New Studio, New Instructor. Meet Alexandra!

The Downtown studio is officially Open!! With the start of a New Year, here at Prime Cycle we also have a new instructor! Traveling over from Queens, Alexandra is ready to give you an amazing ride and an awesome experience in the studio. Learn a little more about Alex below!

PRIME CYCLE OCT 2016-ALEX 1st EDIT-0002_copy
What made you want to become a spin instructor?
I was working at my full time job and going home feeling unfulfilled. I wanted to be able to say I had a hobby or interest outside of work. I realized I was taking 2 spin classes a week and a light bulb went off in my head while sitting in a coffee shop with my girlfriends after a class - I literally stood up at that moment, walked home, and signed up for a certification class!

Where did you grow up?
I grew up in Rockland County, NY. It is about 45 minutes north of the city (and no it is NOT upstate!) I was a cheerleader for 10 years and was on my High School Varsity team plus a competitive traveling team. Staying active was always very important to me and helped shape me into who I am today. Sadly, we just sold my childhood home - onto the next chapter!

Tell us more abou your Reinvent The Wheel blog!
Reinvent The Wheel NYC is my fitness, recipe, lifestyle blog that I started in July. I am really big into cooking and meal prepping - a lot of my friends were asking for recipes and once I was certified for spinning, I figured it would be an easy way to get my name out there to potential studios and clients. It is important to me to promote positive energy and body images to my followers since it is so easy to get caught up in the unrealistic expectations set for us from social media!

Do you have a New Years resolution?
My New Years resolution is to complete the Whole 30 challenge and give up alcohol for the entire month of January. Your girl loves her some whiskey and red wine - but I will have to suck it up and push through LOL!

What do you enjoy doing on your time off?
I come from a big Italian family so if I am not working or spinning, I am usually spending time with them! We try to get everyone together for Sunday dinner once a month or watch a football game together. We are also die hard New York Ranger fans and love watching games together! {LGR!!}

What's your biggest achievement you made in 2016?
My biggest achievement in 2016 has been finding my own inner peace and putting myself first. Becoming a certified spin instructor definitely pushed me to find this balance in my life and making myself happy. Spinning has changed my life physically and mentally - it is my biggest achievement in 2016. I can't wait to see how it shapes my 2017!

What made you want to become an instructor at Prime Cycle?
After getting certified I was looking for studios in the area that embodied strong, positive energy and had a sense of community. As soon as I walked into Prime Cycle for my first class as a regular student, I knew this was a place I would like to work. My first class was with Dani and she kicked my butt! I knew I wanted to give riders the same exhilarating feeling and workout from then on! 

What was your favorite song in 2016?
Easy - Child's Play by Drake. He is perfection - even though he cancelled the concert in Brooklyn :( (I'm still not over it ) 

Check Alex out at our downtown location on Tuesday & Thursday nights at 7pm!

Goal Setting For 2017...

2017 is around the corner, that means it's almost time for your New Years resolution riders. Don't let your fitness resolutions become another statistic. We have some tips below how you can achieve your goals for 2017. Walk into this New Year like a boss riders!

Establish Your Goals. Progress isn't defined by leaps and bounds but instead by taking small baby steps. Break bigger goals down into smaller, more manageable mini-goals.

Set Your Goal. What do you want to acheive? Better power in class? More miles? Well riders, your goal should have the power to make you feel something.

Believe In Your Goal & Most important, YOURSELF. Look at how far you came & strive to do & be better.

Set A Schedule & Stick to it. In the beginning of the week make a schedule for yourself. Set what days when you'll work out, making sure you add in a rest day. Take it small, try not to overload yourself with too much or you'll burn yourself out.

Bring A Friend. Drag your buddy! You can motivate & push eachother to achieve your goals together.

Holiday Gluten Free Monster Cookies...

Its that time of year riders, the holidays are here! The time of year where we love to enjoy family time and over indulge in our favorite foods. Well riders... I came across this amazing cookie recipe that required bananas instead of butter. I made them for Cynthia for her Birthday, they were a hit at our studio! Warning, you might not want to share them!

