Mommy's on the GO, Lets get healthy!


Melissa Gosser, RD is a leading dietitian and wellness expert who doesn’t believe in dieting. Melissa’s approach is all about providing you with the tools you need to make healthy decisions. Her love of health and fitness led her back to school where she earned her B.S. in Nutrition & Food Science from Montclair State University. She completed her clinical rotations through the College of Saint Elizabeth with a concentration in Nutrition Education and Counseling. With National Nutrition Month coming to an end we asked Melissa to give us a few pointers on how to stay healthy on a busy schedule.


As a busy mom of three I know how hard it can be to eat healthy. Whether you are a working mom or running around town with your kids the days fill up quickly and food is usually a last priority. When we forget to eat we become so starved that we shove anything into our mouths, which leads to over consumption of unhealthy foods that provide zero nutrition.  If you allow starvation to become a habit, you may actually contribute to your own weight gain.  So how can you eat healthy when you don’t even have time to shower you ask.  The key is to be prepared and eat a small snack every 3-4 hours.

Most of you probably prepare healthy snacks and meals for your kids, so while you are doing that make some snacks for yourself.  As a general rule I like to include things that are around 200 calories and contain protein, carbohydrates and fiber.  Carbohydrates contain the fuel that keeps you going, protein is important in restoring and repairing muscles and when combined with carbohydrates helps stabilize blood sugar, and fiber adds bulk to food without adding calories, so it fills you up and keeps you satisfied longer.  Put snacks in some Ziploc bags, toss into your purse or stroller every morning and you won’t find yourself devouring week old crackers from the bottom of your purse at 3pm.

Some of my favorite, easy, no-fuss snacks include:

-Clementine and handful of raw almonds or walnuts
-String cheese and small apple
-2 tablespoons hummus (they have small pre-made packs that are one serving size)      and celery/carrots
-2 tablespoons peanut butter or almond butter and apple slices
-Baby bell cheese and berries (strawberries, blue berries, raspberries)
-Laughing Cow Cheese and wasa crackers
-1 cup endamame
-6oz low-fat Greek yogurt and berries
-Kind bar (look for ones that have at least 6 grams protein, 7 grams or less of sugar and 5 grams or more of fiber (sometimes I’ll eat half and then 2 hours later eat the other half)
-Trail mix – make your own with cheerios, sunflower seeds, almonds, raisins – make a large amount and measure out ¼ cup as one serving

Instructors Spotlight, Meet Kelly!

As an athlete, student and teacher, Kelly has always had a passion for fitness and helping others live a healthy, active lifestyle. She loves making exercise fun, exciting and inspiring with her upbeat music and positive energy. Learn a little more about our instructor Kelly below!

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Kelly loves to sweat. Kelly immediately fell in love with cycling after just a few classes at various studios. She likes to mix up her fitness routine by adding in CrossFit and competing in local events.  A few years ago, Kelly was about 30 pounds overweight and found health through sweat, hard work and the Weight Watchers eating program. Motivating others to push their limits to another level motivates her every day to do the same.

Kelly loves being around the people she loves: her family, friends, boyfriend and most important, her dog Riley. She loves making herself laugh, traveling and being active through spinning, olympic lifting, and snowboarding - basically anything that gets her outside. She is a bit of a grandma at heart, she loves watching Netflix with a glass of wine on a Friday night so she can be ready to go for her early Saturday 7:15AM class!

Check her out; you won't regret it!
Tuesday 7:30pm
Thursday 5:45am
Saturday 7:15am

Spring Forward to Better Sleep


Happy Sleep Awareness Week Prime Riders!! It started on March 6th and ends this Sunday. Lets raise awareness towards the health benefits of sleep and the importance to the safety and productivity. Here at Prime Cycle we have 8 tips to help you have a peaceful and restless sleep at night...

1. Try to get in 7-9 hours of sleep so you can function properly the next day.

2.  Leave a couple of hours between eating and sleeping. According to Jillian Michaels, two hours would be the best to not have food before going to sleep.

3. The blue lights from our electronic devices can distract our sleep, so turn them off 30 minutes before going to bed.

4. Make your bedroom all about sleep! Comfortable mattress, pillows & bedding.

5. Start doing a "wind down ritual" every night. Incorporate breathing exercises and stretching to get mind ready for relaxation. One of our instructors, Ava Kyte, shared Meditation for a Calm Heart with us that you can do at your own home!

6. Calming essential oils, Lavender oil is great for relaxation and winding down. Put a couple drops on your pillow or on the scalp of your head and enjoy the soothing aroma.

7.  Have a cup of Bed Time tea before going to bed. Celestide Seasonings Sleepy time tea has all the essential herbs you need to relax and prepare for bed.
8. Hungry and can not fall asleep? The potassium and magnesium in bananas help as muscle relaxants. Enjoy a banana 30 minutes prior to bed so you can feel more relaxed when going to sleep.

{Don't forget to set your clocks ONE HOUR FORWARD on Sunday Riders!}

Our February Challenge Winner, Meet Mary Miller Fazio...

What does it take to become a Prime Cycle challenge winner? 31 rides in 29 days will definitely get you there, including multiple doubles and four rides (yes four) in ONE day. We sat down with Mary this week, to learn a little more about her & how she defeated the February challenge...


Growing up, Mary was a team athlete, participating in rowing and cheerleading. Ever since, she has been drawn to cardio group classes. Mary thrives around people with positive energy and is inspired by music that truly moves you, physically and emotionally. With Prime Cycle offering her early morning classes, she can get in her exercise before work and before the family is even awake.

As Mary increasingly has become a Prime regular, she is working out more often, and  feels generally more happy and energized. She has met many engaging and accomplished people, reminding her what a special town Hoboken is.

We asked Mary about the day she did FOUR rides in one day...
"Honestly, I didn't set out to do four classes that day. Alexa's 6am is always a great wakeup call, and I had an opportunity to push my work schedule a little later, a rare gift. I hadn't yet had a class with Abbey, so I was excited for that experience. She did a visualization ride during one song. I envisioned myself cycling on a quiet, winding, countryside road, lined with tall, thick trees and warm streaming light. I shut my eyes and was able to really clear my mind. Knowing the Challenge was at hand, and that many Prime members ride almost daily, I sensed if I had any shot to get in the lead, that was my opportunity. Dani's classes were next, and she is a master at channeling your mental focus so that you almost don't feel how hard you are working. I went for it!"

After her "marathon ride" Mary was surprisingly not too stiff, taking stretching extremely seriously, she spends extra time stretching after each class. Mary rewarded herself on the last day of the challenge with a 90 minute deep tissue massage, and throughout the month, she did splurge a bit more on favorite foods and ice cream. 

After the challenge was over we wanted to know how Mary was feeling.  "Once I started riding almost every day, I could feel that I broke through a plateau. Then when I did my first double, I broke through another and it felt incredible. I plan to keep pushing into a family vacation in a couple weeks, at which point I will sit on the beach with a frozen drink and just relax, together..."

{It's amazing what your body can do and how far you can push it. Keep striving to be the best you can be riders!}