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 WATERĀ®...

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!

Foam Rolling To Reduce Soreness & Tightness...

Hey Riders, as we all know, stretching is key to incorporate into our workouts to help prevent injury and reducing soreness. Did you know that Foam rolling is also a key component to incorporate into your workout as well? Foam rolling also known as ,Self-myofascial release, is a fancy term for self-massage to release muscle tightness. Using a foam roller is a way to perform myofascial release around muscles. “Myofascial” refers to fascia, the connective tissue that surrounds your muscles and other body parts and allows for movement. Foam rollers can target trigger points, which are areas in muscles where knots have developed over time. Also, limiting soreness by increasing blood flow, flexiblity and range of motion. Personal Trainer and our instructor here at Prime Cycle, Caitlin, has shared 5 important form rolling techniques that you should be doing after your cycling workout...

-Keep it SLOW & CONTROLLED. Yes, it may hurt a little but that means its working!
-90 seconds for each muscle group 
-Roll for longer at points of major discomfort 

Lay Length wise on the foam roller, knees bent and feet placed on the floor. Rest your warms in a 'W" with your palms facing up and elbows rested on the ground. Slow and controlled bring your palms up towards the crown of your head and back down to your starting position. 

.:Upper Back:.IMG_5556

Lie down with your back on the floor. Place a foam roller underneath your upper back and cross your arms in front of you, protracting your shoulder blades. Raise your hips off of the ground, placing your weight onto the roller. Shift your weight to one side, rolling the upper to mid back. Alternate sides. 


.:IT Band:.IMG_5560

Lie on your side with bottom leg placed onto a foam roller between the hip and the knee and top leg crossed in front of you. Place as much of your weight as is tolerable onto your bottom leg. Roll your leg over the foam from your hip to your knee. Repeat on opposite leg.


Lie face-down on the floor with your weight supported by your hands or forearms. Place a foam roller underneath one leg and keep that foot off the ground. Shifting as much weight onto the leg to be stretched as is tolerable, roll from above the knee to below the hip. Repeat on opposite side.


Sit with your butt on top of a foam roller. Bend your knees, and then cross one leg so that the ankle is over the knee. Shift your weight to the side of the crossed leg, rolling over your glutes until you feel tension. Repeat on opposite side.

We now have a RECOVERY ROOM at our Downtown location Riders! Stocked with yoga mats, foam rollers and lacrosse balls to help you rocover before or after your ride. Enjoy!

6 Best Books To Read This Summer...

Woo! Summer is finally here riders! Whether you are on vacation or relaxing outside on the pier or beach, it's always nice to kick back with a good book. From the hottest reads to hit the 2017 bestseller list to brand new paperbacks easy to tuck into your bag, these are the perfect books to make your summer even sweeter...

.::Women In Sports By Rachel Ignotofsky::.sports

'Women in Sports' highlights the achievements and stories of fifty notable women athletes from the 1800s to today, including trailblazers, Olympians, and record-breakers in more than forty sports. The athletes featured include well-known figures like tennis player Billie Jean King and gymnast Simone Biles, as well as lesser-known champions like Toni Stone, the first woman to play baseball in a professional men’s league, and skateboarding pioneer Patti McGee. 

.::Fall Down 7 Times Get Back 8 By David Mitchell::.

Naoki Higashida shares his thoughts and experiences as a twenty-four-year-old man living each day with severe autism. Higashida explores school memories, family relationships, the exhilaration of travel, and the difficulties of speech. He also allows readers to experience profound moments we take for granted, like the thought-steps necessary for him to register that it’s raining outside. 
Both moving and of practical use, this book opens a window into the mind of an inspiring young man who meets every challenge with tenacity and good humor. However often he falls down, he always gets back up.

.::Carpe Diem By Roman Krznaric::.51qNPl9yfOL._SX331_BO1,204,203,200_

'Carpe Diem' examines not just the contributions of great thinkers throughout history, but also reveals insights from the lives of great seize-the-day practitioners including nightclub dancers, war photographers, bored housewives, and committed revolutionaries--offering a wide range of solutions to the daunting challenge of leading a meaningful life.

.::How To Be Everything by Emilie Wapnick::.x500

'How to Be Everything' teaches you how to design a life, at any age and stage of your career, that allows you to be fully you, and find the kind of work you'll love. Leaving you feeling good, with encouraging advice on distilling a variety of passions and interests into success.