1 cup of smashed bananas 
1 large egg
1/2 cup packed brown sugar
1/2 cup organic sugar
1/2 teaspoon vanilla extract
1/2 teaspoon baking soda
1 teaspoon nonfat milk
1/2 cup gluten-free oats (or substitute regular quick cooking oats)
1/2 cup M&Ms or a combination of M&Ms and raisins
1/2 cup peanut butter chips 

                                         Happy Holidays Riders!

What's In Our Instructors Gym Bag?

Ever wonder what sweat session-approved snacks and spare clothing our instructors tote around in their bags? We asked our instructors to open up their gym bags and share with us what they tote around when they’re on the go. Check out below what our instructors here at Prime Cycle shared with us...

Caitlin F
- some necessities include: workout gear (prime cycle of course), a good book to read, a notebook, my Mac book, chapstick, deodorant (love taproots, local & non aluminum), headphones, salad & tuna pouch as I'm running between clients & classes so need lunch on the go. Also, water bottle & roller stick if they squeeze their way in!

-Prime Cycle Sweaty Bands - the absolute BEST headbands EVER. Could not workout without one!
-Banana Balls- the absolute BEST snack EVER. One bite is packed with protein and carbs for a boost to my workout!
-Kind Bar- always Caramel Almond and Sea Salt- one of the lowest sugar bars that Kind makes- so yummy and so healthy for before or after a workout!
-Spin shoes- can’t spin without them!
-Laptop and charger for my playlists!
-Spare T-shirt for a quick change after a sweaty class!
-And last but not least my Lululemon bag filled with extra socks, lululemon sports bras, deodorant and dry shampoo!unnamed_copy

Kelly M-
Dry Shampoo - I cannot survive without it! Face wipes, my work clothes, jump rope and stop watch because I like to do HIIT training

Bryanna- What don't I have in my gym bag? Chicken breast, fruit, protein powder, extra clothes, deodorant, stop watch, spin shoes

After a year of walking to Prime from first street with a shoulder bag, I made the switch to a back pack which is one of the best decisions I've made! I'm able to keep my iPad, planner, Beauty Counter products for post workout, hair brush and a phone charger all in my bag without hurting my back. Because I am at Prime for hours at a time pre or post teaching, I always have a change of clothes, spare contacts/glasses and a granola bar to refuel and freshen up! Lastly, the most important thing I never leave the house without is my Swell bottle. A reusable water bottle comes in handy more then you know!
- I have sneakers, headphones, mini hair brush, a pen, iPod waist belt, notebook, pre workout, and shaker. My essentials for a kickass workout! What's in your bag!?

Nicole- As a mother of two little ones and one at home with me, I typically always have my daughter Ella at Prime with me. With that said, you never know what can happen in mini prime so I never leave home without a sippy cup, wipes, pull-ups and a snack!
-My go-to essentials are a sports water bottle, orbit gum, mint lifesavers (compliments to prime, my entire family is obsessed with these), lip gloss and lip conditioner and my favs are Beauty Counter (of course!) in peony and calendula.
-One bar for me and one for my mini-me 

                                                  Have a great weekend riders!!

Instructor Spotlight. Meet Our New Instructor, Bryanna...

Meet Bryanna Lashley! Recently joining the Prime Cycle team a little over a month ago, Bryanna is ready to shine in the studio. From starting with VHS workout tapes to teaching indoor cycling, she has grown to become a great fitness professional. Learn a little more about her and how she got into this industry...

PRIME CYCLE OCT 2016-PRIME HIGHLIGHTS-0006 -Were you always into fitness?
 I have been into fitness off and on throughout my life. In middle school and high school  I was big on VHS tapes of Pilates and The Firm workouts. Later in life I took up Belly dancing to add in some dance cardio to my routine. The classes led me to perform at hookah lounges, birthdays and weddings.
 -What made you want to become a cycle instructor? 
 I started working as a receptionist at a corporate gym, took a few cycle classes and    fell in love.... and here I am.

 -What do you love about Prime Cycle so far?
 For one, the classes give a great workout while incorporating simple, yet fun    choreography. Second, I am a huge supporter of local businesses! 

