FitnessWorkouts

10 mantras from “Soul Original” instructors to celebrate SoulCycle’s 10th anniversary

In honor of the indoor cycling brand's ten years, we tapped 10 "Soul Original" instructors on their favorite mantras both on—and off—the bike.

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Photo: SoulCycle
Published Apr 25, 2016

Written by 

Katie Maguire

The year was 2006. A workout studio offering only indoor cycling classes called SoulCycle opened in an unmarked building on West 72nd Street on the Upper West Side of New York City, its future unknown. This was a time when only gyms and yoga studios dotted Manhattan, you wouldn’t have found a single Juice Press anywhere, and Lululemon was pretty much the only game in town for looking sharp.

Fast-forward 10 years and 59 studios later, and SoulCycle has officially positioned itself as a household name, not just in the New York fitness community, but nationwide. Its yellow-wheel-adorned hoodies, bike-dancing choreography, and talent for hand-picking star instructors have helped it become a shorthand for boutique fitness at large.

Its laser focus on tapping teachers who don’t just convey a method, but who can own the podium, captivate a room, and inspire (often jaded) New Yorkers was a whole new fitness consideration.

Many of SoulCycle’s now master instructors were there for its modest beginnings, including 10 “Soul Originals.” Think super-talents like Stacey Griffith, Laurie Cole, Kym Perfetto, and Janet Fitzgerald.

Their super charisma and gift for inspiring riders during class with great music and personal mantras have made them fitness celebrities.

In honor of SoulCycle’s 10th anniversary, we chatted with the 10 Soul Originals and got their most inspiring mantras both on and off the bike.

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Photo: SoulCycle

Laurie Cole

Favorite in-class mantra:
“So I have a plethora that I use…. but some of my favorite ones are: 1. Instead of listening to the voices in your head, listen to the choices in the room. 2. Nothing feels as good as strong feels. 3. Happiness doesn’t happen by accident, it is created by design.”

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Top tip for life off the bike:“A wonderful tool if you set a goal or resolution, [is to] set an action to hold yourself accountable. So instead of simply saying ‘I want to lose ten pounds,’ ‘I want a new job,’ or ‘I want to have children,’ create an action plan for these wonderful and attainable goals. If you are committed, connected and consistent, everything is possible. The best moments in life are always filled with some level of discomfort.”

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Photo: SoulCycle

Stacey Griffith

Favorite in-class mantra:
“Easy doesn’t change you. This is what everyone should remember when you are training. If it’s easy, it’s not working, it’s simply maintenance. Push, heavy breathe, sweat, recover. Push, heavy breathe, sweat, recover. It’s that attitude that will take you to where you need to be.”

Top tip for life off the bike:

“Sleep 7 hours a nightDrink water all day longEat cleanEnjoy birthday cakesWorkout six days a week [and] rest on SundaysStay informed (CNN App)Nap 10 or 20 minutes at some point in the dayTake a break from your cell phone sometimesWatch some mindless televisionEnjoy heartfelt documentariesLove through the hard times tooListen more than you speak—you aren’t learning when you’re talkingTake spiritual bathsSoakLaughCryRepeatLastly, enjoy life—you only get one!”

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Photo: SoulCycle

Sue Molnar

Favorite in-class mantra:“I won’t give up if you don’t give up. We’re in this TOGETHER. One of my favorite quotes is ‘What do we live for, if not to make life less difficult for each other?’ by George Eliot. So I try to incorporate that feeling in the workout. We’re so much stronger together than we would be alone. I happen to ride most of my classes as hard as my riders. I don’t get off the bike. So, my riders know that I mean it when I express these sentiments.”

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Top tip for life off the bike:“Give gratitude for your blessings, and don’t take anything too damn seriously.”

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Photo: SoulCycle

Ayana Wiles-Bey

Favorite in-class mantra:“Inhale your power, exhale your desire. I say this when I feel there is a need to remind my riders that they are in control, they have the power, they are the captain of their ship…. if they let the universe know their desires and goals, then they will receive exactly what they want. When you believe that whatever you want will truly happen, you trigger the Law of Attraction and therefore your thoughts become manifested and you enjoy living the life you want to live.”

