Staying Hydrated with Infused H2O at Home!

Happy first week of summer Prime riders!! With these hot summer days rolling in, it is important to keep hydrated. Why you ask? Consuming the proper amount of water allows your body to function at its full capacity. Below are some quick, informative tips and facts about staying hydrated. 

It is important that you get enough water before, during and after exercise. Water helps to regulate your body temperature, as well as, transport the nutrients throughout the body to give you energy. Without being hydrated properly, your body cannot perform to the best of its ability. Some symptoms of dehydration are fatigue, dizziness, muscle cramps and a darker yellow urine. 

If you're looking to spice up your boring H2O, check out these fun, infused water suggestions! Mix it up, drink it up and feel refreshed! 


Strawberry Lemon Flavored water

4-6 strawberries, sliced
1/2 lemon, sliced
Small handful of basil
Ice and cold filtered water
{"Adding basil to water gives it an amazing freshness and the fruit adds just the right amount of sweet tang."}

Watermelon Mint Flavored water
2 slices of watermelon, cut into thirds or quarters
Small handful of Mint 
Ice and cold filtered water

Blueberry Orange Flavored water
Handful of Blueberries
1 Mandarin Orange

Ice and cold filtered water

Strawberry Lime Cucumber Mint Flavored Water
2-5 sliced strawberries
1/2 cup sliced cucumbers
1 lime sliced
handful of fresh mint leaves
Ice cubes and filtered Water

Rosemary and grapefruit flavored water

{Let it sit overnight, perfect for the next day}
1/2 Grapefruit
a couple springs of rosemary {its okay to be generous}
Ice cubes and filtered water

Citrus and Cilantro
1 large orange, sliced

1/2 lemon, sliced
½ large cucumber, sliced
1 handful of fresh mint
Ice cubes and filtered water

                                               {Stay Hydrated & Enjoy Riders!}

100 Miles From Philadelphia to Atlantic City. Meet Century Rider, James Russo...

100 miles of pure outdoor cycling, WOW. This past weekend, Prime Cycle rider James Russo, participated in the "Bridge To The Beach" Bike-A-Thon, starting in Philadelphia and finishing at the Boardwalk Hall in Atlantic City, NJ. He teamed up with The American Water Team, who raised $11,195 contributing towards the $1,339,940.40 The American Cancer Society raised that day. With June being Men's Health Awareness Month, I was very excited to interview him for this weeks blog. Read more about how James prepared for the race and how it felt to cycle for 100 miles.

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-What was your training schedule like & how long did it take you to prepare for the race?

Monday to Friday, I cycled or spun every day for up to an hour with target power and heart rate goals.  On the weekends, I cycled upstate around Greenwood Lake, Wanaque Reservoir and out to as far as Woodbury Commons - weather and schedule permitting.  When I can't get road time on the weekend, I love to stack classes -  Dani's Weekend Warrior plus Prime Power 60 on a Saturday AM or Dani's Sunday Survivor and Julie's Power Hour on Sunday - combined and spinning through the break you can crank 2K calories out with an average heart rate at 165-170 and power peaks in the 400s.  Keep in mind that a century ride may burn as much as 7k calories in 6 hours (20-21mph plus water stops)

-Did you hit any walls during the race, if so, what motivated you to keep going? 

Your limits are always explored on a century ride..  For me it's usually a strong headwind or excessive climbing routes.. There are segments where you feel like you're back at prime on gear 10 pumping 450 Watts with Dani yelling that you can do more 900 club!!! What gets me through is focusing on my breathing.  Sometimes you have to focus on the simplicity of  breathing (and form) to move beyond the wall.  Consider spending some time in meditation out by the river with Prime's own instructor Ava.  You'll be amazed where and when a meditation form can be used!

-How did Prime Cycle help?

The energy and team at Prime is incredible.  You can get lost in the music at the back of the room or explore mindfulness on a bike with Ava. The great thing is the variety of classes, music and classes.  My eyes open and I'm excited to hit a 5:45am class before work.

