Why Cycling Is Great Cross Training for Runners...

Often Runners need a break from the high impact training on their joints. Myself being a runner as well, Ive been told to keep cross training into my regimen to prevent injury. Spinning is one of the best exercises you should incorporate into your cross training. Since it is a low impact workout, it also builds strength in the muscles that aren't used in running. Did you know that Spinning can also help build endurance? Improving your stamina and building complementary muscles, this cross training can improve your finish time. Check out below how Prime Cycle prepared one of our clients, Kathy, for The More Women's Half Marathon in Central Park...

FullSizeRender_copy28-How did Prime cycle help prepare you for the races you have done in the past couple of months? Did it help improve your time at all?
I have been spinning at Prime Cycle 2-3 times per week for 26 months after my neighbor, good friend and Prime Cycle co-owner, convinced me to give it a try. It was wintertime and I couldn't get out on the roads to run every day.

Spinning did three things to improve my running dramatically: of course, it helped with endurance (cardio), but it also made my knees like steel and gave me core strength I never had. Last April (2016) I decided to increase my distance from a 4-mile run to or 6 or 7-mile run and immediately noticed that my legs were incredibly strong. I held myself much more erectly which helped both with breathing and with speed. My knees also stopped bothering me after doing long distances. I started running 8, 10 and even 15 miles on a regular basis. I used to joke with the staff at Prime cycle that I felt so good running, that I was convinced my feet were sometimes not touching the ground as I cruised down River Road at 5:15 in the morning. For 30 years I had been a 9-minute/mile runner. Last summer I dropped by pace to 8:30/mile on long runs and sometimes below 8 minutes per mile on shorter runs (6 or 7 miles) without much effort.

 -How often did you run & take class at the studio?
I have been spinning 2, sometimes 3, times a week and running 3 times a week for well over a year. This spring I was training for the Central Park All Women's Half Marathon (April 30th) and spun 2x's per week and did various running workouts 4x's per week. I alternated between spinning days and running days. I found that spinning the day after a long run is vital, it opens up the hips and flushes out the muscles. I have a good friend who is a professional triathlete and performance trainer. He would give me weekly workout plans that always includes two spinning days.

 -How did you do in the women's half marathon?
Last December, I competed in the Central Park Ted Corbitt 15k and ran at an 8:24 pace on a very cold day. It was my first Central Park race in 26 years. I decided I'd train through the winter for the April 30th half marathon in the park. My goal was a 1:44:00 half and I ran a 1:50:00 race, about a 8:23 pace. I felt very ready for the race, had no problems with the back hills of the back on both loops, finished strong and really enjoyed it. I can't wait to do another and spinning at Prime Cycle will be part of the prep. My stretch goal for 2017s to run a sub-8-minute half marathon.

                                                                     Great Job Kathy!! Keep up the great work!!

Two Goods To Be True... Ashley got MARRIED!!

Just a little over a month ago one of our instructors, Ashley, got married to the man of her dreams!! Between working as a dedicated RN and planning her wedding, this girl also went through our training program to become an instructor here at Prime Cycle! Check out below how her special day went in Hoboken and why she chose Prime Cycle to be an instructor.

image6-Why did you choose to get married in Hoboken?
My husband and I grew up on Long Island for most of our lives, so we knew we wanted something different than what we were familiar with. We also did not want to travel back and forth between Hoboken and LI to coordinate the many aspects of our wedding. We are also obsessed with everything about Hoboken, which we wanted to show off to our guests who may have never been here before!

 -You started working here while planning your wedding. Was it stressful at all or did it help de-stress you?
I started training at Prime Cycle back in November 2016. I was 6 months out from my wedding and knew that it was the perfect time to crack down and get in the best shape I could be in! I would use my workouts at Prime Cycle as a way to take a de-stress and refocus on myself – it really is a great way to blur out the BS for 45 minutes! The most stress that I experienced was making my nursing schedule at the hospital around the days I wanted to take classes/teach at Prime.