Top tip for life off the bike:
“Decide what you want. Write it down. Make a plan. And work on it EVERY SINGLE DAY!”

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Photo: SoulCycle

Melanie Griffith

Favorite in-class mantra:
“It is so hard to pick a favorite. I have several tattooed on my arm that began as mantras in class and are words I find my way back to over and over in life and in class. My favorite is probably: Be what you need. (If you need strength, be strong… if you need connection, be connected.)”

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Top tip for life off the bike:
“In so many ways, my top tip for life would also be one for SoulCycle. Right where you are is right where you need to be. I believe that the challenges of life are actually opportunities. And if you can trust what you are going through and where you are, you can find your way—regardless of anything else that’s going on.”

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Photo: SoulCycle

Rique Uresti

Favorite in-class mantra:
“My favorite thing to say is: You can’t fail at wanting to be more amazing. No one else is telling your story and no one else will ever live it. I have never compared my life to anyone’s age, success, timeline, or achievements—and neither should you.”

Top tip for life off the bike:“Arguments are a waste of time. Acknowledge differences and move forward accordingly. This is everything that keeps me happy and sane. Oh, and sleep is the greatest reset button—physically, mentally, emotionally, and spiritually.”

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Photo: SoulCycle

Mb Regan

Favorite in-class mantra:“Obstacles are a gift from the universe. Fall down and get up stronger!”

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Top tip for life off the bike:“Be your own Guru. You have everything within you.”

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Photo: SoulCycle

Kym Perfetto

Favorite in-class mantra:“Practice courage. I really like the idea of practicing something that you do daily, in small or great ways. It takes courage to ask for a raise, to stand up to someone, to make a change, or even just to ask someone out. Courage is like a muscle that can be flexed, and the more you do it, the stronger you become.”

Top tip for life off the bike:
“Considering my life challenges outside SoulCycle are racing bikes and creating exciting videos for YouTube, there isn’t much time off the bike. But I like to challenge my fears. It keeps me full of life. Recently, upon wiping out on some loose dirt trails, I laughed a big belly laugh and did a wiggly end-zone dance to celebrate my failure—because it just meant I was one step closer to nailing it.”

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Photo: SoulCycle

Janet Fitzgerald

Favorite in-class mantra:
“I don’t plan out what I am going to say in class…I don’t believe in that. I plan the music and then narrate the feelings of the body moving to that music. But, if I had to choose one message that comes across in my class it would be: Rather than being critical about yourself, ride with a sense of self acceptance. Focus on what is good in [your] life.”

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Top tip for life off the bike:
“1. Your home is like an altar to the universe—keep it clean, clear, and creative so that you can manifest what you want in life. 2. Don’t wait for a dream to be perfectly executed—the soul doesn’t know perfection. Just JUMP. 3. Drink wine and eat oysters. 4. It’s important to always remember that you cannot create a new reality with old thinking.”

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Photo: SoulCycle

Daniel Wiener

Favorite in-class mantra:
“You have to challenge the body to change to body.”

Top tip for life off the bike:
“Today is the first day of the rest of your life! So give your all to every moment and make it count.”

Feeling inspired? See Misty Copeland’s top 5 tips for living your best life and Kate Hudson’s advice on loving your body.

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FitnessWorkouts

6 Lateral Exercises You Need to be Doing ASAP for Longevity

Time to train smarter.

Cropped image of woman doing lunge yoga pose
Stocksy / Photo Credit By Studio Firma
Published Feb 21, 2025

Written by 

Jaime Osnato

Want to stay strong, steady, and mobile for life? It’s time to stop thinking only about forward and backward movements and start training side to side. 

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Lateral exercises boost your ability to move and stabilize in the frontal plane—a genuine game-changer for longevity. Developing this kind of strength helps prevent falls, improves balance, and keeps your joints healthy as you age (more on this later). 

Whether you’re climbing stairs, getting in and out of a car, or just want to feel more confident in your body, adding lateral exercises to your routine can keep you moving with ease for years to come. Here’s your bulletproof guide.