After the race James ended up coming in on Tuesday morning for Ava's 7am Mindful cycle class... how did he feel?! 
"Rested. After a day off on Monday it was great being in her class finding mental and physical balance again."

James also rides on the BNY Mellon team for the October Bike MS NY event each year. That century is a challenging event that starts on a pier in mid town, comes through the Holland Tunnel, passes PRIME CYCLE on its way north past the Tappan Zee Bridge before turning inland for a long loop that eventually leads the rider back over the GWB and back down the west side to the starting point on the river at 54th street.

For more info on the Bike MS event or if you're considering contributing please visit: 

James Russo is a dedicated rider at Prime, who brightens the room with his self-motivation, social personality and fierce accomplishments inside and outside of the studio! James is also getting married to his fiancé this weekend, who is also a dedicated rider to Prime!
                                            {Congratulations Jacqueline & James!!}

Mood Boosting Foods For Your Everyday Lifestyle...Bring On Those Smiles!

Besides June being the first month of the summer…It is also national SMILE MONTH! What about June does not make you want to smile from ear to ear?! Since eating and fitness go together like peanut butter & Jelly, its important to keep our minds happy as well as our bellies. So get those grocery lists ready because we have some awesome mood boosting foods & recipe that will brighten up your day!
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"Feed the body food that will work for you not against you: The key is to eat for nutrient density – real whole foods vs. processed foods. That means eating foods high in B12, Iodine, magnesium, folate Vitamin’s, Omega 3’s (Vitamins, minerals, fiber) all of which help fight low mood, energy and fuzzy thinking"

Chicken (Organic or pasture-raised)
-organic chicken is a good source of the B vitamins that may help to boost your memory and improve your mental focus.

Mussels- High in B12 & also contain trace nutrients that are important to balancing your mood, including zinc, iodine, and selenium, things vital to keeping your thyroid, your body's master mood regulator, on track.

Blue potatoes- Rich in iodine that also helps regulate the thyroid

Broccoli- One of the top sources for vitamin K, which boosts verbal recall. Loaded with B vitamins as well and improves mental functioning and mental focus.

Lemons & Limes- Loaded with Vitamin C, improves your memory & puts you in a happy mood.

Greek Yogurt- Make sure you grab the kind from cows raised on grass. Proper calcium levels gives the “ok” for your body to release feel-good neurotransmitters. (When feeling anxious grab a couple spoonfuls of it & you will start feeling a difference)

Honey- help reduce inflammation which is important for maintaining a healthy brain

Dark chocolate- provides an instant boost in concentration and mood and even improves blood flow to the brain, helping you feel more vibrant and energized (make sure you grab the one with the highest percentage of chocolate)

Herbs you can always use to spice up your meals & mood:

Grilled Shrimp Tropical Mango Salad with Cilantro Lime dressing

8 cups salad greens
1 yellow bell pepper
1 bunch radishes
1 cucumber
1 mango
¾ pound shrimp, shelled and deveined (optional)
Skewers for grilling
½ teaspoon cumin
½ teaspoon paprika
2 green onions
⅔ cup Greek yogurt
½ cup lightly packed cilantro
1 lime (2 tablespoons juice)
⅓ cup olive oil
½ teaspoon kosher salt
1 tablespoon honey
½ cup roasted salted cashews

-Preheat a grill to medium high.
-Wash the salad greens. Dice the bell pepper. Thinly slice the radishes. Peel the cucumber, then thinly slice it. Dice the mango.
-Place the shrimp onto skewers and sprinkle it lightly with kosher salt, cumin and paprika. Grill over medium high heat until pink and opaque, about 3 to 5 minutes per side.
-To make the dressing, chop the green onions and place them in the cup of an immersion blender (or blender). Add ⅔ cup Greek yogurt, ½ cup lightly packed cilantro, 2 tablespoons fresh squeezed lime juice, ⅓ cup olive oil,½ teaspoon kosher salt, and 1 tablespoon honey. Blend to combine.
-To serve, place salad greens on a plate. Top with vegetables, shrimp (if using), and cashews, and drizzle with lime cilantro dressing.