THRIVE by Prevail Online Coaching

For most people, figuring out what healthy meal to prepare at the end of the day is one decision too many in an already overstimulated day.

Structured, repeatable templates reduce the barrier to a well balanced meal (and it doesn't have to mean chicken/broccoli/rice every night). We cover our 4 go-to dinner templates that will allow you to find YOUR sweet spot of routine and variety.

Chapters

• 00:00 The Importance of Structure and Variety
• 01:44 Meal Planning, Shopping, and Prepping
• 05:45 Protein/Veggie/Side
• 08:03 Bowls
• 11:05 Crockpot Meals
• 13:15 Loaded Potatoes

Since we're so big on having a strong WHY, we wanted to share our own! In Part 1 of what will be a 2 part series, Peter interviews Kyle about how his training identity has evolved over time. Tune in to hear stories of scrawny elementary school Kyle, obscene bagel sandwich consumption, high school PRs, and failing to demo a mobility drill effectively enough for a Parkinson's class.

Takeaways

• Training is about who you want to become
• That identity will drive your actions
• Have a weekly practice to keep yourself on the right path

Chapters

• 00:00 Intro
• 01:35 Understanding the Importance of "WHY"
• 03:44 Young Kyle's Push Up/Sit Up Routine
• 06:19 Garage P90X to "Get Tough"
• 08:01 Powerlifting to "Get Strong"
• 16:08 PT Clinic & Performance Coaching to "Get Athletic"
• 20:51 Prevail & Peter's Influence "I am a Leader"
• 26:56 Summary & Weekly Audit Practice

This conversation covers HOW exactly to make healthy habits work for your life. It's one thing to know you need protein, whole foods, and proper portion control. It's another thing to have a system that actually CREATES time and mental freedom for the rest of your life!

Chapters

• 00:00 Costco Buddies & Introduction
• 03:14 Planning Ahead
• 09:22 Shop Smart
• 11:12 Prep to Save Time
• 14:14 Kyle's Current Plan/Shop Prep
• 18:30 Summary: Build Your "Ideal Week" Over Time

Sleep is probably THE most overlooked performance tool for busy professionals, parents, and active adults.

The same traits that drive people to succeed can prevent them from winding down.

In this episode, we break down the foundations of better sleep: total time, circadian rhythm, and quality.

From there, we cover practical habits that actually fit real life.

• Morning routine to set your rhythm
• Daytime habits to regulate stress
• Evening tools to wind down like a pro

You'll realize how powerful great sleep is once you sleep better!

References:

• https://www.precisionnutrition.com/all-about-sleep
• https://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-risk
• https://www.cdc.gov/sleep/about_sleep/chronic_disease.html#:~:text=Notably%2C%20insufficient%20sleep%20has%20been,disease%2C%20obesity%2C%20and%20depression.
• Huberman, A. (n.d.-a). Master Your Sleep & Be More Alert When Awake. https://open.spotify.com/episode/4JIM6biMG5CQDsSMQFwG3O
• Huberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sq
• Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men. JAMA. 2011 Jun 1;305(21):2173-4. doi: 10.1001/jama.2011.710. PMID: 21632481; PMCID: PMC4445839.
• Milewski MD, Skaggs DL, Bishop GA, Pace JL, Ibrahim DA, Wren TA, Barzdukas A. Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. J Pediatr Orthop. 2014 Mar;34(2):129-33. doi: 10.1097/BPO.0000000000000151. PMID: 25028798.
• Williamson AM, Feyer AM. Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication. Occup Environ Med. 2000 Oct;57(10):649-55. doi: 10.1136/oem.57.10.649. PMID: 10984335; PMCID: PMC1739867.

You want a structure that works for you 80-90% of the time - and then when desired, tweak that structure to chase down specific goals.

We cover why we program the way we do for Team THRIVE (and most of our in-person clients too!) - efficient, effective, 3 day/wk full body strength-focused training for busy professionals. Then, we talk about how to tweak that program for common client goals:

• Improving a specific strength pattern
• Building more muscle in one area
• Preparing for a big endurance event

Chapters

• 00:00 Peter & Kyle's Past "Peak" Attempts
• 05:20 Structure = Freedom
• 06:36 Full Body Workout Template
• 10:33 Improving Specific Strength Patterns
• 19:40 Hypertrophy and Muscle Growth Strategies
• 22:17 Training for Endurance Events
• 24:29 Final Thoughts and Key Takeaways

We explore the concept of the stress sweet spot, emphasizing the importance of finding the optimal level of stress to perform at your best.

Chapters

• 00:00 Intro
• 02:30 Understanding Optimal Stress Levels
• 06:05 Factors Influencing Stress Tolerance
• 07:44 Expanding Your Comfort Zone
• 09:41 The Role of Coaching In Stress Management
• 14:22 Summary

Go to prevailonlinecoaching.com to learn about the structure and support we provide to help busy professionals THRIVE - while handling work, family, and life.

Go to prevailconditioning.com if local to Santa Barbara and interested in in-person guidance!

During busy seasons, it's important to maintain keystone habits to stay afloat and avoid falling backwards. There is immense return on your investment from doing the minimum as opposed to doing nothing - plus, whatever it is that has you so busy will be handled BETTER if you take care of yourself by prioritizing these three things.

We talk about what to prioritize with your limited structured training time, how you can sneak mobility and activity in around that throughout the day, and what to focus on with your nutrition.

Chapters

• 00:00 Navigating Busy Seasons
• 03:29 Stay Strong
• 06:45 Stay Mobile
• 10:19 Stay Nourished
• 12:22 The Immense Return On Your Investment By Doing The Basics

Peter and Kyle share why they created Prevail Online Coaching and Team THRIVE, dig into the pain points and goals of the target audience, and announce new additions to the guidance and support of the Team THRIVE community.

Chapters

• 00:00 Intro
• 00:45 Our Why
• 03:12 Who is Team THRIVE for?
• 09:40 What does Team THRIVE offer?

Go to http://prevailonlinecoaching.com to learn about the structure and support we provide to help busy professionals THRIVE - while handling work, family, and life.

Go to http://prevailconditioning.com if local to Santa Barbara and interested in in-person guidance!

Part 3/3 of introducing the Prevail "Report Card"! We continue to discuss our new resource, intended to help you see where you stack up in the key pillars of health and to give you goals to work towards in the future. In this final episode of a three-part series, we focus on the nutrition & sleep/recovery sections.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online so you can work towards these milestones!

Part 2/3 of introducing the Prevail "Report Card"! We continue to discuss our new resource, intended to help you see where you stack up in the key pillars of health and to give you goals to work towards in the future. In this second episode of a three-part series, we focus on the mobility & conditioning sections.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online so you can work towards these milestones!

SOURCES:Daily steps and all-cause mortality: a meta-analysis of 15 international cohorts. Paluch, Amanda E et al. The Lancet Public Health, Volume 7, Issue 3, e219 - e228

thereadystate.com

Attia, P. [@PeterAttiaMD] (2022, March 3). These figures show the power of muscle mass, muscle size, and cardiorespiratory fitness (measured by VO2 max) in reducing all-cause mortality (ACM). [Tweet; attached image]. Twitter. https://x.com/PeterAttiaMD/status/1499407558468980736