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  • Music and Movement: 5 reasons why music can take your workout to the next level

    ·

    Carolyn Williams

    When you’re exercising, you may be looking for a little extra motivation to power you through your cycling class or crush your HIIT workout. Some people find that motivation in the form of personal coaches or podcasts, while others turn to music to take their workouts to the next level. how music can benefit your workouts

    According to the New York Times, a study published in the journal Psychology of Sport & Exercise reveals that upbeat music helps give you the motivation to tackle high-intensity workouts.

    Researchers found that “when the participants listened to the upbeat, motivational music, their heart rates and peak power output were both higher than when they listened to a podcast or no audio at all.”

    At Zephyr, our experience is rooted in powerful music – music that moves you; physically, mentally and emotionally. We find deep relief in listening to an incredible playlist while matching our workouts to the beat. We’re firm believers that music can change your life, if you let it.

    To give you a little extra motivation when it comes to crushing your workouts, we rounded out five reasons why you should rock out during your next endorphin-drenched sweat session.

     

    Music can be a (good kind) of distraction.

    It has been proven that music with a strong beat can give more information to our brains to process. This “distraction” can help take your mind off of how high the resistance knob is or what weight you are pushing around in your workouts.

    Need some new tunes to listen to? Check out our September Sessions playlist on Spotify by instructor Carolyn Williams!

     

    It puts you “in the zone.”

    Everyone has that go-to song that when it comes on you feel unstoppable. This is in part due to the memory that’s associated with it that often comes from the context in which you first heard that song. Channeling that emotion can help boost your adrenaline and improve physical performance.

     

    Music can elevate your mood.

    Music can help you return back to the present and become more in tune with yourself and your body. This shift in perspective can bring your awareness back to your workout, specifically how your body is moving, how hard you are working, and the endorphin-boosting benefits your body is experiencing.

     

    It can up the intensity of your workout.

    If you’re looking for a little push to get you through those last few minutes of class, music can help. Studies show that songs in the range of 120-140 beats per minute have the maximum effect when it comes to upping the intensity of your workout.

    Another way to up the intensity? Switch it up! Our new Force classes are 50-minute off-the-bike sweat sessions meant to move your body to the beat of the music while using hand weights, body-weight and resistance bands – the perfect complement to our signature cycling classes. Check out our schedule here to view our upcoming classes.

     

    Music can help you keep the pace.

    The rhythm of your workout music can tell your brain when to move, thereby aiding exercises such as indoor cycling. Finding the beat helps us use our energy more efficiently, since keeping a steady pace is easier on our bodies than fluctuating throughout a sweat session.

     

    With or without music, moving your body on a regular basis is important to your overall well-being. So if you’re looking for the motivation to get you there, music may be the perfect answer.

    Looking for more tips? Read about how to get the most out of your next cycling class here!

     

  • 5 Tips To Help You Get The Most Out Of Your Next Cycling Class

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    Carolyn Williams

    “Ride like the athlete you are” is one of our mottos at Zephyr.How to Get The Most Out of Your Cycling Class

    We encourage you to push yourself, to ride as a team and to move your body on a regular basis so that you can become the athlete that we know you are.

    And while leaving a post-ride pool of sweat on the floor or posting numbers higher than your previous ride seem to signal a job well done, we’re excited to share some other ways in which you can ensure that you’re getting an effective cycling workout.

    To get even more out of your next Zephyr class, we’ve rounded up five tips that will help you ride stronger, further, and most importantly, more efficiently than ever.

    1. Try out our Shimano cycling shoes.

    We recently rolled out a new shoe rental program, offering Zephyr riders a chance to try out Shimano indoor cycling shoes for just $3. Cycling shoes offer a number of benefits, including better power transfer while you ride, more overall control, a smoother pedal stroke, and less to worry about as you’ll no longer have to tighten those toe cages mi-ride. Try them out in your next ride! Just tap/click the shoe rental option when you go to book your next class.

    1. Let go of those preconceived notions.

    Even before we step foot inside the studio, we all have an idea of how our ride should be. But, it’s time to let go. We encourage you to walk into your next ride with no expectations. Listen to your instructor, try every hand position for the fun of it, and let yourself ride. Why not try it out?

    1. Hydrate your body.

    Proper hydration (before, during and after your class) is key to have a more efficient ride. Consuming a mixture of water and electrolytes in the proper amounts will give you more energy, help you recover faster, and allow you to come back to the saddle even stronger. One way to do that? Adding PKT to your water bottle before or after you ride. PKT is a local company that makes a high-quality powdered multivitamin made without sugar and filler-ingredients. Snag yours the next time you’re in the studio!

