• 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.

  • 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, 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!

    P.S. Be on the lookout for Nicole’s teaching schedule at Zephyr during the first week of May!


  • 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!


  • Welcome to Team Z, Allie & Marge!

    Team Zephyr is growing and we are so excited to welcome two new ladies to the crew – Marge Ramsden (on the left) and Allie Haag. If they look familiar, that’s because they’ve been riding at the studio almost since it opened. Their knowledge of the Zephyr style, excellent taste in music, and genuine, bright energy make them fantastic additions to our team. Read on to learn a little bit more about them, then catch their rides at the studio this week and beyond!

    What inspired you to become an instructor at Zephyr?

    Marge Ramsden: Ever since I found spinning, I knew I wanted to teach it. A fantastic instructor can curate a playlist that makes you want to move and sweat and Zephyr has inspiring instructors. Once I saw what they were doing, I wanted to learn from them!

    Allie Haag: I have played piano since I was 8 and music has always been a major part of my every day. I also grew up running, skiing, and playing sports throughout my whole childhood. When I came to college, I struggled to find a healthy relationship with exercise. I realized that I was missing the community aspect that I had gained through sports and skiing with my friends. When I walked into Zephyr, I knew that I had found a place that combined both the community and musical aspects of working out and I was hooked. The music motivates me to push myself further than I thought I could and the Zephyr community creates an energy like no other studio I have been to. I left my first few classes feeling renewed and wanted to spread that energy to others. Teaching at Zephyr allows me to guide people to a place of happy and calm that they may have not gotten anywhere else. I am so honored to be a part of that!

    Where can we find you when you’re not at Zephyr?

    AH: I am a senior engineering student at Montana State University, so you will currently find me at school majority of the time. When I am not at school, you can find me on any of the rivers in the area fly fishing or in Big Sky hiking and skiing. No matter what I am doing, you can usually find my dog, Sage, right along with me.

    MR: During the day, I am a middle school teacher at the Children’s Museum. I teach classes in programming, electronics, robotics and 3D printing! When I am not teaching, you can find me playing outside with my 5 month old golden retriever Nellie, hiking, or skiing.

    Music is an integral part of the Zephyr experience – what kinds will riders hear in your classes?

    MR: I love 80s grooves, dance anthems and modern pop music.

    AH: I remember my Dad playing everything from jazz to rap as a child. I grew up loving all types of music, so I try and incorporate many styles of music into each playlist. I am really drawn to alternative and rock music, but I do love a good country or pop song. I know that everyone in class is motivated by different types of music, so I try to hit on each throughout my ride.

    Sprints, hills, runs, intervals – what are some of your favorite parts of a Zephyr ride and why?

    AH: I am a cardio lover, so I love to sprint and run during my Zephyr ride. Going fast is so much fun, but it’s also an area that I am very comfortable with. I have a love/hate relationship with hills and intervals. They push me out of that comfort zone but when I do more of these exercises, I get stronger so much faster. I also leave the bike feeling so much more accomplished when I have pushed my body to a new limit on a hill. So, I guess a good balance of sprints, intervals, hills, and runs is what I love in a Zephyr ride.

    MR: I love hills with well-chosen songs – I find that I push myself that much harder when I am trying to stay with a loud beat.

    What would your advice be to someone who has never taken a Zephyr class before but is curious to try one?

    MR: Don’t be nervous! The music is chosen to make you want to move and as you improve it will become easier to push yourself and learn the movements. Just come in and seek the joy in the music!

    AH: Come in and try it at least one time. The group setting may seem intimidating but once you are in the class, it is truly an individual experience. So much of the work is controlled by the student, so no matter your physical level, everyone will leave sweaty and have gotten a good workout. The community at Zephyr makes sure each person feels at home and welcomed. Most importantly, I have always left with a smile and a refreshed, positive attitude towards the day (and who doesn’t want that!).

    You can catch Marge on Wednesdays at 2 p.m., Thursdays at 4:30 p.m., and Saturdays at 7 a.m. Rock out to one of her recent playlists here. Allie teaches on Tuesdays at 4:30 p.m., Fridays at 5:30 a.m., and Saturdays at 10 a.m. We love this playlist of hers!

  • #ZephyrIlluminate: Kelly Phalon

    The best part about the first three months of Zephyr? Meeting some of the kindest, most kickass and incredible people, and we’re excited to spotlight members of the Zephyr community in our new series, #ZephyrIlluminate. New business owner Kelly Phalon (pictured here with her awesome husband Ryan) has been riding at Zephyr since day one and hasn’t missed many days since. We caught up with her about what got her to sign up for the first time after being a lifelong runner, how she gets out of bed for 5:30 a.m. classes, and why her body told her “this was the change it needed.”

    How did you discover Zephyr and what convinced you to get in the door for the first time?

    I had been looking for a change. I had been a runner for 17 years and my body was just over it. I had mentioned to a friend that I to switch it up and possibly try spin. She mentioned that she was pretty sure there was a new cycling studio coming to town just a few doors down from her shop so I started googling and looking it up on facebook…just waiting for an announcement of when it might open. Once I found out I signed up for the first weekend of free classes. I knew it was going to be difficult and it was, but I was instantly hooked. I can’t explain what came over me, but it was a wave of emotion and then my body told me this was the change it needed.

