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!