Ride and Thrive
Cycling is an amazing way to support your physical and mental health. The aim of this podcast is to inspire you to get the most from being out on a bike. With training tips, workout ideas, kit recommendations and much more, subscribe for your weekly dose of cycling heaven!
Episodes
Cycling News | Girmay wins in Spain | Are Trek Struggling Financially?
Round-up of the opening stages of the Volta Comunitat Valenciana · Biniam Girmay strikes first in Spain Dream win for NSN, went to the front 250m out having followed on the wheel of Ben Turner (Ineos)and managed to hold off Arne Marit from Red Bull Bora Hansgrohe · Misery for Mads Pederson…in Spain Lidl-Trek rider crashed on Stage 1, taken to hospital, Fractured left wrist and right collar
Cycling News | Jonas Vingegaard's Angry Confrontation as Amateur Follows him Down Descent
A dramatic week in pro cycling sees Jonas Vingegaard’s training crash in Spain raising fresh concerns ahead of the 2026 season, while outdoor retailer Alpkit enters administration, sending shockwaves through the UK adventure community.Meanwhile, UAE Team Emirates’ woes continue as the squad faces mounting performance and injury setbacks. Attention also turns to the 2026 Tour de France wild card pi
Tour Down Under Drama, Van Rysel FTP 2, Pidcock’s 2026 Plans & Leadville’s Drop‑Bar Ban
A huge week in cycling: The Tour Down Under delivers crashes, chaos and a standout GC battle.Van Rysel reveals its radical new FTP 2 concept bike,Tom Pidcock outlines his ambitious plans for the 2026 season, and Leadville sparks controversy with its decision to ban drop‑bar mountain bikes. We break down the racing, the tech, and the debate shaping the sport right now#CyclingNews #ProCycling #World
Tour de France 2027 Starts in the UK — And Visma’s Plans for 2026
The Tour de France is coming back to Britain — and not just for a cameo. In 2027, the UK will host the Grand Départ across Scotland, England, and Wales, marking one of the most ambitious openings in Tour history. In this episode, we break down the full route, the cultural impact, and why this matters for British cycling.Then we shift gears into Visma Lease a Bike’s bold 2026 strategy: Jonas Vingeg
Cycling News | Yates Retires | Van Aerts Misery | Gees Delight
This week's Cycling news round-up includes;News on Simon Yates shock retirement announcement, Jonas Vingegaard's Giro ambitions, Wout Van Aerts ' disastrous cyclocross season, and Derek Gee finally finds a home with Lidl-Trek.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 jou
The Transfer Rumour Thats Just Became Real
We start with the headline story: the transfer rumour that just became real. Oscar Onley has officially left Picnic‑PostNL and is set to join INEOS Grenadiers after a major contract buyout — a move that reshapes the British team’s future and signals a new era of big‑money transfers in the WorldTour.We also break down the newly revealed La Vuelta route, looking at the key mountain stages, GC flashp
Cycling News: Pogacar’s Classics Push & Onley Transfer Rumours
This week’s cycling news roundup dives into the biggest stories shaping the road to 2026.Mathieu van der Poel returns to cyclocross with another dominant win, Oscar Onley’s contract situation at Picnic PostNL fuels major transfer rumours, Decathlon CMA CGM outline bold ambitions for the 2026 season, and Tadej Pogacar confirms he’ll prioritise the Spring Classics before another Tour de France campa
Winter Cycling Training: 6 Wins to Boost Fitness, Health & Performance
Winter isn’t downtime—it’s your secret weapon. In this Ride & Thrive episode, David shares 6 proven strategies cyclists can use to improve fitness, health, and performance during the off-season.Discover how pro cyclists train in winter and how you can adapt their methods to your own routine.We’ll cover:• Setting clear cycling goals for the season• Strength training for cyclists (kettle
Pro Cycling Shakeup | New Teams, New Routes, New Drama
Welcome to this week's cycling news roundup, covering all the latest in cycling this week.We discuss NSN Cycling's big signing and the route for the 2026 Giro d'Italia.Plus, hear about Scott Bikes' return to racing and the unusual sighting of Soudal Quick-step in kiltsIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of information and a
Cycling news: Geraint Thomas Gets a New Job!
