THRIVE by Prevail Online Coaching

Introducing... the Prevail "Report Card"! We discuss our new resource, intended to help you see where you stack up in the key pillars of health. Furthermore, you can use this to give you goals to work towards in the future. In this first episode of a three-part series, we focus on the strength & power benchmarks.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!

You know how important sleep is, but do many nights still end with you scrolling on your phone, tossing and turning, or having a tough time turning off your racing thoughts? Tune in to hear what Kyle and Peter's evening routines look like, and more importantly, the major themes they recommend to everyone. Take those themes, tinker around and find the best routine for YOU, and start knocking out cold when your head hits the pillow.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online.

SOURCES:

- Darraj A. The Link Between Sleeping and Type 2 Diabetes: A Systematic Review. Cureus. 2023 Nov 3;15(11):e48228. doi: 10.7759/cureus.48228. PMID: 38050514; PMCID: PMC10693913.

- Leota, J., Presby, D.M., Le, F. et al. Dose-response relationship between evening exercise and sleep. Nat Commun 16, 3297 (2025). https://doi.org/10.1038/s41467-025-58271-x

- 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.

- Pan Y, Zhou Y, Shi X, He S, Lai W. The association between sleep deprivation and the risk of cardiovascular diseases: A systematic meta‑analysis. Biomed Rep. 2023 Sep 12;19(5):78. doi: 10.3892/br.2023.1660. PMID: 37829258; PMCID: PMC10565718.

- Sabia S, Fayosse A, Dumurgier J, van Hees VT, Paquet C, Sommerlad A, Kivimäki M, Dugravot A, Singh-Manoux A. Association of sleep duration in middle and old age with incidence of dementia. Nat Commun. 2021 Apr 20;12(1):2289. doi: 10.1038/s41467-021-22354-2. PMID: 33879784; PMCID: PMC8058039.

- 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.

What should training into your later decades look like? There are some challenges we face as we get older that demand an evolution to our approach, but that doesn't mean we're not going to continue training hard! Tune in to hear our solutions to the challenges aging poses so you can live the life you want.Go to https://prevailconditioning.com/ to learn more about training or receiving nutritional guidance with us in-person or online.

How do you take care of your health while traveling? Taking some positive actions doesn't have to mean not having any fun at all!

Listen to hear us discuss mobility practices, simple strength training routines, and basic nutritional concepts that you can use to reinforce your healthy identity while traveling (and make getting back into your normal routine easier once you return). Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.SOURCES:Bickel CS, Cross JM, Bamman MM. Exercise dosing to retain resistance training adaptations in young and older adults. Med Sci Sports Exerc. 2011 Jul;43(7):1177-87. doi: 10.1249/MSS.0b013e318207c15d. PMID: 21131862.Robinson, Z. (2023, January 24). How low can you go? more volume may be needed to maintain muscle size with increasing training age. Data Driven Strength. https://www.data-drivenstrength.com/newsletter/training-takeaway-10

What movement patterns NEED to be included in a complete upper body strength routine, and what else might you do/what parameters should you use based on your goals? Mobility/injury prevention? Hypertrophy? Strength? Tune in to find out!

Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

What movement patterns NEED to be included in a complete lower body strength routine, and what else might you do/what parameters should you used based on your goals? Mobility/injury prevention? Hypertrophy? Strength? Tune in to find out!Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

Whether it's injury prevention, longevity, time efficiency, performance or body composition that inspires you... there are many reasons YOU should be strength training. Tune in to get inspired to take action today and for the rest of your life.

Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

Sources:

Z-Health Performance Solutions https://zhealtheducation.com

“FMS-Performance-Pyramid.” Lincoln Physical Therapy, lincolnpt.com/functional-movement-screen-fms-can-apply/fms-performance-pyramid/.

Rearick, Brendon. “2021 MBSC Virtual Winter Seminar.”

Schlicker, Rob. “Why Specificity Matters.” Trebel Wellness, trebelwellness.com/why-specificity-matters.html.

https://pubmed.ncbi.nlm.nih.gov/24100287/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940510/

https://pubmed.ncbi.nlm.nih.gov/28834797/

This is the audio from a live presentation we did in the gym. Given that the target audience was there in-person, we recommend watching to this episode, not just listening! You can watch here on Spotify or on Youtube.

The 3 CONCEPTS you need to know and optional METHODS to incorporate them into your life.

Deep-diving a topic is fun, but how about a one-stop-shop for EVERYTHING that truly moves the needle for your health and fitness! Tune in to learn what foundational elements of exercise, nutrition, sleep & stress management will have you living the life you deserve.

How can you use your morning to set yourself up for success the rest of the day? Peter and Kyle share their personal morning routines, and extrapolate a few big themes that should be present in everyone's morning:

https://prevailconditioning.com/ to learn more about training with us in person or online.