5 Water Bottles That Won't Break The Bank...

Hydration is key riders, especially during these hot summer days {Summer isn't over yet!}. The water bottles that stay hot/cold for up to 12hrs are the newest craze on social media these days, I must say they are AMAZING. Even though these water bottles are a life savor, they can be a bit pricey. We have 4 water bottles that you can get for under $25 that are just as good {even better} than the pricey brands...

.::Simple Modern Wave water bottle {$15-$20)::.
These bottles are vacuumed sealed & 18/8 Stainless steel. Comes in 4 sizes and a wide range of colors to choose from.

.::Polar bottle insulated water bottle {$7-$15}::.
They are insulated sports water bottles. Dual-wall insulation keeps drinks cold twice as long. Available with the Zipstream® high flow, self-sealing cap. Comes in more than 60 unique colors and graphics. It is also BPA and Phthalate free

.::Uter EQ insulated stainless steel {$15-$18z}::.
Double wall vacuum insulated stainless steel water bottle keeps drinks cold for up to 24 hours and hot for up to 6 hours. Made of 18/8 stainless steel. High quality powder-coated matte finish exterior that never sweats. Lightweight design will fit snuggly in most vehicle cup holders, bicycle and backpack carry cages. Comes in 4 different colors.

.::Thermos Nissan Intak Hydration {$9-$17}::.
Made from BPA-free, impact resistant and dishwasher durable. Easy opening hygienic push button sipper lid with locking ring. Comes in a wide range of colors.

Turkey Meatballs with Carrot "Pasta"....

IMG_6223.::Turkey Meatballs::.
- 1LB of extra lean ground turkey
- 1 Egg
- 1/2 Cup of instant oats
- 1 Cup Shredded Zucchini 
- 1/4 Cup of chopped baby tomato 
- 1/2 Cup white onion
- 2 Cloves of garlic
- 1 TBS Everything But The Bagel Seasoning (Trader Joe's)


- 1 Large Carrot made into noodles 
- 1/2 cup edamame 
- 1 TSP of coconut aminos
- 1/2 TSP sesame oil
- 1/2 TSP Sesame seeds
- 1 TBS chopped green onion

- Combine all ingredients & stir well.
- Shape mixture into 1 1/2-inch meatballs.
- Place on a broiler pan coated with cooking spray.
- Bake at 400° for 15 minutes or until done. 

- Mix all the ingredients for the sauce until you get them all combined.
- Cut your carrot into noodles.
- Pour sauce over the carrots and gently mix them by hand to coat.
- Top with green onion, sesame and edamame and serve fresh.

The Poke Bowl...

Im sure you all have seen Hoboken's newest food craze all around town, The poke bowl. Pronounced poh-kay, this raw fish salad is typically served as an appetizer in Hawaiian cuisine. Poke is the Hawaiian verb for "slice" or "cut," so it often includes either small cuts of fresh tuna, salmon, chicken or tofu. If you haven't tried it yet riders, I highly recommend you do. Here are some reasons why your next meal should be a poke bowl...

makai-poke-hobokenPoke is one of freshest, tastiest, healthiest new food trends around. You can consume 4 ounces of poke for just under 150 calories, only 5 grams of fat, and 24 grams of protein. Since protein is critical to maintaining muscle health and works to balance hormones, eating poke is a great (and delicious) way to meet your daily protein needs. Not only is it naturally low in calories, its also extremely fulling. 

Riders, your heart will thank you. Poke delivers those important heart-healthy omega-3 fatty acids. Omega-3s help to protect your heart and reduce the risk of death from heart disease by lowering your blood pressure and heart rate and improving other cardiovascular risk factors. Fish intake also has also been linked to a lower risk of stroke, depression, and mental decline as we age. Consuming poke regularly also will keep you in line with the American Heart Association’s recommendation to consume fish at least twice a week.

Make sure when creating your own poke bowl, focus less on the fish and more on the add-ins. Pick brown rice over white to get more fiber in your poke bowl, and load up with as many vegetables as you can for max nutrients and minimal calories. Go easy on the sauces, many are high in both salt and fat (ask for a squeeze of lemon instead for extra flavor.)

Craving one right now? Well Hoboken has two locations: Shaka Bowl in The Monroe Center and Makai Bowl Co. located on 521 Washington Street.

                                          Enjoy Riders!!

Top 5 Things You Should Be Doing Post Spin...

Sure, we all know we should be stretching and drinking plenty of water, but we don’t normally make it a priority. The perfect post-gym routine is easier said than done. But how you handle those 30 minutes immediately following a sweat session is just as important as the workout. Would you take the time to stretch if you knew it would help you relax while improving flexibility and speeding muscle recovery? We have 5 top post workout routines you should add into you workout to help you recover for your next class...