-Where did you two first meet?
Jon and I first met back in 2007 when I was home from college for Thanksgiving break. I was working at a tanning salon on Long Island when he came in and started making small talk. I never actually gave him my number, so  the next day I woke up to a Facebook message asking to hang out before I went back to school (talk about a DM! lol). I took him up on the offer and quickly converted him into a Florida State fan as we watched the FSU/UF rivalry game that Saturday… we hit it off and the rest is history!

-Tell us about your proposal!
In August 2015 we went to Martha’s Vineyard for a vacation with his family. The second morning we were there, we all went for a mile walk to the East Chop Lighthouse. As we entered the gate to the lighthouse to take pictures, I realized that no one else was behind me - I turned around and Jon was down on one knee and his entire family had their phones out recording the proposal (I thank them for this paparazzi moment every day). I literally lost it!

- How did you prepare for your wedding?
Oh man, there really are a million things that you think about while preparing for a wedding, it literally becomes a full-time job so thank goodness we had a little over a year and a half to plan. As we prepped for the wedding, I tried to be as flexible as possible and keep an open mind, while staying within budget as I religiously made purchases on Etsy. It’s easy to get consumed in every little detail of your own wedding, so I made sure that I always made time for me and used spin and yoga to keep myself grounded. Check yourself before you wreck yourself, especially during wedding planning!
image1 (1)_copy
-Where was your reception?
Our reception was at Maritime Parc in Liberty State Park in Jersey City. Great food and amazing views of NYC! It was perfect! 

-What was your first dance song together?
Ed Sheeran – Perfect. How can you not love Ed Sheeran!?

 -How was the wedding & did everything go smoothly?
April 8th was our wedding and it was the best day ever! I stalked the weather for a good 2 weeks before – but our day turned out to be 60 degrees and sunny, which was everything we hoped for. Our entire day went so smoothly, and honestly if something did happen to be off, we didn’t even notice.

-Where was your honeymoon?
We spent 12 days in Hawaii in both Maui and on the Big Island. It was so nice to just wake up and know that we were not on anyone else’s schedule but our own! It was such a fabulous vacation and packed with helicopter rides, volcano tours, and plenty of Mai Tais! And I did NOT workout while we were there – Sorry, not sorry!!image4 (1)

 -You subbed all over the schedule before your wedding. Was that stressful for you at all? Did it help relax you on our honeymoon?
OMG, I was a fiend for subbing classes the month leading up to the wedding. It was actually a way to de-stress and to get wedding planning off of my mind for at least 45 minutes! It also made me remain dedicated to my workout so I wouldn’t bail out on myself. I knew that if I scheduled myself for a class, then I would HAVE to saddle up and ride it out that day. I was working right there alongside you all to reach my goals, too!

 -Last important question, why did you choose Prime cycle to teach at?
When I first moved to Hoboken from Long Island, I left my best friend and gym partner behind, forcing me to find a gym where I could fit in and be myself without judgment. I started taking classes at Prime Cycle and fell in love with the different instructions and style of spin, as it was unique and different than what I was used to. I wanted to take my playlists and put them to good use so my friend motivated me to audition at Prime Cycle and here I am!


Training for Cape Epic with Prime Cycle...

One of our riders, Phil, did a mountain bike race in South Africa! Check out below how Prime Cycle helped him get ready for the big race...

image3_copy1Mountain biking is all about high intensity power and core / upper body strength. And we all know how business travel can mess up training plans especially for a big event like Cape Epic - the worlds toughest mountain bike stage race in South Africa. It is held over 8 days and covers some 500 miles and 50,000 ft of climbing. 

My business weeks in Hoboken were planned around high intensity periods
and we used spinning at Prime Cycles as the base of those weeks. image1_copy5
Early sessions were followed by another hour of intervals or weights sessions. 

My thanks to Julie and the team for such great spin classes which are the perfect combination of leg, core and upper body work outs.

Great Job Phil!!

Rise & Ride! 10 Reasons Why You Should Book Your Bike For The AM Class...

