 There’s a lot happening in the world at the moment and if you’re anything like me it’s starting to take it’s toll and feels a bit heavy and overwhelming. If you’ve been following me for any length of time, you’re likely receiving this email because you love to ride bikes, you’re new to cycling or you’ve been riding for awhile and love all my video tips. What you may not know about me is that along with being a Cycling Coach, I’m also a:
I used to weigh around 200lbs and through my love for cycling, learning to eat healthy and working on self improvement and mindset daily has brought me to where I am today – healthy and happy.  Throughout all of this I’ve overcome a lot of adversity and learned a lot of lessons, as I know you have as well within your own story and life’s challenges. Some call me a Life Coach and either way I help people like you who can’t seem to get in control of your emotions whether it be climbing hills and feeling more confidence on your bike, eating your emotions or succumbing to the negative mind chatter around life’s adversities within career, business and your health. I think we can agree that we’re heading in to some challenging times at the moment and I want to do my best to support you through this. This means I may be in your inbox a little more bringing even more value to you. Today, I’m going to share some immune boosting lifestyle tips. Having a strong immune system is important and it’s about much more than nutrition. (1) Improve Your Nutrition My nutrition programs and philosophy is based on clean eating meals that are designed to help you incorporate more plant-based anti-inflammatory foods into your diet, whether you want to be plant-based or not. For the record, I’m still an occasional meat eater and I keep it real with the 80/20 rule.
(2) Sleep Sleep is vital to a healthy immune system. Getting a good night’s sleep helps us to be clear, concise and decisive in our choices.
(3) Reduce Stress & Move Your Body Reducing stress and moving your body is imperative to a healthy immune system and depending what you have going on in your life can be tricky. Please stay tuned as I’ll be announcing my Virtual Cycling Classes starting soon to help keep you active during the probable shutdown that is upon us.
*********************** SUPPORTIVE RESOURCES The next couple of months may see our worlds become a lot smaller. Instead of trying to ease the stress and anxiety with booze, junk food and emotional eating, I invite you to take this time to focus on your own health and well-being. If this resonates and you need support and accountability to help you boost your immune system and take care of you, please join me for my 21-Day Nutrition Reset Challenge. 21-Day Nutrition Reset Challenge - This 21-day predominately plant-based clean eating challenge will help reduce inflammation, renew your energy and strengthen your immune system. I will be supporting you every step of the way with live weekly coaching calls. >>>>> Read all about the 21-Day Nutrition Reset here. I’m excited to see you and support you on the inside. Big love,  
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Are you ever riding along on your bike, minding your own business on a windy day and you come out from a tree line and are shocked when you almost get knocked over? 'Tis the season for wind. We had some high winds here this week and I want to make sure that everyone gets in on this one IF this freaks you out. You know the white knuckle and brace for it kinda freak out. This week's video is on what to do when there is a crosswind.Check it out below. AND if you’re in Toronto, Aurora or Barrie area and new to riding or you’ve been searching for an amazing group of women to ride with this year, you will want to check out my women’s only clinics and group rides with the Pura Vida Mavericks. Feel free to click the link below to see what we’re all about and perhaps join in on the fun. THE MAVERICKS MEMBERSHIP >> http://www.puravidaperformance.com/the-mavericks-membership.html LEARN TO RIDE ROAD CLINIC >> http://www.puravidaperformance.com/learn-to-ride-road-clinic.html TAKE IT TO THE NEXT LEVEL ROAD CLINIC >> http://www.puravidaperformance.com/take-it-to-the-next-level-road-clinic.html CLIMBING ROAD CLINIC >> http://www.puravidaperformance.com/climbing-and-gearing-road-clinic.html Happy Tuesday!   The Environmental Working Group's list of produce called the "Clean 15" and the “Dirty Dozen” are finally here! Yippee! This is something that I give to all of my clients as they transition to healthier eating. Finding organic produce can be tricky sometimes and also the pretty penny associated with it. EWG lets us know which 15 fruits and vegetables have the lowest amount of pesticide residue AND which 12 fruits and vegetables have the highest amount of pesticide residue. A few keys points that I love and agree with in this article are: 1. It is better to eat fruits and vegetables grown and harvested using pesticides than to not eat them at all. I couldn’t agree more. It can get super confusing on our journey to better health! If you cannot find organic produce in your area or it is not feasible please know that you should still be eating your fruits and veggies. The Clean 15 and Dirty Dozen are guidelines for you to minimize your exposure to pesticides. 2. It makes sense to peel fruits, unless you are able to purchase them organic. Remove and discard the outermost leaves of lettuce and cabbage and peel the skin off potatoes, if they are not organically grown. For other surfaces that cannot be peeled, you can wash them with soap and water or a vegetable wash. You can find vegetable wash in your local health food store or you can make your own using equal parts vinegar and water. 3. When we buy organic, we: (a) Minimize our exposure to pesticides (b) Eat better tasting food (c) Eat food with more antioxidants which help to combat toxins and diseases such as cancer (d) Minimize the amount of pesticides our environment is exposed to (e) Support and protect organic and local farmers (f) Increase the demand for organic produce (g) Decrease the number of farm workers exposed to potentially harmful chemicals (h) Help protect insects especially the bees and worms If you’re new to this idea, cut the below pictures out and put them in your wallet or bag. Then when you’re at the grocery store you can just pull them out and away you go. To read more of this article from Joel Fuhrman, M.D. click here http://bit.ly/1oNVjrF.  Thanks again so much for stopping by my booth at the Toronto International Bike Show. It was so amazing to meet and chat with you. Without further adieux, here are the WINNERS! GRAND PRIZES
Congratulations!
