June Newsletter 2015

Story by William Poteet / June 12, 2015

In health there is freedom. Health is the first of all liberties. Henri- Frederic Amie


In This Issue
Pedal & Praise Comes to PrimeTime
Myofascial Release Workshop
Come Climb with Us!
Price Increase in Effect July 1
(Staff) Member Spotlight – Tonia Heidenreich
Let’s Go for a Run!
Happy Anniversary!

The following PrimeTimers are celebrating yet another year of fitness with us this month. Congratulations for keeping up the great work!


Charlie Aikman

Donna Dobson

Betsy Halstead


Tim Kelly


Nick Carter

Suzie Smith


Kelly Frame


Bill Haskin


Mike Psenka


Tom Hiers


Pam Houseal


Andrea Cooper


Samantha Ploch

Pedal & Praise at PrimeTime

Wednesday, June 3

12:00 – 1:00 p.m.

Join Shannon for this special all-levels-are-welcome class.  “Pedal & Praise” is a high-energy indoor cycling class that takes the focus off pushing past your limit and puts it on increasing your sensitivity to the presence of God in your life. You will ride to the soundtrack of inspiring Christian worship music while reflecting on a particular verse or part of biblical scripture provided to you through your instructor.

Click here to sign up now!

Can’t make it this time, but want to know more and/or try another time?  Contact Shannon at 843-209-2926 or newtnell@gmail.com


You may not have noticed the new “NO PARKING” signs on Middle Street, but a ticket will get your attention!  Please note that there is now no parking allowed on the block between Station 21 and Station 22 on the side of the street opposite from the gym.

Parking is still allowed on the same side as PrimeTime.

(Also, be careful – there is no longer any parking between Station 22 and Station 22 1/2 on our side of the street – in front of Poe’s!)

Want to avoid the chance of a parking ticket, and get guaranteed front space parking?  Ride your bike!

Myofascial Release Workshop

Saturday, July 11

9:00 – 10:30


You’ve probably seen foam rollers in the gym, and maybe you’ve experimented with them and other methods of release work.  But do you REALLY know how to get the most out of those long pieces of foam or plastic or those knobby little balls?

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Join former PrimeTimer Alli Shuttleworth (below) as she guides you through using those devices to minimize tension, stress, and pain.


Myofascial release breaks up rigid dehydrated muscle tissue and helps to restore it to its normal function. Normal function means your muscles are elastic, hydrated, healthy, and ready to perform at a moment’s notice. This method is often performed with a foam roller, lacrosse ball, or tennis ball. Release work helps revive your circulation and gives it a boosts, helping to relieve tension and pain

in your body.

Below are the results you can expect to see from Release work:

* Improved circulation

* Increased blood flow

* Reduced muscle tightness and muscle pain

* Increased mobility and flexibility

CLICK HERE TO RESERVE YOUR SPOT – space is limited to only 8 so sign up today!

Another Successful Boot Camp!


Boot Camp at PrimeTime was the real deal on Friday, May 22, when Sarah’s fiance Ryan came to visit!  Ryan, a former Marine Drill Sargeant, put the troops to the test!  Some of the 8:00 a.m. recruits hung around after their workout for a photo with Sargeant Wilson.

Faster, Stronger, Fitter – the 

Stairclimb Team Needs YOU!!!

Want to be faster?  Stronger? Fitter?  Try stairclimbing – less impact than running, harder than the elliptical, and more effective than anything you’ve ever done before!

The PrimeTime Stairclimb Team is at it again, practicing at the North Charleston Coliseum as well as other covert climb practices around town.  The Climb North Charleston Fight For Air stairclimb is Saturday, July 25, and we want to bring home the title again.

Shoot us an e-mail to inquire about participating on the team, and learn more about the event itself here!

OPEN PRACTICES at the Coliseum are being held on June 11, 17, and 30.  More dates coming soon.

Interested in being a sponsor for the team?  There are many levels of sponsorship available.  Contact us to learn more!

Headed to the Big Apple?

If you really want to experience the streets of New York City, there’s no better way to do it than on a running tour. Pick a Personalized Run and customize a route from the Boogie Down Bronx to the Brooklyn Bridge.

CRT’s running tours are completely customizable to the day, time, distance and sights you want to see. City Running Tours offers pick-up and drop-off from any location, as well as photography, City Running Tours t-shirt and goody bag. These runs are perfect if you are a tourist visiting the city, training for a race or business traveler fitting a run in to your schedule.

Click here to receive a special offer for first-time City Running Tour customers in NYC!

Check out other national City Running Tours at www.cityrunningtours.com

Dear Members and Friends,

It’s summertime, and the livin’ is easy . . . but that doesn’t mean you should take it easy in your workouts!  We can help you ramp up your effort to see maximal results.  There are lots of opportunities – keep reading to learn more about the Floppin’ Flounder 5K, the American Lung Association Stairclimb, and so much more!

And although the livin’ is easy in the summertime, it wasn’t easy putting together the newsletter this month – we have SO much to say!  Keep reading  . . .


Modest Price Increase

Effective July 1

To help defray the approaching increase in overhead expenses, we will be increasing rates of all PrimeTime services, effective July 1.

Beginning July 1, you will notice the following changes.  Please take note, and make sure that any automatic payments you have set up through your bank are adjusted accordingly.

As always, please contact us with any questions or concerns you may have.

Monthly Gym Access Fee

Individual         $65/month cash or check; $70/month credit card

Additional Family Member           $30/month cash, check, or CC.

Private Training Clients

One-Hour Workouts

$85/person for a one-time workout

$75/person for on-going, continuing clients

For multiple people, add $10/person to cost of workout

30-Minute Workouts

$45/person for on-going, continuing clients

For multiple people, add $10/person to cost of workout

Regular Training/GroupX clients still do not pay a monthly access fee.

