How Thrive Method Coaching Works
Your coaching experience is built around consistency, communication, and progression.
Follow Your Program
Complete your scheduled workouts in Trainerize. Every program is personalized to your goals, experience, and progress.
Track Your Progress
Record your weights, repetitions, workout difficulty, and exercise feedback after every session. This helps guide future program updates.
Progress Your Program
As you improve, your program will evolve through the Prime, Elevate, and Thrive phases to keep you progressing toward your goals.
How To Use Trainerize
Before Your Workout
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Review the scheduled exercises.
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Watch the demonstration videos.
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Read the exercise instructions.
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Prepare the equipment you need.
During Your Workout
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Record the weight used.
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Record the repetitions completed.
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Follow the listed rest periods.
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Leave notes when an exercise feels too easy, too difficult, or uncomfortable.
After
Your Workout
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Mark the workout complete.
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Rate the difficulty.
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Record any questions or concerns.
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Message your coach when support is needed.
Understanding Workout Intensity
RPE means Rate of Perceived Exertion. It helps you describe how difficult a set feels.
What RPE means?
RPE
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5–6
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7
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8
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9
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10
​What it Means
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Comfortable; several repetitions remaining
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Challenging; about three repetitions remaining
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Difficult; about two repetitions remaining
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Very difficult; about one repetition remaining
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Maximum effort; no repetitions remaining
Your General Training Target
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For most strength exercises, aim for approximately RPE 7–8 unless your program says otherwise.
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This means the set should feel challenging, but you should still be able to complete approximately two or three more repetitions with good form.
Choosing Your Weight
Increase the weight when:
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You complete all repetitions with good technique.
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The set feels easier than the assigned effort.
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You feel confident controlling the movement.
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Reduce the weight when:
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Your technique begins to break down.
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You cannot complete the assigned repetitions.
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The exercise feels significantly harder than intended.
Soreness, Discomfort, &Exercise
Normal responses to training may include:
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Muscle fatigue
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Mild muscle soreness
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Temporary stiffness
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Increased breathing and heart rate
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A muscular burning sensation during exercise
Stop the exercise and contact your medical service provider when you experience:
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Sharp or sudden discomfort
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Symptoms that worsen with each repetition
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Dizziness or faintness
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Chest discomfort
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Unusual shortness of breath
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New numbness, tingling, or weakness
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Symptoms that concern you
Thrive Method Coaching does not provide medical diagnosis, physical therapy, or emergency medical care. Seek appropriate medical attention for urgent or concerning symptoms.
Recovery Essentials
Sleep
Aim for a consistent sleep routine that supports your energy, recovery, and schedule.
Hydration
Drink fluids regularly throughout the day and increase intake when training, sweating, or spending time in hot environments.
Nutrition
Eat regular, balanced meals that support your activity level and goals. Include adequate protein, carbohydrates, fruits, and vegetables based on your individual needs.
Rest Days
Rest days are part of the program. Light walking or comfortable movement may be used when appropriate, but you do not need to turn every recovery day into another workout.
Stress
High stress can influence energy, recovery, and workout performance. Share significant changes through your weekly check-in so your program can be adjusted.
Monthly Progress Review
At the end of each four-week phase, you will complete a more detailed progress review.
This will help determine:
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What is working
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What needs adjustment
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Whether your goals have changed
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How your schedule and recovery are affecting training
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What should be included in your next phase
Frequently Asked Questions
What should I do when I miss a workout?
Do not automatically double your workouts. Continue with the schedule or message your coach if the week needs to be adjusted.
Can I switch workout days?
Usually, yes. Maintain reasonable recovery between sessions and message your coach when a schedule change affects the overall week.
What should I do if an exercise is too easy?
​Complete the exercise with good technique, record the weight and repetitions, and leave feedback. Increase the load only when you can do so safely and within the available equipment.
What should I do if an exercise is too difficult?
Reduce the weight, use the listed modification, or stop and message your coach for an adjustment.
When will my program be updated?
​Programs are reviewed using your completed workouts, weekly check-ins, progress, recovery, and goals. Larger updates typically occur between phases.
How quickly will my coach respond?
Messages are generally answered within 24–48 business hours.
Is Trainerize for emergency communication?
No. Trainerize and email are not emergency services. Contact the appropriate emergency or medical service when urgent assistance is needed.
Can unused workouts roll over?
Your workouts are part of the current coaching period and are not converted into credits or refunds. Your program may be adjusted when you communicate schedule changes in advance.
Need Help?
For exercise questions, program feedback, or scheduling concerns, contact your coach through Trainerize.
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Primary communication: Trainerize messaging
Email: blake@thrivekinetics.co
Response time: 24–48 business hours