Thanks again so much for stopping by my booth, Pura Vida Performance at the United Lumber Home Hardware Ladies Night. It was so amazing to meet and chat with you last Thursday. Without further adieux, here are the Grand Price WINNERS! GRAND PRIZES
Congratulations! Please contact me HERE to redeem your prize. FREE DOWNLOAD: Beginner's Guide For Women Who Ride --> https://bit.ly/2JktCUv  Best time EVER with these beauties at my first ever Women's Road Cycling Getaway in Muskoka! There are ‘almost’ no words for all of what I had the pleasure and honour of witnessing. Truly. ❤️ The camaraderie, support, uplifting moments, words of encouragement, laughter, hilarious and deep and meaningful conversations between these amazing women was beautiful. We got to share our stories over delicious food, bike rides, swimming in the lake (both days – brrrrr), hanging out on the dock all while overlooking the picturesque Muskoka Bay. We had ALL the Fall weather extremes with thunderstorms, gail force winds, trees down, heat, humidity and threats of thunderstorms one day to being a tad on the chilly side the next day. We even lost power and Ashleigh, being the resourceful and awesome chef that she is, found a way to finish our delicious dinner. The food was off the hook. Like I'm talking ... OFF. THE. DAMN. HOOK. as was the yoga, spa treatments and cycling. AND might I remind you ladies of Judy’s instructions on how to apply chamois cream and Corrina’s oops of a moment … hahaha! I have so much to be grateful for and so many people to thank! Thank you to Ashleigh for your insanely delicious creations, Andrew for your awesome mechanical support, getting bikes ready and following us on our routes plus your photography, Ashley for your amazing and thought provoking yoga, Jenn for your incredibly relaxing spa treatments performed right at our lakehouse, Melinda of Stamped Frosting Custom Hand Stamped Jewelry for the beautiful personalized handmade bracelets I gifted to all of the women, Jeremy of Trek Bicycle Store Barrie for the Trek Bicycle, Bontrager, CLIF Barand Chamois Butt'r swag, Riverwalk Restaurant for a delicious post-ride lunch, Ecclestone Cycle for your knowledge and great service as the women shopped to prepare for a chilly ride AND … To all of you gorgeous women that participated in the Getaway. I'm so grateful to have spent so much quality time and making memories with each and every one of you. Thank you! I will cherish this for forever. There's no better time to do a once over on your bike and check a few things out than the present. It might be that you live in the Great White North like me where our season is winding down and you're about to spend some serious time riding indoors OR you could be living somewhere that you can ride year round. Either way this video is for YOU. In my video this week, I ask a few pertinent questions like: ✨ When was the last time you changed your tires? ✨ Do you remember the last time you changed your tires? ✨ Have you EVER changed them? ✨ Did you buy your bike used so not sure when they were last changed? ✨ AND do you know how to recognize whether it's time to get some new ones? I go over all of this in my video including the general rule of thumb AND there are a couple of funny stories on what happened to me when I was a rookie-ish rider. When I tell ya I had no one to show me the ropes, I'm totally not kidding! OH AND IT'S BACK! The best coached indoor virtual cycling program EVER with me as your coach and new this year are TWO LEVELS, all done from the comfort of your home. So I want you to... Imagine riding your bike up hills on your first ride of the season and not having jelly legs after. Win! Imagine being so far ahead of your goals that your strength, speed and skills on the bike are at a new all time high. Imagine knowing what it's like to fuel and recover like an athlete and feel endless amounts of energy both on the bike and in life. The KEY? You MUST be training and cross training those cycling specific muscles. AND, it's 80% nutrition and 20% exercise. YOU CANNOT OUT TRAIN A BAD DIET. I'm so excited to announce that there are two levels of the Rock Your Ride Virtual Cycling Program. LEVEL ONE - Rock Your Ride virtual cycling classes only for those of you who have your nutrition dialled. LEVEL TWO - Rock Your Ride, Body & Mind with virtual cycling classes, nutrition guidance, 1:1 coaching session with me and weekly fun challenges. All abilities are welcome right from newbies to advanced riders. So, if you want to rock your ride and perhaps your body and mind too, and take it to the next level, let's get YOU in it to win it NOW so you can knock it out of the park next season! This IS the year you're going to uplevel your game right? No more first ride bonks and blowouts. If you're READY to get fit and healthy and Rock Your Ride with a group of kick-ass ladies, then click below for details. ---> http://www.puravidaperformance.com/virtual-indoor-cycling1.html Ladies are already signing up. Will you be joining us?  