How to Survive the Holidays with Ava Kyte


Ava Kyte is one of many, amazing instructors that we have here at Prime. Along with instructing Mindful Cycle, Tuesday and Friday mornings, she is a certified physical trainer who specializes in helping those struggling with weight loss by helping them surpass the mental challenges that exist for people from various lifestyles.  Below you will read insightful tips and explanations of how you can decrease the stress during this holiday season. To learn more about Ava and her mentoring for conscious living, visit her website ~ you won't regret it!! Learn More About Ava!

Stress is a normal part of our everyday lives. We’re so accustomed to a lot of stressors we hardly notice them unless the stress becomes severe. Stress can come from the environment and the emotions, but it can also come from your lifestyle, work, relationships, just to name a  few.

Around the holidays, we tend to feel more overwhelmed. This is a time we spend with family, friends, traveling, events, shopping. Our to-do list gets much longer, and the event calendar much busier than usual. We eat more, drink more alcohol, sleep less, exercise less, and spend more money. We have less time to recharge and less time to get centered and take care of ourselves.

It’s also a stressful time because we have high expectations of each other. It’s not always possible to meet those expectations, which can cause some added emotional pressure. There’s often a lot of unresolved emotions that arise around families these times, and that’s extremely overwhelming.

Unfortunately, when we’re under pressure and we operate from a stressful state, we become more narrowly focused, not trusting, jumpy, reactive, protective, which creates even more stress and anxiety around us.

But what can we do to make this holiday season full of joy, fun, love, and peace?

It’s really important to pause and pay attention to how stress affects our lives and how we communicate. Where does it come from, and how does it show up? Is it coming out in our relationships? Work? At home? Doing chores? Where and when do we feel overwhelmed or out of balance? (You can find many stress awareness tests online to help you with that.)

We can only change something when we become aware of it, and we know what to change.
Most of the time we blame our environment for all the stressors, but what do we do to get away from it? Does it mean we’re always going to feel stressed? Is there anything we can do about it?

When we can’t change our environment or can’t change much in our lives, we need to change our state and become mentally, emotionally, and physically stronger to deal with the stress. We need to learn to stay in control and not let our environment control us by learning how to handle stress better.

Keeping up with an exercise routine can help us stay centered and release stress. When we exercise, our bodies also release endorphins, which causes the feeling of euphoria. Doesn’t that sound great? The added plus is that when our bodies are stronger, we feel more in control and more centered and because of that safer.

Make an inventory if there’s anything you can shift or change in your life.

Changes might be to:

Try not to do everything alone but ask for help.
Learn to prioritize tasks and only do the things that are really important.
Learn to say no—no matter what the reaction might be from others.
During the holidays we probably eat too much and drink too much, which can overwhelm our digestive systems and make us feel run down, low in energy, heavy, and slow. Most of the time when we go to events, we let ourselves go, and we eat and drink as much as possible.
I advise my clients to use this time to connect to friends and family or co-workers instead of the open bar or buffet. Having a plan before the events and sticking to it can help you stay on track too.

These are not easy things to do, especially when we already feel stressed, anxious, and a little out of control. It’s hard to make conscious choices in that state.

I believe changing our emotional and mental state will support us to make the right decisions and choices, and it will help us to go from a reactive state to responding from our heart with openness and acceptance and compassion not only to others, but to ourselves (including our bodies) too, which will help us create the peaceful and joyful environment within and around us.

Here is the three part breathing exercise I learned in Kundalini Yoga:

Lie down on the floor on your back. Close your eyes and concentrate on your breathing. Inhale through your nose. Feel the air entering your nostrils and let your navel move up (or out). Exhale through your nose, feel your navel moving in. For a couple of minutes just listen to every part of your body, relaxing each part, letting go of all the tension in the muscles of your face (forehead, chin, neck) shoulders, arms, hands, torso, hips, legs, feet. Feel everything relaxing and melting into the floor. Feel the support under your body and trust it. There’s nothing you need to do, just be.

