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!

-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.

-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 to register today!!

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

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!

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

Live More & Enjoy Every Second In Life With Our Instructor, Ava...

Have you been working out without seeing significant changes on your body?
Have you been following a diet program, doing detoxes feeling undernourished and deprived?
Do you feel stuck, not feeling free to live and enjoy life?
Do you just feel like quitting sometimes, but you are afraid to gain all the weight back or put on more when you do?
Learn how to set a strong foundation for self care and weight loss with our instructor, Ava, on January 29th 10am-4pm. Learn a little more about the event below about how important it is to take care of yourself first.

 I know a lot of women who have been trying to slim down, putting lots of work into it, eating healthy, exercising without succeeding. As a former competitive tennis player, I have always been very obsessive about training and dieting. No matter how hard I tried, I did not reach my goals. After I have started working with women privately, as a trainer, I realized that I was not the only one who felt this way. There are a lot of women out there, who try so- maybe even too- hard to be their best never feeling good enough. I want to reach out to them and share what I learned through my experience and through helping others achieving not only a healthy/fit body but changing the way these women related to themselves. This mission inspired me and my friend and colleague Jalpa who is a holistic nutritionist, to created a one-day (6 hours) reset retreat. We will share tools and wisdom on how to become free from the struggle, gain confidence and achieve the weight loss goal with ease. We will talk about exercising, dieting, food preparation and stress management. We finish the day with a nice one hour workout with guided relaxation at the end.

What are some ways people can approach life's obstacles with grace & confidence?
Self-acceptance and believing in oneself is a key. Most of the time we shake up when we hit challenges because we start questioning ourselves. Challenges are most of the time uncomfortable, and they can block us when we identify with them. Changing our perception of how we deal with obstacles can shift our experience. If we look at them as our teachers, we can use them as a growing opportunity. They give us character, through them we learn who we are and they help us becoming a better and stronger version of ourselves.

Can certain lifestyles get in the way of reaching your goals?
Most people in the Greater New York area have busy schedules, demanding jobs and high stress. With all the responsibilities our health and well-being are last on our to-do list. It is hard to find time take care of ourselves and by the time we get to it, we are exhausted and low on energy. And it goes on as a vicious cycle unless we make it our PRIORITY to spend a time to improve our health and fitness. Eventually, our invested time will pay back ten folds because we will have more energy, clarity, and motivation to get everything else done in our lives.

How does eating certain foods effect a good mindset?
Eating healthy helps us sustain our energy level throughout the day, instead of having lows and highs. Our mind is more clear, it is easier to make decisions, lowers our stress levels and makes life feel much easier to handle.
Eating an unhealthy diet, too much food, too much sugar, or food that does not fit with our bodies needs has the opposite affect. They make us sluggish, foggy, tired, hard to concentrate even depressed at times.

What is the blood type diet? ( it's more of a lifestyle and a way of living)
Scientifically, our blood type is a key genetic factor that influences many areas of health and well-being. It outlines which foods and types of exercises are best suited for our individual body. It's more of a blueprint than hard guidelines. When you eat what your body needs, you achieve balance. It's is in that balance that your body goes back to its natural state.

The event is located at
Atmananda Yoga
226 East 54th Street
7th Floor
New York, NY 10022

You can sign up and purchase tickets by clicking on this Link for Event Brite

New Studio, New Instructor. Meet Alexandra!

The Downtown studio is officially Open!! With the start of a New Year, here at Prime Cycle we also have a new instructor! Traveling over from Queens, Alexandra is ready to give you an amazing ride and an awesome experience in the studio. Learn a little more about Alex below!

PRIME CYCLE OCT 2016-ALEX 1st EDIT-0002_copy
What made you want to become a spin instructor?
I was working at my full time job and going home feeling unfulfilled. I wanted to be able to say I had a hobby or interest outside of work. I realized I was taking 2 spin classes a week and a light bulb went off in my head while sitting in a coffee shop with my girlfriends after a class - I literally stood up at that moment, walked home, and signed up for a certification class!

Where did you grow up?
I grew up in Rockland County, NY. It is about 45 minutes north of the city (and no it is NOT upstate!) I was a cheerleader for 10 years and was on my High School Varsity team plus a competitive traveling team. Staying active was always very important to me and helped shape me into who I am today. Sadly, we just sold my childhood home - onto the next chapter!

Tell us more abou your Reinvent The Wheel blog!
Reinvent The Wheel NYC is my fitness, recipe, lifestyle blog that I started in July. I am really big into cooking and meal prepping - a lot of my friends were asking for recipes and once I was certified for spinning, I figured it would be an easy way to get my name out there to potential studios and clients. It is important to me to promote positive energy and body images to my followers since it is so easy to get caught up in the unrealistic expectations set for us from social media!

Do you have a New Years resolution?
My New Years resolution is to complete the Whole 30 challenge and give up alcohol for the entire month of January. Your girl loves her some whiskey and red wine - but I will have to suck it up and push through LOL!