IMG_4490_copy1.Cool Down

There is a reason behind why we recommend staying for cool down after class, its only 3 minutes of your time but a proper cool down is just as important as the workout itself. One of the most important functions of the post-exercise cool down is to prevent dizziness. Strenuous exercise causes the blood vessels in your legs to expand, bringing more blood into the legs and feet. When you stop exercising suddenly without taking time to cool down, your heart rate slows abruptly and that blood can pool in your lower body, causing dizziness and even fainting

2. Stretch
Skip those stretches, and you're not only at a greater risk of tearing a muscle, but you're also missing out on some key moves that could help elongate and lengthen your body while your muscles are warm and limber. {Make sure you stretch while your muscles are still warm}

3. Foam Roll

increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.{Check out our latest post on Proper foam rolling techniques }

4. Drink H2O
The importance of drinking water cannot be emphasized enough. It is especially important to drink water after exercise and physical exertion. When you exercise, you lose water through sweat. "Proper hydration regulates body temperature, flushes toxins out of the body, relieves headaches, helps reduce cavities and tooth decay, gives you healthy skin, protects and cushions vital organs, prevents joint pain and arthritis, and the list goes on." -OUNCE WATER®  

5. Fuel Up 
Make sure you're intaking some kind of protein within one hour after working out. Protein helps to kick off the muscle rebuilding process after they have been throughly fatigued. We tend to lose magnesium as we sweat during a workout. Intaking magnesium rich foods such as dark leafy greens, regular milk, almonds, cashews, sesame seeds, fish (like wild salmon and halibut), and avocado is an important way to replenish and repair your tired body. Magnesium is used in just about everything your body does to effectively exercise and build muscle, muscle and nerve function, blood glucose control, and energy production.

Road Trip Snacks To Keep You On Track...

Summer is the perfect time to hit the open road: School’s out, summer Fridays, the weather’s pleasant, and the possibilities are endless. The only dilemma is trying to stay on track and eating healthy on the road. We have some healthy options that you can pack up for your next road trip. Enjoy Riders!

Seasonal Fruits and Veggies::.
{Their high water content will help you stay hydrated} 
  • carrots
  • Cucumbers
  • peppers
  • summer squash
  • grape tomatoes
  • berries
  • watermelon
  • peaches
  • grapes
  • nectarines                       
-Bring hummus for added protein to dip your veggies in

{Packing foods high in protein will keep you filling full longer}
  • Beef or Turkey Jerky
  • mixed nuts
  • Justin's Almond butter packets (packed with 7g of protein)
  • string cheese
  • Protein shake (make it before leaving and store it in a stainless steal water bottle
  • protein bar
.::Make it personal::.
{Make these before your road trip instead of stopping at the nearest rest stop restaurant}
  • Make a fruit and cheese platter. Using apples, string cheese and mixed nuts
  • Almond butter with jam on ezekiel bread (ezekiel bread will help give you energy)
  • Salad in a mason jar. Pack up a serving size of dressing, pour in and shake!
  • Smoked salmon on whole grain crackers. (smoked salmon has 25g of protein)
  • trial mix using nuts, dried fruit and whole grain cereal 
{It's important to stay hydrated as well on a road trip riders!}
  • Coconut water
  • Lemon cucumber water
  • watermelon mint water
  • Blueberry lemon water

Our Favorite Beaches at The Jersey Shore...

"Down the Shore" is common to hear around Hoboken during the summer months. The Jersey Shore consists of 130 miles of oceanfront from Cape May to Sandy Hook. With the sandy white beaches, boardwalks, amusement parks, outstanding restaurants and fun night life, The Jersey Shore is the place to be. I asked our instructors here at Prime Cycle which Jersey Shore beach they love to visit when they aren't teaching. Check out where you can find them "down the shore"...


Julie Iunnamed_copy3My absolute favorite beach in NJ is Cape May.  For the past 15 years, we visit Cape May every Labor Day weekend. It is family tradition I will always cherish.  It’s the only beach in NJ where you are guaranteed to see dolphins sometimes a dozen or more at one time!  The sand is powdery white and pink, the ocean is always warm, the waves are perfect for swimming and boogie boarding and my absolute favorite part is I can get the best gluten free pancakes and eat them beachside at Uncle Bill’s Pancake House!  A quick 2.5 hour trip from Hoboken! 

- Asbury Park. Great Nightlife and restaurants. Favorite place to go is Porta.

