THRIVE by Prevail Online Coaching

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 ou...

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/s...

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). Effect...

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, peteratt...

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/calo...

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%20insuffici...

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 htt...

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...