Our Hip Flexors Need Loving Too...

Cycling and tight hips go together like peanut butter and jelly. Over time, your overworked hip flexors start to tighten and shorten. As a cyclist it is very important to stretch out your hips to protect against injury as well as improve your performance. So give those hips some love and enjoy these two yoga stretches you can do at home or in the studio. 
                                                                         Pigeon Pose
From Down Dog, bring your right shin forward and down so that your right foot is in front of your left hip and your right shin is nearly parallel to the front edge of your mat. Flex your right foot. Stretch your left thigh back as you draw your left hip forward. Lengthen your belly as you fold over your right leg. If your right hip does not easily reach the floor, place a folded blanket or block under your right sitting bone. Stay for 10 long and steady breaths. Repeat on the other side.
                                                                          Fire Log Pose

Place your right foot on top of the left knee {or just above the knee}, and fold your left foot underneath your right knee. Your shins are now stacked up like two pieces of fire logs. Make sure there is no pain or stretch in the knees.Keep both ankles flexed and keep the shins parallel to the front of your mat. Inhale to straighten your back and make yourself long. Press both sitting bones equally to the floor, and make sure your lower back is not rounding. Stay here, and keep your hands or fingertips on the floor next to you. If it feels possible, start to bring your upper body forward. Keep your back straight and long, and bring your upper body towards the legs. You can keep your hands on the legs, or extend your hands on the floor in front of you. Stay for 10 long and steady breaths. Repeat on the other side.


From Sweaty & Messy in the studio to Clean & Fresh on the streets...

After a 45 minute spin class I know we all aren't walking out looking like Taylor swift but with a few amazing tips & products we can have you leaving Prime Cycle looking fresh & Clean...


Recently discovered by our manager Corinne, our Prime Cycle staff is now HOOKED on Not Your Mother's Clean Freak Refreshing Dry Shampoo!
Found at a local drugstore {14th street CVS} for under $7 and it also comes in travel size for your spin bag. Dry Shampoo gives you an extra 2-3 days without washing your hair, secretly hiding the oils, moisture & odor. Spray the dry shampoo onto your roots before class, helping reduce the amount of moisture going into your hair. After class, grab a blow dryer {we supply them in our bathrooms} adjusting the setting to cool, flip your hair upside down and dry. Afterwards, take your dry shampoo again and spray at your roots, brush it and you're ready to go!

Love Your Heart This Valentines Day


The perfect gift this Valentine’s Day is the gift of a healthy heart to your love ones. Along with Valentine’s Day, February marks American Heart Month, a great time to commit to a healthy lifestyle and make small changes that can lead to a lifetime of good heart health. Heart disease is the leading cause of death for men and women. You & your love ones can prevent heart disease by making simple changes, visiting your doctor yearly, adding exercise to your daily routine and increase healthy eating.

                                            ..::Chickpea Chocolate Chip Cookies::..

Here is a simple heart healthy chickpea chocolate chip cookie recipe that you can easily make for your love ones this Valentines day weekend! Chickpeas, also known as garbanzo beans, are packed with high fiber, potassium, vitamin C and vitamin B-6 content that all support heart health. Made with zero eggs, butter, flour, or white sugar you will sure fool everyone into thinking they are the real thing {I sure did on Super Bowl Sunday!}


-1 & 1/4 cups of Chickpeas {Cooking your own is healthier than canned, sticking away from the excess sodium & chemicals that are found in canned food}
-1/4 cups of crushed almonds
-1/2 cup of Almond butter 
-1/4 cup of agave 
-1/2 cup of instant oats 
-1 TBS of organic vanilla extract
-1/2 TBS of organic brown sugar
-1/4 TPS baking powder 
-1/4 TPS baking soda 
-1/2 Cup of chocolate chips {I used Enjoy Life dairy,nut & soy free mini chocolate chips}


1. Preheat your oven to 350°F. Combine all the ingredients, except for the chocolate chips, in a food processor and process until very smooth. Make sure to scrape the sides and the top to get the little chunks of chickpeas and process again until they're combined.

2.Put in the chocolate chips and stir it if you can, or pulse it once or twice. The mixture will be very thick and sticky.

3. With wet hands, form into 1 1/2" balls. Place onto a baking sheet or a piece of parchment paper. If you want them to look more like normal cookies, press down slightly on the balls. They don't do much rising.

4. Bake for about 10 minutes. The dough balls will still be very soft when you take them out of the oven. They will not set like normal cookies.

5. Store in an airtight container at room temperature (or in the fridge) for up to 1 week.


                                                Enjoy & Happy Valentines Day!! XOXO

Keeping it Fresh, Keeping it Real in Third Position with our Lead Instructor, Dani..

Quick Tip Friday! Watch the video and enjoy a few tips on proper form while in third position with Dani! "Listen to your instructors cadence or match their legs. Keep your hips back, chest up and core always engaged. Do not force yourself onto the handlebars, stay light & lifted and get onto that beat. Use the breath with the movement, it all ties together nice and easy. Keep it fresh, keep it real."