Stay ahead of the peloton with this week’s cycling news roundup.We cover Geraint Thomas’ surprising new job off the bike, the Bahrain Victorious–Merida partnership split, Wout van Aert’s reconnaissance ride on the Paris-Roubaix route, and the growing controversy around the Col de Séraanne in the Tour de France. Perfect for cycling fans who want insider updates, pro team shake-ups, and the latest T
Cycling News: Froome’s Next Move, Kraftwerk’s Iconic Bike, Trek’s New Release
From the pro peloton to the auction house, this week’s Ride & Thrive cycling news podcast dives into three big stories. We explore what’s next for Chris Froome as his career enters a pivotal stage, the sale of Kraftwerk musician Florian Schneiders' legendary bike at auction, and Trek’s release of the Checkout—asking who it’s really designed for.Tune in for insights, culture, and gear talk that
Cycling News Update: What's next for Israel PremierTech?
This week on Ride & Thrive Cycling News, we dive into the latest shake-ups in the pro peloton and cycling policy.Israel Premier Tech undergoes a major name change after losing a key sponsor, while Pinarello makes headlines by joining Team Q36.5.We look ahead to Jonas Vingegaard’s ambitious Giro d’Italia 2026 plans, and break down the UK government’s controversial decision to cap the Bike to Wo
Cycling for Longevity | How to Ride Strong for Life
What if your bike could be your best tool for living longer, stronger, and more connected? In this episode of Ride & Thrive, recorded live on the road, Dave explores the science and soul of longevity — from mitochondrial health to mindset shifts — all while pedaling through the Yorkshire countryside.Discover how movement, breath, and nature fuel resilience, and why cycling isn’t just a sport
Cycling News Update | Why is Rapha leaving Pro Cycling?
A Cycling News round-up from the last week, including...An update on the ongoing battle of Garmin vs Strava App, plus.... Rapha parts ways with Pro Cycling, and Lidl's Bold plans to become the Number 1 Cycling team in the world.#cyclingnews #cyclingupdates #cyclingcommunity #rideandthriveIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full
Tour de France 2026 Route | Hit or Miss?
The route for the 2026 Edition of the Tour de France has just been released. In this episode, Dave discusses the facts and opinions about the route choice.Facts & totalsDates: 4 July to 26 July 2026.Grand Départ: Barcelona, Spain. 21 stages. Total distance: ~3,333 km.Total climbing (vertical gain): ~54,000 m.Stage-type mix (from published summary):One Team Time Trial (TTT) to open.One (or mini
Reflections From the Road | Riding Through Yorkshire
This episode hits the road — literally!Recorded on two wheels through North Yorkshire’s beautiful lanes, I talk about cycling clothing, training tips, and what keeps me pushing the pedals when motivation dips.Along the way, I meet wildlife, a train, and have coffee from a coffee bike!It’s a chatty ride-along full of energy, inspiration, and countryside vibes.If you have just started your cycling j
Winter Cycling Tips to Stay Warm, Safe, and Strong on Every Ride
As the temperature drops and the nights draw in, motivation can also drop — unless your gear works with the season, not against it.In this episode, David breaks down a practical guide to dressing for colder rides and outdoor workouts.From base layers to windproof shells, gloves to thermal socks, you’ll learn how to stay warm, dry, and mobile without overheating or overcomplicating.Whether you're c
How to Get Your Cycling Motivation Back: Proven Mindset Tricks for Every Rider
We all hit the wall. That moment when the bike gathers dust, the gear feels heavy, and motivation slips through your fingers. In this episode, I get real about the slump — why it happens, what it means, and how to climb out of it with intention. From mindset shifts to micro-habits, you'll learn how to reconnect with your purpose, rebuild momentum, and ride with renewed energy.Whether you're stuck
Garmin Got Served: Strava’s Bold Legal Move
In a surprising twist for the fitness tech world, Strava has filed a lawsuit against Garmin, accusing the GPS titan of infringing on key patents and violating a long-standing partnership agreement. At the heart of the dispute? Two core features: segments and heatmaps — staples of Strava’s platform that let users compete on route sections and visualize popular training paths. Strava is now seeking
Gravel Bikes Explained: Do You Really Need One for Your Rides?