With life getting in the way it can be challenging to make time to exercise. Did you know that exercising in the morning is a wonderful way to create a positive routine and provides many added benefits beyond just keeping you fit? Check out below why you should book your bike for those early morning classes. Rise & Ride riders!

1. It will put you in an
Morning workouts will boost your endorphins and will leave you smiling for the rest of the day.

2. You will feel accomplished. Knowing that you're working out while everyone is sleeping is an accomplishment itself!

3. You will want to eat healthy for the rest of the day. The Salad bar at lunch might look more appealing after killing a morning spin class. Also, you started on a good foot, might as well keep going!

4.Bragging rights! You can causally bring up at the office that you dominated the leader board in the 6AM class. No big deal...

5.You're less likely to skip a workout. Things come up unexpectedly throughout the day. So knowing that you already checked your workout off your list, you're less likely to skip it later on in the day.

6. Your metabolism will boost. Waking up an hour earlier for your workout will get your heart rates up and burn calories throughout the day.

7. You will perform better. Studies show that you can get way more out of a morning workout than an afternoon or evening one.

8.Improves your productivity. Working out in the AM can increase your mental clarity for 4-10 hours post workout. Giving you the ability to focus on getting your daily tasks completed.

9.You will be less stressed at work. Studies have shown that people who exercise regularly report feeling more empowered and all around better about their work-life balance.

10. You'll have breathtaking photos of the sunrise for you instagram. (both locations you'll be able to see the sunrise)FullSizeRender 2_copy2


-Lay out your workout clothes the night before.
-Have your meals ready in a lunchbox or bag in your refrigerator so its easy to grab before leaving.
-If you're going straight to work from the studio. Make sure you're bag is packed and ready to go!
-Need the Caffeine? Make your choice of beverage the night before and warm it up while getting ready.
-Here at Prime Cycle, we also validate for parking and Uber, if you're not feeling the walk over. 
Book your bike riders!

Unicorn Smoothie

Im sure you have all seen it riders, the magical brightly colored blended beverage that has been the rage on social media lately. One of our favorite coffee chains has even released a limited edition Unicorn Frappuccino, packing in more sugar than half a dozen glazed Krispy Kreme donuts. Blended with spirulina, fruit sources, syrup  and creme, this beverage can run from 300-500 calories. We found a delicious healthy smoothie that won't hurt your waistline and will be instagram worthy! Check it out below...

Screen Shot 2017-04-20 at 8.56.31 AM_copy
What you will need:
A blender
1 Cup of greek yogurt
1 cup of almond or coconut milk
1/2 cup of blueberries 
1/2 cup of raspberries and strawberries
banana slices & chopped fruit for decoration

Bottom Layer:
Blend in 1/2 cup of greek yogurt, 1/2 cup of almond milk & 1/2 cup of blueberries. Pour into glass and place into freezer while you prepare the top layer

Top Layer:
Blend in the remaining greek yogurt, almond milk, strawberries and raspberries. Pour onto the bottom layer. Add chopped fruit on top for decoration!
        Enjoy this magical drink!

The Positive Well Rounded Effects Of Prime Cycle...

"If you don't create change, change will create you." -Unknown.

Often we are resistant to change and we don't realize that change itself is constant. Often we avoid changes and prefer to stay in our comfort zones. Change can sometimes be fun, exciting, refreshing and scary. Even the simplest change can impact your life for the better. Read about the positive impact Prime Cycle has had on our #PrimeFitFam from new clients & OG's to a Prime instructor...

::Blossoms Story::
-How did you hear about Prime Cycle and what made you decide to try us out in the beginning?
My sister made me try, even though I was terrified!

-Has Prime Cycle Impacted your life in any way?
Prime has made Hoboken feel like a community and home. It has become my happy place where I don't only go to get a killer workout, but also to see close friends. I always leave feeling positive, stronger and revived

-Do you have a favorite instructor that motivates or inspires you the most?
They're all amazing!! But funny story, Julie is the reason why I became Prime obsessed. I ran into Julie at Shipyard cleaners and recognized her from barre classes. I started talking to her and she convinced me to try Prime again (this was a year after my initial class when prime first opened)... her Party on a Bike literally turned my life around!