Group X (Mindbody Scheduling)

Single workout     $30

See online scheduling system for Group X package pricing

Regular Training/GroupX clients still do not pay a monthly access fee.

Day Passes


Thank you for your continued business – we appreciate your loyalty!


7a8e316e-e7f8-4c69-8ec1-5c82e1dac35aFOURTEEN YEARS, ELEVEN MONTHS

July marks our fifteenth birthday and are we ever ready to celebrate!  Save the date and mark your calendar for these fun events throughout the month of July.  We hope to see you there for at least one, if not all!  We hope to line up more events, and more details are coming soon!

July 11:  Pilates and Myofascial Release Workshop

PrimeTime Fitness; 9:00 – 10:30 a.m. (see sidebar for details)

$35 pp.  Click here to sign up!

8ca93ed1-9f5f-4122-adc9-ea8c2391841dJuly 18:  Ben Sawyer Causeway Clean-Up

The Charleston Running Club is grateful for the hospitality of the Town of Sullivan’s Island in allowing us to hold to road races on the island every year. Join the CRC as we step out to clean up the causeway!

We’ll meet on Saturday morning at 8:00 a.m. at PrimeTime Fitness armed with gloves, trashbags, and pick-up sticks.  Afterwards we will head to Page’s Okra Grill for brunch on the CRC and/or PTF  (Adult beverages are out of your own pocket).

July 18:  Night Climb at Wild Blue Ropes

Navigating obstacles and even swinging from tree to tree make it easy to channel your inner Tarzan. Don’t worry; we won’t judge the occasional chest thump or war cry mainly because we’ve been known to do it ourselves from time to time-one of the only things you’ll find nearly impossible at Wild Blue is containing your excitement.

Details and sign-up coming soon!

July 25: American Lung Association Fight For Air North Charleston Coliseum Stairclimb.

See sidebar for details.

Date and more details to come:  Athleta Shopping Spree!


(Staff) Member Spotlight – Tonia Heidenreich

53ad1e5f-a952-4fb1-b927-c78a6ec06d85When Tonia Heidenreich first joined PrimeTime in January 2002, we knew we had found a true gem. A former professional ballerina turned Pilates instructor, Tonia is talent, personality, charm and grace all rolled into one (well, grace sometimes 🙂

We’ve seen Tonia through it all – marriage, creating a business (Tonia is a former owner of The Loft Pilates Studio downtown), the the birth of twins, Cadence and Ronan, who are almost 10 years old, teaching Pilates in local studios, and now her return to the world of ballet, this time as an instructor. Throughout all these life adventures, Tonia has managed to maintain a respectable workout schedule every week with Meredith and various workout partners.

Now you can catch Tonia back on the instructor’s mat at PrimeTime, as she teaches an occasional Mat Class on Thursday mornings at 8 a.m.  A great way to strengthen and tone (especially the core muscles), stretch, and correct postural imbalances, Tonia’s Mat Class is perfect for anyone – gentle enough for even the deconditioned, yet challenging enough for athletes.

Want to try Tonia’s Mat Class?  Click here to sign up!


Tonia stretches after a workout in 2003.


Staff Recipe File – Sauteed Greens and Chick Peas

4317f5f4-6003-4af5-bd69-524eb4851562My last CSA bag contained a plethora of greens.  Turnip greens, collards, and red russian kale, to be exact. What was a wanna-be chef to do?  I turned to nutritionaction.com and found this tasty recipe. Enjoy!Ingredients: 
2 lbs. mixed baby cooking greens (kale, chard, spinach)
¼ cup extra-virgin olive oil
8 cloves garlic, sliced
¼ tsp. red pepper flakes
¼ cup sun-dried tomatoes, finely chopped
1 15 oz. can no-salt-added chickpeas, not drained
2 Tbs. red wine vinegar
¼ tsp. kosher salt
freshly ground black pepperDirections:
* Steam the cooking greens until tender, 2-3 minutes. Run them under cold water, then roughly chop.
* In a large skillet, heat the oil over medium-low heat. Sauté the garlic until lightly golden, 1-2 minutes. Stir in the pepper flakes, sun-dried tomatoes, chickpeas with their liquid, and the cooking greens. Heat through.
* Remove from the heat, stir in the vinegar, and season with up to ¼ tsp. of salt and pepper to taste.Serves 8.

Nutrition Information:
Per serving-
Calories: 180
Total fat: 9 g
Saturated fat: 1 g
Sodium: 170 mg
Carbohydrates: 20 g
Fiber: 5 g
Protein: 7 g


June 3 is National Running Day!

6ea92f48-51ca-4d0a-83f3-575542ab3b59National Running Day, held annually on the first Wednesday in June, is a day when runners everywhere declare their passion for running.  Why not spread the running bug with some friends and runners-to-be, take up a new form of exercise and go for a run, or simply hit the streets to enjoy some quiet time in celebration of this day?!

And if you really want to celebrate National Running Day, why not sign up to run the Floppin’ Flounder 5K right here on Sullivan’s Island on June 6?!  Click here for more information on running or volunteering on race day.


Upcoming Events

Because there are SO many great things going on this month, we decided to include only those with which we are affiliated. Be sure to check out the Charleston Running Club website at www.charlestonrunningclub.com, the Coastal Cyclists site at www.coastalcyclists.com, and

www.meetup.com/ChucktownTriathletes/ for all things triathlon!

June 6

Floppin’ Flounder 5K

Sullivan’s Island; 8:00 a.m.

June 11

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.

June 17

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.

June 18

Community Wide Group Run

Charleston Harbor Fish House; 6:30 p.m.

June 30

Open Stairclimb Practice

North Charleston Coliseum; 5:30 – 7:00 p.m.