indoor cycling

  • You’ve come to expect the best from Zephyr – the best workout, facilities, amenities, and instructors around. We pride ourselves on offering a top-level experience every single time you walk through our doors, and we feel so fortunate to be able to serve our incredible community.

    But right now, we don’t feel as though our current booking and point of sale system upholds our value of excellence. That’s why we’re excited to announce that we will be switching to a new system and app that represent Zephyr with the utmost integrity.

    The new booking system/app will go live on Thursday, February 28th. In order to accurately prepare you, we wanted to explain the benefits of the new system as well as outline exactly what you’ll need to do in order to make this a seamless transition.

    How It Benefits You

    Book for your friends and family.

    With the new system, you’ll be able to book for your friends and family directly through the app or online. If you have an annual membership, guest passes will be automatically placed into your account every month for you to use at your discretion.

    It also complements our new referral program – bring in a new rider and receive 15% percent off your next class pass or, if you’re already a monthly member, you’ll receive an extra guest pass per month! Our new booking experience will make bringing friends and family easier than ever.

    See how many classes you’ve done.

    The numbers don’t define us at Zephyr, but they can serve as an amazing motivator. You’ll still be able to access statistics such as average power, miles ridden and calories burned, but with an additional option to see how many total classes you’ve completed!

    Better booking experience.

    Once we switch over, everything will be under one system. This will not only facilitate a better booking experience, but a seamless transfer of information. Booking, checking in, following up, and all of your account details will be together in one place, operating under one system.

    Streamlined booking.

    Once our new software and app is live, we will instate a two-week booking window. This means that you will be able to book your classes for the next two weeks beginning each Sunday at noon.

    What You’ll Need To Do


    Step One: re-download the app

    You’ll first want to delete the current Zephyr app you have on your device. Then, head on over to the App Store and search for “Zephyr Cycling” NOT “Zephyr Cycling Studio” to access and download the new app. (It’s not currently available for Android devices but will be in the coming months! The browser experience will be much easier to navigate.)

    Step Two: reset your password

    Once you download and open up the app, it will prompt you to login and you will need to opt to reset your password. This can be done either on the new Zephyr Cycling app or online at We would NOT recommend creating a brand new account, as all of your data from our old systems won’t transfer if you create a new account.

    Step Three: update billing information

    The final thing you’ll need to do is update your billing information including your credit card on file and your billing address – especially if you have a monthly membership so that your ability to book classes remains uncompromised. This can be done either in the new Zephyr Cycling app or online at

    Some Things To Know


    1. On Thursday, February 28th you will not be able to book classes online – so we encourage you sign up early in order to book your spots for any class scheduled on the 28th or for the days following in order to make sure you procure your preferred times and bikes.
    2. In order to make this transition seamless for everyone, we are offering help desk hours in the week leading up to, during and after the switch. Just stop by the front desk and one of our team members will answer any questions you have and walk you through our new system.


    We are confident this new booking and point of sale system will be a better experience for everyone and will more accurately represent Z and its community. We appreciate your patience with this process and can’t wait for what’s to come!

  • Sweat For A Cause: Why we give back and how you can too

    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

    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.

    benefits of an indoor workout in the summer

    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.


    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.


    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.


    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.


    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

    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.

    Indoor Cycling Do's and Don'ts

    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.

    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.

    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.

    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.

    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).

    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!

    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.


    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.

    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.

    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.

    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.

    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.

    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.

    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.

    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!

  • 5 Ways To Find Your Fitness Community

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

    how to find your fitness communityOur 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.

  • 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.the importance of cross-training to take your fitness to the next level

    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.

  • Know Before You Go: Learning The Zephyr Lingo

    Lots of different workouts and fitness studios use their own type of vocabulary. Indoor cycling is no different.

    This blog post gives a complete guide to indoor cycling lingo for beginners in order to rock your first spin class in Bozeman, Montana

    Even if you have never taken a spin class before, you may have heard terms such as “flywheel” or “turn it up” come up in conversation. And, if you have tried it out, some of these phrases can still leave your head spinning – pun intended.

    If you are new to Zephyr, first of all, welcome. We are so excited to help kickstart your wellness journey, both physically and mentally, from a place of gratitude and sweat. We know you’ll love our workout and the community that comes with it.

    We also know that learning the Zephyr lingo can be a bit daunting. To help make your ride a smooth one, we’ve rounded up some basic words and phrases to give you some guidance before you hop into the saddle – and yes, that means seat.

    Here are some key cycling terms you’ll want to know before your next class.


    The seat. In almost every Zephyr class, there will be times where you are out of the saddle (standing up out of the seat) as well as in the saddle (sitting down). You want your hips to be all the way back on or over the saddle for a smooth ride. It may feel uncomfortable at first, but don’t worry, you’ll get used to the feeling after your second or third ride. If not, we always have seat pads to add a little extra cushion. Just ask our front desk staff before class!


