info@primecycle.com

6 Best Books To Read This Summer...

Woo! Summer is finally here riders! Whether you are on vacation or relaxing outside on the pier or beach, it's always nice to kick back with a good book. From the hottest reads to hit the 2017 bestseller list to brand new paperbacks easy to tuck into your bag, these are the perfect books to make your summer even sweeter...

.::Women In Sports By Rachel Ignotofsky::.sports

'Women in Sports' highlights the achievements and stories of fifty notable women athletes from the 1800s to today, including trailblazers, Olympians, and record-breakers in more than forty sports. The athletes featured include well-known figures like tennis player Billie Jean King and gymnast Simone Biles, as well as lesser-known champions like Toni Stone, the first woman to play baseball in a professional men’s league, and skateboarding pioneer Patti McGee. 


.::Fall Down 7 Times Get Back 8 By David Mitchell::.
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Naoki Higashida shares his thoughts and experiences as a twenty-four-year-old man living each day with severe autism. Higashida explores school memories, family relationships, the exhilaration of travel, and the difficulties of speech. He also allows readers to experience profound moments we take for granted, like the thought-steps necessary for him to register that it’s raining outside. 
Both moving and of practical use, this book opens a window into the mind of an inspiring young man who meets every challenge with tenacity and good humor. However often he falls down, he always gets back up.


.::Carpe Diem By Roman Krznaric::.51qNPl9yfOL._SX331_BO1,204,203,200_

'Carpe Diem' examines not just the contributions of great thinkers throughout history, but also reveals insights from the lives of great seize-the-day practitioners including nightclub dancers, war photographers, bored housewives, and committed revolutionaries--offering a wide range of solutions to the daunting challenge of leading a meaningful life.



.::How To Be Everything by Emilie Wapnick::.x500

'How to Be Everything' teaches you how to design a life, at any age and stage of your career, that allows you to be fully you, and find the kind of work you'll love. Leaving you feeling good, with encouraging advice on distilling a variety of passions and interests into success.




.::All The Lives I Want By Alana Massey::.519pO8z8lvL._SX330_BO1,204,203,200_


These essays are personal without being confessional and clever in a way that invites readers into the joke. 'All The Lives I Want" opens your eyes to mental illness, the sex industry, and the dangers of loving too hard. It is a book that shows the celebrities who have shaped a generation of women--from Scarlett Johansson to Amber Rose, Lil' Kim, Anjelica Huston, Lana Del Rey, Anna Nicole Smith and many more. These reflections aim to highlight women's legacies, and in the process, teach us new ways of forgiving ourselves.

.::The Futures By Anna Pitoniak::.29942557

Rich in suspense and insight, Anna Pitoniak's gripping debut reveals the fragile yet enduring nature of our connections to one another and to ourselves. 'The Futures' is a story of a couple coming of age, and a portrait of what it's like to be young and full of hope in New York City, a place that so often seems determined to break us down--but ultimately may be the very thing that saves us.

                                                              HAPPY READING RIDERS!!

info@primecycle.com

Five Easy Ways To Transport Yourself To Prime Cycle...

Hey Riders! Did you know that Hoboken is one of the top public transportation cities in America? 56% of men and women use public transportation to commute everyday. If you're from Jersey City, Weekhawken, NYC or even Hoboken, public transportation makes it easier for you to get to our studios for a class.  Here are FIVE easy ways for you to get to both of our studios for a killer workout.

Bus using NJ Transitdownload

Journal Square - Take the 87 down to Hoboken Terminal 

The Heights- Depending on your location take the 87, 85, 119 or 126 down to the Hoboken Terminal

Paulus Hook & Newport- Take the 64 or 68 down to Hoboken Terminal. {Paulus Hook you can grab the bus from Columbus Drive at Hudson St.}

Weehawken- Take the 86 or 126 down to the Path Station. {The 126 can drop you off near 10th street if you're looking to go to our Uptown location)


Path & Light Rail

Journal Square & The Heights- Take the path at the Journal Square Plaza. You may need to transfer at Exchange Place or Newport. Jump onto the Hoboken train and you'll be here in 3 minutes.

Paulus Hook- Take the path from Exchange Place to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you to the Hoboken Terminal as well.

Newport- Take the Path from Newport Station and it's just a 3 minute ride to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you into Hoboken.

Weekawken- Take the Hudson Bergen Light Rail line to the Hoboken terminal.

Manhattan- Take the Hoboken Path train from 33rd, 23rd, 14th, 9th or Christopher Street to the Hoboken terminal.