.::All The Lives I Want By Alana Massey::.519pO8z8lvL._SX330_BO1,204,203,200_

These essays are personal without being confessional and clever in a way that invites readers into the joke. 'All The Lives I Want" opens your eyes to mental illness, the sex industry, and the dangers of loving too hard. It is a book that shows the celebrities who have shaped a generation of women--from Scarlett Johansson to Amber Rose, Lil' Kim, Anjelica Huston, Lana Del Rey, Anna Nicole Smith and many more. These reflections aim to highlight women's legacies, and in the process, teach us new ways of forgiving ourselves.

.::The Futures By Anna Pitoniak::.29942557

Rich in suspense and insight, Anna Pitoniak's gripping debut reveals the fragile yet enduring nature of our connections to one another and to ourselves. 'The Futures' is a story of a couple coming of age, and a portrait of what it's like to be young and full of hope in New York City, a place that so often seems determined to break us down--but ultimately may be the very thing that saves us.

                                                              HAPPY READING RIDERS!!

Five Easy Ways To Transport Yourself To Prime Cycle...

Hey Riders! Did you know that Hoboken is one of the top public transportation cities in America? 56% of men and women use public transportation to commute everyday. If you're from Jersey City, Weekhawken, NYC or even Hoboken, public transportation makes it easier for you to get to our studios for a class.  Here are FIVE easy ways for you to get to both of our studios for a killer workout.

Bus using NJ Transitdownload

Journal Square - Take the 87 down to Hoboken Terminal 

The Heights- Depending on your location take the 87, 85, 119 or 126 down to the Hoboken Terminal

Paulus Hook & Newport- Take the 64 or 68 down to Hoboken Terminal. {Paulus Hook you can grab the bus from Columbus Drive at Hudson St.}

Weehawken- Take the 86 or 126 down to the Path Station. {The 126 can drop you off near 10th street if you're looking to go to our Uptown location)

Path & Light Rail

Journal Square & The Heights- Take the path at the Journal Square Plaza. You may need to transfer at Exchange Place or Newport. Jump onto the Hoboken train and you'll be here in 3 minutes.

Paulus Hook- Take the path from Exchange Place to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you to the Hoboken Terminal as well.

Newport- Take the Path from Newport Station and it's just a 3 minute ride to the Hoboken Terminal. The Hudson Bergen Light Rail line will also bring you into Hoboken.

Weekawken- Take the Hudson Bergen Light Rail line to the Hoboken terminal.

Manhattan- Take the Hoboken Path train from 33rd, 23rd, 14th, 9th or Christopher Street to the Hoboken terminal.

Bike Ride

Hoboken has the Hudson Bike Share making it convenient to rent a bike for up to 30 minutes. Check out to see where there is a bike station near you. {Both of our locations has bike stations steps from the studios}
If you have your own bike, Hudson walkway makes it easier and safer for you to get to both of our locations.

The Hop

For just a $1 {students .50} this Hoboken Shuttle can bring you near both of our locations. Buses will stop at any intersection along the route when flagged down. The Hop has 3 different shuttles {Red Hop, Green Hop, Blue Hop} depending on where you plan on going make sure to read the side of the bus since they all take certain routes. You can download the SmartTraxx application for iOS or Android to track the Hop on your mobile device.


Uber is all of our heroes, lets admit it. Already being extremely convenient to order a car on your IOS or Android, we also put  $5 back into your Prime Cycle account for taking one to our studio. All you need to do is save the receipt and show someone at the front desk when checking in. You can use it towards water, shoes, food, Clarity Juice and classes!

Three Healthy Seafood Recipes To Make This Weekend...

The weekend is here Riders and its going to be a gorgeous one! Something about the summertime and the nice weather encourages many of us to enjoy more seafood. Did you know that seafood is low in fat, high in protein and packed with vitamins, minerals and omega 3 fatty acids? Well riders, we have three healthy seafood recipes that are easy to make, filling and won't kill your diet... 

Bell Pepper Tuna Boatstuna-salad-in-bell-pepper-boats

1 Can of solid white tuna drained 
1 Large Bell Pepper
1 Tbs Hummus (Any Kind) 
1 Tbs chopped red onion
1 Tbs chopped celery 
1 dash of pepper
1 dash of onion powder
1 dash of red pepper flakes

Combine the tuna, hummus, red onion, celery and seasoning in a small bowl. Cut pepper in half lengthwise and remove membrane and seeds. Top the pepper with the tuna salad and Enjoy!

