Summer Schedule 

Hi RPM fanatics! Here’s your summer schedule! 

Monday’s 6am – KING & WELLINGTON 

Tuesday’s 6am – MASONVILLE 

Wednesday’s 5:30pm – OXFORD & ADELAIDE 

Hope to see you out! 

❤ Linds 

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May RPM Schedule 

Hello Riders! Here’s your May RPM schedule! 

Monday 6:00am – King & Wellington

Monday 6:30pm – Masonville 

Tuesday 6:00am – Masonville 

Wednesday 6:00am – Talbot 

Wednesday 5:30pm – Oxford & Adelaide 

Thursday 6:00pm – Argyle 

Fit Travel | Hawaii

For the modest adventurer and thrill-seeker alike, Hawaii has something in store for everyone.

Here are some of my most memorable adventures!

Walk / Hike Ioa Valley – West Maui

Ioa Valley is a light to moderate hike that offers great views that are deeply rooted in Hawaii’s history.

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Hike / Run Diamond Head -Honolulu, Oahu

Be sure to go early, this is a popular tourist spot and as it gets busier, it becomes more challenging to stay in the ‘exercise zone.’ Bonus: great views of the sunrise if you go early!

Hike / Run Koko Head – Honolulu, Oahu

This is a steep one – level 4-4.5/ 5,  but an excellent endurance workout. Bring water and lots of it!

Hike Haleakalā National Park – Maui

At the end of the enchanting drive to Hana you will find Haleakalā National Park where you will hike through lush foliage and a bamboo forest to get to your final destination – a breathtakingly beautiful waterfall. Trust me, it’s well worth the all day journey to get there!

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March / April RPM Schedule

Hello RPMers! 

My regular class schedule is the same for March and April:

Monday – 6:30 pm – London Masonville

Tuesday – 6:00 am – London Masonville 

Wednesday – 5:30 pm – London Oxford and Adelaide

Thursday – 6:00 pm – London Argyle 

Bonus Classes! 

Wednesday March 9, 16, 23 – 6:00am London King & Wellington 

Thursday March 24 – 12:15pm London King & Wellington 

April 27 *New Release* London Oxford & Adelaide with my gal Caitlyn! 

  

Quick update – I’m still here!

Wow! It’s been some time since my last post, but I’m back! So here are a couple updates:
I went to Hawaii – it was everything I expected and more. Stay tuned for a separate post in the #FitTravel section on this!

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I started a new job that I LOVE, LOVE, LOVE! I was also fortunate enough to be featured on the BringItGirls.ca website as their February Feature of “Women Who Bring It.” What an honour! I truly think of myself as just an average girl trying to make it in this crazy world, but it sure feels good to be recognized for “bringing it.” ❤

Here’s the article: http://www.bringitgirls.ca/women-who-bring-it/lindsay-goodyear/

More posts to come. I promise!

In the meantime, keep doing you!

❤ Linds

 

Quality Trumps All.

When it comes to what we put in our body, quality trumps all.

Now for starters… I am not naive, nor am I going to pretend that the cost of food isn’t a significant variable in our food buying decision making process – especially considering that buying fresh, locally grown products proves challenging during the winter months. That said, finding quality, fresh options at a good price isn’t impossible either, sometimes you just have to look a little harder for it.

Eating quality foods without breaking the bank is possible.

  • Follow the “dirty dozen” guide to help select which products you should buy organic
  • Shop the flyers, price match, and buy extra to freeze – I even freeze almond milk when it’s on sale!
  • Choose fresh first, frozen second and canned as a last resort

Second to the quality foods we choose to nourish our bodies come the supplements we take to support our immune system and fill in any gaps in our daily intake of vitamins and minerals. Quality really matters here. As a person with Celiac disease I am naturally more cautious of what ingredients are in my supplements, however Celiac or not, I think it’s a good reminder that often supplements have additives or other unnecessary ingredients that may compromise the quality or integrity of the product. For a protein supplement I rely on clean, plant-based protein powders –  Vega is my go to. You can find Vega in most grocery or health food stores.  I am also a huge proponent of a daily multivitamin for vitamin and mineral support and a probiotic for the promotion of healthy bacteria in your gut. For both my multi and my probiotic I rely on the science of Nuskin’s Pharmanex line – high quality, natural products formulated for nutritional support and substantiated by science. I’ve personally seen incredible results in my energy level, sleep habits and digestion since starting on Pharmanex products.

Whatever brand you choose or type of products you use, be informed and take control of what you are putting into your body. When it comes to your health, quality matters.

❤ Linds

 

I LOVE my FitBit <3

Generally speaking, I am an active person with a strong awareness of my body and how variables such as fitness, nutrition and sleep impact my “daily operation.” I exercise daily, eat well, hydrate often and make a conscious effort to move throughout the day. So why a FitBit? 

Well… like you, I’m human. While I may know what my body needs, every so often I fall off the wagon, move a little less and let my healthy eating habits slide. 

Enter FitBit. 

