Buffalo Turkey Meatballs Made By Our Instructors Alex!

Football season is here riders! Whether you’re cheering on your team from the comfort of your couch or screaming from the stands, chances are it just doesn’t feel like football season without game day snacks. Trouble is, the vast majority of classic football apps are pretty high in fat and calories, and nutritious choices are often slim. Our instructor, Alex Kramer shared with us her favorite game day treat below...

1 lb of lean ground turkey 

1/3- 1/2 cup hot sauce. Use to match the spice you want(Frank's RedHot Original hot sauce is all natural and Paleo!)
1/2 tsp salt
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp onion powder
1/4 tsp chili powder
1 egg

Put all of the ingredients into a large bowl and mix with a fork until everything is completely mixed.
Roll the meatballs into tablespoon-golf ball sized balls. Depending on size, you'll end up with 20-24 meatballs.

You can either pan fry the meatballs or bake them at 400 degrees for about 25 minutes.

Follow Alex's Instagram for more delicious and healthy recipes! @reinventthewheelnyc

Squad Goal Champions, Meet "Hell On Wheels"

255 Rides in 62 days, yes, you're reading that correctly. This team was no joke when it came to our summer challenge. From July 4th until Labor Day, teams of 5 had to complete 120 rides in order to win the challenge. "Hell on Wheels" defines #squadgoals, teaming up together to strategically plan out their rides in order to be the Prime Cycle Summer champions. Read below how Emily, Heather, Jenny, Kelly and Mark were able to do a combine total of 255 rides in only 62 days...

1. What kind of method did you guys use in order to dominate the challenge?

 Emily-It was all about teamwork. I know I pushed myself bc I wanted to make my squad proud. We all went into the challenge knowing we wanted to win, but that we wanted to surpass the goal. When we got to 120 in a few short weeks we said double it. We did that and kept on going. Work work work.
Mark-Started with the official draft notice from Heather. From there the sense of ownership we felt toward each other was the glue that bound us together thru the duration of the challenge. 
Heather- At the outset, we all decided to put in 110% and be the best squad we could be.  We checked in on a group chat almost every day, planning out classes to take and our counts for the week.  Once we figured out the 120 was attainable by the end of July, we pushed to make it happen, and then we set our end goal, which was 240 classes.  It was fun waiting to see the numbers every Friday morning.
Kelly- We had a group chat and constantly talked about who was going to what class. Seeing everyone going to classes made me want to go and see my squad! 

2.What were the most classes you did in one day?
Emiy- 3 
Mark- 3
Kelly - 3

3.How did your body feel after the challenge?
Emily- Tired but all worth it. 
Mark- A little fatigued of course but it's because I found the new high water mark
Heather- Great!  After an injury in March, I sort of lost my mojo because I wasn't able to spin as often or as intensely as I had before.  This challenge helped me get back in the game and built my cardio endurance back up.  I lost some weight, too and overall have felt leaner.
Kelly- Good my running has been a little faster (Due towards injury)

4.Did you hit a wall at all?
Emily- The last 2 weeks were more challenging for sure. I def didn't do as many classes as I did at the beginning. 
Mark-  Yeah then you take the time to reenergize and reignite - we had each other's backs 
Heather- I started to get tired during the second week of August, but since I was going to be away the last week of the challenge, I had to get my classes in.  So I just kept going!
Kelly- At the end once we got to 240 I was like I'm done 

5.Did you lose any weight from the challenge or feel like you had more energy throughout the day?
Emily-  I was down about 7.5lbs and Labor Day eating happened. Gained a few but committed to staying on top of my spin game. The challenge definitely pushed me personally. I was eating right and committed to my workouts. It was awesome to get back in a good groove. 
Mark- Both! 

Heather- Absolutely.  Spinning every day helped my energy levels and helped me sleep better at night.  
Kelly- I felt stronger overall (thats a win)
6.What motivated you to keep coming?
 Emily- First and foremost my commitment to my squad. I wanted to do my part, but I was pushing myself personally bc this was an opportunity get a head start on loosing weight and feeling healthy. It definitely worked. 
Mark- Yeah then you take the time to reenergize and reignite - we had each other's backs 

Heather- Knowing that my attendance at class wasn't just for me, it was for the squad too.  

7.How did you motivate each other?