- What is a normal day like for you?
  Up at 4:30am, traveling back and forth from gyms in NY and NJ to teach my classes.   Coffee... lots of coffee. Learning from members in each of my classes.

-What's the one fitness/health rule you live by?
  To eat and to eat healthy & Never feel guilty about cheat meals.

-Do you like football? If so, who is your team?
  I am not a huge fan, but if I had to pick, it would be the Miami Dolphins only because of the starter jackets back in the 90s I loved so much. (They were pretty awesome, oh the 90s)

-What is one thing you would like to check off your bucket list?
  A trip to Southeast Asia

-Where can we find you on your day off?
  Either on my couch, at the gym, hiking or enjoying company of friends.

-What's in your gym bag?
  What don't I have in my gym bag? Chicken breast, fruit, protein powder, extra clothes,   deodorant, stop watch, spin shoes

-What is one thing a lot of people don't know about you?
 I'm an open book really. I share mostly everything.

{{Bryanna is teaching Friday' Uptown, 9am and 10:15am and Sundays 8:15am! When Prime Cycle opens downtown, she will be teaching Thursdays 9:15am and 10:15am as well!}}

Welcome her and #bookyourbike!

Thanksgiving Recipe That Won't Hurt Your Waistline...

Happy Thanksgiving riders! It's that time of year when we get to prepare and eat our favorite “I only eat this once a year” food! We have a recipe that tastes amazing and will not hurt your waistline. Gluten Free Cauliflower stuffing...WOW! your guests with this quick and easy recipe below...

                                                                   Cauliflower Stuffing

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4 tbsp. butter
1 onion, chopped
2 large carrots, peeled and chopped
2 celery stalks, chopped or thinly sliced
1 small head cauliflower, chopped
1 c. chopped mushrooms
kosher salt
Freshly ground black pepper
1/4 c. Freshly Chopped Parsley
2 tbsp. chopped fresh rosemary
1 tbsp. chopped fresh sage or 1 tsp. ground sage
1/2 c. vegetable or chicken broth

-In a large skillet over medium heat, melt butter. Add onion, carrot, and celery then sauté until soft, 7 to 8 minutes.
-Add cauliflower and mushrooms to the pan then season with salt and pepper. Cook until tender, 5 to 10 minutes more.
-Add parsley, rosemary, and sage then stir until combined. Pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.

                                  Happy Thanksgiving Riders!! We are Thankful for all of you!!

Cycle & Raise Awareness For The National Blood Clot Alliance...

One of our dedicated clients will be hosting a charity ride here at Prime Cycle! On December 3rd we will be raising money for The National Blood Clot Alliance, check out her story below and how you can help.

My name is Kerri Quinn. 5 years ago my life changed. I just turned 28 and by all accounts I was normal athletic healthy person who worked, went to grad school, exercised regularly, hung out with my friends, played kickball for fun and everything was going great!

During a kickball game, I kicked a double, YEY! As I ran the bases it felt like my heart was coming out of my chest.  I chalked it up as being out of shape. The next day, I had trouble breathing as I walked to the path station and headed to work. I felt dizzy and by the time I got to my desk the pain in my chest was unbearable. My boss came over and noticed that I was in distress. I saw the company nurse who told me to go see my doctor.  I saw my doctor that same day.  My doctor gave me muscle relaxers and said it might just be a pulled muscle, but said if the chest pains persisted then I should go to the ER. 

 The very next day, I was in my apartment alone and could barely talk to my mom over the phone.  I was gasping for air.  I told her I was fine and luckily she refused to accept my stubbornness and took me to the ER.  (Thanks MOM) 

Immediately I was given a bed and an IV, once the tests results came back I was rushed to Intensive Care Unit ICU because I had multiple blood clots in my lungs.  Blood clots in the lungs are known as a Pulmonary embolism (PE).

