Kelly Rowland, once a teenage superstar in the girl group Destiny’s Child, is now a mother, wife and renaissance woman in today’s entertainment world. While on a press tour promoting wellness and health with Claritin, Rowland sat with New York Magazine to talk about her daily routine and her frequency getting checkups.

How I start my day: My mornings vary. On a busy day like today, it would start at 4:45 or 5 a.m. When I’m just with my son, it starts somewhere in between 7:30 and 8:30 a.m. We wake up and hang out and have out breakfast and then brush our teeth together. We get dressed and then I work out. For breakfast I stick to egg whites, spinach, sometimes a salad on the side — I like to start out my day with greens.

How I like to sweat: I work out with my trainer Jeanette Jenkins — she is absolutely a star. She changes everything up for me on a day-to-day basis. One day we’ll wake up and do a cardio-blast series. Sometimes we jog, box — the sky is the limit with her. She thinks of these really fun workouts and we have a great time together. I do spin with Jeanette as well. I am obsessed with SoulCycle!

What wellness means to me: For me, it means making healthy choices and living healthy. I remember having a conversation with my mother a while back, and she was telling me some of the things she was eating, and we talked about a better way for her to eat and make healthier choices. I just wanted to change the way I approach my living and my wellness to make the next generation better than the last. Wellness for me really is a better way of living. I had this conversation with her right before I turned 30. At 29, I was thinking about this!

My biggest wellness challenge: The hardest thing is taking care of myself. It’s a part of giving back to yourself, like meditating. For me that’s prayer — having some quiet time during my day. I feel like we don’t do enough of that as people. We’re so busy giving of ourselves, whether you’re a woman and you are married and you have a child, whatever, you’re constantly giving to your job or to friends or to family. You have to put something back into yourself so you have something else to give. I’ve been meditating for a year. When I had my son I realized how important it was [laughs]. I do it whenever I get a second.

My wellness shortcut is: I don’t think there’s any shortcut. You just have to be conscious of your body and how you feel, mentally, physically, spiritually.

What I eat when I’m alone: Cheese. It’s not something I should have or a part of my nutritional plan. I just did some blood work and they were just telling me how dairy is not my friend. But whenever I have a second and it’s just me and some crackers and Gouda cheese? Oooooh. I’m so happy.

My wellness advice is: Stay in tune with your body. Know what’s going on with your body from head to toe. I remember that once I started making money I went to an eye doctor, the dentist, and every doctor I could think of because I just wanted to know what was going on in my body. The more we are in tune with our body, the better we can take care of it.