Melissa Rycroft in Workout Gear Says "Love You Always!"

Melissa Rycroft is showing off her new ‘do in her workout clothes. In a new social media post The Bachelor star stuns with her fresh-from-the-salon hair. “Fresh new cute for the summa,” she captioned the Instagram snap. How does she approach health and wellness? Here is everything you need to know about her lifestyle habits.

1. Spin Class

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Melissa loves cycling. “I am obsessed with Zyn22 in the Dallas/Ft. Worth area! It’s a combination of a cycle and dance class,” she told New Beauty. “ I need my workouts to be fun, energizing and upbeat!” The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

2. Nutrition

Melissa, a former Dallas Cowboys Cheerleader, maintains that diet is so important. “Back when I was a DCC, I learned the importance of nutrition, especially when it comes to maintaining a figure. I really thought if I worked out and did a lot of cardio, that I would naturally be in good shape. And what I learned, was that it has more to do with what I put into my body, and how well I eat. That’s when I first really started to care about nutrition,” she told New Beauty.

3. Me Time

As a busy mom on the go, how does Melissa relax? “These days, a shower is relaxation! To be honest, I don’t have much me-time right now. My daughter Ava and I try to sneak to the salon for mommy-daughter mani/pedis every other week. So that’s a time to relax and to have some special time with my daughter,” she told New Beauty.

4. Exercise Allows Her to Eat

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Melissa's outlook on diet vs. exercise? "I would rather eat what I want and work it off rather than not work out and diet because that just makes me crazy. I don't have time to go to the gym and, to be honest, the gym intimidates me a little bit," she told Us.

5. Running

Melissa incorporates her kids into her workouts – even when they were babies. "I take Ava, the dog, and the stroller and we go run around the block. I'll even hold her and go walk around the block because it's like holding a 25-pound weight — a squirmy Shakeweight!" she told Us. According to the Mayo Clinic, running is great for cardiovascular health, muscle building, and weight loss. “For every mile run, the average person will burn approximately 100 calories,” they say.

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1. She Lost 40 Pounds for Her Family

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In 2014, Melissa lost 40 pounds. “Being able to take off layers or put on a jean that’s a size smaller is so refreshing and it just makes it easier just to move through life,” she said in a video for E! “Especially when chasing children. It just makes it easier for me to play with them and run after them and have the energy.” She added: “Staying in shape and staying fit is so important in my life just because of all the things I want to do.” Some more weight loss benefits? “It just made me happier. It made me feel physically and emotionally lighter to be able to do the things I wanna do, to be able to wear the clothes I wanna wear, to be able to feel sexy around my husband again,” she said. “I’m very proud of myself.”

2. Her Husband Is Her Trainer

Melissa’s husband is her personal trainer. “Since he’s such an avid workout guy, I wanted to have him train me to see how my body could shift and change,” she told People. They work out for one hour, three times a week, mostly focusing on weight training.

3. She Does Cardio Twice a Week

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Melissa also does cardio classes, like spinning, two other days a week. The Cleveland Clinic explains that biking, a low-impact aerobic exercise, is great for building muscle, improving strength and flexibility, and improving balance. It can also boost mental health and help other health conditions, including arthritis.

4. She Drinks Shakes

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Melissa also likes to keep Slim Fast shakes on hand. “If my kids are eating something I don’t want, like pizza or burgers, I can have a shake, and it’s satisfying,” Melissa told Us. “It gets me through the night without any cravings, and I feel so much better the next day.”

5. She Doesn’t Deprive Herself

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Melissa allows herself to indulge on occasion. "One of my slimming secrets is to treat yourself. It can't be about deprivation. If I want to have a piece of cake or a slice of pizza, I do. And then I get back on track the next day," she told Us.