THRIVE by Prevail Online Coaching

Kyle Cherry
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  • FITNESS
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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 management. Go to prevailonlinecoaching.com to explore the guidance and support offered by our coaching and community.

  1. MAY 13

    #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 rhythmDaytime habits to regulate stressEvening 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-sleephttps://www.nih.gov/news-events/nih-research-matters/lack-sleep-middle-age-may-increase-dementia-riskhttps://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/4JIM6biMG5CQDsSMQFwG3OHuberman, A. (n.d.). Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing. https://open.spotify.com/episode/3TxjF2mZy9S9I9GL5eZ8sqLeproult 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. MAR 30

    #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 patternBuilding more muscle in one areaPreparing for a big endurance event Chapters 00:00 Peter & Kyle's Past "Peak" Attempts05:20 Structure = Freedom06:36 Full Body Workout Template10:33 Improving Specific Strength Patterns19:40 Hypertrophy and Muscle Growth Strategies22:17 Training for Endurance Events24:29 Final Thoughts and Key Takeaways

    26 min
  3. #28 - Your Stress "Sweet Spot"

    MAR 2

    #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 Intro02:30 Understanding Optimal Stress Levels06:05 Factors Influencing Stress Tolerance07:44 Expanding Your Comfort Zone09:41 The Role of Coaching In Stress Management14:22 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!

    16 min
  4. #27 - Busy? 3 Things to Stay Dialed In

    FEB 2

    #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 Seasons03:29 Stay Strong06:45 Stay Mobile10:19 Stay Nourished12:22 The Immense Return On Your Investment By Doing The Basics

    15 min
  5. #26 - Team THRIVE Revamped!

    JAN 5

    #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 Intro00:45 Our Why03:12 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!

    13 min
  6. #25 - "Report Card" for Nutrition & Sleep/Recovery

    11/01/2025

    #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!

    13 min
  7. #24 - "Report Card" for Mobility & Conditioning

    09/29/2025

    #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

    16 min
  8. #23 - "Report Card" for Strength & Power

    09/11/2025

    #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!

    25 min
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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 community.

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