When I first started riding (road riding specifically), for some reason there were never any women to ride with. It was me and the boys. I'm happy that it turned out that way otherwise I wouldn't have all the knowledge and skills to pass down to you. As they say, everything that is happening NOW is setting you up and preparing you for what's to come. {check} Anyway there was this 'thing' that I had no idea that I wasn't suppose to do. It's something that I see out there time and time again AND it has been brought to my attention again. It's kind of an uncomfortable conversation to have especially with someone who is new and they don't always believe you either so I'm here to nip this one in the bud. #yourewelcome If you or someone you know does this, I'm more than happy for you to share this blogpost with them. It might save them from the mortifying moment I had. Check out just what that moment was in the video below. You may even want to download my Beginner's Guide For Women Who Ride and perhaps sign up for one of my amazing Clinics. ---> http://www.puravidaperformance.com/beginners-guide-for-women-who-ride.html  Taking it all OFF. What you need to wear to keep yourself riding in the cooler elements. I go over what to wear in my Beginner's Guide For Women Who Ride as well. FREE DOWNLOAD - Beginner's Guide For Women Who Ride --> https://bit.ly/2JktCUv  The Environmental Working Group's list of produce called the "Clean 15" and the “Dirty Dozen” are finally here. Yippee! This is something that I give to all of my clients as they transition to healthier eating. Finding organic produce can be tricky sometimes and also the pretty penny associated with it. EWG lets us know which 15 fruits and vegetables have the lowest amount of pesticide residue AND which 12 fruits and vegetables have the highest amount of pesticide residue. In 2017, Joel Fuhrman wrote an article questioning whether or not we should only buy organic produce. There is much controversy on this topic and I love and agree with what he said and want to highlight some key points and tips: 1. It is better to eat fruits and vegetables grown and harvested using pesticides than to not eat them at all. I couldn’t agree more. It can get super confusing on our journey to better health! If you cannot find organic produce in your area or it is not feasible please know that you should still be eating your fruits and veggies. The Clean 15 and Dirty Dozen are guidelines for you to minimize your exposure to pesticides. 2. It makes sense to peel fruits, unless you are able to purchase them organic. Remove and discard the outermost leaves of lettuce and cabbage and peel the skin off potatoes, if they are not organically grown. For other surfaces that cannot be peeled, you can wash them with soap and water or a vegetable wash. You can find vegetable wash in your local health food store or you can make your own using equal parts vinegar and water. 3. When we buy organic, we: (a) Minimize our exposure to pesticides (b) Eat better tasting food (c) Eat food with more antioxidants which help to combat toxins and diseases such as cancer (d) Minimize the amount of pesticides our environment is exposed to (e) Support and protect organic and local farmers (f) Increase the demand for organic produce (g) Decrease the number of farm workers exposed to potentially harmful chemicals (h) Help protect insects especially the bees and worms If you’re new to this idea, cut the below pictures out and put it in your wallet or bag. Then when you’re at the grocery store you can just pull it out and away you go. AND if you're looking to clean up your eating habits so you can have more energy, lose some weight and really just become a healthier person for you and your family, you might want to check out my Nutrition KickStart by clicking here. To read more of this article from Joel Fuhrman, M.D. click here http://bit.ly/1oNVjrF.  |
Paige RoyalQuestions or Comments? 
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