Joan Henning, a 43-year-old childcare professional from Austin, Texas, credits indoor cycling for shedding 59 kg and gaining strength she says she never had before. She describes the transformation as one of the most empowering experiences of her adult life.
Henning’s health history includes gallbladder removal in 2013, thyroid cancer, and a total thyroidectomy. She later received diagnoses of Hashimoto’s disease, pre-diabetes, and high blood pressure, while coping with the loss of a brother and several close friends. These challenges created a complex medical picture that motivated her to seek a sustainable lifestyle change.
In 2019 she joined CycleBar, an indoor cycling studio, and began a nine-month ketogenic diet. She aimed to improve mental stability, curb weight gain, and avoid diabetes. The combination of low-carb eating and high-intensity riding formed the core of her early plan.
She now rides four to five times each week, sometimes staying for double sessions. When the studio hosts themed rides or community events, she participates and often supports other members’ milestones. Her presence at these gatherings reinforces the sense of belonging she feels in the cycling community.
After the keto phase, Henning reduced sugar and beef, added more fruit and vegetables, and made water-based salads her staple. She also increased daily water intake, noting that staying hydrated helped her maintain energy throughout long workouts.
By June 2020 she was free of diabetic and blood-pressure medication and reported a total loss of 130 pounds, equivalent to 59 kg.
She continues the same cycling schedule, noting that the routine helped her manage grief and depression after family losses, and that it has strengthened her mental resilience. She attributes her improved mood to the regular physical activity and the encouragement she receives from fellow riders.
Her first habit is consistency. She stresses never skipping a class, even on low-motivation days, and credits regular attendance for progressing from a beginner to leading front-row choreography. Planning her week in advance helps her keep this habit intact.
The second habit is hydration. Instructors repeatedly remind riders to drink water, and Henning adds electrolyte tablets to her bottle to avoid dehydration during intense sessions. She tracks her fluid consumption to ensure she meets her daily goals.
Third, she sets and writes down clear goals. Documenting targets helped her reach a milestone of her 1,000th ride, a figure she says would have been unlikely without written objectives. Each recorded goal serves as a tangible reminder of progress.