When to Give Your Body a Break from Working Out!

One of the best things you can do for recovery is to take some downtime; at times your body needs it! While you eat and rest, the body gets to work on repairing tissue damage, strengthening the muscles and making itself a little more efficient and stronger than before.
We’re all taught to keep pushing ourselves in order to reach those fitness goals, and we want our riders to do that however, without proper recover, you can halt your progress.  Taking a rest day doesn’t always mean you have to do nothing; you could take it easy and go through a gentle yoga flow or take a light walk. It’s beneficial to stay active but also to rest – as a result of your rest days, you should be able to crush your ride hard again the following day.
But why is resting so freaking hard?! Not being able to rest when our bodies need it is all mental and we’ve all been there! You won’t magically get out of shape from taking a few days off; this is the time when our muscles recovery and grow. Hard work is done in class but the actual progress happens when we take a break and let our bodies heel.
Here are some things you can do while taking your rest day:
·        Meditate
·        Read
·        Stretch
We love our riders and always want them to keep reaching for their personal fitness goals but with that, everyone also needs to rest and recover.
See you on the bike soon!

What to eat before PRIME

We are always looking for ways to help our riders improve their performance and attain their goals. Good nutrition can help your body perform better and recover faster from after each workout.

So what should you eat in order to continue to have your best ride ever? We are here to tell you how to prepare your body before and after you PRIME. 

Carbs – your muscles use carbs for fuel. Carb stores are your muscles main source of energy

Protein – your muscles use protein for growth, recovery and performance 

Fat – good source of fuel for longer workouts

Depending on when you work out, the timing of food consumption is important.  We recommend eating a full complete meal 2-3 before coming to class or a snack 45-60 min before. We also recommend eating within an hour after class. 

Meal ideas:

·       Whole grain cereal and milk

·       Oatmeal with fruit and almond butter

·       Whole grain bread a nut butter

·       A complete protein shake meal 

·       Egg, toast and greens

Snack ideas:

·       A piece of fruit like a banana or an apple

·       Greek yogurt

·       1 serving of nut butter

·       Egg whites


First Time at PRIME

Spinning for the first time can be intimidating; the people, the loud music, those dance moves and the bike! At PRIME, we want to make sure that everyone is set-up for success and that you have the best ride possible. This is why we are sharing exactly what to do on your first day of class!


PRIME Pro Tips:

1.   Arrive at least 15 minutes early so PRIME staff can give you a tour of the studio and tell you more about us

2.   Ask for help when setting up your bike if a studio staff member has not already offered to help

3.   Bike Set-Up

  • Locate all bike knobs
  • The saddle height should be even with your hip
  • When seated, your knees should have a slight bend in them
  • Your elbows should have a slight bend
  • Our shoes

4. Our Shoes

  • Clip into the pedal on the correct side
  • This could take a minute or two! 
  • Pedal like a pro through your heels


Reading Our Console:

  • Power – a combination of your resistance and your RPM
  • RPM – revolutions per minute, the beat of the music and tempo in which we ride  
  • Number under your start – your resistance

Make sure all your bike’s knobs are tight and secure, double checking that each knob is screwed firmly into place. It’s likely that you’ll fall in love with PRIME and plan to make it a habit. We would strongly recommend investing in a pair of cycling shoes. See you on the bike!


To America, Love PRIME

The 4th of July is a holiday that involves friends, family, food and the beach! There is good news because you don’t have to sacrifice your health or that beach bod during this holiday week! PRIME created survival tips and healthy eats to keep your goals on track!


1.      Eat whole raw foods; no processed junk and chemicals

2.      Slather on your SPF

3.      Stick to a lighter beer or a wine spritzer.  (You could also just drink water! Hehe!)

4.      Skip the hot dog and eat a grass-fed organic burger. Get whole wheat or sprouted buns instead of the white flour or potato! Maybe even skip the bun all together!

5.      Pass on the potato salad.  (We know it tastes SO good!)


PRIME Recipe Recommendations!

Kale Slaw


·        1 bag of fresh kale; cut into small fine pieces

·        1 large carrot, grated

·        1/2 an orange, juiced

·        1/2 a lemon, juiced

·        Salt and freshly ground black pepper

·        Basil and cilantro

·        3 tablespoon olive oil

·        1/2 red onion, sliced very thinly

·        1 garlic clove

·        2 tablespoons, mayonnaise

·        Optional: pumpkin seeds


Place the kale into a salad bowl.  Refrigerate until ready to serve. Can be made several hours in advance.


