Breath And Relax Ourselves For Better Performance...

Feeling stressed or tense lately? Prime Instructor, Ava, gave us some pointers on breathing and how to relax ourselves for better performance. Read below & enjoy a challenging Hybrid Class every Wednesday, Downtown at 12:15pm to reset mid day and finish your week strong and positive!

Screen Shot 2017-02-23 at 10.06.15 AMWe live by the work hard play hard attitude, especially around the Tri-State Area. The technology that’s available to us makes our lives easier but also much faster and more stressed. We work long hours and love participating in intense activities and workouts. How can we make sure that our lives and how we live will work for us not against us? After all, how much more stress and demand can we put on ourselves. It is important to not only balance our lives but our workouts too! 

Using relaxation techniques and the breath is becoming more important than ever before. Through those we honor our body’s needs to rest, recover and restore.

First, let’s take a look at what happens to the body when we are under constant stress:
-It causes muscle tension that can also trigger tension headaches, migraines, chronic muscle tension in the shoulders, neck, and head.
-As the fight or flight response kicks in, long term, ongoing stress increases the risk for hypertension, heart attack or stroke.
-The adrenal glands and liver work much harder, and we can develop anxiety, panic disorders, insulin resistance or diabetes.
-Some individuals tend to eat or drink more alcohol, which can eventually cause acid reflux, stomach ulcers.
-Stress affects how we view the world. Under a lot of pressure, we become more protective over what we know and less accepting to change. Life and growth come with change. ---Fear makes growing and improving much harder, if not impossible.
-It is hard to lose weight.  

Stress management, breathing, and relaxation techniques are an important part of my weight loss programs.

Now let’s see how the breath and relaxation can help you to recenter your body and lower your stress:

When we are stressed, we take shallow breaths, breathing into the upper chest area, which reduces the oxygen levels and puts the body in an alarm mode. Diaphragm muscle is used when we breathe correctly. As we inhale the diaphragm moves downward, increases the space in the chest cavity, giving space for the lungs to expand. As we exhale, the muscle goes back to its dome shape and pushes the air up and out of the lungs. It does not only helps us to take in more oxygen but also relaxes the nervous system.

Stress and emotions can change the breath, but it is possible to change our emotional and mental state with the help of our breath. It is amazing how much more control we have over how we feel than we believe so.

As we calm our nervous system, our body and mind become more relaxed too. When we are relaxed we see the world from a more positive perspective; it is easier to resolve problems, accept and go through challenges, we have more joy and ease in our lives.

Learning to breathe and giving your body the time to relax greatly benefits your fitness performance, weight loss goals, the quality of your life and your general wellbeing.

Knowing this, we wanted to give you a chance to get your workout in and reset every Wednesday at 12:15 pm with a Hybrid class at the downtown location. The class starts with a challenging 35 minutes ride and 10 minutes breathing and relaxation to make the workout well rounded.

Cycling and Pregnancy...A Fitness Match in Mommy Heaven

You already know that exercise is good for you, but it's especially beneficial when you're pregnant. I sat down with personal trainers and our instructors here at Prime Cycle, Ava K  (Annette Lang - Pre and Postnatal Certification) and Dani I (Pre-and Post-Natal American Council on Exercise Certification, ACE), on why exercise benefits you and your baby...

FullSizeRender_copy22Regular exercise during pregnancy benefits you and your baby in these key ways:

~Reduces back pain

~Eases constipation
~May decrease your risk of gestational diabetes, preeclampsia, and cesarean delivery
~Promotes healthy weight gain during pregnancy
~Improves your overall general fitness and strengthens your heart and blood vessels
~Helps you to lose the baby weight after your baby is born 

  -American Congress of Obstetricians and Gynecologists

It is recommended that moms stick to the same exercise routine before their pregnancy. If you would like to start taking indoor cycling classes or you are a novice rider make sure to follow the guidelines bellow to keep you and your baby safe.

-First things first, get your doctor's clearance to work out.

-Talk to your instructor and tell her that you are pregnant. Your instructor will help you set up you bike accordingly. Elevate your handlebar to keep your back safe.

-At the beginning of your pregnancy, most likely you won't have problems with getting up from the saddle. As you progress, it is going to become more challenging because your center of gravity changes. Stay in the saddle when you get to this point. This is also true if you are a beginner. If you do not feel comfortable getting up, take care of yourself. Always honor your body and do what feels right for you.

-Indoor cycling classes can be very intense. No matter how hard other riders work, hold the space for yourself and make sure you could carry on a conversation throughout the whole class. It might be challenging to be in a class without pushing with the other riders. No matter what the instructor screams out, stay in your comfort zone.

-Stay hydrated and make sure you are not getting overheated. Wear layers, loose and light clothes.

sarah-There are going to be days when you can work harder, and there are going to be days when you will be hardly working. Pay attention to what you, your body and your baby needs and be flexible with your workout output.

-Wearing a heart rate monitor can be beneficial to monitor your exertion during class. The guideline used to be to not exceed 140 BPM. Today heart rate limits aren't typically imposed. Nevertheless, get clearance from your doctor before coming into the studio and let your instructor know that you're pregnant.

-Choose a bike that is near a walkway or exit so that you can easily get off the bike if you should need to go to the bathroom or get fresh air.

-Cycling studios can become hot and humid so make sure to choose a bike near a fan. You can always call Prime ahead of time and ask to be put on a bike in a well ventilated part of the room.

-Listening to your body can't be stressed enough- if you're an avid exerciser prior to pregnancy you may have to pull back depending on how you feel- sometimes changes are gradual other times they're quick. Check in with yourself and be honest about how you feel. Be present.

-Your balance, fatigue level and respiration will all be affected as pregnancy continues, you will have to make adjustments to accommodate those changes. Some women cycle all the way through pregnancy and others can't. It's an individual experience so honor it and pay attention to what your body and baby tell you.
                                                    Happy Riding Mommies & Mommies to be!

P.S. I Love You Day

One of our instructors here at Prime Cycle, Alex K, is raising awareness for P.S. I Love You Day. Her sorority sister, Brooke DiPalma, started the non-profit after her father committed suicide. Every 2nd Friday of February is PS I Love You day and everyone is encouraged to talk about bullying, depression, and suicide and wear purple across the country. There is a program for students of all grade levels across the country that participate - this year over 100 schools will take part in PS I Love You Day on Feb 10th.

PS I Love You Day Logo_copyMission Statement:
Telling someone P.S. I Love You, can change their day from being horrible to amazing, and can even save their life. Spread the Love. Brooke and her family are aiming to have 70,000 people wear purple on February 10th-around the world.

Donations are never required, but they ask that if you do fundraise within your community, you donate 50% back into your program to help P.S. I Love You Day 2017, 25% to your local Suicide Prevention organization, and 25% to P.S. I Love You Day Inc. to help begin a scholarship fund for students who have participated in
P.S. I Love You Day. 

Checks for the cause can be made out to P.S. I Love You Day, Inc. and activity ideas, materials, or personal letters can be sent to:

                                                                    P.S. I Love You Day, Inc.
                                                                             P.O. Box 435
                                                                      West Islip, NY 11795
                                                  or emailed to

Learn more information about P.S. I Love You Day by clicking on the link