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Planking For A Stronger Core...

Keep your core engaged riders! It's a common word you'll here in the studio from our instructors. A strong core is the fundamental part of cycling. While your legs are the major source of power in cycling, the muscles that make up your core are the foundation. It's important to incorporate core exercises into your workout regime to become a stronger rider and to prevent injuries. One of the best core excerises you can do riders, is PLANKING! Check out below how to properly plank and why this full body core exercise is a winner in our studio...

plank1_copyThe plank is one of the best exercises for core conditioning (your core runs from the top of your shoulders all the way down to your hips) but also works your glutes and hamstrings, supports proper posture, and improves balance. A strong core will help with climbing, sprinting, jogs and even help your posture. 


How To Do The Front Plank:
Lie on your stomach and put your elbows underneath your shoulders. Place your palms face down in front of you and rise up, so you support yourself using only your forearms and your toes. Make sure you keep you do not drop your head or hips. As you gain strength in your abs, back, shoulders, chest, quads, glutes and calves, you'll be able to hold the pose for a minute or longer.

What Muscles Am I Using?
Supporting yourself with only your forearms and toes forces the rectus and transversus abdominis of the abs, the erector spinae, trapezius and rhomboids of the back, the rotator cuff and deltoids of the shoulders, the pectorals and serratus anterior of the chest, the quadriceps and gastrocnemius of the legs and, finally, the gluteus maximus to contract and exert force. Like all strength moves,  the more you perform the plank, the stronger these muscles will become riders.

.:.The Plank has many variations that will help build your core even stronger. Once you have mastered the front plank you can move on to these variations...

Plank With Leg Raise- Start in the plank position.slowly raise one leg about 5-8 inches off the ground. Counting for 3 then returning back to to the floor. Count for 2 then raise your other leg doing the same you did on the other leg. Try doing this for about a minute, keeping your core engaged and making sure your hips don't drag down.

Side_plankSide Plank- Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to toe. Hold the position without dropping your hips for the desired time for each set. (30 seconds on each side)



Happy Planking Riders!

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Healthy Places In The Mile Square To Grab A Quick Bite To Eat....

We made it through the (somewhat) cold winter and it is finally Spring riders! With nicer weather coming in and the March Madness Hype, it’s hard to stay on a healthy routine. After a long week of work, sometimes you just want to enjoy your weekend, leaving no time to meal prep for the upcoming week. We all have been there but it’s great to live in a town that gives you an amazing selection of healthy options. Check out our three favorite places to grab a quick bite to eat that won't hurt your waistline...


 Honeygrow {120 Washington St.}FullSizeRender 2_copy
Orginally based in Philly, Honeygrow offers you a great selection of locally sourced healthy options. Giving you the choice to personally build your order on the touchpad, allowing time to carefully select your fresh organic ingredients. I always go with making my own salad, giving you a choice of 2 base options (greens, noodles or wheat berries) to start with. With an impressive assortment of proteins to help fill you up and extra add ins to make your salad extra special. This place knows what they are doing when it comes to eating healthy. Have a sweat tooth? They also have a scrumptious honeybar with local honey, organic fruits and local yogurt to fulfill your craving. 


Total Nutrition Kitchen {322 Washington St.}FullSizeRender_copy25
Looking for a place that carefully measures out your meals so you have the right amount of calories, protein, fats and carbohydrates? Total Nutrition Kitchen (also known as TNK) is the go to place in town for that. TNK offers you a meal prep plan that is right for you, giving you 1, 2 or 3 meals a day to keep you on track. Ranging from Protein pancakes, acai bowls, juices, salads, wraps and even yummy Korean style turkey meatballs with mashed sweet potatoes. (yes please!) Total nutrition kitchen isn’t kidding around with their successful healthy eating system. Bonus: They have protein Hot chocolate, yes and it’s amazing!

 

ReJuice A Nation {64 Newark St.}o
Conveniently close to our downtown location, ReJuice A Nation, is a great place for a quick pick up before heading into work. Ranging from Juices, power smoothies, sandwiches, pitaya & acai bowls, soups and you can even customize your own salad. I have become a huge fan of their customized salads and Juices when I’m on the go. They are quick and the price is reasonable. ReJuice A nation also sells protein bars for a great post workout snack along with a Juice. Try the Formula 1 Juice, with wheatgrass, carrot, celery, beet and cucumber for a refreshing post spin class beverage!



                            Keep Calm Riders, Spring is finally here!

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February Challenge Winners...

In 28 days, they docked 15 rides, two 60 min (or MORE) classes and even a selfie in the studio. These fierce riders completed the February challenge, gaining a new Prime Cycle Hoodie and gift card to the studio. Check out below how your fellow Prime buddies dominated the challenge...

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What motivated you to achieve the challenge?