I recently went on a ride with a friend who brought his gravel bike. I showed up with my mountain bike—and honestly, I had a blast.It got me thinking: do we really need a gravel bike, or is it just another shiny object in the cycling world? In this episode, I unpack that question. We’ll explore the differences between gravel and mountain bikes, what the marketing gets right (and wrong), and how to
Top 10 Tour de France Moments: Sticky Bottles & Superheroes
The Tour may be over, but the thrills linger.In this episode of Ride & Thrive, Dave counts down 10 unforgettable moments from this year’s Tour de France—from Quinn Simmons channeling Captain America to Lenny Martinez’s cheeky sticky bottle maneuver on Stage 18 🚴♂️💥.Get ready for a fast-paced recap with behind-the-scenes drama, insider insights, and the kind of cycling storytelling that fuels
Van Aert Goes Out in Style | Dominant Pogacar Wins Yellow
🎙️ Tour de France 2025: Highs, Heartbreaks & HeroicsThree weeks. Twenty-one stages. Endless storylines. From Pogačar’s clinical dominance to the cobbled chaos of Montmartre, this year’s Tour blended tradition with unpredictability.In this special wrap-up episode, we break down the biggest winners, the unexpected losers, and the moments that made this Tour unforgettable.Who cemented their legac
Arensman Does It Again | Stage 19 TdF
Originally planned as a 129.9 km Alpine queen stage from Albertville to La Plagne, including the Col des Saisies, Col du Pré, Cormet de Roselend, and final summit finish.Due to a last‑minute outbreak of nodular dermatitis in local cattle, organisers shortened the stage to approximately 93–95 km, cutting out two climbs. The start was delayed to about 14:30 BST.🚵 Early action: Breaks and AttacksShor
Milan Sees Green as O'Connor Flies High | Stages 16&17 TdF
Stage 17 delivered chaos and courage in equal measure. In torrential rain and greasy conditions, sprinters battled for supremacy on the road to Valence.A late crash inside the final kilometre shattered the sprint train, but Jonathan Milan stayed upright and surged to his second stage win, tightening his grip on the green jersey. Tadej Pogačar and Jonas Vingegaard avoided the carnage, preserving th
Stage16 | Ventoux: A French Fairytale
Stage 16 of the Tour de France 2025 was all about the Giant of Provence—and it didn’t disappoint.French climber Valentin Paret-Peintre stunned the favourites with a late surge to win atop Mont Ventoux, claiming his first Tour stage and sending the home crowd into raptures.With 140 km of flat terrain before the final climb, the peloton stayed calm until chaos erupted on the slopes. 🚴♂️ Pogačar mar
Breakaway Masterclass: How Wellens Beat the Odds
Stage 15 Muret-Carcassonne 169.3km (Hilly)Stage 15 of the Tour de France 2025 delivered a masterclass in breakaway brilliance and tactical misfires. On a lumpy 169 km route through southern France, Tim Wellens (UAE Team Emirates-XRG) launched a daring solo attack with 40 km to go, holding off all chasers to claim his first Tour stage win—and complete his set of victories across all three Grand Tou
Super(Arens)man on Stage 14|Turmoil on the Tourmalet for Remco
Stage 13: Loudenvielle to Peyragudes – Mountain Time Trial (10.9km)Tadej Pogačar (UAE Team Emirates-XRG) delivered a masterclass in pacing and power, conquering the brutal uphill TT in 23 minutes flat to claim his fourth stage win of the Tour.Racing without a team radio and opting for a lightweight road bike, Pogačar extended his GC lead to +4:07 over Jonas Vingegaard, who finished second on the d
Pogacars Pyranean Masterclass up the Hautacam | Stage 12 TdF
Tadej Pogačar stormed to victory atop the legendary Hautacam, reclaiming the yellow jersey in dominant fashion.- He attacked 12 km from the summit, dropping all rivals and finishing 2'10" ahead of Jonas Vingegaard, with Florian Lipowitz rounding out the podium.- This marks Pogačar’s 20th career Tour stage win and his third of this Tour, just one day after crashing in Stage 11.🔥 GC Shake-Up- Ben He
Chaos in the Countryside! Stage 11 TdF
From heartbreak to heroics—Stage 11 of the Tour de France delivered a masterclass in grit and glory. Jonas Abrahamsen, fresh off a broken collarbone, stormed to victory in Toulouse, giving Uno-X Mobility their first-ever Tour stage win.Meanwhile, Tadej Pogačar hit the deck but bounced back like a true champion. We’ve got breakaway brilliance, GC drama, and even a protester on the course. Let’s div
Quirks, Traditions and Unwritten rules | Rest Day Reflections.