Pay attention to your breath again and start the three-part breathing. First, breathe into your belly, feeling your navel lifting up and out, then feel your rib cage lifting, and last, feel the air entering your chest and your chest bones rising up. On the exhale, first feel your chest move down, then your ribcage, and the belly last.

Repeat this exercise for about three minutes. Come back to your natural breath for two minutes, then repeat the three-part exercise for another three minutes and hold your breath at the end of your inhale and hold your breath after you exhale. Make sure you stay relaxed and at ease throughout this practice.

Follow the breathing exercise with a meditation called the Meditation for a Calm Heart.

1. Sit in a cross-legged position. If you can’t sit cross-legged, you can do the meditation sitting in a chair or sitting on your heels. Make sure you’re comfortable and your spine is straight. Close your eyes.

2. Place your left palm in the center of your chest. Bend the right arm up and hold your elbow against the side of your body with your hand held up. Touch the thumb and index finger while the other fingers point toward the sky.

3. Hold the position and start inhaling deeply and slowly and hold the breath as long as you comfortably can.

4. Exhale slowly and hold your breath again for as long as you can and still feel at ease.

5. Continue the meditation for 3- 31 minutes.

When you finish with the meditation, take a little time to relax.

There are many different breathing techniques and meditations you can practice and use. Find something that fits your style and do it. Change your state and change your life!

                                                         Ava - Conscious Living

                             Wishing you a very Happy Holiday season and Happy New Year!!
                                                                      -Prime Cycle


Take a Ride with Latoya Julce


Originally from Boston but currently resides in Harlem New York, Latoya is dedicated to fitness and a healthy lifestyle. She strives to be in the best personal shape while staying on track with healthy eating habits. Ten years ago, being 20 pounds over weight, she decided to make a change with herself and started to explore the fitness world. In 2012 she took fitness to a whole new level by training for an elite fitness competition. After intense training and following a strict, clean diet, Latoya competed in a figure division in 2014 placing 4th overall. The feeling of being strong and fit keeps Latoya motivated to succeed everyday...have you checked out her 6 pack?! Cycling became an outlet to express herself in fitness and wellness. Come and take a ride with Latoya on Fridays 9am & 10:15am! Can't make it to her Powerhouse Ride on Fridays? Starting next weekend she will be subbing for a few of our weekend instructors so grab a bike before it's gone!


Outside of Prime Cycle you can find Latoya teaching a fierce class at 305 Fitness NYC, practicing yoga on her balcony, personal training, traveling or studying, as she is in school to enter the medical field. Latoya was recently voted 'Top 8 Instructors To Know in NYC' in am New York! Check her out on by clicking the link! Am New York     

A Moment With Clarity

One of our instructors and owner, Juile Insogna, knew about this tasty, fresh pressed juice called Clarity Juice so we figured why not give it a try! Well I must say, it was definitely worth trying, I've tried many other juice brands and something about Clarity Juice satisfied my tastebuds just right! Nothing is better than having a nice refreshing drink full of nutrients after a killer cycle class! Earlier this week we sat down with the creator of Clarity Juice, Sydney Peyser, to get to know a little more about how she started it all...

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How did you start up Clarity Juice and what kept you motivated to open up your own business?

I actually started Clarity Juice as a “lemonade stand” kind of thing at farmers markets in Saratoga, NY - I brought my juicer and made the best recipes I could come up with. It started to really take off that first year and I couldn’t keep up with the orders when people started asking me to deliver to their houses so I started bottling my recipes and selling them all over!

We’re in upstate New York, Vermont, Manhattan, Brooklyn, Hoboken, the Hampton's… and we’re just getting started!

I stay motivated through the support I get from everyone I love - my family, my boyfriend, my business team, the connections I’ve made, and I have the best mentors and business relationships that I could ever ask for.

