Looking to lose weight and feel leaner on your bike? I have the solution! We’ve had 18 Dialed Health members this year lose 10 pounds in a 30-day period (+ many more people who were extremely close!). This is a huge accomplishment and that's why in today's episode I want to chat about the protocol they followed. Plus, I squash the myth that you can’t perform while in a deficit, I address outside factors that can make and break your diet, and give you my best tips on overcoming those most common hurdles. By the end of this episode, you'll feel confident in implementing this same protocol to lose 10 days in one month!

What we discussed…

3:00 - Shout out to Dialed Health members who lost over 10 pounds in 30 days

4:00 - The dialed health protocol for weight loss

6:30 - Nutrition planning

11:00 - Committing to food tracking

15:30 - Reducing alcohol

24:30 - Overcoming nutrition hurdles

31:00 - Budgeting your macros

34:00 - Eating satisfying meals

36:30 - Getting motivated

42:00 - Rapid Fire Questions

53:00 - Announcements

Friends don't let friends show up without a workout plan, am I right? That's why in this episode of the Dialed Health podcast, I give you a deep dive into exactly how you should and shouldn't be structuring your workouts. We chat in depth about each stage of a workout – whether you're doing a 60-minute session, or even a more time-crunch 20 to 30 minute session. I also give you examples of movements, as well as explain the differences between flexibility and mobility, and the timing and overall structure of each workout. Plus, I emphasize the importance of stretching throughout your entire workout (something I know most of you aren't doing!).

What we discuss: 

2:00 - The importance of having a plan

3:00 - Structure of a 60-minute plan

7:25 - What a proper warm-up looks like

14:00 - Mobility/Dynamic movement

16:00 - Working sets

21:00 - Creating your different circuits

27:00 - Pre-fatiguing and isolating muscles

29:00 - Ending your workout

31:30- Outline of a 30-minute plan

39:00 - Rapid fire questions

50:00 - Derek’s thoughts

1:00 - Announcements

Get your personalized workout plan here: www.dialedhealth.com

Be sure to follow me on IG for daily training tips: @DialedHealth.

In this episode of Dialed Health, I'm joined by Amber, the Project Manger of DialedHealth.com. She actually interviews me on my personal training and goals, and what's been more beneficial for me. I share all the details on how I stay consistent with training while also balancing it with my family and personal life, as well as what has made the biggest impact on my strength gains this year (and also what hasn't helped). Plus, Amber asks me how i know when I'm over-training (something I know many of you do!) and what are some common red flags for when you're on your way to burnout. Most importantly, at the end of this episode, I give you all the details on my vasectomy and how I'm navigating through it!

What we discuss:

8:00 - Scheduling your workouts around your life to remain consistent

16:00 - Having the support you need to remain consistent

24:00 - Balancing riding solo with riding with your partner

27:00 - What makes the biggest impact on strength gains

32:00 - What’s been beneficial vs. what hasn’t been for reaching my strength goal

38:30 - Red flags for when you’re over-training and on your way to burn out

46:00 - Using the trainer to build grit

50:00 - Listening to music while training

53:30 - Rapid Fire Questions

1:02:00 - Derek’s Thoughts: Details on my vasectomy

Get more Dialed Health from me daily on Instagram: @dialedhealth

Get training plans from me and take your riding to the next level: www.dialedhealth.com

There are so many contradictions in the nutrition needed to fuel your riding/workouts and the food you want to eat while you're off the bike.  This episode clearly tells you what those differences are and how to navigate them so you can control your health and performance simultaneously.

I also lay give you a good idea on my current "food philosophy."

The Weekly Thoughts include my first XC ride on the new Specialized Epic, Family dynamics during vacay, and more!