-Do or did you have a goal when starting? Either short term or long term?
To make it through the first class!

-Do you have a favorite Prime moment?
                                                                       The 90 minute class!
-What do you love about Prime Cycle?
Literally everything! The people, the intense workout, the communal high, the party on a bike, etc....the community it has turned Hoboken into. I also love how much stronger I've become physically and mentally because of Prime.

::Jonathan's Story::

-How did you hear about Prime Cycle and what made you decide to try us out in the beginning?
I first tried Prime Cycle’s uptown location, but that was well over a year ago. I since moved to Jersey City and needed something a little more convenient. After seeing that a location was opening up near the PATH, I figured that would be a lot easier than trying to get uptown to spin.

-Has Prime Cycle impacted your life in any way?
Of course it has impacted me in a positive way. We have a gym in my apartment building, but some people need the drive of competition or instruction, and I’m definitely one of those people. There have been days when I’m exhausted and don’t think I have the energy to spin for an hour, but once you get going, the adrenaline and the music really do the work for you.

-Do you have a favorite instructor that motivates or inspires you the most?
So far I have taken 2 classes apiece from Caitlin and Alexa, and they each definitely have a way with their cadence that made things easy for me when I was getting back into spin, and also keeps the veterans motivated. (they could be DJ’s when they aren’t spin instructors the way they count down each of the exercises we’re doing) Telling the class what to do and keeping us mentally there must be difficult. There is nothing easy about their classes, but the workout high is very apparent afterward.

-Do or did you have a goal when starting? Either short term or long term?
My short term goal was to shed some pounds before a vacation that I have coming up. So short term I had set a goal of 10 pounds in 3 weeks, which is when we’re leaving. Long term, I’d like to keep it going until I’m down 20.

-Did you have to deal with any challenges within yourself when trying to reach your goals?
My biggest challenge personally has to do with the area, and my love for beer. Between Jersey City & Hoboken, the biggest social activities are predominantly drinking related. Plus I have three roommates, so whether we’re watching sports or playing video games, life is just better with a beer. So the additional challenge I’ve had to give myself is that the next beer I have will be on the plane for vacation.

-Do you have a favorite Prime moment?
That’s easy. This past class (on Taco Tuesday), I finished with 620 in energy in Caitlin’s class. We climbed a hill for what felt like the full 45 minutes. But that number shattered my personal best, so now I have something new to shoot for.

-What do you love about Prime Cycle?
Everyone is there for different reasons, but the end goal is the same. Nobody leaves a class at Prime and says to themselves “I wish I hadn’t done that.” It’s always the same feeling of accomplishment and newfound energy when you’re done. It’s easy to get off a treadmill when you’re tired, but you’re not going to be the one to get off your bike early in a room where everyone else is going through it with you. It pushes you farther than you were planning to go in that hour, but that’s how you get to whatever goals you have set for yourself the quickest.

::Ashley's Story::

-How did you hear about Prime Cycle and what made you decide to try us out in the beginning?
I'd been hearing about Prime Cycle for at least a year and have had friends rave about the studio and their experiences. The timing just wasn't right for me having just had my second baby and frankly not ready to make the commitment to myself. Then the downtown studio opened right when I began my search for a workout studio/type of workout I could love and get into a routine with. I tried a free class with Julie and the rest is history....addicted :)

-Has Prime Cycle Impacted your life in any way?
Prime has absolutely changed my life as an individual feeling like ME again and as a mother with more energy and even wife (what's that saying... happy wife happy life)! I'm allowing time for myself, getting in the best shape of my life and enjoying it all thoroughly while finding Prime to be like a second home for me.17426292_10100365970354592_1206874202224478145_n

-Do you have a favorite instructor that motivates or inspires you the most?
I take classes Monday Wednesday and Friday mornings with Caitlin and Julie. I couldn't imagine better motivators and support to push and encourage me to be my best. I get excited before each class and leave feeling on top of the world.

