule to book a spot in our next class!

Additionally, our January Passport challenge is still happening! Pick up your passport at either Zephyr, Pure Barre or Ekam and go to five classes at each studio this month (we’ll stamp your passport after each class) to receive a free week at all three in February – you can choose which week you spend where. Check out the latest addition to our schedule (and the first ont that’s off the bike): Zephyr Define. Stop by the studio or give us a call to learn more!

If you’re an athlete in another discipline, indoor cycling is a great way to cross-train. Check out our blog post on 5 Tips to Rock Your First Zephyr Class.