Almond Butter Brownies


·        1/2 cup creamy almond butter

·        3/4 cup coconut sugar 

·        3 large eggs

·        2teaspoons vanilla extract

·        1/2 cup unsweetened cocoa powder

·        1/2 teaspoon baking soda

·        1/8 teaspoon salt

·        1/2 cup semisweet mini chocolate chips


1.      In a large bowl with a handheld electric mixer, beat almond butter and sugar on medium speed until creamy. Beat in eggs, vanilla, cocoa, baking soda, and salt until a smooth batter forms. Fold in chocolate chips

2.      Spread batter into a greased 12-in square baking pan and sprinkle with additional chocolate chips if desired. Bake brownies at 350F 18-20 minutes or until a toothpick comes out with moist crumbs sticking to it. (Middle will appear underdone---this is ok!)

3.      Cool brownies completely on a wire cooling rack. Once cooled, slice brownies into 16 squares and serve. Enjoy!


Red, White and Blue Fruit Kabob in Flag Shape


·        1 cup water

·        3 Tbsp lemon juice

·        washed and cut strawberries

·        washed blueberries

·        bananas, cut into 1″ pieces

·        bamboo skewers


Mix water and lemon juice in a medium sized bowl. Prepare fruit. Place bananas in lemon water to coat to prevent bananas from browning. Thread a strawberry piece, followed by a banana piece onto 7 skewers. Repeat the process two more times on all 7 skewers and end by adding one additional strawberry. On 5 additional skewers, thread a strawberry, banana, strawberry, banana, then follow with about 5 or 6 blueberries. Line all skewers up on a serving platter to look like a flag and serve

Samer, like Hammer!

Samer is originally from Austin TX, but has lived in Hoboken since December 2017! (Congrats on 6 months!) He was looking for a change since he lived in Texas most of my life, so living outside of NYC made sense in order to work on his tech startup.


Samer started riding at PRIME shortly after he moved, and prior to moving he was an instructor in Austin. He was looking for that community feel, good vibes studio with amazing riders and instructors, so naturally he found us and wanted to join the team!  


To Samer, cycling to the music and being able to move/sweat it out is therapeutic. His goal is to get you to push yourself beyond where you think you can go. We all have things holding us back but it’s being able to push through that and get stronger with your mind and body. You can sweat out whatever you need to sweat out and take those learnings outside the studio.


Things you need to know about him:  


Two things you can’t live without: Pizza and my dog! (We love our doggie dads!)


Favorite holiday:  Thanksgiving because it’s just starting to get cold but it’s not freezing. You eat, spend time with family/friends and are just grateful


Secret passion: Writing motivational pieces to get people to be more balanced!


Favorite place to eat in Hoboken:  Grimaldi's Pizzeria. Typical order is a large cheese pizza extra mozzarella and black olives. YUM!


Currently on your playlist:  Anything with Drake or Beyoncé, lots of hip-hop


Favorite drink:  Local craft beer…but if feeling fancy then an Old Fashioned

Instructor Spotlight on Jane Collins!

This down to earth gorgeous gal was born and raised in New Jersey! Jane is from Sayreville and moved to Hoboken 2 years ago. She attended Rutgers University and moved to our hood in 2016 while accepting her dream job. She loves living right outside of NYC and experiencing all it has to offer! (who doesn't?!) 


How and why she fell in <3 with cycling:  Jane’s best friend introduced her to cycling and PRIME; they both new Alexa from growing up. Naturally, her first PRIME class was 6am with Alexa – She was hungover and actually didn’t like it at first! (Attributed to being hungover, dehydrated and not being able to keep up...we get it!).  She came back and fell in-love with the experience; her mind/body have never felt so clear and strong. 

Jane only took Alexa’s classes for the first few months and then finally signed up for the BFF challenge where she bought an unlimited month. She attended class every day and PRIME became part of her routine, if she didn’t go she was not in the right state of mind. Cycling at PRIME keeps her happy and grounded!

About her class:  Classes are music based, and are all different. She wants everyone to challenge themselves and leave feeling great. This gal loves to climb so you’ll be sure to feel that booty burn!

Jane outside of PRIME:  Two things she can’t live without, Dior pump mascara and Penne Vodka. YUM!

Favorite Holiday:  Christmas because you get to spend time with friends/family and presents! :) 

Secret Passion:  She is a food lover and critic at heart and even has an Instagram account dedicated to food @janesgainss

Favorite place to eat in Hoboken:  As you may have guessed, it’s Italian @ Trattoria Saporito where she orders the Penne Vodka 

Currently on her playlist:  Maroon 5 - Girls Like You ft. Cardi B. She loves songs that remind her of tailgating!

Ruthie K Day 2018!

Please come out on Sunday, June 3rd for our first annual “Ruthie K Day” – but who is Ruthie K?!  Ruth Kavanagh is Stronger. Than. Ever and one of PRIME’S most resilient riders.


In 2014, Ruth had been married for two years, had a successful career and was living her best life. During the same year, Ruth learned that there was a lesion on her brain and that she would have to undergo brain surgery as soon as possible. In the last 4 years she has undergone 3 additional brain surgeries, developed epilepsy, can have a seizure anytime and is on numerous medications. She has mobility issues on her left side and can no longer work or drive. 