    You are a 5:30 a.m. devotee! What motivates you to get out of bed and onto the bike every day?

    I have always been a morning person. I don’t feel right when I sleep in because I feel like I’ve wasted the day. I want to see the sunrise and breathe in the fresh air of the day. If you’re going to make a change and take care of your body it should be the first thing on your mind and the first thing you go and do. When your mind and soul are taken care of your motivation and positivity to accomplish all your goals just comes naturally. At least it does for me. We all have our stress and life events that cause us anxiety. Being a fairly new business owner, I’ve been experiencing much more of that than I usually do. Coming to Zephyr in the morning helps me let all of that go and realize I can only do so much and that I should take each task one at a time. It puts my life in perspective and helps me stay focused.

    What are some of your favorite things about class?

    I have so many favorite things about class. hahaha I love the energy of the instructors. I love that the music is loud and the room is dark so that you can just feel the music, the workout, and get gritty. I love that I don’t feel insecure here whereas a lot of “gyms” can make you feel that way. Each person in class is there for themselves. We all talk before and after, but the second class starts we’re all there for ourselves. It’s almost like there is no one else even in class. The focus and energy is unlike any gym or studio I’ve been to.

    What would your advice be to someone who hasn’t tried indoor cycling before but is thinking about it? Why should they try Zephyr?

    My advice would be to just do it. I have had a few friends say that they would never sit on a stationary bike. I always tell them, “don’t knock it till you try it.” It’ll change your life just like it changed mine. I’m not sure what an indoor cycling class is like at other gyms or studios, but Zephyr instructors work your entire body. Then they make you reach down and work out your mind. I’ve said it before, but I feel like this is my “church.” This is where I go to get my mind and body right and I am so thankful Zephyr has come into to my life.


  • Our First ZephyrGives Ride: The Bozeman 3

    At Zephyr, we value community above all else, and giving back to Bozeman is one of the ways in which we demonstrate our gratitude, which is how our ZephyrGives rides came to be. During these rides, we give 100% of the profit (and the good energy) to a worthy cause. We are thrilled to be partnering with The Bozeman 3, an organization that supports Gallatin County families whose children have received a cancer diagnosis, for our inaugural ZephyrGives ride. To learn more about TB3, we touched base with Christy Castronovo, the president of the board, and Emily Cook, a member of the board. Read on, then book your bike for this Friday night’s 5:30 p.m. ride!

    How did The Bozeman 3 begin, and what is your connection to it?

    Christy Castronovo: The Bozeman 3 began when three families from the Gallatin Valley met in at the Seattle Children’s Hospital’s oncology unit in early 2012. While their children each faced different forms of cancer, the three families shared a common desire to support other local families who could one day face similar challenges. The result of their shared experience, support for one another, and resolve to fight as well as the support of their family and friends is The Bozeman 3. On a personal level, I am a breast cancer survivor and wanted to get involved here in Bozeman. I’ve been on the board for few years and am currently the president of the board.

    Emily Cook: I have followed a few B3 children over the last few years and felt deeply for them and their families. I felt blessed for where I was in my life and knew I needed to help! So many beautiful, innocent kiddos getting their world rocked… I couldn’t continue to sit back, I needed to help in any possible way I could.

    What are some of the ways in which The Bozeman 3 supports Gallatin County families each year?

    CC: The majority of the money we raise goes to support local families whose children have cancer and a small portion goes to research. The Bozeman 3 works with local pediatricians and family practice doctors to provide valuable materials to families with children newly diagnosed with cancer in order to help them transition to out-of-state hospitals, where most care for children with cancer occurs. The Bozeman 3 also provides families with the opportunity to apply for both immediate and ongoing financial assistance. Since we began, we have impacted more than 10 families.

    EC: I am new to the board so I am still meeting families, hearing stories for the first time and learning the ropes. I just know in my heart of hearts the money we donate, which is 100% of what we raise, makes a difference. These families’ burdens are beyond measure, so any burden that we can help ease is one less thing that needs to take them away from their sweet children. I am really looking forward to witnessing more stories of how The Bozeman 3 has helped families in our community.

    A ZephyrGives pass is $18. What are some examples of what $18 can do to support a family?

    CC: As so many families must travel out of state for care, a ZephyrGives pass and the combined efforts of a ZephyrGives ride will help fill up the car for a drive to Denver or Seattle or Salt Lake City or contribute to an airline ticket.  It will also help provide meals and housing for families while they are traveling for treatment and appointments.

    Beyond the ZephyrGives ride, what are some ways in which anyone interested in doing more may be able to help?

    CC: Our boards and committees are 100% comprised of volunteers and we have events throughout the year for which we always appreciate help.  In addition, sharing our Facebook page and posts really helps us spread the word. You can find more ways to help here, and please don’t hesitate to call (406.624.3322) or email us for more ideas!

    EC: Donate.. any tiny little bit helps! It all adds up! Join us throughout the year as we raise money in the various different ways. If you can’t donate money reach out, let us know how you would like to help! Lastly spread the word of who we are and what we do. The Bozeman 3 isn’t a large board. We do our best to reach out to the community to raise awareness and can always use help spreading the word of who we are and what we do!