THRIVE by Prevail Online Coaching

#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 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

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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 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

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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. 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.

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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 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

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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 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!

#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 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

#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 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!

#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 & 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!

#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 & 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

#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 & 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!

#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 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.

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

#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 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

#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 training our receiving nutritional guidance with us in-person or online.

#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 training our receiving nutritional guidance with us in-person or online.

#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 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/

#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 your life. We are extremely passionate about doing the basics well. Your typical news feed and social media algorithm feeds you conflicting information and shortcuts that seem too good to be true, leaving you feeling confused and frustrated. Nutrition doesn't have to be complex. Tune in to learn the 3 big concepts that apply to everyone, and the distinction between those concepts and the endless methods at your disposal to meet the concepts. "Endless methods" is a good thing. It means you have options! Just don't lose sight of the concepts those methods are aiming to meet. We were stoked to give this presentation live in the gym, and are happy to be able to share it with you all here as well. P.S. We opened things up to a Q&A afterwards, which led to some great discussion and follow up. Unfortunately, we forgot to repeat questions into the microphone, so all that is shared here is our presentation. Enjoy! Go to https://prevailconditioning.com/ to learn more about training our receiving nutritional guidance with us in-person or online.

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

#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 Up the Day Check out the episode to hear us break everything down in more detail and offer suggested methods to make your morning work for YOU. https://prevailconditioning.com/ to learn more about training with us in person or online.

#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