8 Health & Fitness Rules From An Indoor Cycling Instructor

Find your passion. I fell in love with indoor cycling as a workout because of the music. A training session with a coach from New York sparked my curiosity, and before I knew it, I was on my way to becoming a master trainer. It’s a testament to the power of saying ‘yes’ to new opportunities – and finding your passion in the most unexpected places.

Prioritise a morning routine. I love waking up early, between 5am-5:30am and I start my day by meditating and writing in my journal. If I have an early class, I’ll make a protein shake and get ready to go to The Lab Studios. My protein shake is super simple: I add ice, water, one scoop of chocolate protein powder, one scoop of creatine monohydrate, and one scoop of Moo Miracle. Creatine helps me feel stronger and  recover faster from all the exercise, and Moo Miracle is bovine colostrum that helps with my immune system and digestion. Afterwards, I try to do strength training and then head home to prepare my breakfast, which is normally avocado toast with scrambled eggs, spinach and turkey ham. I then work on new class formats, playlists and choreographies and since I usually have a class in the evening, I then head back to teach.

Take recovery seriously. I wouldn’t be able to train the way I do if I didn’t prioritise my rest hours. With a strict bedtime and a regular 40-minute nap in the afternoons, I ensure my body is well-rested and ready for the demands of my classes. I teach 12 classes a week and try to space them out. I usually have one at 7am and one at either 6pm or 7pm, so I have time to rest and create new classes in between. Spraying lavender on my pillows and applying magnesium spray to the soles of my feet really helps me sleep. The magnesium habit is new, I’ve been doing it for four months now, and it really relaxes me. Spending time with my partner, friends, and family also fills me with renewed energy.

Never ignore the power of good nutrition. I’m a firm believer in the power of home-cooked meals, and I really focus on getting the right nutrients  – tons of protein – to fuel my workouts. I always make sure my protein intake is high and I also follow a 16/8 fasting routine, which helps me maintain energy throughout the day. My favourite meal is breakfast, and I make sure it’s substantial and rich in protein. For lunch, I like salads or sandwiches. When I cook at home, I make chicken salads with kale and spinach. Sometimes I make chicken fajitas or salmon with vegetables. When I'm feeling lazy or the routine gets heavy with work, I love ordering a chicken sandwich from Salata – it’s my favorite delivery place to order from. After that, I have another protein shake and then start my fasting period again. I also snack a lot.

Spend time crafting the perfect playlist. As a songwriter and musician, I know the impact a good playlist can have on a workout. Music has always been my medicine – I spend hours curating the perfect playlist, ensuring each song matches the energy I want to bring to my classes. My taste in music differs when I'm teaching versus what I listen to in my day-to-day, but right now, the artists I'm obsessed with are Rufus du Sol, Taylor Swift, Frank Ocean, Keinemusik, London Grammar, Billie Eilish, RY X, Tash Sultana, and many more. For my top songs on the bike at the moment, it has to be Shiver by John Summit, Heal Me by Matisse & Sadko, and All That Matters by ARTBAT. I regularly update my Spotify playlist with my favourite bike tracks. I really enjoy going out at night, and whenever I’m at a restaurant or bar, my Shazam is always on. I also love going to concerts and being in an environment where music is the focus.

Always show up. There are times when I don’t feel motivated but I always remind myself that people book sessions with me because they expect the same quality of training as usual. Once I’m there, every problem slips away; the energy from the people recharges me, and by the end, I feel happy. The bike is like therapy for me. I also look at instructors from around the world for inspiration, like Akin Akman from AARMY and Kristina Girod from Power + Flow. They're both incredible. . The truth is, there are so many people on social media who inspire me. I love to ride ‘the Mexican way’ which means we incorporate a lot of choreography on the bike. Whenever I travel, I visit indoor cycling studios to learn from others, and I also learn a lot from my instructor friends in Mexico.

Celebrate every step of your fitness journey. Your life reflects how you think about yourself. Whether you’re starting indoor cycling or want to become an instructor, what’s important is getting proper training and always showing up, even on the tough days. Be patient with it.

Make self-care a daily ritual. When I wake up, I wash my face with Wishful Get Clean Gentle Foaming Cleanser. Then, I apply the Glow Recipe Plum Plump face moisturiser, and finish off with sunscreen by Shiseido. I try not to wear too much make up when I teach. I use two products every day – the concealer by Rare Beauty and liquid blush in Dolce Vita by NARS. After each class, I wash my face again with Wishful, and reapply moisturiser and sunscreen (if it’s daytime). At night before bed, I wash my face once more and then use the Luna Sleeping Night Oil and Good Genes by Sunday Riley. I try to take care of my hair as much as possible, despite having to wash it every day. After many years, I’ve found some trusted products that work for me – my hair is healthy, strong, and continues to grow. I use the shampoo and conditioner by Monday Haircare and the Kérastase Elixir Ultime L’Huile Hair Serum each time I brush my hair. I tie my hair up daily, either in a ponytail or a bun, and I like to use the Cantu Flexible Hold Strengthening Styling Gel to hold it in place. I really like this brand because it doesn’t contain alcohol or strange chemicals – it’s very gentle.

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