According to the Center of Disease Control :
Sudden death is the first symptom in about 25% of people who have a PE.
Up to 30 percent of people will die within one month of being diagnose with PE.
Aprox 900,000 people per year in US are affected by PE/DVT
60,000-100,000 Americans die of PE/DVT each year
I had to fight back tears because at 28 years old I had to face my own mortality. Luckily I was surrounded by a strong team friends and family.  I learned about risk factors but I am now dedicated to creating awareness.  It is so important that people learn what the symptoms of PE are so that they can be treated immediately. WE CAN SAVE LIVES!

I am hoping to raise awareness about blood clots and the signs you should look out for: 
-Shortness of breathe
-Rapid heart beat
-Sharp chest pain
-Lightheadedness, fainting

Come help raise awareness for The National Blood Clot Alliance with Kerri here at Prime Cycle on December 3rd at 12! Sign up to cycle for $40 a person, all proceeds go to the NBCA. There will be prizes and raffles giving out after the ride, including ANJ braclets made by Megan Kirkum, free Prime Cycle ride, VIP Wendy William Tickets & SirReal Fashion T-Shirts. Sign up on our website or call the studio to be added in the class!
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You can also donate on Kerri's fundraising page!

Movember. Changing the Face Of Men's Health...

It's November riders and you might start noticing a lot more facial hair on our men. Its called Movember, an annual event involving the growing of mustache during the whole month of November to raise awareness about mens health. Encouraging men all around the world to get involved, Check out below how The Movember Foundation is changing the face of mens health...

 The Movember Foundation has operated since 2003 with the vision of having an everlasting impact on the face of men's health. They have focused on four main areas that affect mens health: Prostate cancer, testicular cancer, mental health and physical inactivity. Millions of men around the world are living with prostate cancer. The Movember Foundations ultimate goal is to reach a day where no man dies of this disease.

 The Movember Foundation invests in innovative projects to advance new personalized tests and treatments so that in the future, every man will have access to the best possible treatment tailored to their genes, environment and lifestyle. In 13 years they have funded more than 1,200 men's health projects around the world.

If you're interested in joining millions of other men world wide taking part in Movember, you must follow all the rules below:

1. Once registered at each Mo Bro must begin the 1st of the month with       a clean shaven face.
2. For the entire month of November each Mo Bro must grow and groom a mustache 
3. Do not fake it. No beards. No Goatees
4. Use the Power of the mustache to create conversations about men's health and to 
     raise funds prostate cancer, testicular cancer and mental health.
5. Each Mo must conduct himself like a true gentleman

Now we all know its not easy for some of us to grow a mustache for this great cause, so here at Prime Cycle on November 19 & 20th we will be hosting Movember at Prime! We will supply the "mustaches" just post a selfie and hashtag #MovemberAtPrime. Prime Cycle will donate $5 for every selfie towards The Movember Foundation. 

{{With the support of millions of Mo Bros and Mo Sistas from all over the world, Movember is working towards its vision: to have an everlasting impact on the face of men’s health.}}

Instructor Spotlight...Meet Caitlin F!

Caitlin hails from Blairstown, NJ as a former Division 1 and Professional Basketball player. Now a highly sought after personal trainer & pilates instructor, Caitlin loves to challenge her riders to channel their inner athlete and have fun pushing past their limits. You can expect a fast-paced rhythm ride with a whole lot of sweating. She is a firm believer that the attitude you have on the bike is the attitude you take off. Check out below how Caitlin went from Pro Basketball player to one of our Prime Cycle instructors.


What made you want to become a spin instructor?
I started spinning as a way to keep my cardio up without the crazy impact running gives you. I had a couple instructors who were completely badass & pushed me outside my comfort zones. They convinced me that I had the edge to become an instructor. So I took the plunge & haven't looked back since. Indoor Cycling has completely changed my life, it feels so good to give back that feeling to other people.

Tell us a little about your basketball career!
Playing D1 & professional basketball was a dream come true, the experience was like none other. I am still so grateful for the opportunity, education & getting paid to travel the world and play your sport?! What's not to love!! BUT it took a lot of hard work, hours of sweat perfecting my craft, having to miss a lot of college parties & life events. I learned how to manage my time very quickly.