    This is the actual wheel on the spin bike that provides momentum during your ride. As you pedal, the flywheel spins and and helps you build momentum. And when you add resistance (see below), you get a smooth ride that feels a lot like biking outdoors on solid ground.


    This refers to how hard you have to push and pull on your pedal stroke. This is adjusted using the red resistance knob just below your handlebars. You remove resistance by turning the knob to the left, which will make it easier to pedal. You add resistance by turning it to the right, which will make it more difficult to pedal by creating an uphill climbing sensation. The good news? Resistance is completely up to you! This is your time and your ride.


    This term refers to where your hands are placed on the handlebars as well as your corresponding body position. At Zephyr we have three positions. Your hands rest at the base of the handle bars in first position, parallel to your hips, seat in the saddle. Your hands stay in the same place for second position, but your body is out of your saddle, standing straight up with your shoulders over your hips (often referred to as a standing run). Your hands reach out to the end of the handlebars in third position and your body is out of the saddle with your hips over your seat. This position is often where we climb heavy hills. (It’s much easier when our instructors show you at the start of class, we promise!)


    Travels are a move you perform on the bike while in hand position three. Listening to the instructor’s cue, you shift your hips forward towards your handlebars then backward over your saddle for a set number of beats, using your core to initiate the movement.


    Transitions occur when your instructor cues you to move between hand positions one, two and three for a specific number of beats. Use your legs and core to initiate each transition.

    Tap it to the right

    This cue refers to adding resistance to your flywheel by using the red knob located just under your handlebars. A quarter turn to the right equals about one gear on your bike’s console. A full turn is roughly four gears.

    Zephyr it up!

    This means push yourself. It can be physical; adding resistance, pedaling stronger, or riding faster. It can be mental; focusing inward, showing up in the present moment, or telling yourself you are capable of more than you think. Whatever it may be, Zephyr is about making each class your own.

    For more information, visit our Frequently Asked Questions page to learn more!

  • 5 Tips To Rock Your First Zephyr Class

    We all know that cycling is a great workout, but let’s be honest – not many of us want to go outside during this time of year and ride in the snow, rain, and freezing temps. So riding inside to blood-pumping music and a motivating instructor? That’s definitely our style!

    Zephyr is one of the newest workouts to come to Bozeman.

    With rhythm-based indoor cycling classes and knowledgeable instructors, our guided rides created space for wellness, connection, rejuvenation, and transformation (and not to mention, endorphin-drenched sweat sessions).

    However, riding for your first time can be intimidating. From adjusting your seat height to figuring out what to wear, your first indoor cycling class can seem a bit complicated, but rest assured.

    No matter who you are or where you are in your fitness journey, you are welcome here. That’s our promise.

    Indoor cycling is a highly effective strength and cardio workout, and Zephyr offers great classes for people of all fitness levels. In one class, you’ll ride a stationary bike to the beat of carefully curated music-you will never take the same class at Zephyr twice. And, not only will your lungs be pumping, but you’ll also be working your calves, quads, glutes, core, and upper body (during our Uplift classes, which incorporate small hand weights) –making this a fun and effective full-body workout.

    If you are a little intimidated by your first ride at Zephyr, we’ve got you covered to make your experience a sweaty success. Just follow our tips below to rock -and more importantly, feel comfortable in- your first Zephyr class!

    Dress the part.

    Indoor cycling can be quite the sweaty experience. We recommend wearing moisture-wicking top to stay cool and tight pants or shorts so nothing catches on the bike. Padded bike shorts are also welcome! If you’d like a more comfortable ride, we have seat pads available in the studio as well.

    Customize your ride.

    Our bikes are meant to move with you, as each part of the bike is adjustable. But don’t worry, there’s no need to figure it out on your own! Your Zephyr instructor will help you set your bike up when you come into the studio (never hesitate to ask him/her questions!). A few simple adjustments to your seat or handlebar height will make all the difference in the quality of your ride, which makes indoor cycling truly for everybody.

    Clip in…or don’t!

    You may think that an indoor cycling class requires indoor cycling shoes. Nope! If you don’t have cycling shoes, you can still ride in your regular sneakers as our bikes work with both options. For regular sneakers, all you have to do is place your foot into the shoe cage and pull the strap to tighten. If you do have cycling shoes, just make sure they have SPD clips in order to clip into our pedals.

    Don’t forget to hydrate.

    Keep drinking water –before, during, and after! Staying properly hydrated is vital for energy, performance, and recovery. So how much is enough? For a 50-minute class, your body will need at least 50-ounces of water following your ride. If you forget your water or water bottle, we have a fill-station and water bottles available in the studio. Your first Zephyr water bottle is free!