Kelly M
- Manasquan! I've done shore houses in the past with my friends there for years. Leggests is my favorite place in the world. I also met my fiancé in Squan. {They will be getting married December 16, 2017}

Caitlin F
- Lavalette. My family rents a house every year and it's extremely relaxing.

Alexa D
unnamed-1_copy4I love Manasquan beach! I've gotten a summer house with friends 3 years in a row.  I've grown to love the area, the people, the mad rush down the Parkway on Friday afternoons and Leggetts Sand Bar!

Hydrating With OUNCE WATER®...

Hello summer heat!

Year round, but especially during the warmest months, hydration should be a top priority in your overall wellness plan.  160404-OW-Group_copy

Proper hydration regulates body temperature, flushes toxins out of the body, relieves headaches, helps reduce cavities and tooth decay, gives you healthy skin, protects and cushions vital organs, prevents joint pain and arthritis, and the list goes on.  

Keeping track of the water you drink every day can be easier said than done. Enter OUNCE WATER®.  OUNCE WATER is one of the fastest growing premium bottled water companies based in New York City.  Founded by actor and producer Theo Rossi, along with Meghan Rossi, Christina Korkowski and Nicholas Carmona, OUNCE WATER is making healthy habits easier.  

With a goal of consuming 80 ounces of water per day, OUNCE WATER does the math for you.  Simply drink two OUNCE WATER 40oz bottles or four OUNCE WATER 20oz bottles of premium Natural Spring Water and you’ll reach your daily goal.  

OUNCE WATER is naturally balanced and free from additives and chemical processing.  OUNCE WATER owes its freshness to its pristine underground water source protected by Mother Nature for more than 600 million years.

Make this part of your day a no brainer and check out OUNCE WATER.  You can ‘Get OUNCED’ today at both Prime Cycle locations!

Foam Rolling To Reduce Soreness & Tightness...

Hey Riders, as we all know, stretching is key to incorporate into our workouts to help prevent injury and reducing soreness. Did you know that Foam rolling is also a key component to incorporate into your workout as well? Foam rolling also known as ,Self-myofascial release, is a fancy term for self-massage to release muscle tightness. Using a foam roller is a way to perform myofascial release around muscles. “Myofascial” refers to fascia, the connective tissue that surrounds your muscles and other body parts and allows for movement. Foam rollers can target trigger points, which are areas in muscles where knots have developed over time. Also, limiting soreness by increasing blood flow, flexiblity and range of motion. Personal Trainer and our instructor here at Prime Cycle, Caitlin, has shared 5 important form rolling techniques that you should be doing after your cycling workout...

-Keep it SLOW & CONTROLLED. Yes, it may hurt a little but that means its working!
-90 seconds for each muscle group 
-Roll for longer at points of major discomfort 

Lay Length wise on the foam roller, knees bent and feet placed on the floor. Rest your warms in a 'W" with your palms facing up and elbows rested on the ground. Slow and controlled bring your palms up towards the crown of your head and back down to your starting position. 

.:Upper Back:.IMG_5556

Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides. 


.:IT Band:.IMG_5560

Lie on your side with bottom leg placed onto a foam roller between the hip and the knee and top leg crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg. Roll your leg over the foam from your hip to your knee. Repeat on opposite leg.


Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as is tolerable, roll from above the knee to below the hip. Repeat on opposite side.


Sit with your butt on top of a foam roller. Bend your knees, and then cross one leg so that the ankle is over the knee. Shift your weight to the side of the crossed leg, rolling over your glutes until you feel tension. Repeat on opposite side.

We now have a RECOVERY ROOM at our Downtown location Riders! Stocked with yoga mats, foam rollers and lacrosse balls to help you rocover before or after your ride. Enjoy!

6 Best Books To Read This Summer...

Woo! Summer is finally here riders! Whether you are on vacation or relaxing outside on the pier or beach, it's always nice to kick back with a good book. From the hottest reads to hit the 2017 bestseller list to brand new paperbacks easy to tuck into your bag, these are the perfect books to make your summer even sweeter...

.::Women In Sports By Rachel Ignotofsky::.sports

'Women in Sports' highlights the achievements and stories of fifty notable women athletes from the 1800s to today, including trailblazers, Olympians, and record-breakers in more than forty sports. The athletes featured include well-known figures like tennis player Billie Jean King and gymnast Simone Biles, as well as lesser-known champions like Toni Stone, the first woman to play baseball in a professional men’s league, and skateboarding pioneer Patti McGee. 

.::Fall Down 7 Times Get Back 8 By David Mitchell::.