After my senior season, I was lucky enough to get an agent when I came out of college. He helped to place me on a team in England where I played for three seasons: 1 season in Manchester & two season in Nottingham.

What do you love about being an instructor here at Prime cycle?
-I love teaching at PrimeCycle because of the high energy atmosphere & of course, the wonderful community. I've only taught a few classes so far and I already feel at home. :)

How's your training going for the NYC Marathon? 
Unfortunately, I have stepped out of running this year's NYC Marathon. I am currently dealing with bursitis from running in both hips so my doctor and I feel it would be best to rehab and give it a go next year. A couple years ago, I would've tried to push through it and run. But I'm more in tune with what my body needs and I feel it's more important to keep my body healthy!!

What is your go to pre & post workout snack?
My go to pre workout is a usually a cup of coffee with a piece of ezekiel bread, almond butter & a banana! Little Carb + little protein + little fat = happy Caitlin..
Post workouts are always more substantial, I make sure to get plenty of protein & carbs back in my system for optimal recovery. It's usually a big kale salad with baked chicken, beets, cucumbers, pumpkin seeds & crumbled goat cheese.

What will you always find in your gym bag?
 I ALWAYS have lip balm, extra socks, Kind bars, phone charger, non-aluminum deodorant, & face wash.

What's one thing you want to check off your bucket list?

Do you have a Favorite movie or TV show?
Favorite movie: Pretty Woman (love me some Julia Roberts)
Favorite TV show: Grey's Anatomy, Shameless & House of Cards

What do you enjoy doing on your down time?
I really have got into cooking lately, you can find me in the kitchen whippin' up batches of bone broth and other healthy goodies!!

A fun fact about yourself you would like to share...
I am a crazy puppy mom!! I have a 3-year old rescue pup, Ruby, who I absolutely adore :) Find us at the park running around like maniacs lol


Guess what Riders?! Its Julie's Birthday weekend!! In honor of her Birthday, we asked Julie to reflect on her journey on becoming an instructor and part owner Prime Cycle...

  It was October of 2012 when I took my first spin class. I was displaced from my home after Hurricane Sandy and without power for several days.  My husband and I packed up our kids and traveled across the Hudson to a far-off land called the Upper East Side.  Strangely, everything was totally normal there- it was like it hadn’t even rained (but that’s for another blog).

My sister who is a compulsive spinner begged me to take a class with her since she had clocked in over 16 YEARS of spinning.  I was a total barre devotee at that time with a regiment of at least 6 classes a week, so the concept of spinning always made me shutter. I would always ask my sister, “Why would I want to be in a dark room with music blasting on a stationary bike? Nothing about that sounds appealing.”  But she was relentless that weekend and insisted that the only way to cure my post-Hurricane Sandy blues was to take my stress out on the bike and have a solid 45 minute distraction.  Little did I know those 45 minutes would truly change my life forever. 

That class was a Rihanna theme ride that included music videos playing on a giant monitor and guys in spandex dancing throughout the room.  What seemed bizarre when I walked in quickly became my version of heaven.  Immediately I knew I was doing EXACTLY what I loved. I was dancing on a bike. I was singing, dancing, sweating, cheering and loving every single second of it… and I never touched my resistance once.  My legs were moving so fast I thought I would fly off that bike (never did that again!).

Fast forward to a year later and I’d clocked in 275 classes in just one year. I was officially addicted… and in each of those classes I daydreamed about what it would be like to teach. To inspire people the way all those instructors inspired me.  To help people understand that exercise CAN BE FUN.  To let people know that you can get lost in the music. That you can move your bodies in ways you never imagined.  That it’s possible to feel like you might die at any moment and at the same time feel beyond exhilarated in those moments.

So I did it. I stepped out of my comfort zone and became certified, but with zero intention to actually teach. I did it as an accomplishment to be proud of and thought my journey would end there.  But then that little voice inside my head told me that Hoboken needed a studio like the ones I attended in NYC. Why should I have to take a ferry or a bus or a train to get this kind of exercise? 

