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
A general guide for some strength goals to aim for.
- You can't lose weight by simply joining a gym
- The Importance of Strength Training
- Importance of sleep
- Understanding the part nutrition and food macros plays in weight loss
- Adherence and Consistency, the glue that holds everything together
It seems like we all lead busy lives.
Jim Rohn Quote
Success is defined as a few simple disciplines repeated every day
Stephen Covey; Seven Habits of Highly Effective People
Dave Shields Fitness on Facebook
What 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 - 6-8Kg
A YouTube link here to a more in-depth discussion on what size to get
Link to
Demos of basic Kettlebell exercises
Swing
Deadlift
Goblet Squat
Press
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 monitor
Outlive - Peter Attia Great book on longevity with a large section on heart health
Blood Testing kit
Website
British...
Strength building principles discussed;
SAID Principle, Specific Adaptation to Imposed Demands
Progressive Overload
References;
Milo and the bull story
The Simpsons; Homers arm wrestling escapades!
Questions to ask;
- How much time do you have available to train?
- What equipment do you have?
- What are your goals?
- What exercises should you do?
- How often should you train?
- Should you do cardio?
- How many sets and reps should you be doing?
Resistance bands on Amazon: https://amzn.to/...
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 misdiagnosis of kidney disease
NHS Advice on ...
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.
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
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 sugg...
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
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
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
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 inc...
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...
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 commi...
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