Roasted Salmon with Strawberry Arugula saladlandscape-1466105766-roast-salmon-with-strawberry-arugula-salad-and-balsamic-dijon-dressingl1_copy2

4 salmon pieces
1/4 c. extra-virgin olive oil, plus more for drizzling
kosher salt
Freshly ground black pepper
2 lemons, cut into wheels
2 tbsp. balsamic    
1 tbsp. Dijon mustard
16 oz. sliced strawberries
10 oz. arugula greens
1/2 red onion, thinly sliced
2 tbsp. chopped fresh chives
-Preheat oven to 450° and line a rimmed sheet pan with parchment paper. Rinse salmon and pat dry thoroughly, then drizzle with olive oil and season with salt and pepper. Place 3 lemon wheels on top of each piece and bake for 10 to 12 minutes. (Time may vary depending on thickness of the fish.)
-Meanwhile, in a jar add balsamic vinegar, mustard, olive oil, salt, and pepper. Shake well and refrigerate until ready to serve.
-Toss strawberries with arugula greens and red onion.
Divide greens between 4 plates and drizzle with dressing. Top with salmon and garnish with chives.

Shrimp Burgers with Mango Salsa

1 small ripe mango
1 small firm-ripe Hass avocado
¼ c. red bell pepper
2 tbsp. diced red onion
1½ tbsp. fresh lime juice
1½ tbsp. Chopped cilantro
¼ tsp. kosher salt
¼ tsp. Black pepper

2 slices of whole grain sandwich bread
1½ lb. shrimp
2 tbsp. coarsely chopped cilantro
2 tbsp. snipped fresh chives
1 tsp. garlic paste
¼ c. finely diced radish
¼ c. finely diced celery
2 tbsp. low-fat mayonnaise
1 tsp. grated lemon zest
1 tbsp. lemon juice
¾ tsp. kosher salt
¼ tsp. Freshly ground black pepper
4 whole-wheat sesame hamburger buns
1 c. mixed salad greens 

Combine all the ingredients in a bowl.
Pulse bread in a food processor until fine crumbs form; transfer to a bowl. Add shrimp, cilantro, chives, and garlic paste to food processor and pulse until shrimp are finely chopped and form a chunky paste (do not puree — make sure to leave some texture).
Add shrimp mixture to bread­crumbs along with radish, celery, mayo, lemon zest, lemon juice, salt, and pepper; stir to combine. With moistened hands, gently shape 4 burgers, about 1 inch thick. Refrigerate burgers.
Prepare an outdoor grill with a medium-hot fire (or heat a stovetop grill pan over medium heat). Spray burgers on both sides with cooking spray. Grill 3 to 4 minutes per side, until golden and just cooked through in centers. Toast buns on grill 1 to 2 minutes. Put salad greens on bun bottoms and top with burgers. Spoon salsa over burgers and cover with bun tops. Serve with remaining salsa.


5 Ways To Stay Active While On Vacation...

Summer is around the corner riders! With school almost out,  Summer is a popular time for traveling and Vacations. Sometimes it's tough to stay on track but we have have 5 ways to keep you active while enjoying your summer escape...

image4 (1)_copy21. While searching for a hotel, make sure you look for one that has a fitness center or passes that will allow you to visit nearby gyms. It will motivate you more to try a class in a new area. Also, working out every morning will increase your motivation to eat more healthy throughout the day.

2. If you plan on flying to your destination, use the airport terminal as a walking track. You'll be doing plenty of sitting down on the plane so might as well take a walk around the terminal. A brisk 15 minute walk can burn about 100 calories. Just don't go too far and miss your flight!

3. I get it sometimes when you're on vacation the gym doesn't sound appealing. There are other ways to allow you to get in a workout. Once you check into the hotel ask the concierge if there are any hiking trails, kayaking, scuba diving, bike riding, paddle boarding, etc. Take a walk on the beach or take a swim in the pool. Anything that elevates the heart rate and allows you to have fun is a win/win situation.

4. Choose restaurants that are walking distance from the hotel. Instead of taking a taxi, walking after a meal is a wonderful way to help keep blood sugar levels down. Enjoy the beautiful weather and scenic views that you would not normally experience in a car.FullSizeRender_copy30

5. Traveling imparts new vigor to the mind which brings you more physical strength and good health. Always remind yourself how great it feels to walk and be able to move. You may not be able to fit your whole workout in while vacationing but remember doing something is better than not doing anything at all. 

Happy Vacationing Riders!!

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!

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