-Do or did you have a goal when starting? Either short term or long term?
My goals were about getting time for myself back again and becoming the best me for 2017. I've been amazed at how spiritually I've been impacted (yes from a spin class lol) and also watching my body change in just 2 short months losing inches and feeling strong. I'm so happy.

-Do you have a favorite Prime moment?
A favorite Prime moment was the first time I hit a number one spot. It made me realize how strong I can be and I continue to challenge myself each week!

-What do you love about Prime Cycle?
I love the way Prime has become a home for me and bringing my youngest child with me to mini Prime, it's part of our weekly routine. I love the family atmosphere and staff, and of course the class itself which is always challenging, fun and rewarding.

::Niki's Story::FullSizeRender-6
-How did you hear about Prime Cycle and what made you decide to try us out in the beginning?

I heard about Prime through Irina. She brought me to my first class, with Julie, and the rest is history! I was hooked!

-Has Prime Cycle Impacted your life in any way? It has! Irina and I became good friends, as we made plans to meet at Prime regularly. In addition, I finally found a form of cardio (other than swimming) that I LOVE! I look forward to classes. It has become a form of meditation for me, as I enter the room and I truly shut my brain off, and can enjoy the class, the music, the vibe. It's a healthy outlet for life's stresses.FullSizeRender-5_copy-Do you have a favorite instructor that motivates or inspires you the most? Julie had me hooked from the first class!
-Do or did you have a goal when starting? Either short term or long term?
I was hoping to get through a class, and see myself improve. I tried to come to 1-2 classes a week. Now I aim for 5-6 times a week and often see myself in the top 10 of class.

-Do you have a favorite Prime moment?
Ah, a few! The downtown opening with Naughty by Nature was so much fun and great energy!! Also accomplishing the 90 minute ride!
-What do you love about Prime Cycle? Such a great vibe, everyone is super friendly. It's like an extended family. :)

::Alexa D's Story::

-How did you hear about Prime Cycle and what made you decide to try us out in the beginning?
I started to hear about Prime Cycle when it was in the works, before we had a space, before we had a business plan, just when it was an idea. I never imaged this business venture would include me! I was a Health and Physical Education teacher outside of Hoboken who took a front desk job at Prime Cycle while I was on the search for the perfect school to work at more locally. During that first month of employment, I took classes, took part in instructor trainings and soon enough had 1 class on the schedule! From there my involvement, commitment and passion for Prime Cycle grew so large I stopped looking for teaching jobs and focused on a career change.

-Has Prime Cycle Impacted your life in any way?
For a past athlete, where working out was required and expected, it was difficult to figure out how to workout, when to workout and where to get the motivation to workout. I was diagnosed with Polycystic Ovary Syndrome at 17yrs old and the most important thing to stay in control of my body is physical fitness. College was impossible with a poor diet and lack of motivation to go to the gym. Since starting to take class and instruct at Prime, I have lost 10lbs the healthy way, decreased my medication and improved my symptoms tremendously. I feel more energized and strong day to day but also feel excited to workout and push the riders to get that "cycling high" with me every class!IMG_9329

-Do or did you have a goal when starting? Either short term or long term?
I did not have a goal when being introduced to the cycling world... but that's the best part! You never know where your path with lead, but when you follow a passion and enjoy what you do, everything falls into place without even realizing it! Professionally, physically and/or mentally.

-Do you have a favorite Prime moment?
The first time I ever had a waitlist for class! It was an 11am Sunday Funday ride! That time slot will always have my heart- those riders always killed it!

-What do you love about Prime Cycle?
That it's a family. Prime focuses on making each rider feel successful for every little stride. With the family run management, there is a large support team of staff that are alway there to help!

Instructor Spotlight: Meet Marissa!

"Never Settle. Want it more than you don't!" Coming all the way from West Milford NJ, Marissa, can easily turn a bad day into a good one in the studio. Don't let this kind hearted, funny and positive instructor fool you. She works hard putting together the perfect playlist and routine to give you a killer class. Learn a little more about Marissa below and check her out on the schedule!