 Emily- Lots of group texts. Lots of laughs. We also are all crazy competitive so I think that always helps.
Mark-We built our own little prime community. We were proud of each other and what we were doing. We saw each other as equals and that in itself gives a sense of welcome 
Heather- When Emily is doing 3 classes in a day, you definitely feel motivated to be there with her!  Seriously, though, I think we all wanted to be sure we were pulling our weight and working together, so knowing that I had 4 people depending on me really helped.  We got to know one another pretty well over the summer, too.  Also, matching shirts. There's nothing I won't do for a cute tank top. 
Kelly-Seeing my squad and not wanting to let them down

Why Do You Ride Prime?

A couple weeks ago we asked you, Riders, Why you ride Prime. From new Clients to the OG's check out below why our riders ride Prime...
"Right from my very first class, my instructor learned my name and made the experience very personable! Every instructor is your own best inner self, cheering you on for getting up for a 6AM class or making it there after work. Everyone is in it together!"  -Pam K.

"Each ride is an amazing journey, the instructors push me over my limits and gives me confidence. I feel stronger and proud of myself after each class." -Emilie N

"I ride at Prime Cycle because it's a guaranteed 500-600 calorie burn in an efficient 45 minutes!" -Catherine L

"I tried Prime Cycle for the first time over 2 years ago. I never did spin class before but a friend convinced me to give it a try. I was skeptical beforehand because I thought spinning was just pedaling the bike for 45 minutes. I didn't realize it was going to be such a full body workout, and that the atmosphere would be so amazing! Now over 2 years and 1 kid later - I look forward to my Prime Cycle workouts! The energy of the room, the music, and the instructors are so motivating. I don't mind trading my late nights out for an early morning session.  It's the one consistent, results producing workout I can rely on each week." -Amanda K

"I love that there are a variety of different instructors – all with different personalities, play lists and work outs. It’s great getting to know each one!" -Leigh Z

"I Love Prime Cycle because they make cardio workouts enjoyable and the friendly staff makes you feel welcome!" -Dan K

"I ride Prime because it feels like I am attending a fun dance party instead of a boring workout!" -Amanda K

"Prime Cycle provides a sense of community and camaraderie in each class with a variety of instructors who put their own "spin" to the cycling experience." -Lauren S

"I am not as athletic or fit as many other riders, but I don't let that stop me. When I finish a class I feel such a huge sense of accomplishment that I just did the same intense workout as everyone else in the room. Maybe I was in a lower gear than others, or I skipped a few crunches, but I DID IT! When the instructor calls out my bike number during a sprint I get so excited! I was shocked when I realized that my favorite instructors knew my name, it really makes the experience personal and makes me want to keep coming back! See you soon Prime!" -Jodie F

5 Reasons Why It Helps To Work Out With A Buddy...

You know exercise is good for the body, but did you know that having a workout buddy can go a long way when reaching your goals? We have 5 reasons why working out with a buddy is better for you...FullSizeRender-11.You're Most likely going to achieve your workout with a buddy rather than alone
Your friend is counting on you to be on track with them. It makes you more accountable to show up to a class that you both have signed up for.
2. Working out will be more fun
Working out can be fun! Especially with a buddy. The more fun your workouts are, the more you’re going to look forward to and be committed to them over the long-term. 

3. Easier to try new workouts
When you’ve got someone else with you it’s much less intimidating to start a new workout!

4. Competition makes you perform better
Most of us have at least a little competitive streak, and healthy competition is a good thing because it makes you perform better. 

5. Motivates and supports you
For most people, having someone in your corner makes a huge difference to how motivated you are. Having a good workout buddy, who motivates and supports you will boost your commitment to your fitness goals and your confidence that you can achieve them.

5 Water Bottles That Won't Break The Bank...

Hydration is key riders, especially during these hot summer days {Summer isn't over yet!}. The water bottles that stay hot/cold for up to 12hrs are the newest craze on social media these days, I must say they are AMAZING. Even though these water bottles are a life savor, they can be a bit pricey. We have 4 water bottles that you can get for under $25 that are just as good {even better} than the pricey brands...

.::Simple Modern Wave water bottle {$15-$20)::.
These bottles are vacuumed sealed & 18/8 Stainless steel. Comes in 4 sizes and a wide range of colors to choose from.

