September News is HOT in 2015!

Story by Meredith Nelson / September 6, 2015

Everytime I thought I was being rejected from something good, I was actually being redirected to something better.– Steve Maraboli


In This Issue
Happy Anniversary!
September Fitness at a Glance
Labor Day Group X Schedule
You . . . on Caffeine
Celebrate Women’s Health!
Happy Anniversary!

Thanks to the following PrimeTimers for sticking with us for another year!

One Year:

Mike Gianoni

Two Years:

Patrick Riddle
Three Years:
Stephen Hughes (officially – but Stephen’s been working out with us for a long time as a visiting family member!)

Four Years:
Nancy Klemm

Five Years:
Keith Farley

Six Years:

Elaine Krell

Seven Years:
Seth Fisher

Denny Kubinski

Eight Years:
Sarah Johnson

Ten Years:
Karien Harwell

Lori Melsopp

Eleven Years:
Alice Botts
Cammie Camp
Marie-Louise Ramsdale

Fifteen Years

Jen Smith

RUNNERS, it’s that time again!

The fall racing season is fast approaching.  Whether you are a beginninng runner looking for a Couch to 5K program, or a seasoned runner looking for a PR, there are lots of opportunities headed your way over the next few months.  Check out theCharleston Running Club’s website for a full calendar of local races.  Here are two of our favorites:


A great little race through the residential streets of Avondale in West Ashley. PrimeTimer Skipper Condon, responsible for the growth of this fun event, also puts on a great past-race party at Triangle Char & Bar West Ashley.

KIAWAH Half/Full Marathon

You’ll find lots of locals at this fast and flat event.  One of our favorites, we return year after year.  Don’t wait too long to register, as this race often sells out.

Interested in a 12-week training plan? Let us know!

Your Fitness Calendar at a Glance

September 7

Special Labor Day Group X Schedule

September 19

Myofascial Release Workshop

September 24

IOP Community Health Fair
Free fasting bloodwork, free screenings and info, and flu shots available (price TBA)

September 29 

National Coffee Day

September 30

Women’s Health & Fitness Day (Bring a girlfriend to the gym for free!)

October 3

IOP Connector Run


8:00 a.m.

October 10

Avondale 5K

West Ashley; 8:30 a.m.


Saturday, September 19

This workshop is currently full but a waitlist is available.  Please click here to reserve a spot on the waitlist and you will be notified if an opening occurs.

Dear Friends & Members,

As we prepare for our relocation in the next few weeks, the quote above speaks loudly to us, and we hope it does for you. We look forward to serving you on the other side of the bridge with just as much quality, service, and energy as we have on the island.

Our plans are all set and we’re ready to renovate – we’re just waiting for Mt. Pleasant to give us a permit to begin construction.  Once that occurs, things will happen quickly . . . we will continue to keep our members and friends apprised of our progress as it takes place!



Monday, September 7

Holiday Group X Workout Schedule

7:00 am. PrimeTime Pedal with Sarah

8:00 a.m. BACKYARD BOOT CAMP with Meredith

9:30 a.m. BARRE with Marion (NEW!)

Click here to sign up for your favorite workout (maybe that’s all three?!) today . . . don’t wait – space is limited!


(New Staff) Member Spotlight – Marion Stephens

Marion is bringing Barre to PrimeTime!



9:30 – 10:30 A.M.

Click here to sign up!

When Marion Stephens walked into the gym as a guest several summers ago, we knew we were in the presence of something great.  A friend of a friend confirmed that for us, letting us know that we had basically encountered someone of rock-star caliber.  Vacationing in the family island beach house for many years, it’s not certain who enjoys her annual trips to PrimeTime more – herself or us!

Fast forward a few years later, and we couldn’t be more excited to have Marion on the PrimeTime Team.  Hailing from Richmond, VA, Marion is a certified Group Fitness Instructor through the Aerobics and Fitness Association of America (AFAA), and will be teaching barre at PrimeTime in our new location.  In addition to barre, Marion loves any kind of high-intensity workout (that shouldn’t surprise you) and you can find her taking our Pedal & Pump as well as the Total Body Circuit.  She does enjoy her down time, however, and when she’s not killin’ it at the gym you may find Marion taking a long walk on the beach, reading in her beach chair, or strolling down King Street.