Screen Shot 2017-04-09 at 10.07.32 AMWhy did you choose Prime Cycle to Instruct & have you always wanted to become an instructor?

It has been a dream of mine to instruct using the Madonna mic and the spot light. The first indoor cycling class I took that had those features blew my mind and inspired me to change my life; it was actually Dani's class over a year ago! After that I was determined to make this dream a reality and within that year and a half I lost 85lbs and became a certified instructor.

-What do you love most about Prime Cycle?

I love rhythm riding. Having been a music major in college, music effects me and pushes me during a workout. Being so in tune to the beat influences me to create challenging playlists and motivate riders to never lose the beat. 

-Who or what inspires you to be the best person you can be?

My family constantly inspires me. I have twin little sisters who are my favorite people on this planet and being a positive role model for them drives me to be better everyday.

-Have you always been into fitness?

I have been a tap dancer, believe it or not, since I was 2! And a basketball player since I was 4. So athletics have always played an important role in my life.

-Coming all the way from West Milford, how did you do covering for the 5:45am class & what time did you have to leave?

I had to leave at 4:37 that morning. But I didn't mind it in the slightest! The riders were amazing!!! There were women in that class that reached personal bests, another woman hit 700 power points, which was something she never thought was even possible! Being there for those moments is what this job is about, being able to facilitate change and inspire others to feel safe out of their comfort zones. I know what it feels like to be on a fitness journey and need that push from an instructor to give you the avenue to something you didn't know was possible. A lot of times that happens in the morning when we have the most energy and least amount of distractions. So it was a glorious morning to say the least. I went and got vegan pancakes afterward which was also great.

-What do you do for your 9-5 job?

I am a surgical coordinator. I book assistant surgeons for surgeries in seven different states. But I am applying to law school in the fall so hopefully that becomes the 9-5!

-What's one thing you would like to check off your bucket list?

I would love to drive across Mexico; I love driving, I love road tripping. I've driven across the U.S. twice since graduating and have seen the top and bottom. But I would love to do the same to other countries. Mexico specifically because I grew up fluent in Spanish because my dad went to medical school there. I would love to see where he went to school but also experience the culture from coast to coast.

-Who's your favorite artist today?

My favorite musical artist today, tough question because that does vary daily. But today I will say it is Divinity Roxx. She's the artist who does the opening tune to my latest playlist. She was the musical director for Beyoncé and her bass player. As a fellow lady bass player, I love her music and her approach to bass playing with the theme of "rock hip hop". (if you haven't noticed that theme also trends in my rides) So I recommend her music to everyone, she's a truly inspiring artist.

-What do you do on your down time?

I don't really believe in down time. I am constantly training and practicing new rides in order to stay a step above my riders. Each week they get stronger and faster and I expect to do no less myself. But I love to read. I try to read a book a week. It's important to me to work both my mind and my body.

-Whats your favorite color?

Pink, honestly. Gotta love pink.

-One awesome fact about you...

I can play 14 different instruments.

-Do you prefer hills, sprints or jogs?

I've always been extremely strong so hills come easier, which is why I love jogs because they are a difficult mix of endurance and strength. The song "Gold" by Kiiara is an endurance tune I love because it is quick but not quick enough to sprint through. Staying out of the saddle the whole ride takes core strength, leg speed and leg strength. Tough combo!

-Push up or tap back?

I love my presses, I really do. But tap backs are so fun and make me feel like I'm dancing. I like to teach the form of the tap back so that everyone can get the most out of the motion because it is a tough move but when done right there is a lot to be gained. I tell my riders "I like to pretend I have a cup of tea on my shoulders, so my chest never dips down and my shoulders never drop." That control of the body, that precision is difficult but worth attaining.

Check out Marissa every Tuesday night at 7:30pm Uptown!  She will also be subbing for Abbey...

4/11 7AM Uptown
4/13 7AM Uptown
4/14 6PM Downtown
4/18 7AM UPTOWNFB_IMG_1491489566397

Planking For A Stronger Core...