    Do you.

    Each class at Zephyr is meant to provide a space where you can focus on yourself. Of course, we provide the guidance and the motivation, but everything we say is optional. If you don’t feel like increasing your resistance, don’t. If you feel like pushing yourself to go further, go for it. Zephyr allows you the space to give your body and mind whatever it needs that day.


    Walking into your first cycling class can be intimidating, but these tips will help make your first ride at Zephyr as welcoming and fun as possible. Just remember, once the lights turn down and the music turns up, your ride is all about you. Embrace it.

  • Fuel your Zephyr: How to eat your way to your best workout

    For our second guest blog post, we asked Makenzie Lewendal, local health and wellness expert and rockstar athlete, what she eats to fuel and recover from her sweat sessions, since what you eat before and after your workout is just as important as the workout itself. Let her help you make the most of your Zephyr rides – we promise she’s got you covered. We’ll let her take it from here!

    Makenzie Lewendal, local health and wellness enthusiast and this week’s guest blogger.

    Cycling is no joke!! Am I right?! I know for me, cycling is one of the only cardio workouts where I am pushed beyond what I ever thought I was capable of. Between sprinting on the flats, the resistance of the climbs and the endless sweat dripping from every inch of my body…I surprisingly leave feeling more refreshed than when I arrived. But, to get the most out of every ride, it is critical to fuel your body. This leaves you ready to hop right back on the saddle the next day – pun intended!

    So who am I? My name is Makenzie Lewendal. I like to say I have one of the best jobs around. I get to help people with two of their biggest investments – their health and their homes. My husband and I are Bozeman natives who own a local real estate company. While helping people buy and sell homes is a passion of mine, health and wellness are right up there, maybe even trumping real estate (shhhhh! Don’t tell anyone). I nerd out reading nutrition books, cookbooks, and experimenting how to take recipes I love and turn them into healthier versions.

    But, that’s enough about me! I’m here to talk about what your body needs for a cardio based workout. Let’s start with how to fuel your body before you hit the bike.

    How to fuel your body: To eat or not to eat before a workout?

    This seems to be the million-dollar question.  My answer…you have to experiment with what works best for you! We are all different and our bodies respond in different ways. If you’re someone who needs to put a little gas in the tank before a sweat sesh, make sure you eat a small snack 30-45 minutes prior. Choose a snack that is composed of low glycemic index carbs and protein, such as half a banana with a tablespoon of almond butter or whole grain toast with a tablespoon of almond butter. The carbs provide energy and the protein protects your muscles. Lastly – hydrate, hydrate, hydrate.

    Good hydration, good circulation, good performance

    Now if 5:00 a.m. rolls around and you aren’t hungry…I feel ya!! Countless people have told me “You have to eat before a workout.” I’m here to tell you I have experimented with both and working out on an empty stomach is what works best for me – but I do have a little secret. Hello supplements. Having a good quality supplement before working out will aid in energy and help you maximize workouts without having to eat.  My go-to’s for a morning workout are branch chain amino acids (I take a product called Catalyst) which help put a “protective shield” over my muscles.  This helps use fat for fuel instead of grabbing muscle for fuel. And, beets! My other go-to. Beets have been proven to help relax blood vessels, which allows for better blood flow to working muscles. I take this in supplement form as well, because let’s get real, nobody wants to take a shot of beet juice in the morning…or ever.

    Dripping sweat, out of breath, but on top of the world – now it’s time to recover.

    Helping your body recover is just as important as fueling your body. You have four critical steps after a workout. Replenish, refuel, stretch and sleep. Sweating is your body’s built-in AC unit.  Very effective, but needs a little love. Make sure you rehydrate with water and electrolytes after a sweat sesh. Also, make sure you are eating a 2:1 ratio of carbs to protein or 1:1 depending on your goals within 30 minutes after wrapping up a workout. This aids in fueling the muscles that just carried you through an intense workout.

    Stretching and sleep are often put on the backburner when it comes to talking about recovery.  Muscle soreness is one of the top reasons people skip workouts…stretching and foam rolling help relieve pain and lengthen your muscles!! Win-win. And finally, sleep! Aim for 7-9 hours of sleep a night!  I typically take a supplement full of magnesium and a combo of adaptogens to assist my body in recovering while I sleep.

    Sleep, recover, repair, crush tomorrow’s work out!

    Phew…that was a lot of information! Thanks for hanging on and absorbing it all!  If this post stirred up any questions, please reach out to me! My email address is  I would love for you to follow along with my housing and nutrition journey on Instagram as well. You can find me under @makenzielewendal.

    Want more advice from Makenzie?

