Ride and Thrive

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 when reviewing and you can target areas that require improvement if needs be.

Weight loss can be very arbitrary if that is the only metric you are using.

Don't forget to check out the website www.daveshieldsfitness.com

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.

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 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.

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 Toolkit Here.

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

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 Beginner Cyclist Toolkit Here.

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

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.

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 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.

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 Squat
2. Lunge
3. Press Up
4. Plank
5. Burpee

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.

How to have a growth mindset to help you improve certain areas of your life.
Resources
Mindset - Carol Dweck
The Fitness Mindset - Brian Keane
The Chimp Paradox - Steve Peters

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.

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 Men
10x your weight(KG) + 6.25 x Height (cm) - 5 x Age (Y) + 5
For Woman
10 x Weight (KG) + 6.25 x Height (cm) - 5 x Age (Y) - 161
Multiply by:
1.2 If you are Inactive
1.3 If you are fairly inactive
1.4 If you are moderately active
1.5 If you are active
1.7 If you are very active
Calorie counting app:
My Fitness Pal

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.