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 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 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 element.

In the coming weeks I will suggest some strategies/tactics that will help you to kickstart your campaign.

In the meantime head over to Dave Shields Fitness for lots of info around health and fitness.

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; 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 journey.

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 information and advice to get you started safely on your journey.

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.

It's packed full of information and advice to get you started safely on your journey.

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 get your Beginner Cyclist Toolkit Here.

It's packed full of information and advice to get you started safely on your journey.

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 people by Stephen Covey

Nutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 day. Remember to log all of your intake including snacks and drinks

Thought of the week; Be grateful for what you have.

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.

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


Amazon links are affiliate links and if you go on and buy the product I will get a small commission.

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; 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 to you and if you buy I get a small commission.

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.