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.
Bastille Day Breakaway: Healy’s Heroics & Yates’ Solo Surge
Stage 10 of the 2025 Tour de France brought fireworks to the Massif Central on France’s national holiday.Simon Yates launched a daring solo attack to claim victory atop the Puy de Sancy, while Ireland’s Ben Healy powered through the breakaway to snatch the yellow jersey from Tadej Pogačar.With eight categorized climbs and nearly 4,450m of elevation gain, it was a brutal test of grit and strategy.
Speed, Strategy & Heartbreak — Inside the Weekend Sprint Wars
Two days, two sprint showdowns, and a whole lot of heartbreak and horsepower.Stage 8 saw Jonathan Milan power to his first Tour de France victory in Laval, reclaiming the green jersey with a dominant uphill sprint finish. But the weekend double wasn’t meant to be —Tim Merlier snatched Stage 9 in Châteauroux, outpacing Milan in a chaotic final burst after Mathieu van der Poel’s heroic 173km breakaw
Healy’s Heroics & Pogacar’s Power | Tour de France Stages 6 & 7 Recap
Relive the most thrilling moments from Stages 6 and 7 of the 2025 Tour de France!In Stage 6, Ben Healy pulled off a stunning long-range solo attack, crossing the line nearly three minutes ahead of the chasers and shaking up the breakaway game. Mathieu van der Poel snatched back the yellow jersey from Tadej Pogacar by just one second—setting up a tense battle for Stage 7. Stage 7 delivered pure Tou
Big shock at the Tour de France - Mid week round-up
Round up of all the action from Days 3, 4, and 5 of this year's edition of the Tour de France, covering the 7th, 8th, and 9th of July 2025Big turnaround of fortunes for Alpecine-Deceurnick as their Green Jersey hopeful crashes out on Day 3.Tadej Pogacar was the big winner at the first TT as he took 2nd place behind Remco Evenepoel and takes the Yellow Jersey into Stage 6.If you have just started y
Chaos at the Tour de France opening weekend
A chaotic opening weekend provided plenty of drama and excitement with Alpencin-Deceunick coming out on top.Jasper Philipsen took the first stage (his 10th overall) and Mathieu Van der Poel took stage 2.Leading in to Stage 3, Van der Poel holds the Yellow with Philipsen retaining Green. If you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full o
Tour de France Preview Show - For Beginners!
Ride Back in 2014, the Tour de France rolled through Yorkshire—and something clicked. In this beginner-friendly Ride & Thrive episode, David shares how watching the world’s greatest cycling race right on his doorstep ignited a passion that’s shaped his life ever since.You’ll get a down-to-earth preview of this year’s race, learn why it’s more than just Lycra and mountains, and discover how the
Skin-Tight and Confident: My Cycling Clothing Revelation
In this delightfully stretchy episode, we squeeze into the world of Lycra — that shiny, form-fitting fabric beloved by cyclists and feared by café-goers everywhere.I chat about what it means to wrap yourself in something that leaves very little to the imagination, and why people do it anyway (hint: it's not always about speed). I share the awkward glory of public spandex moments, the psychology of
5 Mistakes beginner cyclists make and how to avoid them.
I made lots of mistakes, some worse than others in my first 6 months of road bike ownership. Here I list 5 of the most common mistakes and how to avoid them. Stay tuned to the end for a bonus tip!Contact me: david@rideandthrive.co.uk How to perform a pre-ride check HERE If you you are wanting to get fit and fancy using kettlebells but don't know where to start, try my 30 days to kettlebell mastery
What bike should you buy? Beginners edition.
If your just starting out on your cycling journey, buying a bike can be daunting...so many choices! I sift through the mud and try to offer a clear path for you to make an informed choice.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.
Welcome to the Podacst
I've been riding bikes my whole life, well, as long as I can remember. In this episode I share my history of bike ownership from the very early days (1970'S) Raleigh Chopper through to present day.Contact me: david@rideandthrive.co.ukIf you you are wanting to get fit and fancy using kettlebells but don't know where to start, try my 30 days to kettlebell mastery Email course...Its FREE! Click the l
021 Standards for general fitness
How fit/strong should you be?A general guide for some strength goals to aim for.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.