.::Polar bottle insulated water bottle {$7-$15}::.
They are insulated sports water bottles. Dual-wall insulation keeps drinks cold twice as long. Available with the Zipstream® high flow, self-sealing cap. Comes in more than 60 unique colors and graphics. It is also BPA and Phthalate free

.::Uter EQ insulated stainless steel {$15-$18z}::.
Double wall vacuum insulated stainless steel water bottle keeps drinks cold for up to 24 hours and hot for up to 6 hours. Made of 18/8 stainless steel. High quality powder-coated matte finish exterior that never sweats. Lightweight design will fit snuggly in most vehicle cup holders, bicycle and backpack carry cages. Comes in 4 different colors.

.::Thermos Nissan Intak Hydration {$9-$17}::.
Made from BPA-free, impact resistant and dishwasher durable. Easy opening hygienic push button sipper lid with locking ring. Comes in a wide range of colors.

Turkey Meatballs with Carrot "Pasta"....

IMG_6223.::Turkey Meatballs::.
- 1LB of extra lean ground turkey
- 1 Egg
- 1/2 Cup of instant oats
- 1 Cup Shredded Zucchini 
- 1/4 Cup of chopped baby tomato 
- 1/2 Cup white onion
- 2 Cloves of garlic
- 1 TBS Everything But The Bagel Seasoning (Trader Joe's)


- 1 Large Carrot made into noodles 
- 1/2 cup edamame 
- 1 TSP of coconut aminos
- 1/2 TSP sesame oil
- 1/2 TSP Sesame seeds
- 1 TBS chopped green onion

- Combine all ingredients & stir well.
- Shape mixture into 1 1/2-inch meatballs.
- Place on a broiler pan coated with cooking spray.
- Bake at 400° for 15 minutes or until done. 

- Mix all the ingredients for the sauce until you get them all combined.
- Cut your carrot into noodles.
- Pour sauce over the carrots and gently mix them by hand to coat.
- Top with green onion, sesame and edamame and serve fresh.

The Poke Bowl...

Im sure you all have seen Hoboken's newest food craze all around town, The poke bowl. Pronounced poh-kay, this raw fish salad is typically served as an appetizer in Hawaiian cuisine. Poke is the Hawaiian verb for "slice" or "cut," so it often includes either small cuts of fresh tuna, salmon, chicken or tofu. If you haven't tried it yet riders, I highly recommend you do. Here are some reasons why your next meal should be a poke bowl...

makai-poke-hobokenPoke is one of freshest, tastiest, healthiest new food trends around. You can consume 4 ounces of poke for just under 150 calories, only 5 grams of fat, and 24 grams of protein. Since protein is critical to maintaining muscle health and works to balance hormones, eating poke is a great (and delicious) way to meet your daily protein needs. Not only is it naturally low in calories, its also extremely fulling. 

Riders, your heart will thank you. Poke delivers those important heart-healthy omega-3 fatty acids. Omega-3s help to protect your heart and reduce the risk of death from heart disease by lowering your blood pressure and heart rate and improving other cardiovascular risk factors. Fish intake also has also been linked to a lower risk of stroke, depression, and mental decline as we age. Consuming poke regularly also will keep you in line with the American Heart Association’s recommendation to consume fish at least twice a week.

Make sure when creating your own poke bowl, focus less on the fish and more on the add-ins. Pick brown rice over white to get more fiber in your poke bowl, and load up with as many vegetables as you can for max nutrients and minimal calories. Go easy on the sauces, many are high in both salt and fat (ask for a squeeze of lemon instead for extra flavor.)

Craving one right now? Well Hoboken has two locations: Shaka Bowl in The Monroe Center and Makai Bowl Co. located on 521 Washington Street.

                                          Enjoy Riders!!

Top 5 Things You Should Be Doing Post Spin...

Sure, we all know we should be stretching and drinking plenty of water, but we don’t normally make it a priority. The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout. Would you take the time to stretch if you knew it would help you relax while improving flexibility and speeding muscle recovery? We have 5 top post workout routines you should add into you workout to help you recover for your next class...