Keep your core engaged riders! It's a common word you'll here in the studio from our instructors. A strong core is the fundamental part of cycling. While your legs are the major source of power in cycling, the muscles that make up your core are the foundation. It's important to incorporate core exercises into your workout regime to become a stronger rider and to prevent injuries. One of the best core excerises you can do riders, is PLANKING! Check out below how to properly plank and why this full body core exercise is a winner in our studio...

plank1_copyThe plank is one of the best exercises for core conditioning (your core runs from the top of your shoulders all the way down to your hips) but also works your glutes and hamstrings, supports proper posture, and improves balance. A strong core will help with climbing, sprinting, jogs and even help your posture. 

How To Do The Front Plank:
Lie on your stomach and put your elbows underneath your shoulders. Place your palms face down in front of you and rise up, so you support yourself using only your forearms and your toes. Make sure you keep you do not drop your head or hips. As you gain strength in your abs, back, shoulders, chest, quads, glutes and calves, you'll be able to hold the pose for a minute or longer.

What Muscles Am I Using?
Supporting yourself with only your forearms and toes forces the rectus and transversus abdominis of the abs, the erector spinae, trapezius and rhomboids of the back, the rotator cuff and deltoids of the shoulders, the pectorals and serratus anterior of the chest, the quadriceps and gastrocnemius of the legs and, finally, the gluteus maximus to contract and exert force. Like all strength moves,  the more you perform the plank, the stronger these muscles will become riders.

.:.The Plank has many variations that will help build your core even stronger. Once you have mastered the front plank you can move on to these variations...

Plank With Leg Raise- Start in the plank position.slowly raise one leg about 5-8 inches off the ground. Counting for 3 then returning back to to the floor. Count for 2 then raise your other leg doing the same you did on the other leg. Try doing this for about a minute, keeping your core engaged and making sure your hips don't drag down.

Side_plankSide Plank- Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to toe. Hold the position without dropping your hips for the desired time for each set. (30 seconds on each side)

Happy Planking Riders!

Healthy Places In The Mile Square To Grab A Quick Bite To Eat....

We made it through the (somewhat) cold winter and it is finally Spring riders! With nicer weather coming in and the March Madness Hype, it’s hard to stay on a healthy routine. After a long week of work, sometimes you just want to enjoy your weekend, leaving no time to meal prep for the upcoming week. We all have been there but it’s great to live in a town that gives you an amazing selection of healthy options. Check out our three favorite places to grab a quick bite to eat that won't hurt your waistline...

 Honeygrow {120 Washington St.}FullSizeRender 2_copy
Orginally based in Philly, Honeygrow offers you a great selection of locally sourced healthy options. Giving you the choice to personally build your order on the touchpad, allowing time to carefully select your fresh organic ingredients. I always go with making my own salad, giving you a choice of 2 base options (greens, noodles or wheat berries) to start with. With an impressive assortment of proteins to help fill you up and extra add ins to make your salad extra special. This place knows what they are doing when it comes to eating healthy. Have a sweat tooth? They also have a scrumptious honeybar with local honey, organic fruits and local yogurt to fulfill your craving. 

Total Nutrition Kitchen {322 Washington St.}FullSizeRender_copy25
Looking for a place that carefully measures out your meals so you have the right amount of calories, protein, fats and carbohydrates? Total Nutrition Kitchen (also known as TNK) is the go to place in town for that. TNK offers you a meal prep plan that is right for you, giving you 1, 2 or 3 meals a day to keep you on track. Ranging from Protein pancakes, acai bowls, juices, salads, wraps and even yummy Korean style turkey meatballs with mashed sweet potatoes. (yes please!) Total nutrition kitchen isn’t kidding around with their successful healthy eating system. Bonus: They have protein Hot chocolate, yes and it’s amazing!