020 Fast Track your Weight Loss
I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.You can't lose weight by simply joining a gymThe Importance of Strength TrainingImportance of sleepUnderstanding the part nutrition and food macros plays in weight lossAdherence and Consistency, the glue that holds everything togetherIf you ha
019 How to make time for your workouts
It can be frustrating trying to find time to work out.It seems like we all lead busy lives.Jim Rohn QuoteSuccess is defined as a few simple disciplines repeated every dayStephen Covey; Seven Habits of Highly Effective PeopleDave Shields Fitness on FacebookIf 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
018 Beginners guide to Kettlebells
Intro to KettlebellsWhat size to get; As with a lot of things it does depend on your training age, your goals and your current state of physical fitness but a good starting point is; Men - 12 Kg (Amazon Affiliate Links)Women - 6-8KgA YouTube link here to a more in-depth discussion on what size to getLink to Demos of basic Kettlebell exercisesSwingDeadliftGoblet Squ
017 The importance of Heart Health
Often neglected in favour of more shall we say vanity metrics, heart health should be your number one priority.In 1990 1 in 4 people suffered from Coronary vascular-related diseases, today that figure is 1 in 3. Globally, heart disease is hands down the biggest Affiliate links to products mentioned;Blood Pressure monitorOutlive - Peter Attia Great book on longevity with a large section on heart he
016 The benefits of rucking
Beginners guide to rucking; YouTubeIf 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.
015 How to get stronger
All about getting strongerStrength building principles discussed;SAID Principle, Specific Adaptation to Imposed DemandsProgressive OverloadReferences;Milo and the bull story The Simpsons; Homers arm wrestling escapades!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.
014 How to write your own workout programme
You could get a coach to write your workouts for you or you could have a go at doing it yourself!Questions to ask;How much time do you have available to train?What equipment do you have?What are your goals?Covered in this episodeWhat exercises should you do?How often should you train?Should you do cardio?How many sets and reps should you be doing?Links to other resourcesResistance bands on Amazon:
013 Are you a slave to the supplement industry?
The supplement industry is huge, reportedly growing to 170 Billion Dollars by 2030.The advice is clear...Do your own research, and get professional medical advice.Eat a varied healthy diet including lean meat, fish, fruit, and plenty of vegetables.Studies alluded to in the episode;British Medical Journal; Health effects of vitamins and supplements Protein and Creatine Supplements and the misdiagno
012 Why you cant lose weight Pt3
This week is all about getting unstuck.Remember the obstacle is the way.Tackle the obstacles and you will find the gold!You don't have to be a perfect 10 every day, a satisfactory Seven every day will move the needle consistently in the right direction.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
011 How to lose weight part 2
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 ThermodynamicsUsing a BMR Calculator Find one hereUpping your NEAT scoreUsing a food logfood swapsPrioritising proteinNutrient-dense foods as opposed to calorie dense foodsIts not all about the scale weightIf you have just started your cycling journey
010 How to lose weight Pt1
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
009 Don't always believe what you read
Exercise of the week; BurpeePodcast; MindPumpBook; Man Up by Bedros Keuilian (Affiliate link)Recipe of the Week; Savoury Breakfast PorridgeThought; If a man knows not which port he sails, no wind is favourable - SenecaIf 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.
008 Do you lack motivation?
Exercise of the Week: Side PlankReading: Tools of Titans - Tim FerrisListening: Trail Runner Nation PodcastNutrition tip: 3 Day Food logMindset/Thought to ponder: Amor Fati - Love of ones fateIf 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.
007 Speak out for mens health
Exercise of the week; The humble Press upPodcast of the week; Zestology with Tony WrightBook of the week; Blueprint by Ross EdgleyRecipe of the Week; Overnight oats - 40g Oats, milk, Scoop protein powder, raisins, cinnamon, mixed spiceThought of the week; The obstacle is the wayIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full of informa
006Your so lucky to be alive!
