Nichelle Hines is a certified badass. Not only is she Cycle House’s Chief Ride Officer, but she’s a performer, a business woman, and an amazing motivator. On top of all that, she’s the woman responsible for kicking Jessica’s post-baby bootie into shape for her recent InStyle cover shoot. Nichelle knows what she’s talking about when it comes to a workout plan, and she’s experienced what it takes to see results — she lost over 60 pounds after finding a passion for spin. We talked to her about the 10 things new mamas (or anyone who’s super busy) can do when they’re trying to achieve fitness goals. P.S we tried her 20-minute workout and it WORKS.

1. Have a 20-Minute Workout Plan Ready

When I don’t have a lot of time or equipment, I love hitting large muscle groups, while keeping the heart rate high. Make sure you’re doing as many reps as you can in that minute with excellent form. (Check out Nichelle’s 20-minute workout below)

2. Be Kind to Yourself

Work on patience and consistency…it took you nine months to bake your beautiful baby, afford yourself the same passion and kindness as you do your newborn. You’re entering a new normal, too. So, take it one day at a time, strive for consistency and know that as long you stay the course you’ll get there. Don’t rush.

3. Identify Your #Goals

It’s important to identify what you want from a workout. Burning calories? Building muscle? A combination? It’s important to know this so that you tailor your workout to what you want.

4. Find a Workout You Actually Enjoy

Know what you like. And, if you don’t, explore until you find a fit. Once you find something that you truly enjoy, usually it’s not too hard to stick to it.

5. Timing is Everything

Try to work out around the same time if you can, this creates habit. For example: if you tend to work out in the morning, try to stick to that. Your body will begin to crave the workout at that time, which will build consistency.

6. Strategize Your Meals

I don’t like to eat a lot right before I work out. I’m a huge fan of mini meals. It’s important to get a healthy mix of complex carbohydrates, protein and fat. For example: prior to a workout, I like to make a shake. Try this recipe:

1 cup of kale

3/4 cup of frozen mixed berries

1 scoop of protein powder

1 tablespoon of almond butter

1 cup of coconut water

7. Protein is Key (and Greens, Obviously)

Post workout, I love protein and unlimited veggies. Right now, I’m really into grilled salmon and a giant salad with cucumbers, tomatoes and your favorite leafy green (mine is kale or arugula), tossed with pink Himalayan salt, fresh ground pepper, lemon juice, a little olive oil and feta crumbles.

8. It’s Not Just about Your Body

I’m a whole hearted believer in meditation….if your mind is right, everything else tends to follow. I’m not the greatest meditator, but I try. I set a timer for 20 minutes (I don’t always make it) of just breathing in and out to the word soham (pronounced like: so-hum). “SO” on the inhale “HUM” on the exhale. It loosely translates from Sanskrit to “I am” or “breathe”.  It helps clear the mind.

Also…sleep. It is super important to let the body rest. I know it’s hard for you new mamas to find the time, but sleep when the baby sleeps if you can.

9. Have a Great Playlist

I am a Hip Hop girl through and through, so right now I’m loving Childish Gambino, Drake, Nicki Minaj and of course Cardi B. My theme song at the moment is “I Do” by Cardi B feat. SZA. It’s all about women being empowered and doing whatever they want.

10. Remember: You’re Amazing

You just created a life, you are extraordinary, strong, talented, and loving. Maintain an attitude of gratitude and know that you are capable of anything as long as you put your mind to it. I believe in you….you got this!