In the hustle of daily life, it’s easy to think of fitness only in terms of physical results — chasing muscle tone, weight loss, or personal records. But for Peloton instructor Kirsten Ferguson, working out is just as much about mental strength as it is about physical gains. I had a conversation with Kirsten to talk about how movement, even in its simplest form, can be a lifeline for emotional well-being.
Through her Peloton classes, Kirsten encourages people to carve out time just for themselves, something she practices daily. In our conversation, she opened up about why she dedicates one hour every day to herself, how to reframe exercise as self-care, and how parents can work through the guilt of taking that time. Whether it’s a full workout or just a few mindful moments of movement, showing up for yourself can have a profound impact on your mental health.
Interview with Kirsten Ferguson
The Manual: You’re known for your incredible energy and vulnerability on the Tread. Can you share a bit about your personal mental health journey and how movement has helped you along the way?
Ferguson: Fitness saved me in a way, from a really dark time. When I was walking through my fertility journey, I found and fell in love with fitness, and it became an escape from my everyday world. It was my ability to do something that I could control, and it was a way for me to release everything that I was going through. And so that has really been my “why” with
I learned early on that, for me, and in order for me to truly feel like I am still a human inside, not just a mom, I knew I had to take at least an hour every day for Kirsten. A lot of the time, it’s movement; sometimes it’s just meditation, and sometimes it’s just finding a quiet moment in the day, but I knew that it was crucial for my mental health and well-being, in addition to speaking weekly with a life coach. So that’s really been my mental health journey, especially over the last few years. Coming into this career and stepping into a role that was really unexpected, I knew that I wanted to stay grounded in who I was, and make sure that I tapped into that at all points.
The Manual: Your Intention Setting Walks are beloved for a reason (I’m a big fan myself). What inspired you to start integrating affirmations and mindfulness into your classes?
Ferguson: When I started at Peloton, the platform didn’t have a lot of longer walking content and so this was a space that I could really own. I was asked to teach 45 to 60-minute walking classes, and my response was, “What am I going to talk about for that long in a power walk?” And so I wanted to create something that had some stickiness and realness to it, where I was able to be real and share my journey, knowing that I had a long runway to do that. I played with it a little bit and created structure, but manifestation and affirmations have been a big part of my life.
You may not know this, but prior to coming to Peloton, I had a big affirmation wall and I wrote on a post-it note that I wanted to be a Peloton Instructor in June of 2019, and I still have that post-it note. I believe in speaking your dreams out loud, and when I created this class, I wanted to give people the tools to use as we travel along this journey called life, that some days can feel great and others could feel really hard. And I really wanted to create time for that, and I thought Sunday mornings were a great reset for your week, and it was just a chance for people to come as a community and move together and challenge ourselves physically, but also mentally.
The Manual: How do you personally use fitness as a tool for managing stress, anxiety, or emotional lows? Are there specific workouts or routines that help shift your mindset?
Ferguson: I am always very intentional about making sure I take one hour a day to focus on myself and what I need for the day. It depends on what I have going on and the mood that I’m in dictates the workout — sometimes I give myself grace and I do a nice, easy walk outdoors. Walking outside can be so healing and comes with so many benefits physically, but also mentally and emotionally to take in some fresh air. And then there are cases like when I was training for the New York City Marathon, every week I would do longer runs. Depending on how many miles you have and how fast you are, it could take an hour, or it could take three hours.
Something that I really capitalized on during my training was to remind myself that “you are not needed anywhere else.” I wasn’t needed by my kids, I wasn’t needed by my work – it was just me with myself and my head, and I used that as an opportunity to ask myself the big questions like: “How are you feeling? What is that you want? What do you want to manifest for yourself?” And before I knew it, the run was done. I really took this time for me and my mental health, and to clear my mind and have conversations with myself. It’s important to take that time for you.
The Manual: Some people feel intimidated by the idea of starting a fitness journey when they’re in a tough mental space. What would you say to someone who feels stuck in that cycle?
Ferguson: I would say, find something that brings you joy. If running stresses you out, let’s not start there — let’s start with a walk or by finding something or someone that you can do it with. There’s some beauty in finding someone who keeps you accountable. There’s also no shame in saying that you’re in a really tough space and asking someone to go on a walk with you. I think leaning on someone and asking for help while you’re navigating a difficult time mentally is beautiful.
The Manual: Do your daughters ever join you in your workouts or mindfulness routines? What kind of example do you hope to set for them around mental health and self-care?
Ferguson: My kids like to be a part of my workouts, so if I’m doing a 30-minute interval run, I put on a Disney yoga flow and they’re behind me, having the best time with Chelsea Jackson Roberts while I’m getting my run in and we’re all moving together. Or they’ll do Jess Sims’ fit family while I’m getting my workout on. We have so many beautiful things that can make it a family affair.
I also started teaching post-meal walks, which is beautiful for after dinner to go out for a walk with your kids. What I do on the Tread, I also live in real life. For example, before drop-off in the mornings with my girls, I ask them what their affirmation of the day is. Sometimes, it’s really thought-provoking, and other times it’s as simple as, “My name is Emery, and it means brave, so today I’m going to be brave.” And I believe that they hold onto this throughout the day.
The Manual: Your classes are full of powerful affirmations. Is there one mantra or phrase that’s been especially grounding for you lately?
Ferguson: “I am surrendering to what I cannot control and am open to all that is to come.” Sometimes when I want something so bad and I’m faced with resistance, it drives me nuts and frustrates me. And I find that the more that I release the things that I can’t control, all of a sudden, exactly what was meant to happen, or doors that I wasn’t expecting to open, all start to come into flow. So I’m really trying to work on surrendering what I can’t control – in all things, whether it’s work, relationships, or anything that I feel resistance to, I just kind of let it go. And it all ends up working out, maybe a lot differently than what you had thought, but it works out. So I’m trusting the process.
The Manual: May was Mental Health Awareness month. It’s important to have deeper conversations around mental health. What message do you hope people walk away with — especially parents or anyone feeling overwhelmed?
Ferguson: It’s about understanding that life comes in seasons and sometimes you’re in a season of high highs, and sometimes there are seasons of low lows, and you need to have the tools in place to have those conversations.
I love that we have a month focused on having these important conversations, but my hope is that eventually we don’t need a month for mental health because we’re all in this work together and it’s so widely accepted — especially in our male communities. Growing up, there was such a stigma surrounding mental health that made you weak. Now, I find out a man is doing the work or has a life coach, and I’m more attracted to that person. You got a therapist? Yes, check, green flags all around!
You can find Kirsten Ferguson’s Intention Setting walks on the Peloton Tread/+ or the Peloton App. If you’re not already a Peloton Member, you can sign up for a free trial on the app. Additionally, you can find Kirsten on Instagram, TikTok, and Facebook at @iamkirstenferguson.
