My Pre-Class Routine

Those of you that really know me, are more than aware that I am obsessive and almost superstitious with my pre- class routine. I thought I’d share it with you from the time I get out of bed until the time I get on the bike. 

I hope you find it useful and maybe even a little entertaining!


It actually starts the night before when I get the entire room studio 100% ready with the towels out, computer ready, diffusers filled, playlist and instructions on my bike. No matter how hard I try, I cannot allow myself to do this in the morning….lol MUST be done the night before!


1. Wake up and have a big drink of water with electrolytes. I do this pretty much as soon as I open my eyes and I actually do this every day whether I’m teaching or not.

2. Look directly at bright lights as I make my morning coffee.(details on this in another newsletter but look at  the bright stuff in the morning and stay away from it at night. Get Tracy her coffee and tell her I’m going down to get the video going and be sure all is perfect.

3.VERY quick, 1 minute cold plunge about 40 minutes before class to reset my mind and get focussed. These plunges are much longer on regular days. Different purposes!

4. Warm shower.

5. On Saturday’s I have a few bananas. Early morning weekdays, I don’t have anything.

6. Take Gus and Willie out for a pee so they don’t get distracted during class.

7. Fill up Tracy’s water bottle- with ice on the weekend, without during the week…

8. Bounce on the rebounder for a few minutes to get the blood going, wake me up and put me in a really really good mood.

9. Fill up the diffuser with a citrus oil because of limonenes that naturally boost your mood. Another non-negotiable and I have these going in my office as well. My favourites are lime or tangerine!

9. 6 minute pre-class warmup with the massage gun. This is a game changer since I’ve been doing it over the past year or so.

10. Put “Motivate” oil on my neck. 

11. Put the dog beds in the studio so they can enjoy class too!(Gus joins us every class and Willie only occcasionally)

12. I get on the bike about 10 minutes before class to get in a zone, focus and think about my intention for the class. Close my eyes and really focus on this. It works.

13. A few quick sprints to move my own energy and be 100% ready for class. 

14. Get off the bike. Give Tracy a kiss and tell her to have a good class. Maybe say hi to Gus because he is usually last in his seat. Tracy is almost always dancing around and trying t get me to smile at this point, while I am trying to get focussed. Sometimes I get annoyed :)

15. Do a few joint loooseners, get back on the bike, take a deep breath, flip the mental switch and than bring the energy!

There you have it! Now you know what goes on behind the scenes before class!