PODCAST · health
THRIVE by Prevail Online Coaching
by Kyle Cherry
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 management. Go to prevailonlinecoaching.com to explore the guidance and support offered by our coaching and community.
Episodes
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#33 - 4 Go-To Dinner Templates
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...
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#32 - Training Shapes Identity: Kyle's Training History
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...
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#31 - Planning, Shopping & Prepping for Consistent Nutrition
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...
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#30 - Sleep: The High Performer's Advantage
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.…
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#29 - Peaking a Specific Goal While in Team THRIVE
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…
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#28 - Your Stress "Sweet Spot"
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...
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#27 - Busy? 3 Things to Stay Dialed In
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...
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#26 - Team THRIVE Revamped!
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…
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#25 - "Report Card" for Nutrition & Sleep/Recovery
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 &...
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#24 - "Report Card" for Mobility & Conditioning
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 &...
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#23 - "Report Card" for Strength & Power
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 &...
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#22 - Evening Routine for Better Sleep
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...
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#21 - How Training Should Change With Age
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...
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#20 - Simple Exercise & Nutrition on Vacation
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…
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#19 - Designing a Complete Strength Routine: Upper Body Edition
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...
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#18 - Designing a Complete Strength Routine: Lower Body Edition
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...
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#17 - Why and How EVERYONE Needs to Strength Train
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...
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#16 - Non-Negotiables for Nutrition
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...
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#15 - Everything That Matters for Health in 15 Minutes (almost)
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. Go to...
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#14 - How to Win the Morning
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: Consistent Wake Time Sunlight Movement Quality Fuel in the Tank Clear the Mind/Set…
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#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...
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#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,...
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#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,...
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#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…
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#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,...
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#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…
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#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:...
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#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...
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#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...
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#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...
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#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...
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#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:...
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#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...
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ABOUT THIS SHOW
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 management.
Go to prevailonlinecoaching.com to explore the guidance and support offered by our coaching and community.
HOSTED BY
Kyle Cherry
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Frequently Asked Questions
How many episodes does THRIVE by Prevail Online Coaching have?
THRIVE by Prevail Online Coaching currently has 33 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is THRIVE by Prevail Online Coaching about?
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 management. Go to prevailonlinecoaching.com to explore the guidance and support offered by our coaching and...
How often does THRIVE by Prevail Online Coaching release new episodes?
THRIVE by Prevail Online Coaching has 33 episodes. Check the episode list to see recent publication dates and frequency.
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You can listen to THRIVE by Prevail Online Coaching on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts THRIVE by Prevail Online Coaching?
THRIVE by Prevail Online Coaching is created and hosted by Kyle Cherry.
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