How lateral exercises boost strength

Lateral strength is your ability to move side to side—think stepping sideways, lifting your arms, side-bending at the waist, or balancing on one leg, says certified strength coach Maggie Fazeli Fard. 

These movements, known as frontal-plane motions, rely on small but crucial muscles like the gluteus medius (outer hip), adductors (inner thighs), and quadratus lumborum (a lower-back muscle that helps lift your hips).

Neglecting these muscles can lead to poor balance, lower-back pain, and even knee issues, says Fard.

Why does lateral strength matter for longevity?

Incorporating more lateral exercises into your routine isn’t just about moving better—it’s about aging better. Stronger lateral muscles improve balance, coordination, and lower-body stability, helping you stay active and independent as you age, says Fard.

Want to carry groceries, chase grandkids, or swing a golf club with ease? Here’s why lateral strength matters:

  • Balance: Falls are the leading cause of injury and death in seniors, with 1 in 4 older adults taking a spill every year, according to the Centers for Disease Control and Prevention. Strong lateral muscles help keep you steady.
  • Lower-body mobility: Weak lateral muscles lead to stiff joints and poor mobility. Since most workouts focus on forward-backward movement (like running and lunging), skipping lateral work can leave you prone to injuries, says Fard.
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6 Best Lateral Exercises

Lateral strength is essential for balance, mobility, and injury prevention. But Fard says it’s best to think of these lateral exercises as accessory moves—not the core of your routine. 

Sprinkle these moves into your workouts a few times a week (they’re great for warm-ups, pairing with bigger lifts, or conditioning workouts), and you’ll move stronger, smoother, and pain-free in no time.

1. Figure Eights

This low-impact move improves balance, coordination, and control—a perfect warm-up or daily brain-body booster, Fard says.

How to do it:

  1. 1.
    Stand on your right foot, lifting your left knee to hip height.
  2. 2.
    Extend your right arm forward.
  3. 3.
    Gently move your left foot and right hand in small figure eight patterns (think: a sideways “8”) concurrently. 
  4. 4.
    Do 20 reps, then switch sides.

2. Side-Traveling Ape

This primal “animal flow” exercise engages “your lateral system from head to toe,” says Fard. Do it in warm-ups or pair it with heavy lower-body lifts.

How to do it:

  1. 1.
    Stand with your feet hip-width apart, knees bent.
  2. 2.
    Keeping your back flat, lean forward to place your hands on the floor shoulder-width apart, with your left hand directly in front of your right foot.
  3. 3.
    Press your hands into the floor and hop your feet to the right, landing softly with feet hip-width apart.
  4. 4.
    Bring your hands to the starting position and repeat for six steps, then switch directions.
  5. 5.
    Perform three sets.

3. Side Plank March

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This move strengthens your hips, inner thighs, lower back, and shoulders while improving overall balance and full-body lateral stability, says Fard.

How to do it:

  1. 1.
    Lie on your left side with your feet right foot directly in front of your left and your left elbow under your left shoulder, forearm along the floor.
  2. 2.
    Press through your left forearm and lift your body so that you're balancing on your left forearm.
  3. 3.
    Keeping your hips lifted, bend your right knee toward your chest, then return to start. Bend your left knee toward your chest; return to start.
  4. 4.
    Continue “marching” for 8 total reps, then switch sides and repeat.

4. Banded Lateral Walks

This exercise strengthens the small stabilizing muscles around the hips (which are key for lateral strength), says Fard. Control is key here—no bouncing. 

How to do it:

  1. 1.
    Place a resistance band around your ankles.
  2. 2.
    Stand with your feet hip-width apart and clasp your hands in front of your chest.
  3. 3.
    Bend your knees slightly, and step to the left. 
  4. 4.
    Bring your right foot back to hip-width slowly, resisting the band's pull.
  5. 5.
    Repeat on the right side (returning to start); continue alternating for 10 reps per side.

5. Lateral Lunge

Stronger hips, knees, back? This move can help you achieve all three, targeting the outer hips and inner thighs for improved hip stability and lower-body control, says Fard. (Make it harder by holding a pair of dumbbells.) 

