Low Calorie Drinks That will Help you Stick To Your Diet This Summer...

Hey Riders, it may not feel like it, but Memorial Day Weekend is finally here! Tis the season of BBQ's, Pier 13, Jersey Shore, outdoor dining and refreshing cocktails. After a long week its nice to kick back with a nice refreshing beverage while enjoying the summer night. Your favorite drinks can contain syrups, sugary mixers turning your beverage into a diet no-no. With the weekend around the corner, we found three delicious cocktails that are healthy and diet friendly. Enjoy!

Skinny Coconut Margarita Screen Shot 2017-05-25 at 9.07.51 AM

-3 ounces lite coconut milk (from the can)
-3 ounces tequila blanco
-1 1/2 ounces triple sec
-8 ounces coconut water
-Fresh lime wedge, to serve

In a shaker, combine the coconut milk, tequila blanco, triple sec and coconut water.
Shake until combined.
Pour into cocktail glasses with ice.
Serve with a lime wedge.

Skinny Strawberry Mojito Screen Shot 2017-05-25 at 9.19.35 AM


-6-8 Mint Leaves
-3 tbsp. Stevia
-1 Lime, sliced
-6 oz Strawberries, sliced
-12 oz club soda
-3 oz light rum
In a large cocktail shaker, combine mint leaves and Stevia 
Squeeze in lime juice from 1/2 of the lime.
Add rum and shake.
Add sliced strawberries and lime slices. Gently stir them in.
Separate between two glasses and add club soda and ice.
Stir lightly and serve.

Skinny Raspberry Moscow Mules Screen Shot 2017-05-25 at 9.24.59 AM

- 4 shot of skinny Raspberry Pomegranate vodka 
- Ginger Beer 
- 10 fresh raspberries
- Juice of 1/2 of a lime
- A few mint leaves
- Ice

Muddle the raspberries, mint leaves and the juice from half a lime in the bottom of a copper mug.
Top with vodka, ice and ginger beer
Garnish with a slice of lime, raspberries and an extra mint leave. Enjoy!

Have A Great Memorial Day Weekend Riders & Drink Responsibly!

Why Cycling Is Great Cross Training for Runners...

Often Runners need a break from the high impact training on their joints. Myself being a runner as well, Ive been told to keep cross training into my regimen to prevent injury. Spinning is one of the best exercises you should incorporate into your cross training. Since it is a low impact workout, it also builds strength in the muscles that aren't used in running. Did you know that Spinning can also help build endurance? Improving your stamina and building complementary muscles, this cross training can improve your finish time. Check out below how Prime Cycle prepared one of our clients, Kathy, for The More Women's Half Marathon in Central Park...

FullSizeRender_copy28-How did Prime cycle help prepare you for the races you have done in the past couple of months? Did it help improve your time at all?
I have been spinning at Prime Cycle 2-3 times per week for 26 months after my neighbor, good friend and Prime Cycle co-owner, convinced me to give it a try. It was wintertime and I couldn't get out on the roads to run every day.

Spinning did three things to improve my running dramatically: of course, it helped with endurance (cardio), but it also made my knees like steel and gave me core strength I never had. Last April (2016) I decided to increase my distance from a 4-mile run to or 6 or 7-mile run and immediately noticed that my legs were incredibly strong. I held myself much more erectly which helped both with breathing and with speed. My knees also stopped bothering me after doing long distances. I started running 8, 10 and even 15 miles on a regular basis. I used to joke with the staff at Prime cycle that I felt so good running, that I was convinced my feet were sometimes not touching the ground as I cruised down River Road at 5:15 in the morning. For 30 years I had been a 9-minute/mile runner. Last summer I dropped by pace to 8:30/mile on long runs and sometimes below 8 minutes per mile on shorter runs (6 or 7 miles) without much effort.

 -How often did you run & take class at the studio?
I have been spinning 2, sometimes 3, times a week and running 3 times a week for well over a year. This spring I was training for the Central Park All Women's Half Marathon (April 30th) and spun 2x's per week and did various running workouts 4x's per week. I alternated between spinning days and running days. I found that spinning the day after a long run is vital, it opens up the hips and flushes out the muscles. I have a good friend who is a professional triathlete and performance trainer. He would give me weekly workout plans that always includes two spinning days.

 -How did you do in the women's half marathon?
Last December, I competed in the Central Park Ted Corbitt 15k and ran at an 8:24 pace on a very cold day. It was my first Central Park race in 26 years. I decided I'd train through the winter for the April 30th half marathon in the park. My goal was a 1:44:00 half and I ran a 1:50:00 race, about a 8:23 pace. I felt very ready for the race, had no problems with the back hills of the back on both loops, finished strong and really enjoyed it. I can't wait to do another and spinning at Prime Cycle will be part of the prep. My stretch goal for 2017s to run a sub-8-minute half marathon.

                                                                     Great Job Kathy!! Keep up the great work!!

Two Goods To Be True... Ashley got MARRIED!!