I was scared to do it on my own. I already had a business that I ran with my husband (more on that soon), so how could I possibly open a studio and start a second business.  So, I auditioned for a local studio in town that was looking for instructors. I prepared a three song demo- Dolly Parton’s “9 to 5”, Rihanna’s “Right Now” and J-Lo’s “Waiting For Tonight.” I was so nervous, I couldn’t stop shaking.  I got through my 3 songs and the feedback was crushing!  I was ‘too dance-y,’ ‘too fun,’ and I moved my hips too much.  I left puzzled, confused and my spirit was crushed.  Dancing and fun were in my DNA.  I didn’t know how to be any other way.  So I put the instructing dream to bed- forever. 

And then the best thing ever happened to me. A friend of mine, who knew I was an avid spinner, told me her husband and his friends were opening a high-end cycling studio in Hoboken.  She asked if I would meet with him… and that’s where my Prime Cycle journey began. The first word they used to describe the studio was “fun.” Bingo! I found my home!  I had the chance to work with the partners at Prime from the beginning to create something that we all knew would set us apart from the rest.  It is possible to be fun, to be dance-y and still be strong, athletic and challenging! Though I wouldn’t become a co-owner until several months later, I still was blessed to be a part of the early days and for that I will forever be grateful.

The first class I ever taught was the Sunday 9:30am Power Hour during Prime’s opening weekend in September of 2014- only two years from the time of my very first class.  I thought I would vomit. I was so insanely nervous. And I will remember the first song I ever taught for the rest of my life- Kelly Clarkson’s ‘My Life Would Suck Without You.”  Who knew that song would be so literal and represent how Prime Cycle would change my life?  After that first song I settled in to teaching the next 17 songs and I knew I was doing exactly what I was born to do. And I was doing it at 42 years old!  When class was over I ran to my husband, who very reluctantly had came to class, and I cried like a baby.  I was convinced I was awful and that nobody would ever come back, and he said the words that would change my life and my marriage- “I thought you were the most inspiring human being on the planet.” 

The years prior to this moment were no different than probably many couples’ lives who have also been together for many years.  Ups and downs, arguments and fights, and everything in between. But my marriage had a whole other layer to it- I worked with my husband every single day of my life for the 15 plus years we were together. All day, every day. Imagine that.  We were running a successful television and film business but it consumed our lives, our marriage and it completely consumed me. All I ever thought about were my kids and work. I had nothing that was just for me.  Nothing that made me feel independent.  Until that life-changing power hour.  I realized that teaching spin class was my escape.  My oasis.  My chance to not think about ratings and TV executives and mean celebrities and even meaner reality stars. I could focus on trying to inspire those who came to my class. And hearing Seth say those SUPPORTIVE words and knowing how much he would continue to support me truly saved my marriage.

For the first year, he came to every single one of my classes. This is a man who NEVER EVER exercised in the almost 20 years I knew him.  He supported me through each one of those classes- dealing with my constant barrage of questions. ‘Was it a good playlist?’  ‘Was it too easy?‘ ‘Was it too hard?’  ‘Do I look like an idiot on the bike?’  He always gives it to me straight and if I am not at my best, he tells me… and that’s the greatest sign of love.  Seth lost 25 pounds in 18 months- he was happier, healthier and our marriage was stronger- and it was all because of Prime Cycle.

Prime Cycle is truly my family. Not the building, not the studio, but the people.  My partners Bill, Tim, Jeff and Corinne have become lifelong friends- especially Corinne who keeps the entire place, and me, together.  The instructors and the staff are so supportive and dedicated to their craft.  And the riders are truly my new found family.  I don’t think people realize what an effect it has on us when they say how we’ve changed their lives or how they simply feel healthier.  When I hear weight loss stories, or how we’ve made exercise fun for them… my heart just sings. 

As I turn 45 this weekend (did I mention it’s my birthday!), my heart is full because my Prime Cycle family has filled it with love. I am honored to be a co-owner, an instructor and a friend to my community.  I will Party on a Bike for as long as people want me to or until my body gives up on me… hopefully NEITHER happens anytime soon.  Thank you Prime Cycle for giving me the life I was meant to live, and thank you Seth for letting Prime Cycle save our marriage.