ReJuice A Nation {64 Newark St.}o
Conveniently close to our downtown location, ReJuice A Nation, is a great place for a quick pick up before heading into work. Ranging from Juices, power smoothies, sandwiches, pitaya & acai bowls, soups and you can even customize your own salad. I have become a huge fan of their customized salads and Juices when I’m on the go. They are quick and the price is reasonable. ReJuice A nation also sells protein bars for a great post workout snack along with a Juice. Try the Formula 1 Juice, with wheatgrass, carrot, celery, beet and cucumber for a refreshing post spin class beverage!

                            Keep Calm Riders, Spring is finally here!

February Challenge Winners...

In 28 days, they docked 15 rides, two 60 min (or MORE) classes and even a selfie in the studio. These fierce riders completed the February challenge, gaining a new Prime Cycle Hoodie and gift card to the studio. Check out below how your fellow Prime buddies dominated the challenge...

What motivated you to achieve the challenge?

"Holding myself accountable to meet the expectations of the challenge." -MG

"The awesome sweatshirt obviously. But most of the credit can go to my instructor Dani. So far I haven't found another human who's instructing style, positive vibes and amazing playlists can motivate me more than hers." -KS 

"The prizes, duh!!! But seriously, myself. I pushed myself everyday and did the challenge for me. Even when I had a long and busy day at school, I made sure to stay committed to the challenge and to myself."-SR

"I guess there’s a few things: the very interesting classes, the lost weight and I like cycling challenges" -MM

"I've been doing Prime Cycle classes for a little over two years now, so it's always fun to have a challenge to change up my routine. The prizes were also a nice motivational perk!" -SW

Did you have to preplan your workouts to be successful or were the 15 rides part of your normal workout schedule?

" Early in the month I made a personal goal to sign up for all of the classes Dani teaches in a week, before the end of February, so I did have to make sure to pre-plan for those. but otherwise there are so many classes offered now that it was easy to find enough classes that fit into my schedule." -SW

"My plan (only in my mind) for February was to go three or four times a week. With the challenge i planned my classes in outlook to make sure i make the 15 classes, the 2 classes with 60 min and don’t go more then 2 days in row." -MM

"I had to preplan my workouts in my planner due to my busy schedule as a Kindergarten teacher. I'm already a planner, so if I didn't have them penciled in, it was hard to make it to my class. But I made sure to make time for myself, especially in my planner!" -SR

"I always try and pre book my workouts at the beginning of the week so I know that I'm guaranteed a spot in the class. It also helps me stay accountable knowing it's already on my schedule." -KS

"Normal. I will say I loved the theme rides in addition to the challenge rides" -MG

At any point did you find the goal untamable or did you feel like you needed a break?

"In the middle of the challenge I started to feel tired, but I kept reminding myself of the end goal, to get stronger. At the final stretch, I felt more determined to complete the challenge." -SR

"I thought the goal was challenging, but attainable." -SW

"Achievable. The point was to push ourselves out of our comfort zones." -MG

"There were definitely points (especially after Prime Power 60 classes) where my body felt like it needed a break. I think the key is just to listen to your body and give it the rest it needs even if your brain says keep going!" -KS

"With my Plan of not going 2 days in a row definitely helped" -MM

Did the challenge guidelines keep you on track during the month of February?

"Yes definitely. I was even able to squeeze in a few extra!" -KS

"Yea, the guidelines was helpful. Otherwise maybe i would go out more times with colleagues and drink some more beers ;)" -MM

"I liked the guidelines because it helped me explore some new classes that I might have not taken otherwise, and I liked that they were flexible enough that I could make my own plan to complete the challenge." -SW

"Yes, I thought the challenge guidelines pushed me and even made me get out of my comfort zone (especially posting a picture on social media). But I liked how you had to take other classes to complete the challenge." -SR

Would you like to see another challenge in the future?

"YES!!!" -MG

"I'm always up for a challenge and would love to see more in the coming months." -KS

"Absolutely! It's always nice to have a goal to work toward, and the prizes make it even better!" -SW

"Yes! I would love to do another challenge. I thought it was great to have one in the winter because we tend to stay inside and become less motivated to work out, but a summer challenge would be motivational too!" -SR

"If i come back to Jersey, yes would be great have a challenge again!" -MM (From Bavaria)