"Holding myself accountable to meet the expectations of the challenge." -MG

"The awesome sweatshirt obviously. But most of the credit can go to my instructor Dani. So far I haven't found another human who's instructing style, positive vibes and amazing playlists can motivate me more than hers." -KS 

"The prizes, duh!!! But seriously, myself. I pushed myself everyday and did the challenge for me. Even when I had a long and busy day at school, I made sure to stay committed to the challenge and to myself."-SR

"I guess there’s a few things: the very interesting classes, the lost weight and I like cycling challenges" -MM

"I've been doing Prime Cycle classes for a little over two years now, so it's always fun to have a challenge to change up my routine. The prizes were also a nice motivational perk!" -SW

Did you have to preplan your workouts to be successful or were the 15 rides part of your normal workout schedule?

" Early in the month I made a personal goal to sign up for all of the classes Dani teaches in a week, before the end of February, so I did have to make sure to pre-plan for those. but otherwise there are so many classes offered now that it was easy to find enough classes that fit into my schedule." -SW

"My plan (only in my mind) for February was to go three or four times a week. With the challenge i planned my classes in outlook to make sure i make the 15 classes, the 2 classes with 60 min and don’t go more then 2 days in row." -MM

"I had to preplan my workouts in my planner due to my busy schedule as a Kindergarten teacher. I'm already a planner, so if I didn't have them penciled in, it was hard to make it to my class. But I made sure to make time for myself, especially in my planner!" -SR

"I always try and pre book my workouts at the beginning of the week so I know that I'm guaranteed a spot in the class. It also helps me stay accountable knowing it's already on my schedule." -KS

"Normal. I will say I loved the theme rides in addition to the challenge rides" -MG

At any point did you find the goal untamable or did you feel like you needed a break?

"In the middle of the challenge I started to feel tired, but I kept reminding myself of the end goal, to get stronger. At the final stretch, I felt more determined to complete the challenge." -SR


"I thought the goal was challenging, but attainable." -SW

"Achievable. The point was to push ourselves out of our comfort zones." -MG

"There were definitely points (especially after Prime Power 60 classes) where my body felt like it needed a break. I think the key is just to listen to your body and give it the rest it needs even if your brain says keep going!" -KS

"With my Plan of not going 2 days in a row definitely helped" -MM

Did the challenge guidelines keep you on track during the month of February?

"Yes definitely. I was even able to squeeze in a few extra!" -KS

"Yea, the guidelines was helpful. Otherwise maybe i would go out more times with colleagues and drink some more beers ;)" -MM

"I liked the guidelines because it helped me explore some new classes that I might have not taken otherwise, and I liked that they were flexible enough that I could make my own plan to complete the challenge." -SW

"Yes, I thought the challenge guidelines pushed me and even made me get out of my comfort zone (especially posting a picture on social media). But I liked how you had to take other classes to complete the challenge." -SR

Would you like to see another challenge in the future?


"YES!!!" -MG

"I'm always up for a challenge and would love to see more in the coming months." -KS


"Absolutely! It's always nice to have a goal to work toward, and the prizes make it even better!" -SW

"Yes! I would love to do another challenge. I thought it was great to have one in the winter because we tend to stay inside and become less motivated to work out, but a summer challenge would be motivational too!" -SR

"If i come back to Jersey, yes would be great have a challenge again!" -MM (From Bavaria)


CONGRATULATIONS RIDERS!

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Come Ride For a Good Cause & Help our girl, Kaseedee, Get To The Boston Marathon...

On March 25th join us here at Prime Cycle Downtown with Kaseedee Jermain, as she raises money to reach her goal For The Boston Marathon. For $35, not only will you have an amazing ride on the bike with our instructor Ashley, but you will also get to enjoy mimosas, Lole Trunk show & raffles! All proceeds go to her charity, 261 Fearless. Read below how Kaseedee is preparing for her 8th Marathon!


IMG_3724_copy
-How did you get into running marathons?
 

I started running shorter races like 5k and 10k. I posted on Facebook about them to which someone told me I would never be a "real runner." I was not built to run, well that didn't sit well with me so I signed up for my first marathon just to prove a point. There is no such thing as a "real runner', if you get out there and run you are a "real runner." It doesn't matter how fast or slow you go!

-How many Marathons have you done? Do you have a favorite?
I have run 7 marathons so far, NJ Marathon, NYC (3 times) and Buffalo (2 times). NYC is always an amazing time, it's my home turf now, the energy is amazing......the streets really do come alive. I'm excited to be in for my 4th NYC in 2017! But Buffalo holds the key to my heart, it's my birthday weekend, and I get to go back home, run and see my family. NJ is also amazing, it literally finishes on the BEACH!!!!! I guess they all have their awesome parts but I am beyond excited for the opportunity to run Boston in April.

-Have you always been into fitness?
I haven't always been into fitness; growing up we never really talked about health and fitness. It wasn't until after my son was born when I maxed out at almost 300lbs that I knew something had to change and I started hitting the gym, then picked up running (mainly because someone said I'd never be able to do it).

-Who or what motivates you?
What motivates me? I have so many things that keep me going during those 26 miles......when I run for a charity I run for one I can throw my whole heart into; 261 Fearless is such an amazing organization. Kathrine's story truly shows that you can do whatever you put your mind to no matter what odds are stacked against you, if you get a chance you must read her book! But more importantly, I run to inspire my son to lead a healthy lifestyle and keep moving, keep trying new things and keep pushing! I want him to know that you can do anything! I also run for a group called 'I Run 4' which pairs runners with special needs children and adults....I was paired with a sweet boy in Texas who inspires me everyday!