I think that’s what gets you through - the people around you. They say it’s all about the people you know. I think that only matters when the people you know are the ones you love and have fun with.

What are the benefits of Clarity Juice? Saratoga, Beetox & Boost.

So our Saratoga is full of dark leafy greens and cucumber which helps you alkaline your body like it wants to be, which is really important since a lot of us are really acidic from all the coffee and alcohol we normally consume.

The Beetox is full of Vitamin C and is really good for detoxing the body on account of the amount of beets we use.

And the Boost is just amazing for boosting your metabolism and your immune system - we put a great deal of time in formulating this one to make sure you’re getting the right amount of cinnamon, cayenne, ginger, jalapeño, and especially apple cider vinegar so that it does your body right and tastes amazing at the same time!

What Juices are the best for a pre & post workout?

The Beetox is great for a pre workout because of the natural sugars from the beets, apples, and oranges, and beets are well known for supporting endurance.

For a post workout ,the Saratoga is great to re-hydrate because of how much cucumber is in high (very high in potassium) - and with all the dark leafy greens, it’s a great post workout food!

What makes your brand different than the other competing juice brands out on the market?

We focus on building and showing your best self - whether it be mentally, emotionally, physically, etc. We think that it’s important to let your true self shine through and especially to take time just for yourself!

It’s a pretty crazy world out there and it’s easy to get lost in the hustle and bustle of the work-life mix, so we encourage people to have their own “Moment of Clarity” each day - a chance to take a moment for yourself, and doing that while replenishing your body with only the best ingredients blended together in a perfect size to-go bottle just fills that moment with more magic.

Our flavors are complex and delicious but our recipes are simple - just a few different fruits and vegetables put together in a certain way. You can say the same thing about each one of us as individuals - we’re all amazingly complex, but we’re all the same on the inside. It’s important to realize that and to enjoy every “Moment of Clarity” you can get :)

We heard you have a new juice coming out! Would you mind sharing a little information about it?

Just for you guys! :) We have a new juice that is a carrot base, mixed with turmeric and ginger, coming out in the next few weeks - it’s loaded with Vitamin A and plenty of other vitamins and minerals to help reduce inflammation, just what you’d expect from a premium Clarity juice! We have a few other things in the works as well that we can’t talk about quite yet, but you guys will be the first to know! ;)

{ {For all the soon to be Mommies, Clarity Juice uses High Presssure Processing (HPP) so it is SAFE for you and your little one! } }

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Not sure what to do with your Thanksgiving leftovers?

This Thanksgiving and everyday we are thankful for you, our Prime Cycle Family of Riders! We hope your day was full of family, friends and laughter! Don't let the leftovers go to waste but stay on track with your healthy diet, below is a healthy and easy recipe anyone can do.



"Gobble Gobble vegetable soup"

1/2 cup diced carrots
1/2 cup diced celery
1/2 cup onions
1/2 cup of green beans
2 cloves garlic, minced
2 small sweet potatoes 
1/2 cup of water
8 cups of organic turkey stock
1 cup of cubed turkey
1 Tsp of Red pepper flakes
1 Tsp of parsley 
salt and pepper to taste

 In a large stockpot add water, turkey broth, carrots, celery and onion. Cook for 4-5 minutes and then add the garlic. Add in the cubed turkey and continue cooking it for another 8 minutes. While the soup is cooking cut the sweet potatoes, I used my spiralizer but you can cut them into small cubes if you don't have one. Throw in the sweet potatoes for 2 minutes, add in red pepper flakes, parsley, salt and Pepper to taste. Once everything is cooked it is ready to serve! Enjoy!

RIDERS SPOTLIGHT: Teenager style

Our Prime Cycle teenagers Stella and Gibson are our riders of the month! After joining us back in July and choosing a healthier lifestyle, they lost a combined weight of 45 pounds. We sat down with them earlier this week to ask them a few questions about what inspires them!  