Our dedicated rider who worked out 4-5 times a week can no longer swim, hike, or do many of the physical activities she once loved. There are days when it’s difficult for her to walk a block, open a jar and do daily tasks with family and friends because of her disabilities.  


Ruth has been fighting her battle like a champ and is technically ‘cancer free’, however she has to take it day by day as her health is always in question. So far this year she learned that the permanent scar tissue/brain damage has once again been swelling; this has occurred multiple times throughout her battle. 


Despite all of this, Ruth is one of the fortunate ones and lives by the motto, “Turn Your Wounds into Wings” (Emily Joy Rosen).  This is why she is so deeply dedicated to raising funds, raising awareness and advocating on behalf of those affected by brain cancer.  This is why we NEED YOUR HELP! The facts alone demonstrate just how much we need more funding and research for brain tumors.  Today, nearly 700,000 people in the U.S. are living with a primary brain tumor and nearly 70,000 more will be diagnosed each year. Yet, the average survival rate for malignant brain tumor patients is only 34%.  Brain tumors are also the leading cause of cancer-related deaths in children under 10.  A cure cannot wait!  


For our June 3rd event, all morning class will be themes in honor of Ruth. She will kick-off each class with a 5 minute talk about her journey with this disease. We at PRIME will have raffles where 100% of the proceeds will be donated to the NYC Walk. Raffle tickets are only $1.00 per voucher and PRIME will be donating $5 per rider who participates.


If you cannot make it out on June 3rd, you can still support the National Brain Tumor Society and its NYC Walk – We at PRIME are a walk sponsor for the second time! You can contribute by donating, sponsoring, volunteering and/or sharing Ruth’s story through this link:  Every participant at the walk will get a T-shirt! Even if you cannot physically be present for the walk, you can also sign up as a virtual walker and help the cause! 


Additionally, Ruth is partnering with her fellow brain cancer survivor, Adrian Conoboy, and his wife, Roz Conoboy, to donate a portion of the proceeds from June 3rd to their fantastic nonprofit, We Can Kick It ( ), which offers soccer programs to children and young adults, aged 6-18, affected by cancer, all FREE of charge.


You can contact Ruth directly at if you wish to make a donation by cash or check. 


We are Stronger than Brain Cancer and at PRIME, Stronger. Than. Ever.


Why PRIME, from Ruth

A few years ago, I had never stepped foot into a spin studio.  I actually first came to PRIME to prepare myself for a nationwide spin event, Cycle for Survival, which raises millions of dollars for rare cancer research through Memorial Sloan Kettering Cancer Center.  I won’t lie – I was scared!  I certainly never expected that spinning would become my new addiction, not just making me stronger physically, but stronger mentally and emotionally. 


Due to the side effects of my treatment, I have serious weakness on my left side.  So, I got onto that bike simply hoping to lessen that weakness and build my strength.  Wow!  Did it do so much more!   Once I actually figured out how to get through an entire class (I am not always the most coordinated person), the transformation was almost immediate.  I would lose myself in the music.  I would listen to each instructor, motivating me to pedal harder, to push myself beyond my expectations, and of course, to just have fun.  Sometimes, I even had tears streaming down my face thinking about all I had gone through and how incredibly lucky I was to be on that bike, at that moment, fighting and surviving. In fact, I still can't get through a single class without at least a few tears.


Despite being technically “cancer-free” since my June 2015 surgery, my health is in constant flux.  For example, I frankly couldn’t begin to count how many times I’ve been hospitalized since then.  Yet, my goal is ALWAYS to get back to PRIME and get back on that bike!  Even if Alexa or Julie are literally lifting me onto the bike, which they do, if I’ve made it back to the studio I know I’m on the road to recovery.    


For me, being on that bike at PRIME isn’t just about exercising.  Sure, I sweat and try to tone my physical body.  More importantly though, it reminds me just how strong of a person I am and how I will always fight, no matter what.  Whatever comes my way, “I got this.”       

Why we love cycling

Our mission is all about being Stronger Than Ever – our riders, our employees, and our community. We want our riders to make time for themselves and leave whatever is going on in their lives at the door. When entering our studio, we want our riders to focus on them for the entire length of class. Everyone is welcome with open arms – it doesn’t matter what fitness level you are, shape or size. We want everyone to feel comfortable and part of a community. We strive to make PRIME a workout safe-place. Our world class instructors who are trained in-house, lead our ‘parties on a bike’. Each class is accompanied by high-energy music and beat-based choreography. We ride together in order to challenge our bodies and grow both physically and mentally. Co-founder Julie Insogna-Jarrett and Studio Manager Alexa DeRose talk all about PRIME.

Prime Perks!

Our Mantra: Stronger. Than. Ever.