Naoki Higashida shares his thoughts and experiences as a twenty-four-year-old man living each day with severe autism. Higashida explores school memories, family relationships, the exhilaration of travel, and the difficulties of speech. He also allows readers to experience profound moments we take for granted, like the thought-steps necessary for him to register that it’s raining outside. 
Both moving and of practical use, this book opens a window into the mind of an inspiring young man who meets every challenge with tenacity and good humor. However often he falls down, he always gets back up.

.::Carpe Diem By Roman Krznaric::.51qNPl9yfOL._SX331_BO1,204,203,200_

'Carpe Diem' examines not just the contributions of great thinkers throughout history, but also reveals insights from the lives of great seize-the-day practitioners including nightclub dancers, war photographers, bored housewives, and committed revolutionaries--offering a wide range of solutions to the daunting challenge of leading a meaningful life.

.::How To Be Everything by Emilie Wapnick::.x500

'How to Be Everything' teaches you how to design a life, at any age and stage of your career, that allows you to be fully you, and find the kind of work you'll love. Leaving you feeling good, with encouraging advice on distilling a variety of passions and interests into success.

.::All The Lives I Want By Alana Massey::.519pO8z8lvL._SX330_BO1,204,203,200_

These essays are personal without being confessional and clever in a way that invites readers into the joke. 'All The Lives I Want" opens your eyes to mental illness, the sex industry, and the dangers of loving too hard. It is a book that shows the celebrities who have shaped a generation of women--from Scarlett Johansson to Amber Rose, Lil' Kim, Anjelica Huston, Lana Del Rey, Anna Nicole Smith and many more. These reflections aim to highlight women's legacies, and in the process, teach us new ways of forgiving ourselves.

.::The Futures By Anna Pitoniak::.29942557

Rich in suspense and insight, Anna Pitoniak's gripping debut reveals the fragile yet enduring nature of our connections to one another and to ourselves. 'The Futures' is a story of a couple coming of age, and a portrait of what it's like to be young and full of hope in New York City, a place that so often seems determined to break us down--but ultimately may be the very thing that saves us.

                                                              HAPPY READING RIDERS!!

Five Easy Ways To Transport Yourself To Prime Cycle...

Hey Riders! Did you know that Hoboken is one of the top public transportation cities in America? 56% of men and women use public transportation to commute everyday. If you're from Jersey City, Weekhawken, NYC or even Hoboken, public transportation makes it easier for you to get to our studios for a class.  Here are FIVE easy ways for you to get to both of our studios for a killer workout.

Bus using NJ Transitdownload

Journal Square - Take the 87 down to Hoboken Terminal 

The Heights- Depending on your location take the 87, 85, 119 or 126 down to the Hoboken Terminal

Paulus Hook & Newport- Take the 64 or 68 down to Hoboken Terminal. {Paulus Hook you can grab the bus from Columbus Drive at Hudson St.}

Weehawken- Take the 86 or 126 down to the Path Station. {The 126 can drop you off near 10th street if you're looking to go to our Uptown location)

Path & Light Rail

Journal Square & The Heights- Take the path at the Journal Square Plaza. You may need to transfer at Exchange Place or Newport. Jump onto the Hoboken train and you'll be here in 3 minutes.

Paulus Hook- Take the path from Exchange Place to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you to the Hoboken Terminal as well.

Newport- Take the Path from Newport Station and it's just a 3 minute ride to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you into Hoboken.

Weekawken- Take the Hudson Bergen Light Rail line to the Hoboken terminal.

Manhattan- Take the Hoboken Path train from 33rd, 23rd, 14th, 9th or Christopher Street to the Hoboken terminal.

Bike Ride

Hoboken has the Hudson Bike Share making it convenient to rent a bike for up to 30 minutes. Check out to see where there is a bike station near you. {Both of our locations has bike stations steps from the studios}
If you have your own bike, Hudson walkway makes it easier and safer for you to get to both of our locations.

The Hop

For just a $1 {students .50} this Hoboken Shuttle can bring you near both of our locations. Buses will stop at any intersection along the route when flagged down. The Hop has 3 different shuttles {Red Hop, Green Hop, Blue Hop} depending on where you plan on going make sure to read the side of the bus since they all take certain routes. You can download the SmartTraxx application for iOS or Android to track the Hop on your mobile device.


Uber is all of our heroes, lets admit it. Already being extremely convenient to order a car on your IOS or Android, we also put  $5 back into your Prime Cycle account for taking one to our studio. All you need to do is save the receipt and show someone at the front desk when checking in. You can use it towards water, shoes, food, Clarity Juice and classes!