Kyle Cherry

THRIVE by Prevail Online Coaching

Health EN ↓ 32 episodes

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.

Author

Kyle Cherry

Episodes

#7 - Why Use Full Body Strength Sessions? 13.05.2024 18:06

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...

#6 - Power 101 26.02.2024 23:13

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...

#5 - Conditioning 101 30.01.2024 34:40

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...

#4 - Nutrition Part 2: Application 08.01.2024 32:58

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...

#3 - Sleep 101 + Q&A 04.12.2023 35:32

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...

#2 - Nutrition 101 + Q&A 31.10.2023 30:56

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...

#1 - Strength Training 101 + Q&A 10.10.2023 26:23

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...