Ride and Thrive

Part 2 of How to Lose Weight is all about the actions you need to take in order to move the needle in your weight loss journey. Including; The law of Thermodynamics Using a BMR Calculator Find one here Upping your NEAT score Using a food log food swaps Prioritising protein Nutrient-dense foods as opposed to calorie dense foods Its not all about the scale weight If you have just started your cyclin...

In this episode, I talk about using the GROW model to help plan your post-Festive weight loss campaign. GROW stands for; Goals - Process and Outcome based, What and why? Reality - Where you are right now Obstacles/Opportunities - What barriers are in your way Way forward - How are you going to move the needle I suggest writing down a couple of sentences to answer the questions posed for each eleme...

Exercise of the week; Burpee Podcast; MindPump Book; Man Up by Bedros Keuilian (Affiliate link) Recipe of the Week; Savoury Breakfast Porridge Thought; If a man knows not which port he sails, no wind is favourable - Seneca If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journ...

Exercise of the Week: Side Plank Reading: Tools of Titans - Tim Ferris Listening: Trail Runner Nation Podcast Nutrition tip: 3 Day Food log Mindset/Thought to ponder: Amor Fati - Love of ones fate If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journey.

Exercise of the week; The humble Press up Podcast of the week; Zestology with Tony Wright Book of the week; Blueprint by Ross Edgley Recipe of the Week; Overnight oats - 40g Oats, milk, Scoop protein powder, raisins, cinnamon, mixed spice Thought of the week; The obstacle is the way If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of i...

This weeks recommendations; Exercise; Banded bent over row Podcast; Geraint Thomas Cycling Club Book; Atomic Habits by James Clear (Affiliate link) Nutrition tip; Try cycling your carbs, so only consume carbs when you are training or have heavier activity planned. Thought; The Journey is the destination If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here....

Exercise of the week; Get Ups This is a link to a video by Dan John, demonstrating different ways in which you can practice getting back up off the floor Podcast; The Tim Ferris Show Book; Outlive by Peter Attia (Affiliate link) Nutrition tip; Get comfortable with being hungry Thought; A journey of a thousand miles begins with a single step If you have just started your cycling journey, you can ge...

Its great to be back out running again albeit very slow! Exercise of the week is the Single Arm Kettlebell Overhead Press , great for shoulders, core, back, in fact a great all rounder! What I'm listening to; Peter Attia Podcast What I've been reading; The seven habits of highly effective peopl e by Stephen Covey Nutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 da...

This week as it's now November, I'm kicking off my Movember campaign. I've got my 10k Fell race challenge and I'm also completing 100 kettlebell swings a day challenge. Exercise of the week; Banded Clam Shells What I'm listening to; The Running Channel What I'm Reading; The Comfort Crisis by Michael Easter Nutrition Tip; Morning coffee timing Thought of the week; Pick the low-hanging fruit first A...

Exercise of the week; Bird dog , great for core and glutes, use as a mobility or warm up exercise. What I've been listening to; Modern Wisdom Podcast, hosted by Chris Williamson What I've been Reading; Be Useful by Arnold Schwarzenegger Nutrition tip; Prioritise Protein in your diet. Mindset tip; Get comfortable being uncomfortable. Links to Amazon products are affiliate links. They cost no extra...

Welcome to a work in progress! that is the Dave Shields Fitness podcast, Not quite settled on a title yet so please bear with. This week my training has been non-existent due to a frustrating knee injury...just lost of mobility and rehab with some targetted resistance training, anyway my Exercise of the week is the banded crab walk as demonstrated here What I'm listening to; Feel Better Live More...

Weight loss is hard at the best of times, I talk about 4 reasons I believe this is so. 1. The laws of Thermodynamics 2. Evolution 3. Technology 4. Your environment If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journey.

Five tips to start your health and fitness journey with a positive mindset. 1. Find your why 2. Create habits 3. Be grateful 4. Breathwork 5. Get Support Bonus tip; Get comfortable with being uncomfortable! Books mentioned; Atomic habits by James Clear Tiny Habits by BJ Fogg Breath by James Nestor If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's p...

I give 5 tips to help kickstart your training with ideas on how and why you need to build strength. Especially past 50 If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journey.

First of a three-part series, stripping back advice to the basics. Do these things well before progressing on to other strategies. I give 5 tips tp help you get your nutrition back on track without the need to weigh food and count calories. If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started sa...

Things get in the way of your health and fitness. Life happens basically, work, family, friends all vieing for your attentions it can seem that there is little time for self care. "I Just hav'nt got time to exercise" I hear all the time from prospective clients. This exact thing happened to me recently. I got so wrapped up in work and family that I didnt have time for my own health and fitness. In...

How to streamline your nutrition strategy having piled on a few pounds during the lockdown period If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journey.

In this episode i discuss the importance of structure in your training and why an all over body workout will give you more bang for your buck expecially if you are relatively new to training. The 5 key movements to train are: Pushing movements Pulling movements Hinge Knee bend/Single leg knee bend Core You want to make sure you hit the major muscle groups in equal measure to keep balance. The post...

What exactly is testosterone and what does it do? In this episode I discuss the importance of optimizing your Testosterone levels as you age in order to look after your bone health and muscle development as well as keeping your libido revved up. I also discuss ways in which you can increase your Testosterone through natural means including vitamins, minerals, exercise, sleep and managing stress. I...

Cardiovascular training is important for the health of your heart and your circulatory system. I discuss the different types of cardio training including HIIT and Steady State Cardio and which type is suitable for your training. If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your...

It's important to measure your progress to keep on track with your fitness goals. In this episode, I discuss different ways in which you can measure your progress. It might not always be appropriate to use the scales, weight whilst having some bearing is not always a good indicator of overall health. Setting process and performance goals can be a better indicator and you will get instant feedback...

The fitness industry in the UK is booming and worth around £5Billion. The levels of people who are overweight or obese have been steadily rising over the past 10 years. In this episode I explore what is missing from the puzzle that will allow the general population to start mobilising the benefits of the burgeoning fitness industry to help increase health levels and reduce waistlines. If you have...

We can all display leadership characteristics, you don't have to be in a paid position. Use the traits to help with your own health and fitnes journey, things such as planning, time management and proiritising. Finally, Stephen Coveys 7 habits of highly successful people is discussed along with some Stoic Philosophy. If you have just started your cycling journey, you can get your Beginner Cyclist...

In this episode I discuss 3 ways that I have used to improve the quality of my sleep: Earthing and grounding Exposure to blue light Cold exposure If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here. It's packed full of information and advice to get you started safely on your journey.

Routines and healthy habits are more important than ever. I talk through my ideal morning routine and some of the habits that have found their way back into my life. Concepts discussed include; Mindfulness Journalling Breathwork Coldwater therapy Non Exercise Activity Thermogenesis (NEAT) Wim Hof Method: https://www.wimhofmethod.com/ If you have just started your cycling journey, you can get your...