What made you chose Prime Cycle and how did it impact your lifestyle?

We chose Prime Cycle because our mom is a member and she thought we would really like the classes. We love music and dancing and our mom told us it was like a party on a bike. Plus, our mom is very big on exercise and she wants us to be healthy. Since Prime Cycle is so close to our home, our mom thought it would be an easy and fun way to get us to exercise.

Why do you like riding at Prime Cycle?

We like riding at Prime Cycle because we get an amazing workout that is not only challenging but fun. Each instructor brings their amazing sense of rhythm and technique to class, which you can easily catch on to. By the end of a few rides, you will be grooving on your bike!

What motivates you both to keep coming? Especially for those 7am classes before school!

We are motivated by the idea of being healthy. The kids in 8th grade (which is the grade we are in) are always eating junk food and telling themselves that they will "burn it off later." Gibson and I however are motivated to stay in shape. We keep a balanced diet, and attend Prime Cycle multiple times a week. We have never been those type of kids who follow the crowd; we like to do the opposite of what everyone else is doing. I guess you could say that our classmates motivate us.

What else do you love about Prime that you haven’t seen anywhere else?

At a different cycling studio, you probably just sign up for a class and get it over with. At Prime Cycle, each instructor and member of the staff works to establish a relationship with you. They are all filled with personality and encouragement that keeps you coming back.

 Stella - How did indoor cycling improve your dancing, acting & singing? 

First off, my stance and balance has definitely improved because of cycling. For example, when I am in an audition, I need to have perfect posture and balance while singing or doing a scene. As for dance, cycling has improved my technique in a way that is unexplainable. I now dance with my chest and neck held high, and my core, legs, and arms have become toned and stronger. Balance and posture is also key in dance as well. 

Stella - Who is your favorite artist right now and what do you love listening to at Prime?

My favorite artist right now has definitely been Melanie Martinez. Her sound combines dramatic, alternative and electronic sounds with a sick beat. She is so talented! My personal favorite song of hers is Soap.

My favorite songs that I have heard at Prime Cycle is anything that is remixed. Julie often puts insane remixes in her classes-I just love them!

Gibson - Has cycling improved your cooking at all? Are you cooking healthier dishes since you started taking classes at Prime cycle?

Cycling has improved my cooking a lot. It has taught me how to cook with ingredients that are more fresh, and cook with foods that motivate and help your body become strong and healthy. Cooking healthier dishes has been essential ever since I started cycling at Prime. Now I started cooking with ingredients that can help me while I am cycling.

Gibson was featured in "Rachael vs. Guy Kids Cook Off" back in 2014 and won his own three-episode series called "The Jersey Shore Kid." Check him out on his own youtube channel for outstanding and easy recipes you and your kids can do! Guy Fieri tweeted out his Chicken lettuce wraps and we are lucky enough for him to share it with all of us! 


Serves 4
4 leaves of Iceberg lettuce 

2 cups sliced grilled chicken
8 cherry tomatoes sliced in half
1/2 cup of shredded carrots
1 diced avocado
1/2 cup of fresh mozzarella cheese sliced thin
½ cup olive oil
¼ cup red wine vinegar
1 tblsp honey
2 tsp. agave nectar
2 tblsp dijon mustard

Pound chicken
Season with salt and pepper
Pan-sear about 3 – 4 minutes on each side
Slice as thin as possible

Add chicken, tomatoes, carrots, avocado, cheese into a big bowl. Mix with vinaigrette.

Remove leaves from iceberg lettuce. Be careful as they can rip easily.

Spoon the mixture into each lettuce leaf and wrap.

I love this recipe because all of the filling options you have with this. You can switch out the chicken, veggies, dressing, add new thing like nuts and fruits, there are so many options.
This recipe is good for kids because of how easy to make they are! Add some leftovers into a lettuce cup and you will have a killer lunch!


                                      Stella and Gibson edit _copy2
                                      Stella and Gibson edit 2