    Join her at one of our partner studios, Pure Barre Bozeman, on Saturday, November 18th at 11:30 a.m. to participate in an interactive workshop to help you learn how to live a balanced lifestyle and take the confusion out of a hotly debated food group – carbohydrates. This workshop will give you a hands on approach to learn how to balance proteins, carbs and fats to help you achieve your goals.

  • Sweat: Your best accessory


    Chelsea Stewart, owner of Zuri Salon and founder of the blog Lipstick Lunges Life, has two early morning priorities: getting in a sweat-drenched workout and being able to get ready (read: look amazing!) quickly so that her time spent getting ready for work doesn’t cut into the time she spends working out. Turns out, she’s an expert at it! In our first guest blog post, Chelsea shares her top tips for going from sweaty to street-ready in a matter of minutes (yes, really!). Read on and check out her quick “how to” video at the bottom of her post!


    [author] [author_image timthumb=’on’][/author_image] [author_info]Chelsea Stewart lives with her amazing husband in beautiful Bozeman, Montana. She is inspired by kindness, a lover of fitness, believer in possibilities, motivated by love and driven by passion. She believes in following your passion, spreading your spark and leaving this world better then you found it. She is a hairstylist and certified personal trainer with an entrepreneurial spirit. She currently owns a salon and a wine and cheese tasting room with her husband in Bozeman. Her mission is to inspire women to be the best versions of themselves both mentally and physically.[/author_info] [/author]


    As an avid fitness enthusiast and also a beauty professional I know that TIME plays a big factor when determining whether or not to workout. As women we think that to go to the gym, get a ‘sufficient’ workout and get ready for work, school, errands or a party will take us a minimum of 2 hours.

    I used to be trapped in this mindset too. I would wake up extremely early just so I would have time to fit it all in before I went to work. I was sick of being a slave to my beauty routine and having it interfere with my workout or fitness class I wanted to attend so I made it my mission to find a better way and discover along the way that, ready for this? I LOVE MY HAIR DIRTY – especially from sweat. Think I’m nuts? Okay, but think about how much money we as women spend on texture sprays (many of them being sea salt texture sprays). Isn’t that what sweat is – a salty texture product?! If you learn how to work with sweat, it can be your best friend and help you achieve bangin’ hair in a fraction of the time. I love that I can workout, use the sweat in my hair to my advantage and still have it look “done.”

    OK, so your ready to give this sweaty hair styling a try?

    First things first: the less you wash your hair, the less oil your scalp will produce.

    In my salon, women tell me all the time that they HAVE to wash their hair daily or it gets greasy. I get it – I’ve been there, but before you are stuck in that belief, just TRY two weeks of washing your hair every other day and substituting with dry shampoo on the no wash days. I bet you will surprise yourself. Here are my top 6 tips for using sweat as your best accessory:

    1.  Avoid Oil Based Products On Your Scalp

    To train your hair to last 3+ days with out washing it, avoid using conditioner at your roots on your hair wash days.If you like to wear your hair straight- the first day is the best day to do it. BUT REMEMBER- the more you touch your hair the faster it will get greasy – so hands off.

    Avoid oil based products especially at the root because your scalp naturally produces enough oils on its own. If you have curly or frizzy hair and like the healing effect of an oil based product, make sure you just apply to the ends of your hair and remember that a little goes a long way.

    2. Wear A High Ponytail Or Bun During Your Workout

    This helps keep the sweat from your neck away from your hair. The less sweaty your hair gets the longer you will be able to go in-between washes.

    3. Blow-dry The Sweat Into Your Hair

    Before you add any product to your hair, blow dry the sweat out until it is 95% dry. I like to blow-dry in every direction to get height on top and then let my hair fall into place where it wants. If you have a distinct way of parting your hair, blow-dry the hair opposite of the way you normally part it- this will create height and volume- and then once dry, flip it to the side on which you part.

    4. Dry Shampoo Is Your Best Friend

    Once hair is dry (or 95% dry) lift the hair up into small sections, starting with around your hairline and spray in the dry shampoo. If you experience any white residue or excess powder from the dry shampoo just blend it in with your fingers or a boar bristle brush.

    5. Wash The “Bang”

    If your hair still feels greasy or oily after you blow-dry the sweat into it, you can always secure the  bottom section of your hair by tying it back in a ponytail and shampooing the top and/or front section of your hair (the “bangs”) and blow-dry and style  as usual. This will look and feel like you have clean hair in half the time.


    There are days on which you just don’t have the time to blow-dry the sweat out of your hair and style it and this is when your favorite bright lipstick is your hero. Slick that hair back into a topknot and apply your favorite shade and voila! You are ready to conquer the world.


    Check out Chelsea in early morning action here!