    1. Properly adjust your bike.

    Properly adjusting your bike is one of the most important things to do when it comes to not only your safety on the spin bike, but also getting the most out of your cycling class. If you’re unsure about the proper set-up, just ask! Our professional, rockstar instructors are more than happy to take another look at your bike and make any necessary adjustments. You can also hop on our newsletter list to be notified when our next Zephyr101 class goes live! It’s a great introductory and refresher course on all things Zephyr.

    1. Consistency is key.

    With summer in full force, taking your workout inside not always at the top of your list – we totally get it. We still want you to hit those trails and climb those peaks, yet we believe a consistent cycling routine will not only help you improve your ride’s efficiency, but also make you stronger for those outdoor workouts.

     

    Try out these tips and we’re betting you’ll be well on your way to a stronger, faster, more efficient indoor cycling class. Ride on, Z.

  • Zephyr Elevated: Everything you need to know about the new software switch

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    Carolyn Williams

    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 zephyrcyclingstudio.com. 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 zephyrcyclingstudio.com.


    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!

  • The Zephyr Difference

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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. where to workout in bozeman, montana

    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.

  • 8 Indoor Cycling Myths That Scare You – Even Though They Shouldn’t

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    Carolyn Williams

    A lot of doubts can accompany the thought of taking your first indoor cycling class.

    “It’s too hard”
    “It’s too scary.”
    “I’m not good enough.”
    “I’m going to die.”

    Even though indoor cycling has been around for years and has proven to be an effective, efficient, and fun workout, there’s still a stigma attached to it.

    We totally get it.

    Trying something new for the first time can be intimidating and downright scary, but we’re here to tell you that it is doable, that it is fun, and that you CAN Zephyr with us.

    At Zephyr, we welcome all people no matter your shape, size, gender, ability, or athleticism. Our studio is built on community, not on how well you can take a class.

    For the past month, we’ve been keeping our eyes and ears open over on our Instagram and have gathered up some major indoor cycling myths – ones that we’ve all probably fallen for at one point in time.

    So whether you’re a seasoned pro or you’ve never taken a spin class before, we’ve got eight indoor cycling myths that might scare you, even though they shouldn’t.

    Myth #1: It will make my thighs bulky.

    Haven’t you heard? Strong, muscular, powerful legs are in. Spinning will make your thighs capable of more than you know. It’s a great way to add definition while getting in a killer cardio push – talk about the best of both worlds!

    Myth #2: It’s too hard.

    Classes at Zephyr are entirely up to you – the speed, resistance, power, and push is dependent on what you are capable of in that moment. We encourage each rider to tune into his or her body and listen to what it needs.

    Myth #3: The instructor will yell at me.

    Each instructor at Zephyr serves as a guide by simply offering direction and suggestions in class. They are trained to keep you safe, moving with the music, and staying with your breath. If something they suggest doesn’t feel right for you, we encourage you to listen to your body and make adjustments as necessary – we always encourage you doing what is best for you.

    Myth #4: Indoor cycling only works my lower body.

    Zephyr classes provide a full-body workout. They work your heart, lungs, legs, arms, and your core. Our Uplift class also gives your upper body an extra push as hand weights are used during one or two songs.

    Myth #5: I have to be in shape to ride.

    All fitness levels are welcome at Zephyr. You don’t have to have any workout experience to try a class. Studies even show that indoor cycling is one of the gentlest workouts on your joints. Virtually anyone can do it!

    Myth #6: Indoor cycling is only for women.

    Zephyr has no gender preference. We’re for anyone who wants to get in a good sweat and have some serious fun, all while forming a strong, healthy community.

    Myth #7: Everyone will be watching me.

    The lights are off or down low in every Zephyr class to ensure that riders are focusing on themselves and tuning into their own bodies. No one cares what the person next to him or her is doing – they are here to support you, not to judge you.

    Myth #8: It’s the same as biking outside.

    Although biking outside and indoor cycling use similar muscles and mechanics, they are two different workouts. Biking outside can sometimes require more gear, time, and attention. So if you don’t have any of that, indoor cycling may be a great option to try. A Zephyr class can give you a place to tune into the music, close your eyes, and focus solely on your ride. You’ll also never have to worry about changing a flat tire.

    At the end of the day, quite a few myths exist that can scare people away from giving an indoor cycling class a try. We hope this blog post offers some clarity around indoor cycling and Zephyr, opens up your mind, and pushes you to walk through our doors in Bozeman, Montana, or wherever home is for you.

    You never know until you try.

  • Benefits Of An Indoor Workout, Even In The Summer

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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.

    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.

    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

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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.

    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.


    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!

  • The Importance of Cross-Training: How to take your fitness to the next level

    ·

    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.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.