What do you enjoy doing on your time off?
I come from a big Italian family so if I am not working or spinning, I am usually spending time with them! We try to get everyone together for Sunday dinner once a month or watch a football game together. We are also die hard New York Ranger fans and love watching games together! {LGR!!}

What's your biggest achievement you made in 2016?
My biggest achievement in 2016 has been finding my own inner peace and putting myself first. Becoming a certified spin instructor definitely pushed me to find this balance in my life and making myself happy. Spinning has changed my life physically and mentally - it is my biggest achievement in 2016. I can't wait to see how it shapes my 2017!

What made you want to become an instructor at Prime Cycle?
After getting certified I was looking for studios in the area that embodied strong, positive energy and had a sense of community. As soon as I walked into Prime Cycle for my first class as a regular student, I knew this was a place I would like to work. My first class was with Dani and she kicked my butt! I knew I wanted to give riders the same exhilarating feeling and workout from then on! 

What was your favorite song in 2016?
Easy - Child's Play by Drake. He is perfection - even though he cancelled the concert in Brooklyn :( (I'm still not over it ) 

Check Alex out at our downtown location on Tuesday & Thursday nights at 7pm!

Goal Setting For 2017...

2017 is around the corner, that means it's almost time for your New Years resolution riders. Don't let your fitness resolutions become another statistic. We have some tips below how you can achieve your goals for 2017. Walk into this New Year like a boss riders!

Establish Your Goals. Progress isn't defined by leaps and bounds but instead by taking small baby steps. Break bigger goals down into smaller, more manageable mini-goals.

Set Your Goal. What do you want to acheive? Better power in class? More miles? Well riders, your goal should have the power to make you feel something.

Believe In Your Goal & Most important, YOURSELF. Look at how far you came & strive to do & be better.

Set A Schedule & Stick to it. In the beginning of the week make a schedule for yourself. Set what days when you'll work out, making sure you add in a rest day. Take it small, try not to overload yourself with too much or you'll burn yourself out.

Bring A Friend. Drag your buddy! You can motivate & push eachother to achieve your goals together.

Holiday Gluten Free Monster Cookies...

Its that time of year riders, the holidays are here! The time of year where we love to enjoy family time and over indulge in our favorite foods. Well riders... I came across this amazing cookie recipe that required bananas instead of butter. I made them for Cynthia for her Birthday, they were a hit at our studio! Warning, you might not want to share them!

1 cup of smashed bananas 
1 large egg
1/2 cup packed brown sugar
1/2 cup organic sugar
1/2 teaspoon vanilla extract
1/2 teaspoon baking soda
1 teaspoon nonfat milk
1/2 cup gluten-free oats (or substitute regular quick cooking oats)
1/2 cup M&Ms or a combination of M&Ms and raisins
1/2 cup peanut butter chips 

                                         Happy Holidays Riders!

What's In Our Instructors Gym Bag?

Ever wonder what sweat session-approved snacks and spare clothing our instructors tote around in their bags? We asked our instructors to open up their gym bags and share with us what they tote around when they’re on the go. Check out below what our instructors here at Prime Cycle shared with us...

Caitlin F
- some necessities include: workout gear (prime cycle of course), a good book to read, a notebook, my Mac book, chapstick, deodorant (love taproots, local & non aluminum), headphones, salad & tuna pouch as I'm running between clients & classes so need lunch on the go. Also, water bottle & roller stick if they squeeze their way in!

-Prime Cycle Sweaty Bands - the absolute BEST headbands EVER. Could not workout without one!
-Banana Balls- the absolute BEST snack EVER. One bite is packed with protein and carbs for a boost to my workout!
-Kind Bar- always Caramel Almond and Sea Salt- one of the lowest sugar bars that Kind makes- so yummy and so healthy for before or after a workout!
-Spin shoes- can’t spin without them!
-Laptop and charger for my playlists!
-Spare T-shirt for a quick change after a sweaty class!
-And last but not least my Lululemon bag filled with extra socks, lululemon sports bras, deodorant and dry shampoo!unnamed_copy

Kelly M-
Dry Shampoo - I cannot survive without it! Face wipes, my work clothes, jump rope and stop watch because I like to do HIIT training

Bryanna- What don't I have in my gym bag? Chicken breast, fruit, protein powder, extra clothes, deodorant, stop watch, spin shoes

After a year of walking to Prime from first street with a shoulder bag, I made the switch to a back pack which is one of the best decisions I've made! I'm able to keep my iPad, planner, Beauty Counter products for post workout, hair brush and a phone charger all in my bag without hurting my back. Because I am at Prime for hours at a time pre or post teaching, I always have a change of clothes, spare contacts/glasses and a granola bar to refuel and freshen up! Lastly, the most important thing I never leave the house without is my Swell bottle. A reusable water bottle comes in handy more then you know!
- I have sneakers, headphones, mini hair brush, a pen, iPod waist belt, notebook, pre workout, and shaker. My essentials for a kickass workout! What's in your bag!?

Nicole- As a mother of two little ones and one at home with me, I typically always have my daughter Ella at Prime with me. With that said, you never know what can happen in mini prime so I never leave home without a sippy cup, wipes, pull-ups and a snack!
-My go-to essentials are a sports water bottle, orbit gum, mint lifesavers (compliments to prime, my entire family is obsessed with these), lip gloss and lip conditioner and my favs are Beauty Counter (of course!) in peony and calendula.
-One bar for me and one for my mini-me 

                                                  Have a great weekend riders!!

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