Bike Ride

Hoboken has the Hudson Bike Share making it convenient to rent a bike for up to 30 minutes. Check out www.hudsonbikeshare.com to see where there is a bike station near you. {Both of our locations has bike stations steps from the studios}
If you have your own bike, Hudson walkway makes it easier and safer for you to get to both of our locations.

The Hop

For just a $1 {students .50} this Hoboken Shuttle can bring you near both of our locations. Buses will stop at any intersection along the route when flagged down. The Hop has 3 different shuttles {Red Hop, Green Hop, Blue Hop} depending on where you plan on going make sure to read the side of the bus since they all take certain routes. You can download the SmartTraxx application for iOS or Android to track the Hop on your mobile device.

Uber

Uber is all of our heroes, lets admit it. Already being extremely convenient to order a car on your IOS or Android, we also put  $5 back into your Prime Cycle account for taking one to our studio. All you need to do is save the receipt and show someone at the front desk the date a ride info! You can use it towards water, shoes, food, Clarity Juice and classes!

info@primecycle.com

Three Healthy Seafood Recipes To Make This Weekend...

The weekend is here Riders and its going to be a gorgeous one! Something about the summertime and the nice weather encourages many of us to enjoy more seafood. Did you know that seafood is low in fat, high in protein and packed with vitamins, minerals and omega 3 fatty acids? Well riders, we have three healthy seafood recipes that are easy to make, filling and won't kill your diet... 

Bell Pepper Tuna Boatstuna-salad-in-bell-pepper-boats

.::Ingredients::.
1 Can of solid white tuna drained 
1 Large Bell Pepper
1 Tbs Hummus (Any Kind) 
1 Tbs chopped red onion
1 Tbs chopped celery 
1 dash of pepper
1 dash of onion powder
1 dash of red pepper flakes

.::Directions::.
Combine the tuna, hummus, red onion, celery and seasoning in a small bowl. Cut pepper in half lengthwise and remove membrane and seeds. Top the pepper with the tuna salad and Enjoy!

Roasted Salmon with Strawberry Arugula saladlandscape-1466105766-roast-salmon-with-strawberry-arugula-salad-and-balsamic-dijon-dressingl1_copy2

.::Ingredients::.
4 salmon pieces
1/4 c. extra-virgin olive oil, plus more for drizzling
kosher salt
Freshly ground black pepper
2 lemons, cut into wheels
2 tbsp. balsamic    
1 tbsp. Dijon mustard
16 oz. sliced strawberries
10 oz. arugula greens
1/2 red onion, thinly sliced
2 tbsp. chopped fresh chives
.::Directions::.
-Preheat oven to 450° and line a rimmed sheet pan with parchment paper. Rinse salmon and pat dry thoroughly, then drizzle with olive oil and season with salt and pepper. Place 3 lemon wheels on top of each piece and bake for 10 to 12 minutes. (Time may vary depending on thickness of the fish.)
-Meanwhile, in a jar add balsamic vinegar, mustard, olive oil, salt, and pepper. Shake well and refrigerate until ready to serve.
-Toss strawberries with arugula greens and red onion.
Divide greens between 4 plates and drizzle with dressing. Top with salmon and garnish with chives.

Shrimp Burgers with Mango Salsa
 
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.::Ingredients::.
1 small ripe mango
1 small firm-ripe Hass avocado
¼ c. red bell pepper
2 tbsp. diced red onion
1½ tbsp. fresh lime juice
1½ tbsp. Chopped cilantro
¼ tsp. kosher salt
¼ tsp. Black pepper

2 slices of whole grain sandwich bread
1½ lb. shrimp
2 tbsp. coarsely chopped cilantro
2 tbsp. snipped fresh chives
1 tsp. garlic paste
¼ c. finely diced radish
¼ c. finely diced celery
2 tbsp. low-fat mayonnaise
1 tsp. grated lemon zest
1 tbsp. lemon juice
¾ tsp. kosher salt
¼ tsp. Freshly ground black pepper
4 whole-wheat sesame hamburger buns
1 c. mixed salad greens 

.::Directions::.
Salsa:
Combine all the ingredients in a bowl.
Burgers:
Pulse bread in a food processor until fine crumbs form; transfer to a bowl. Add shrimp, cilantro, chives, and garlic paste to food processor and pulse until shrimp are finely chopped and form a chunky paste (do not puree — make sure to leave some texture).
Add shrimp mixture to bread­crumbs along with radish, celery, mayo, lemon zest, lemon juice, salt, and pepper; stir to combine. With moistened hands, gently shape 4 burgers, about 1 inch thick. Refrigerate burgers.
Prepare an outdoor grill with a medium-hot fire (or heat a stovetop grill pan over medium heat). Spray burgers on both sides with cooking spray. Grill 3 to 4 minutes per side, until golden and just cooked through in centers. Toast buns on grill 1 to 2 minutes. Put salad greens on bun bottoms and top with burgers. Spoon salsa over burgers and cover with bun tops. Serve with remaining salsa.