Just a little over a month ago one of our instructors, Ashley, got married to the man of her dreams!! Between working as a dedicated RN and planning her wedding, this girl also went through our training program to become an instructor here at Prime Cycle! Check out below how her special day went in Hoboken and why she chose Prime Cycle to be an instructor.

image6-Why did you choose to get married in Hoboken?
My husband and I grew up on Long Island for most of our lives, so we knew we wanted something different than what we were familiar with. We also did not want to travel back and forth between Hoboken and LI to coordinate the many aspects of our wedding. We are also obsessed with everything about Hoboken, which we wanted to show off to our guests who may have never been here before!

 -You started working here while planning your wedding. Was it stressful at all or did it help de-stress you?
I started training at Prime Cycle back in November 2016. I was 6 months out from my wedding and knew that it was the perfect time to crack down and get in the best shape I could be in! I would use my workouts at Prime Cycle as a way to take a de-stress and refocus on myself – it really is a great way to blur out the BS for 45 minutes! The most stress that I experienced was making my nursing schedule at the hospital around the days I wanted to take classes/teach at Prime.

-Where did you two first meet?
Jon and I first met back in 2007 when I was home from college for Thanksgiving break. I was working at a tanning salon on Long Island when he came in and started making small talk. I never actually gave him my number, so  the next day I woke up to a Facebook message asking to hang out before I went back to school (talk about a DM! lol). I took him up on the offer and quickly converted him into a Florida State fan as we watched the FSU/UF rivalry game that Saturday… we hit it off and the rest is history!

-Tell us about your proposal!
In August 2015 we went to Martha’s Vineyard for a vacation with his family. The second morning we were there, we all went for a mile walk to the East Chop Lighthouse. As we entered the gate to the lighthouse to take pictures, I realized that no one else was behind me - I turned around and Jon was down on one knee and his entire family had their phones out recording the proposal (I thank them for this paparazzi moment every day). I literally lost it!

- How did you prepare for your wedding?
Oh man, there really are a million things that you think about while preparing for a wedding, it literally becomes a full-time job so thank goodness we had a little over a year and a half to plan. As we prepped for the wedding, I tried to be as flexible as possible and keep an open mind, while staying within budget as I religiously made purchases on Etsy. It’s easy to get consumed in every little detail of your own wedding, so I made sure that I always made time for me and used spin and yoga to keep myself grounded. Check yourself before you wreck yourself, especially during wedding planning!
image1 (1)_copy
-Where was your reception?
Our reception was at Maritime Parc in Liberty State Park in Jersey City. Great food and amazing views of NYC! It was perfect! 

-What was your first dance song together?
Ed Sheeran – Perfect. How can you not love Ed Sheeran!?

 -How was the wedding & did everything go smoothly?
April 8th was our wedding and it was the best day ever! I stalked the weather for a good 2 weeks before – but our day turned out to be 60 degrees and sunny, which was everything we hoped for. Our entire day went so smoothly, and honestly if something did happen to be off, we didn’t even notice.

-Where was your honeymoon?
We spent 12 days in Hawaii in both Maui and on the Big Island. It was so nice to just wake up and know that we were not on anyone else’s schedule but our own! It was such a fabulous vacation and packed with helicopter rides, volcano tours, and plenty of Mai Tais! And I did NOT workout while we were there – Sorry, not sorry!!image4 (1)

 -You subbed all over the schedule before your wedding. Was that stressful for you at all? Did it help relax you on our honeymoon?
OMG, I was a fiend for subbing classes the month leading up to the wedding. It was actually a way to de-stress and to get wedding planning off of my mind for at least 45 minutes! It also made me remain dedicated to my workout so I wouldn’t bail out on myself. I knew that if I scheduled myself for a class, then I would HAVE to saddle up and ride it out that day. I was working right there alongside you all to reach my goals, too!

 -Last important question, why did you choose Prime cycle to teach at?
When I first moved to Hoboken from Long Island, I left my best friend and gym partner behind, forcing me to find a gym where I could fit in and be myself without judgment. I started taking classes at Prime Cycle and fell in love with the different instructions and style of spin, as it was unique and different than what I was used to. I wanted to take my playlists and put them to good use so my friend motivated me to audition at Prime Cycle and here I am!


Training for Cape Epic with Prime Cycle...

One of our riders, Phil, did a mountain bike race in South Africa! Check out below how Prime Cycle helped him get ready for the big race...

image3_copy1Mountain biking is all about high intensity power and core / upper body strength. And we all know how business travel can mess up training plans especially for a big event like Cape Epic - the worlds toughest mountain bike stage race in South Africa. It is held over 8 days and covers some 500 miles and 50,000 ft of climbing. 

My business weeks in Hoboken were planned around high intensity periods
and we used spinning at Prime Cycles as the base of those weeks. image1_copy5
Early sessions were followed by another hour of intervals or weights sessions. 

My thanks to Julie and the team for such great spin classes which are the perfect combination of leg, core and upper body work outs.

Great Job Phil!!