Wearable fitness technology – FitBit, Apple Watch, Garmin Vivofit or the like – help bring awareness to how active you actually are throughout the day. They help keep you accountable to your daily activity goals and even foster friendly competiton among your friends  – the competitor in me lives for the challenges! 

Top Reasons Why I Love FitBit 

Sleep Tracking – admittedly I’m not the best sleeper. The sleep tracker gives me better awareness and helps me set sleep goals! 

Syncibility – I love to ability to sync to MyFitnessPal for nutrition tracking and Run Keeper for run tracking!

Friendly Competition –  I love that it sends you little reminders to help motivate you to win challenges! 

And while it may seem like just another trendy technology, I really hope it’s here to stay. Wearable fitness technology is so much more than just another trend, it presents an incredible opportunity to shift the mindsets of the nation from unaware to aware, inactive to active and unhealthy to healthy. 

Step on my friends! 

 ❤ Linds

If you want some friendly competiton add me: Lindsay.Goodyear85@gmail.com.

 Ps. Big shout out to my former colleagues for this amazing gift! Xo

FitFood | Spicy Tilapia Corn Chowder

Before I get started with the recipe let me first apologize for the lack of photos – I totally forgot and what we didn’t eat, we already froze! Next time I promise to be more diligent with my food photography! 😉

Now for the recipe .. It is healthy, low fat, dairy-free and gluten-free! 

Ingredients

  • 2 fillets tilapia cubed 
  • 1 can cream corn
  • 2 cans coconut milk 
  • 2 cups broth (I used homemade spicy shrimp broth compliments of my husband, but you can use any broth) 
  • 2 medium potatoes cubed 
  • 1 cup corn
  • 1/2 cup peas
  • 1/2 cup kale chopped
  • 1 yellow onion diced 
  • 2 green onions diced 
  • 1 lemon – juice only
  • 2 tbsp Old Bay Seasoning 
  • 1 tbsp Onion powder
  • 1/2 tbsp each Salt & Pepper (or to taste)
  • 1 tbsp Cayenne powder (or to taste) 

Recipe

Let me make this VERY easy for you. Prepare and place all ingredients in your Crockpot and cook on low heat for a couple of hours. Check in every hour to see if fish and potatoes are cooked through! 

Voila! Healthy, simple and delicious!

Enjoy! 

❤ Linds 

  

January RPM Schedule

Happy New Year! Can you believe it’s 2016? 

Is your resolution to take up indoor cycling / spinning / RPM? If so.. Here’s my teaching schedule, I’d love to see you out! 

Ps. If you’re not a GoodLife Fitness member yet, not to worry! Go into any GoodLife Club to sign up, they will take good care of you there 🙂

Regular Rides

Monday’s – London Masonville 6:30pm

Tuesday’s – London Masonville 6:00am

Wednesday’s – London Oxford & Adelaide 5:30pm

Thursday’s – London Argyle 6:00pm

Bonus Rides

Tues Jan 5th 5:30pm – Southdale

Sat Jan 9th 9:00am -Sherwood

Tues Jan 12th 5:30pm – Southdale

Thurs Jan 14th 12:15pm – Citi Plaza

Thurs Jan 14th 4:30pm – Citi Plaza

Tues Jan 19th 5:30pm – Masonville – new program release class! Don’t miss it!! 

Sat Jan 23 9:00am -Southdale

  

21 Days of Hot Holiday Abs Challenge

Forget the extra holiday calories, let’s stay on track this holiday season with the 21 Days of Abs Challenge!

21 Days of Holiday Abs Challenge

Day 1: 10 crunches, 10 leg raises, 20 second plank Day 2: 12 crunches, 12 leg raises, 22 second plank
Day 3: 14 crunches, 14 leg raises, 24 second plank Day 4: 16 crunches, 16 leg raises, 26 second plank
Day 5: 18 crunches, 18 leg raises, 28 second plank Day 6: 20 crunches, 20 leg raises, 30 second plank
Day 7: 22 crunches, 22 leg raises, 32 second plank Day 8: 24 crunches, 24 leg raises, 34  second plank
Day 9: 26 crunches, 26 leg raises, 36 second plank Day 10: 28 crunches, 28 leg raises, 38 second plank
Day 11: 30 crunches, 30 leg raises, 40 second plank Day 12: 32 crunches, 32 leg raises, 42 second plank
Day 13: 34 crunches, 34 leg raises, 44 second plank Day 14: 36 crunches, 36 leg raises, 46 second plank
Day 15: 38 crunches, 38 leg raises, 48 second plank Day 16: 40 crunches, 40 leg raises, 50 second plank
Day 17: 42 crunches, 42 leg raises, 52 second plank Day 18: 44 crunches, 44 leg raises, 54 second plank
Day 19: 46 crunches, 46 leg raises, 56 second plank Day 20: 48 crunches, 48 leg raises, 58 second plank
Day 21: 50 crunches, 50 leg raises, 60 second plank

*Printable version
21 Day Holiday Ab Challenge

Happy crunching!

❤ Linds