-What charity are you running for The Boston Marathon?
I am running for 261 Fearless, the non-profit started by Kathrine Switzer (the first woman to finish Boston as a registered participant, which was not well received by the race director who tried to physically remove her from the course.) If it weren't for the actions of Kathrine and her friends, women would still not be allowed to run marathons! This is the 50th anniversary of that race and at the young age of 70 she will be running! 261 FEARLESS, INC. IS A GLOBAL COMMUNITY OF WOMEN, BE SHE A WALKER, JOGGER AND RUNNER, WHO HAVE FOUND STRENGTH, POWER AND FEARLESSNESS FROM PUTTING ONE FOOT IN FRONT OF THE OTHER. This strength has allowed her to overcome doubt and adversity in her life and she has the ability and desire to give encouragement to other women who want to take on their personal challenges through running or walking.
This is welcoming place for women who want to become runners and walkers to find their fearless through the connection with others. We are here because sometimes you just need to know you are not alone. This is the true essence of 261 Fearless - women supporting women.
We connect personally in our localized 261 Fearless running Clubs and virtually through social media as @261Fearless and through private, member forums. Our network allows for multi-cultural connection and global communication among women.

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-Tell us about your charity ride at Prime Cycle and who's teaching?
My charity ride is March 25th and Ashley will be teaching. For $35 participants will get a spot in class, gift bag, raffle entries (extra entries will be available for purchase), mimosas, light refreshments and a trunk show by Lole Women (a fitness apparel company with a store in SOHO) where you will be able to shop at a discount!!!

-How's your training going?
I'm actually trying something a bit different with my training this year and adding more cycling in to help save my aging knees. I'm still hitting the pavement but also thinking more about my body as I go, more strength, core work (my go to is pilates) and cycling.


-What's your favorite song or artist to run to?
I love running to music but I have to be really careful what is on my playlist, every now and then I get lost in a song and realize I get going a bit too fast LOL.......I'm always changing my playlist and it's such a crazy mix, you never know what you will get......gansta rap, Brittney Spears and yes even the Biebs (but don't tell LOL)

Prime Cycle is so excited to host this Charity Ride and help Prime employee, Kaseedee, reach her fundraising goal for 261 Fearless and give her confidence and support for her first Boston Marathon!

Email alexa@primecycle.com to register today!!


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2nd Annual Wellness Day is HERE at Prime Cycle

The Wellness day team (1)The 2nd Annual Wellness Day 2017 will take place at Prime Cycle Uptown on Saturday March 18th from 12:30 - 3:30p.

What is Wellness Day?

Starting your day with a pre workout snack, Inna Topiler Mooney and Alyssa Cellini will provide you with a 1-hour Nutrition Session. They will cover topics ranging from cleansing, juicing, detoxing, fad diets, shake regiments, pre/post workout food strategies and answer all of our food and nutrition questions!  

Next, we will get your heart pumping and endorphins flowing with a 45-min Prime Ride with Prime Instructor Julie I. 

Following the ride to finish the day, a 1-hour Life Coach session with Stefanie Ziev. In her user friendly approach to coaching, she will cover topics we can all relate to from our relationships to our careers helping us focus on what we want, why we want it and how we can get it!


CLICK and Read more about our guest speakers!
Stefanie Ziev - Life Coach
Alyssa Cellini - Nutritionist
Inna Tropiler - MS, CNS

Below are two testimonials from clients who participated in Wellness Day 2016. To book your reservation for just $50, email info@primecycle.com

Debbie S
Last year's wellness day at Prime Cycle was one of the best spent winter Saturday's I've had in a while. I really enjoyed listening to the life coach and the class was amazing as always, but my favorite part was the nutritionists Alyssa and Inna presentation from Complete Nutrition and Wellness. They really spoke to me and since last January I made it a priority to change my diet and eating habits- 15 lbs later, with the help of them and their one size does not fit all on diet and lifestyle mentality I have finally learned how to eat for my body and live my life!

Sara A
Last year I attended Prime Cycle's first Wellness Day Event, and found it literally life changing! Not only did I get an awesome workout, but I also got to speak with Life Coach Stefanie Ziev. Her words inspired and resinated with me so much that I immediately signed up for sessions. Within 4 months of our first meeting, I accomplished 3 major goals: Buying a home in Hoboken, starting a healthy pregnancy, and finding a mentally fulfilling and challenging job. Setting weekly goals with Stefanie pushed me to finding my new job that leaves me satisfied and smiling every time I walk out the door. With that out of the way, I then focused on moving to a more urban and family friendly neighborhood also known as Hoboken, NJ. Only a couple months of house hunting, and my husband I and found ourselves in bidding wars that seemed hopeless. Talking through it with Stefanie, I began to understand more clearly what was most important to me and my husband in a home. Just a couple short weeks later we found our home! After moving into our quaint Hoboken abode, I found myself blissfully pregnant and we had our first baby in February. My life has changed so much since that cold winter day when I walked into Prime Cycle's Wellness Event. With so much on the horizon, I am excited for whatever comes next!