The Peloton star also reveals his top tips for finding motivation when life—or aches—start to derail your routine.
Fitness instructor Cody Rigsby has made a career pushing his body, starting as a professional dancer auditioning in New York City to coaching one of Peloton’s most sought-after, outrageous cycling classes. People come back again and again to his sessions featuring upbeat pop playlists and even more playful (sometimes saucy) banter—but he tells The Healthy that a huge part of sticking with a fitness routine is balancing fun, challenging workouts with appropriate rest and cooldown routines.
While he looks like a Greek god born on the seat of an exercise bike, he didn’t get serious about fitness until early adulthood when he discovered ballet. He soon developed a strong sense of discipline training for dance. The long hours paid off and Rigsby danced professionally both at local nightlife venues and as a backup dancer for a bevy of pop icons, including Katy Perry, Pitbull, and Nicki Minaj.
That’s when he heard about a new opportunity to lead classes with a company called Peloton—now known around the world for its at-home indoor cycling classes with a devoted following. Rigsby had never taught a cycling class before, but he was supplementing his dance training with cycling. With his natural charisma and ability to hype the crowd, he was offered a job and has hosted popular classes ever since.
While his “body starts to crave working out” if he takes too long of a break, as Rigsby told GQ, he understands that rest and recuperation are just as important as addictive workout classes to achieve long-term fitness goals. “Taking breaks is good. It allows you to appreciate coming back to it,” adds Rigsby.
That’s why he’s recently teamed up with Tylenol to share strategies on bouncing back when life or muscle aches get in the way of health habits. Below, Rigsby reveals why perfection is not his goal when working out, how he centers himself after a long day, and what he recommends when someone’s feeling “stuck” in an old routine.
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The Healthy: We’re at the time of year where people may still be settling into a new workout habit—or look forward to returning outdoors for physical activity. As a fitness instructor yourself, what do you recommend for people who getting into a new active groove?
Cody Rigsby: My biggest piece of advice is to be kind to yourself and find something that actually brings you joy and you find fun, especially when starting out. Make your goal small and attainable and as you start to achieve them, work your way up to bigger goals.
But let’s be honest: If there’s one thing I really understand, it’s how tough it is to stay consistent with a workout routine. It’s not always simple! It means showing up for yourself on those early mornings and finding your spark on the days your motivation decides to sleep in. I see people struggle with this all the time. That’s why having a post-workout routine is so important—it keeps you feeling ready to keep pushing. Don’t just hop off the bike and straight into your day. Your body needs a little attention so you can come back stronger. And, if you wake up with mild soreness from yesterday’s workout, don’t let that derail your momentum. That’s when I reach for the new Tylenol Extra Strength Liquid Gels. They give me fast, reliable relief so those minor aches don’t get in the way of my goals.
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The Healthy: Sometimes it’s easy to feel stuck in a certain approach to fitness or wellness. What would you say to someone who is struggling to feel inspired or motivated?
Cody Rigsby: Feeling uninspired is totally normal. Some days you’re a superstar, and other days you don’t feel that way. When motivation is low, I always say to reconnect with your “why.” Do a workout that you find naturally fun and exciting—a class with your favorite music or even a long walk in nice weather—to keep your body moving. I also believe sometimes when you’re not feeling it, you’re just not feeling it and it’s OK to take a rest day. But then, make sure you get up and get back at it the next day so you don’t let that lack of motivation continue for too long.
The Healthy: You’re a fan favorite among Peloton enthusiasts. What is it about your approach to exercise and the group experience that you think connects so well with others?
Cody Rigsby: I think we connect because none of us are pretending to be perfect. Life is messy, and we’re all just trying to have a good time while sweating it out. I’m here to be your friend on the bike who makes you laugh, reminds you that you’re a star, and distracts you from the burn. It’s a community where we can all be our authentic selves, and that energy is everything.
The Healthy: Given that fitness is an integral part of your life, how do you approach nutrition?
Cody Rigsby: My philosophy is balance. I’m all about fueling my body for performance, but I also love a good snack. Life is too short to not enjoy a craving or two. It’s about making choices that make you feel good and energized, not depriving yourself.
The Healthy: What’s a part of your nighttime routine that always helps you wind down after a long day, and how does that recharge your body after a tough workout?
Cody Rigsby: After a high energy day, recharging is non-negotiable. And a huge part of that is a solid post-workout routine. Thorough post-workout stretching, the occasional sauna and cold plunges, and planned rest days are a vital part of my regimen to help my body recover. But even with all that, sometimes you may wake up with minor aches and pains and you need fast pain relief you can trust. When that soreness is really kicking in, I rely on the new TYLENOL Extra Strength Liquid Gels. It’s my secret weapon for any soreness that comes after a tough workout, or even for those minor aches and pains that come from the joy of everyday life as an elder millennial. It helps me bounce back so I’m ready for whatever comes next.
The Healthy: More and more, mental health has been a topic getting just as much focus as physical health. How have you cared for yourself in that area—or what’s something you’ve learned recently that’s made a difference?
Cody Rigsby: To me, mental health is wealth [and] is just as important as your physical health. And to be honest, a lot of times the physical can help with the mental for me. I also focus on knowing when to log off and give my brain a break. Taking care of your mind is what gives you the strength to take care of your body, and the two are completely connected.
The Healthy: What’s one self-care habit you never skip, no matter how busy you are?
Cody Rigsby: No matter how busy I am, I always make time for meditation. It’s non-negotiable for me. Even if it’s just for five minutes, taking that time to be quiet, to breathe, and to check in with myself makes a huge difference in my day. It’s my little secret to staying grounded in this crazy world.
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