Why does Marion make working out a priority?  She claims that releasing endorphins is one of her favorite things to do. “First and most importantly of all, it’s time to myself where I can think about working out and relieving stress. It helps clear my head and make me a better wife and mother. (Marion and her husband of 13 years have two children, seven-year-old daughter, Graham and a nine-year-old son, Harper.)  On days that I don’t work out I can tell a difference mentally so I try to do something every day.”

If you have never done a barre workout, Marion’s class will certainly be a great introduction.  And if you have explored the barre elsewhere, you probably haven’t experienced it like you will with Marion!  Be sure to look for it on the schedule after our move.

But you don’t have to wait to try a barre class – Marion will be offering it as part of our Group X schedule this Labor Day!  Click here to sign up now!

Welcome to the team, Marion . . . We’re so glad to have you!


Your Body, Your Workout – On Caffeine!

Cup of Black Coffee on Coffee BeansMeredith does it, Sarah does it, Shannon does it, and Julie does it too.  We  suspect that Susan does it as well.  What is it?  We all enjoy our daily dose of caffeine delivered in a steaminghot cup of coffee.  What are the staff favorites?At home, Meredith likes a bold blend brewed in her French press, with a little steamed non-fat milk and a sprinkling of Truvia.  Sarah takes her favorite flavored roast (pumpkin, hazelnut, or French vanilla) black.  At home, Julie prefers hers straight up and strong.  And Shannon makes her own at home from Dunkin Donuts ground beans.  Of course, you can find any of us at Starbucks too . . . Sarah orders up a black Americano, Meredith asks for a grande nonfat misto, and Shannon prefers a skinny vanilla latte, extra espresso shot, with a little Splenda.Obviously, your PrimeTime staff knows that that cup a’ joe can be a boost to your workout if consumed at the right time and in the right amount. And for some, it’s even a post-workout ritual.

How does caffeine affect your workout? Click here to read how enjoying some java prior to exercising can be a good thing!

Not convinced that coffee is beneficial?  According to the Center for Science in the Public Interest, coffee has it’s pro’s and con’s.  Click here to read the CSPI’s take on the effects of caffeine on the body.

National Coffee Day is September 29.

Come have a cup of coffee on us!


From Sarah’s Recipe File – Pesto Zucchini Noodles with Roasted Tomatoes and Grilled Chicken

d8b7cdc3-19fe-4365-a841-b01c446d7802For those of you who are Paleo or gluten-free, this recipe’s for you.  And for those of you who aren’t Paleo or gluten-free, you’ll love this recipe too!

I’m a new fan of zucchini “noodles” – so easy, so good, and so healthy!

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

A light and tasty summery zucchini noodle pasta tossed in fresh basil pesto with roasted tomatoes and grilled chicken.


  • 1 pint cherry tomatoes, cut in half
  • 1 tablespoon oil
  • salt and pepper to taste
  • 1 pound boneless skinless chicken breasts
  • salt and pepper to taste
  • 4 medium zucchini, sliced into noodles
  • 1/2 cup basil pesto


  1. Toss the tomatoes in the oil, salt and pepper, place on a baking sheet in a single layer and roast in a preheated 400F/200C oven until they start to caramelize, about 10-15 minutes.
  2. Meanwhile, season the chicken with salt and pepper to taste, grill it over medium-high heat, about 3-5 minutes per side, before setting aside to rest and slicing it.
  3. Add the zucchini noodles to the pan and cook until just tender, about 1-2 minutes, stirring.
  4. Toss the zucchini noodles, tomatoes and chicken in the pesto and enjoy!

Option: Omit the chicken.
Option: Use fresh tomatoes instead of roasted tomatoes.

Nutrition Facts: Calories 294, Fat 12.3g (Saturated 2.9g, Trans 0), Cholesterol 110mg, Sodium 122mg, Carbs 10.2g (Fiber 3.3g, Sugars 5.8g), Protein 36.1g


National Women’s Health & Fitness Day

Wednesday, September 30

6345117f-9521-4b55-9df1-7c2e8818906aPrimeTime women, we have so much to celebrate.  And we all know that celebrations are best when our plans include friends!

Come celebrate your health and fitness at PrimeTime on Wednesday, September 30, with a friend . . .  all friends can workout for free! Girlfriends can come with you to a Group X (contact us for a free sign-up) share your training session, or just accompany you to the gym for your own workouts.

ALL women who come to the gym on September 30 will receive a special treat!

Please note, all guests must sign in prior to working out and either be initialed by their PrimeTime friend or a staff member.