This weeks recommendations;Exercise; Banded bent over rowPodcast; Geraint Thomas Cycling ClubBook; 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 destinationIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's pa
005 Doubling down on strength
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 floorPodcast; The Tim Ferris ShowBook; Outlive by Peter Attia (Affiliate link)Nutrition tip; Get comfortable with being hungryThought; A journey of a thousand miles begins with a single stepIf you have just started your cycling journey, you can get you
004 Back in Training!
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 PodcastWhat I've been reading; The seven habits of highly effective people by Stephen CoveyNutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 day. Rem
003 Dave Shields Fitness Friday Five
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 ShellsWhat I'm listening to; The Running ChannelWhat I'm Reading; The Comfort Crisis by Michael EasterNutrition Tip; Morning coffee timingThought of the week; Pick the low-hanging fruit firstAmazon l
002 Dave Shields Fitness Friday Five
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 WilliamsonWhat I've been Reading; Be Useful by Arnold SchwarzeneggerNutrition tip; Prioritise Protein in your diet.Mindset tip; Get comfortable being uncomfortable.Links to Amazon products are affiliate links. They cost no extra to you
001 Friday Fiver
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 hereWhat I'm listening to; Feel Better Live More Pod
Why is it so hard to lose weight?
Weight loss is hard at the best of times, I talk about 4 reasons I believe this is so.1. The laws of Thermodynamics2. Evolution3. Technology4. Your environmentIf 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.
Back2basics 3 Mindset
Five tips to start your health and fitness journey with a positive mindset.1. Find your why2. Create habits3. Be grateful4. Breathwork5. Get SupportBonus tip; Get comfortable with being uncomfortable!Books mentioned;Atomic habits by James ClearTiny Habits by BJ FoggBreath by James NestorIf you have just started your cycling journey, you can get your Beginner Cyclist Toolkit Here.It's packed full o
Back 2 Basics Part 2 Movement
I give 5 tips to help kickstart your training with ideas on how and why you need to build strength. Especially past 50If 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.
Back 2 Basics Part 1 Nutrition
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 safel
Getting yourself out of a slump
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 t
Post Lockdown nutrition advice
How to streamline your nutrition strategy having piled on a few pounds during the lockdown periodIf 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.
How to structure your training
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 movementsPulling movementsHingeKnee bend/Single leg knee bendCoreYou want to make sure you hit the major muscle groups in equal measure to keep balance. The posterior c
The Importance Of Testosterone for over 50's men
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.If
Why you should be incorporating Cardio into your workouts...
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 jo
How do you measure your health and fitness gains?
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 wh
The Fitness Industry Dichotomy
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 jus
Lessons in Leadership
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 Too
3 New bio hacks to help with your sleep
In this episode I discuss 3 ways that I have used to improve the quality of my sleep:Earthing and groundingExposure to blue lightCold exposureIf 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.
Lockdown
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;MindfulnessJournallingBreathworkColdwater therapyNon Exercise Activity Thermogenesis (NEAT)Wim Hof Method: https://www.wimhofmethod.com/If you have just started your cycling journey, you can get your Beginner
Outbreak!
My thoughts on the latest shenanigans going on around the world.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.
Do you believe in willpower?
Willpower can be a fickle thing, its more about your state of mind. In this episode I discuss a couple of techniques to help you overcome tricky situations that may teast your ability to control your own actions. Firstly I discuss a tecnique called future thinking then go on to explain a cold shower therapy technique that is not for the faint hearted! Enjoy...If you have just started your cycling
5 Best No Gym No Equipment Bodyweight Exercises
Sometimes its difficult to get started with strength training. These exercises offer a great starting point to build a strong foundation and get all the benefits of a full body workout.The exercises:1. Bodyweight Squat2. Lunge3. Press Up4. Plank5. BurpeeIf 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 yo
Finding the right mindset
How to have a growth mindset to help you improve certain areas of your life.ResourcesMindset - Carol DweckThe Fitness Mindset - Brian KeaneThe Chimp Paradox - Steve PetersIf 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.
How to create your own weight loss nutrition plan
Diet is a major part of your health and fitness plan. Here I discuss a 4 step plan on how to create a diet that suits your own needs to help you reach your fitness goals.The Mifflin St, Jeor equation mentioned is:For Men10x your weight(KG) + 6.25 x Height (cm) - 5 x Age (Y) + 5For Woman10 x Weight (KG) + 6.25 x Height (cm) - 5 x Age (Y) - 161Multiply by:1.2 If you are Inactive1.3 If you are fairly
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