How to do it:

  1. 1.
    Stand with your feet at hip-width distance, toes facing forward. Clasp your hands in front of your chest. 
  2. 2.
    Shift your weight to the right and step to your right with your right foot.
  3. 3.
    With a flat back, bend your right knee and shift your hips back, keeping your left leg straight.
  4. 4.
    Keep your toes pointed forward on both feet.
  5. 5.
    Press into your right heel to return to standing.
  6. 6.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

6. Lateral Step-up

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This lateral step-up variation strengthens the outer hips, inner thighs, and lower back, making it a great prehab move for injury prevention, says Fard.

How to do it:

  1. 1.
    You’ll need a bench or box to complete this exercise.
  2. 2.
    Stand next to your bench and place your left foot on the bench, so that your left knee is bent round 90 degrees.
  3. 3.
    Keeping your torso upright, press your weight into your left foot and push through your quads and glutes to straighten your left leg and stand on top of the bench. 
  4. 4.
    Reverse the move, lowering your right foot to the floor with control. Step your left foot down to the floor next to your right. 
  5. 5.
    Complete 8–10 reps, then switch sides and repeat. Do 2–3 total sets.

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FitnessWorkouts

Doing This Type of Breathing as Part of Your Pilates Practice Can Help Strengthen Your Pelvic Floor

Here's how hypopressive breathing, a deep breathing exercise, can help you with your Pilates practice and other forms of movement.

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Photo: Stocksy/Atolas
Published Jan 29, 2025

Written by 

Kelsey Kloss

If you’re obsessed with all things Pilates, you already know about the best athleisure, accessories, and self-care moments to incorporate into your practice. However, you may be less familiar with a type of breathwork that can improve your practice — and help you feel more grounded.

Experts in This Article

Anouska Shenn

certified Pilates instructor and founder of The Office Yoga Company

Blair Mauri

a pelvic floor therapist and owner of Blair Mauri Pelvic Health

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Enter hypopressive breathing, a deep breathing exercise that involves emptying your lungs completely. It’s similar to the uddiyana bandha in yoga (or an “abdominal lock”).

“It involves breathing in a way that creates a vacuum-like effect in your thoracic, abdominal, and pelvic cavities by decreasing the pressure, causing a lift and toning of the pelvic floor,” says Anouska Shenn, a certified Pilates instructor and founder of The Office Yoga Company.

But before we get into how to do it, let us clear up one thing: Don’t try any breath-holding exercises during your practice, since Pilates focuses on breathing through movements.

That said, practicing hypopressive breathing before, after, or separate from your Pilates workouts can help support your practice in a number of ways.

What is hypopressive breathing?

Hypopressive breathing is a technique that involves completely emptying your lungs and holding that breath to create a vacuum. It serves as a core exercise that can benefit your pelvic floor health.

Think of it this way: Your abdomen is a closed pressure system. That means that when the pressure changes—like with a cough, deep breath, or force like a lift—your abdominal structures need to be able to manage that pressure properly. That’s where pelvic floor exercises, like hypopressive breathing, come in.

“When we’re not managing that pressure properly, gravity takes it and sends it down into the pelvic floor,” says Blair Mauri, MS, OTR/L, a pelvic floor therapist and owner of Blair Mauri Pelvic Health. “Repeated downward pressure not only weakens the pelvic floor, but can also cause it to become extremely tense.”

That tension may lead to symptoms such as incontinence, pelvic organ prolapse, painful sex, low back pain, or chronic constipation. “Hypopressive breathing is an excellent way to optimize pelvic floor function, as it provides a natural lift to these tissues without increasing the tension,” says Mauri.

Improving your pelvic floor function can relieve pelvic pain or low back pain, improve your oxygen and energy levels, promote digestion, and support your movement throughout your Pilates practice.

In fact, an eight-week program of hypopressive exercises improved pelvic floor muscle strength and urinary incontinence symptoms in women ages 18 to 60 with pelvic floor dysfunction and urinary incontinence symptoms, per a 2022 study1 in Neurourology and Urodynamics.

