THRIVE by Prevail Online Coaching

THRIVE by Prevail Online Coaching

By Kyle CherryHealth & FitnessFitness
Download on the App Store

THRIVE by Prevail Online Coaching episodes

  • #13 - The 3 "Musts" for Body Composition Change

    What really matters for body composition change? No matter whether you're trying to improve your bloodwork metrics, fit into your favorite pair of jeans again, or get completely "shredded", there are 3 main concepts you need to apply.

    1. Strength Train
    2. Eat Sufficient Protein
    3. Eat Appropriate Total Calories for your Goal
    Check out the episode to hear us break down the concepts in more detail and offer suggested methods to make this work for YOU.

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

    SOURCES:
    https://www.precisionnutrition.com/cost-of-getting-lean-infographic

    39 min
  • #12 - 4 Steps to Breaking "Bad" Habits

    All habits serve a purpose: we want to make the habits that cost us in the long term ("bad" habits) be less desirable in the short term too.

    SOURCES:
    Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018.
    https://jamesclear.com/three-steps-habit-change

    15 min
  • #11 - 4 Steps to Building Good Habits

    All habits serve a purpose: we want to make the habits that benefit us in the long term ("good" habits) benefit us in the short term too.

    SOURCES:
    Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018.
    https://jamesclear.com/three-steps-habit-change

    21 min
  • #10 - The 3 Types of Goals You Should Set

    How to best use a combination of outcome goals, process goals, and identity goals to accomplish anything, change your behaviors, and become the person you want to be.

    SOURCES:
    Clear, James. Atomic Habits: Tiny Changes, Remarkable Results : An Easy & Proven Way to Build Good Habits & Break Bad Ones. New York, New York, Avery, an imprint of Penguin Random House, 2018.
    https://jamesclear.com/identity-based-habits
    https://jamesclear.com/goal-setting

    16 min
  • #9 - Our "WHY" for Online Coaching

    Everything great we want to do in life needs to have a strong WHY behind it, and we wanted to share our WHYs for creating our online coaching platform.

    1. We like helping people, and our way to do that is through impacting their health and fitness

    2. We wanted to decrease the barriers to health, strength training, and high-end coaching: cost, location, and fear.

    3. We wanted a create a platform to help our community sort through all of the misinformation out there and know what "big rocks" really matter for their health.

    We want our community to not just survive, but THRIVE.

    Join us. https://prevailconditioning.com/online-training/

    6 min
  • #8 - Pillars of Exercise: Which Should You Target Right Now?

    Although all areas of fitness can improve simultaneously when you are a beginner, that can be hard to keep up as you become more advanced. Prioritizing improvement in one area at a time can be a helpful way to keep progressing.

    We cover:

    -how you could assess your current level of fitness in these different areas

    -how to make adjustments to your routine accordingly (without taking anything else out entirely)


    Sources:

    https://www.jospt.org/doi/10.2519/jospt.2018.7851#_i14https://www.michael-konczer.com/en/training/calculators/calculate-vo2max#:~:text=To%20calculate%20your%20VO2,you%20should%20be%20completely%20exhausted.

    24 min
  • #7 - Why Use Full Body Strength Sessions?

    We covered:

    - The realistic training schedule full body sessions offers
    - Improved mobility/recovery from moving your entire body more often
    - Strength/hypertrophy benefits from increased frequency of hitting each muscle group
    - Situations where body part splits can make sense to use
    SOURCES:
    https://pubmed.ncbi.nlm.nih.gov/29324578/
    https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible//

    19 min
  • #6 - Power 101

  • Power 101

    • We cover:

    • What is Power?
    • Why does training power matter?
    • How to incorporate power into a training routine

      • SOURCES:

      • Dietzel, R., et al. "Cross-sectional assessment of neuromuscular function using mechanography in women and men aged 20-85 years." J Musculoskelet Neuronal Interact 13.3 (2013): 312-319.

        • el Hadouchi, M., Kiers, H., de Vries, R., Veenhof, C., & van Dieën, J. (2022). Effectiveness of power training compared to strength training in older adults: A systematic review and meta-analysis. European Review of Aging and Physical Activity, 19(1). https://doi.org/10.1186/s11556-022-00297-x

        • Simpkins, C., & Yang, F. (2022). Muscle Power is more important than strength in preventing falls in community-dwelling older adults. Journal of Biomechanics, 134, 111018. https://doi.org/10.1016/j.jbiomech.2022.111018 

        • https://www.scienceforsport.com/force-velocity-curve/

          • 24 min
        • #5 - Conditioning 101

          We cover:

          1. Why better conditioning matters (hint: a longer life and a life with more options)

          2. How to best improve your conditioning

          - The value of BOTH low and high intensity work

          3. How to assess your current conditioning level

          - Resting Heart Rate, Heart Rate Recovery, VO2 Max, and more


          Sources:

          - Attia, Peter. “How Does VO2 Max Correlate with Longevity?” Peter Attia, 1 Sept. 2022, peterattiamd.com/how-does-vo2-max-correlate-with-longevity/.

          - Attia, Peter. Outlive. Ebury Publishing, 2023.

          - Mandsager, Kyle, et al. “Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing.” JAMA Network Open, vol. 1, no. 6, 19 Oct. 2018, https://doi.org/10.1001/jamanetworkopen.2018.3605.

          - Paluch, Amanda E, et al. “Daily steps and all-cause mortality: A meta-analysis of 15 international cohorts.” The Lancet Public Health, vol. 7, no. 3, Mar. 2022, https://doi.org/10.1016/s2468-2667(21)00302-9.

          - “Performance Testing - Summit Performance.” Home - Summit Performance, ptsummitperformance.com/performance-testing-. Accessed 30 Jan. 2024.

          35 min
        • #4 - Nutrition Part 2: Application

          How do you put the concepts from Nutrition 101 into action to get you towards your goals?


          We cover:

          1. Determine the goal (and the WHY)

          2. Assess your baseline

          3. Figure out protein/calorie/other macro goals or portion sizes

          4. Build your plate

          5. Build your grocery list

          6. Have a plan to prepare your meals

          7. Reassess, and adjust the plan as needed


          SOURCES:

          https://www.precisionnutrition.com/calorie-control-guide-infographic

          https://www.myfitnesspal.com/

          33 min

        About THRIVE by Prevail Online Coaching

        From the publisher's feed

        For busy professionals who need a complete, flexible program to THRIVE - while handling work, family, and life. Our education covers strength, mobility, conditioning, nutrition, and stress…