IMG_4490_copy1.Cool Down

There is a reason behind why we recommend staying for cool down after class, its only 3 minutes of your time but a proper cool down is just as important as the workout itself. One of the most important functions of the post-exercise cool down is to prevent dizziness. Strenuous exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. When you stop exercising suddenly without taking time to cool down, your heart rate slows abruptly and that blood can pool in your lower body, causing dizziness and even fainting

2. Stretch
Skip those stretches, and you're not only at a greater risk of tearing a muscle, but you're also missing out on some key moves that could help elongate and lengthen your body while your muscles are warm and limber. {Make sure you stretch while your muscles are still warm}

3. Foam Roll

increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.{Check out our latest post on Proper foam rolling techniques }

4. Drink H2O
The importance of drinking water cannot be emphasized enough. It is especially important to drink water after exercise and physical exertion. When you exercise, you lose water through sweat. "Proper hydration regulates body temperature, flushes toxins out of the body, relieves headaches, helps reduce cavities and tooth decay, gives you healthy skin, protects and cushions vital organs, prevents joint pain and arthritis, and the list goes on." -OUNCE WATER®  

5. Fuel Up 
Make sure you're intaking some kind of protein within one hour after working out. Protein helps to kick off the muscle rebuilding process after they have been throughly fatigued. We tend to lose magnesium as we sweat during a workout. Intaking magnesium rich foods such as dark leafy greens, regular milk, almonds, cashews, sesame seeds, fish (like wild salmon and halibut), and avocado is an important way to replenish and repair your tired body. Magnesium is used in just about everything your body does to effectively exercise and build muscle, muscle and nerve function, blood glucose control, and energy production.

Road Trip Snacks To Keep You On Track...

Summer is the perfect time to hit the open road: School’s out, summer Fridays, the weather’s pleasant, and the possibilities are endless. The only dilemma is trying to stay on track and eating healthy on the road. We have some healthy options that you can pack up for your next road trip. Enjoy Riders!

Seasonal Fruits and Veggies::.
{Their high water content will help you stay hydrated} 
  • carrots
  • Cucumbers
  • peppers
  • summer squash
  • grape tomatoes
  • berries
  • watermelon
  • peaches
  • grapes
  • nectarines                       
-Bring hummus for added protein to dip your veggies in

{Packing foods high in protein will keep you filling full longer}
  • Beef or Turkey Jerky
  • mixed nuts
  • Justin's Almond butter packets (packed with 7g of protein)
  • string cheese
  • Protein shake (make it before leaving and store it in a stainless steal water bottle
  • protein bar
.::Make it personal::.
{Make these before your road trip instead of stopping at the nearest rest stop restaurant}
  • Make a fruit and cheese platter. Using apples, string cheese and mixed nuts
  • Almond butter with jam on ezekiel bread (ezekiel bread will help give you energy)
  • Salad in a mason jar. Pack up a serving size of dressing, pour in and shake!
  • Smoked salmon on whole grain crackers. (smoked salmon has 25g of protein)
  • trial mix using nuts, dried fruit and whole grain cereal 
{It's important to stay hydrated as well on a road trip riders!}
  • Coconut water
  • Lemon cucumber water
  • watermelon mint water
  • Blueberry lemon water

Our Favorite Beaches at The Jersey Shore...

"Down the Shore" is common to hear around Hoboken during the summer months. The Jersey Shore consists of 130 miles of oceanfront from Cape May to Sandy Hook. With the sandy white beaches, boardwalks, amusement parks, outstanding restaurants and fun night life, The Jersey Shore is the place to be. I asked our instructors here at Prime Cycle which Jersey Shore beach they love to visit when they aren't teaching. Check out where you can find them "down the shore"...


Julie Iunnamed_copy3My absolute favorite beach in NJ is Cape May.  For the past 15 years, we visit Cape May every Labor Day weekend. It is family tradition I will always cherish.  It’s the only beach in NJ where you are guaranteed to see dolphins sometimes a dozen or more at one time!  The sand is powdery white and pink, the ocean is always warm, the waves are perfect for swimming and boogie boarding and my absolute favorite part is I can get the best gluten free pancakes and eat them beachside at Uncle Bill’s Pancake House!  A quick 2.5 hour trip from Hoboken! 

- Asbury Park. Great Nightlife and restaurants. Favorite place to go is Porta.

Kelly M
- Manasquan! I've done shore houses in the past with my friends there for years. Leggests is my favorite place in the world. I also met my fiancé in Squan. {They will be getting married December 16, 2017}

Caitlin F
- Lavalette. My family rents a house every year and it's extremely relaxing.

Alexa D
unnamed-1_copy4I love Manasquan beach! I've gotten a summer house with friends 3 years in a row.  I've grown to love the area, the people, the mad rush down the Parkway on Friday afternoons and Leggetts Sand Bar!