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Plus, hypopressive breathing can work your lungs in a way that benefits your Pilates practice. “Optimizing your rib mobility is also important for diaphragm function and getting the most out of your breaths,” adds Mauri.

How do you do it?

First, take a few deep breaths and see where you notice that pressure (in this case, your breath):

  • Is it focused in your chest or belly?
  • Are your ribs moving apart as you breathe in?

You should feel some mobility in all of these areas, not just one. “Rib mobility is especially important for proper hypopressive technique, so you may need to start here,” says Mauri. “Take some time to retrain your breathing so that everything expands on the inhale and comes back together on the exhale.”

Once you’ve honed in on that, you can move on to your hypopressive breathing exercises, following Mauri’s instructions:

  1. 1.
    Gently exhale as if you are fogging a window. Don’t send any pressure or force down into your lower belly or pelvic floor.
  2. 2.
    After you exhale, hold your nose and close your mouth and “pretend” to inhale without actually taking in any air. Think about widening those ribs, which will make your stomach begin to look concave.
  3. 3.
    Hold this for 3-5 seconds and then inhale.

How does it benefit your Pilates practice?

This breathing technique shines as an add-on to your Pilates practice. You don’t want to hold your breath during Pilates moves (after all, Pilates is all about coordinating movement with breath), but hypopressive breathing exercises can serve as bumpers for an effective workout.

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“Hypopressive breathing is designed to stand alone, but you can use it as part of your warm-up or to close your Pilates practice,” Shenn says.

Pelvic floor strengthening is already often a key element of Pilates. In fact, a 12-week Pilates program focused on pelvic floor strengthening significantly improved stress urinary incontinence symptoms in women ages 45 to 70, with the results lasting even six months after the program, per a small 2020 study2 in the Journal of Alternative and Complementary Medicine.

“Hypopressive breathing complements a Pilates routine, as it also retrains and strengthens the deep core along with your pelvic floor,” says Mauri.

A strong and coordinated deep core and pelvic floor gives you more stability as you move your body throughout your Pilates practice—and throughout the rest of your day.

“Our pelvic floor muscles work together with our deep core muscles to stabilize the spine—supporting our posture and providing a solid foundation for all of our movements,” says Shenn.

Tips to get started

As you integrate hypopressive breathing into your Pilates routine, Shenn recommends keeping these tips in mind:

  • Start with 1-3 sets of 3 repetitions, resting between sets.
  • If you’re a beginner, practice your breathing lying down or seated, before progressing to more challenging positions like side-lying or quadruped (a four-point kneeling position).
  • Do your hypopressive breathwork on an empty stomach (it’s recommended to not eat at least two hours beforehand, since this type of breathing involves suctioning the abdomen inward and upward).
  • Avoid wearing clothes that are too tight—including collars, waistbands, and belts—as they can impede your breath.

Very little research has been done on the effect of breathwork on babies in the womb, so avoid hypopressive breathing if you’re pregnant.

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One more thing to note: Certain preexisting health conditions like high blood pressure can also be contraindications for breathwork, so always check with your doctor first and consider working with a trained provider to make sure your form is correct.

  1. Molina-Torres G, Moreno-Muñoz M, Rebullido TR, Castellote-Caballero Y, Bergamin M, Gobbo S, Hita-Contreras F, Cruz-Diaz D. The effects of an 8-week hypopressive exercise training program on urinary incontinence and pelvic floor muscle activation: A randomized controlled trial. Neurourol Urodyn. 2023 Feb;42(2):500-509. doi: 10.1002/nau.25110. Epub 2022 Dec 8. PMID: 36482844; PMCID: PMC10107869.

    ↩︎

  2. Hein JT, Rieck TM, Dunfee HA, Johnson DP, Ferguson JA, Rhodes DJ. Effect of a 12-Week Pilates Pelvic Floor-Strengthening Program on Short-Term Measures of Stress Urinary Incontinence in Women: A Pilot Study. J Altern Complement Med. 2020 Feb;26(2):158-161. doi: 10.1089/acm.2019.0330. Epub 2020 Jan 9. PMID: 31916840; PMCID: PMC7044776.

    ↩︎

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