ENJOY & HAVE A GREAT WEEKEND RIDERS!!

info@primecycle.com

5 Ways To Stay Active While On Vacation...

Summer is around the corner riders! With school almost out,  Summer is a popular time for traveling and Vacations. Sometimes it's tough to stay on track but we have have 5 ways to keep you active while enjoying your summer escape...


image4 (1)_copy21. While searching for a hotel, make sure you look for one that has a fitness center or passes that will allow you to visit nearby gyms. It will motivate you more to try a class in a new area. Also, working out every morning will increase your motivation to eat more healthy throughout the day.

2. If you plan on flying to your destination, use the airport terminal as a walking track. You'll be doing plenty of sitting down on the plane so might as well take a walk around the terminal. A brisk 15 minute walk can burn about 100 calories. Just don't go too far and miss your flight!


3. I get it sometimes when you're on vacation the gym doesn't sound appealing. There are other ways to allow you to get in a workout. Once you check into the hotel ask the concierge if there are any hiking trails, kayaking, scuba diving, bike riding, paddle boarding, etc. Take a walk on the beach or take a swim in the pool. Anything that elevates the heart rate and allows you to have fun is a win/win situation.

4. Choose restaurants that are walking distance from the hotel. Instead of taking a taxi, walking after a meal is a wonderful way to help keep blood sugar levels down. Enjoy the beautiful weather and scenic views that you would not normally experience in a car.FullSizeRender_copy30

5. Traveling imparts new vigor to the mind which brings you more physical strength and good health. Always remind yourself how great it feels to walk and be able to move. You may not be able to fit your whole workout in while vacationing but remember doing something is better than not doing anything at all. 

Happy Vacationing Riders!!

info@primecycle.com

Low Calorie Drinks That will Help you Stick To Your Diet This Summer...

Hey Riders, it may not feel like it, but Memorial Day Weekend is finally here! Tis the season of BBQ's, Pier 13, Jersey Shore, outdoor dining and refreshing cocktails. After a long week its nice to kick back with a nice refreshing beverage while enjoying the summer night. Your favorite drinks can contain syrups, sugary mixers turning your beverage into a diet no-no. With the weekend around the corner, we found three delicious cocktails that are healthy and diet friendly. Enjoy!

Skinny Coconut Margarita Screen Shot 2017-05-25 at 9.07.51 AM

.::Ingredients::.
-3 ounces lite coconut milk (from the can)
-3 ounces tequila blanco
-1 1/2 ounces triple sec
-8 ounces coconut water
-Fresh lime wedge, to serve

In a shaker, combine the coconut milk, tequila blanco, triple sec and coconut water.
Shake until combined.
Pour into cocktail glasses with ice.
Serve with a lime wedge.




Skinny Strawberry Mojito Screen Shot 2017-05-25 at 9.19.35 AM


.::Ingredients::.

-6-8 Mint Leaves
-3 tbsp. Stevia
-1 Lime, sliced
-6 oz Strawberries, sliced
-12 oz club soda
-3 oz light rum
-ice
 
In a large cocktail shaker, combine mint leaves and Stevia 
Squeeze in lime juice from 1/2 of the lime.
Add rum and shake.
Add sliced strawberries and lime slices. Gently stir them in.
Separate between two glasses and add club soda and ice.
Stir lightly and serve.

Skinny Raspberry Moscow Mules Screen Shot 2017-05-25 at 9.24.59 AM


.::Ingredients::.
- 4 shot of skinny Raspberry Pomegranate vodka 
- Ginger Beer 
- 10 fresh raspberries
- Juice of 1/2 of a lime
- A few mint leaves
- Ice

Muddle the raspberries, mint leaves and the juice from half a lime in the bottom of a copper mug.
Top with vodka, ice and ginger beer
Garnish with a slice of lime, raspberries and an extra mint leave. Enjoy!


Have A Great Memorial Day Weekend Riders & Drink Responsibly!

info@primecycle.com

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!!

info@primecycle.com

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!

CONGRATULATIONS ASHLEY & JON GOODELMAN!!!
#twogoodstobetrue

info@primecycle.com

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!!

info@primecycle.com

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!

FullSizeRender_copy26
1. It will put you in an
AWESOME mood!
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

.:Tips:. 

-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!

info@primecycle.com

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!

Next