THRIVE by Prevail Online Coaching

THRIVE by Prevail Online Coaching

By Kyle CherryHealth & FitnessFitness
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THRIVE by Prevail Online Coaching episodes

  • #3 - Sleep 101 + Q&A

  • Sleep 101

    • We cover:
    -Why does sleep matter?
    -What about sleep matters?
    -How can you improve it?
    -Morning, afternoon, and evening routines to help
    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.
      • 36 min
    • #2 - Nutrition 101 + Q&A

      We cover:

      -What is "good nutrition"?

      -How do you know what "science" to trust?

      -Foundational nutritional concepts: energy balance, prioritizing protein, get your fruit/veggies, emphasize whole food over processed food

      -How to apply those concepts in your life


      Sources:

      https://www.precisionnutrition.com/principles-of-nutrition

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

      https://www.precisionnutrition.com/hand-portion-faq


      31 min
    • #1 - Strength Training 101 + Q&A

      We cover the WHY and HOW basics of training for strength and hypertrophy.

      -Injury prevention, longevity, time efficiency, body composition

      -Fundamental movements: push, pull, squat, hinge

      -Keep it simple to start: 3-4 sets of 6-12 reps will take you far

      -Progressively overload somehow

      -Ramp up intensity (load) to progress strength, ramp up volume (sets/week) to build muscle mass

      -And more!

      SOURCES:

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

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

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

      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.

      27 min

    About THRIVE by Prevail Online Coaching

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    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…