Thrive in Five delivers practical, five-minute insights to help you perform at your best. Each episode shares a simple idea, habit or strategy drawn from elite sport and high-performance environments, giving you actionable ways to improve your fitness, nutrition, recovery and mindset, one small step at a time.

]]>pro-sportlab.comRiverside.fm (https://riverside.com)Fri, 18 Sep 2026 04:56:37 GMTFri, 03 Jul 2026 09:57:53 GMT60David Osgathorp<p><b>Thrive in Five</b> delivers practical, five-minute insights to help you perform at your best. Each episode shares a simple idea, habit or strategy drawn from elite sport and high-performance environments, giving you actionable ways to improve your fitness, nutrition, recovery and mindset, one small step at a time.</p>episodicDavid Osgathorpdavid@aayou.co.uknoHigh performance doesn’t have to mean chasing perfection. Your best days often leave clues: good sleep, meaningful work, movement, the right people and time to switch off.

Instead of overcomplicating performance, identify what makes your good days good, then deliberately create more of those conditions in your week.

]]>a05b6999-a5c0-48ac-b279-ca8693e3e327Mon, 14 Sep 2026 11:01:53 GMT<p>High performance doesn’t have to mean chasing perfection. Your best days often leave clues: good sleep, meaningful work, movement, the right people and time to switch off. <br /><br />Instead of overcomplicating performance, identify what makes your good days good, then deliberately create more of those conditions in your week.</p>no00:03:41113Creating Good DaysfullHigh performers are often brilliant at borrowing energy from tomorrow to get more done today.

While pushing hard can create opportunities, constantly operating this way eventually reduces our capacity. Sustainable performance means knowing when to push, when to recover, and how to deliberately put energy back so you’re ready to perform again.

]]>a933b389-7151-44f4-b347-d5b1ee806397Sat, 12 Sep 2026 13:35:31 GMT<p>High performers are often brilliant at borrowing energy from tomorrow to get more done today. <br /><br />While pushing hard can create opportunities, constantly operating this way eventually reduces our capacity. Sustainable performance means knowing when to push, when to recover, and how to deliberately put energy back so you’re ready to perform again.</p>no00:03:44112Borrowing From TomorrowfullHigh performers often rely on the same behaviours that created their success: working harder, taking responsibility and maintaining relentless standards. But as life and leadership evolve, performance must evolve too.

This episode explores why getting to the next level may not require doing more, but knowing what to stop doing.

]]>a81ee062-9907-445e-a169-d2968ad184eaSat, 08 Aug 2026 18:57:26 GMT<p>High performers often rely on the same behaviours that created their success: working harder, taking responsibility and maintaining relentless standards. But as life and leadership evolve, performance must evolve too. <br /><br />This episode explores why getting to the next level may not require doing more, but knowing what to stop doing.</p>no00:03:16111Give Yourself An UpdatefullMost people believe high performers succeed because they work harder. The reality is they recover better.
In this episode, David explores why sleep is the ultimate competitive advantage, how elite performers like Novak Djokovic and LeBron James prioritise recovery, and why sustainable high performance depends on pushing hard and recovering just as hard.

]]>d5c7dcd6-0e6a-44f0-819d-8849cef95bb4Mon, 13 Jul 2026 12:45:24 GMT<p>Most people believe high performers succeed because they work harder. The reality is they recover better. <br />In this episode, David explores why sleep is the ultimate competitive advantage, how elite performers like Novak Djokovic and LeBron James prioritise recovery, and why sustainable high performance depends on pushing hard and recovering just as hard.</p>no00:02:38110Your Competitive AdvantagefullThe world's best athletes don't rely on motivation, they build an identity that makes high performance automatic.
In this episode, David explores why your habits are shaped by who you believe you are, how identity drives behaviour, and how making small daily decisions can help you become the leader you aspire to be.

]]>fea75588-8d7a-4bc4-876d-04cfe382ff54Mon, 13 Jul 2026 12:43:59 GMT<p>The world's best athletes don't rely on motivation, they build an identity that makes high performance automatic. <br />In this episode, David explores why your habits are shaped by who you believe you are, how identity drives behaviour, and how making small daily decisions can help you become the leader you aspire to be.</p>no00:03:2319The Athlete's MindsetfullIn this episode, David is joined by Hugh Bird, Head of Vehicle Suspension and Trackside Support at Oracle Red Bull Racing, to explore two of the most powerful habits behind elite performance.

Together, they discuss why Formula One's debrief process is fundamental to continuous improvement and how high-performing teams learn from every experience without blame. Hugh also shares how he developed a personal framework to measure the quality of his own performance, even when race results didn't reflect the team's efforts.

It's a fascinating conversation about learning, accountability and focusing on the things you can control.

]]>e61610ef-735a-4ea8-ac10-04a5974ac803Wed, 08 Jul 2026 17:55:13 GMT<p>In this episode, David is joined by Hugh Bird, Head of Vehicle Suspension and Trackside Support at Oracle Red Bull Racing, to explore two of the most powerful habits behind elite performance. <br /><br />Together, they discuss why Formula One's debrief process is fundamental to continuous improvement and how high-performing teams learn from every experience without blame. Hugh also shares how he developed a personal framework to measure the quality of his own performance, even when race results didn't reflect the team's efforts. <br /><br />It's a fascinating conversation about learning, accountability and focusing on the things you can control.</p>no00:16:5118Beyond The PerformancefullAre you Turning Up or Showing Up?
There's a difference between simply being present and making a meaningful contribution. In this episode, discover why sustainable high performance is built through consistent intent, presence and daily standards, not occasional moments of motivation.
The question you need to ask each day is: Are you turning up, or truly showing up?

]]>71ce05e3-485e-470b-86cd-665cd1a1db79Fri, 03 Jul 2026 15:31:39 GMT<p><b>Are you Turning Up or Showing Up?</b> <br />There's a difference between simply being present and making a meaningful contribution. In this episode, discover why sustainable high performance is built through consistent intent, presence and daily standards, not occasional moments of motivation. <br />The question you need to ask each day is: Are you turning up, or truly showing up?</p>no00:02:5817Turning Up or Showing UpfullThe Person in the Mirror.
The way you see yourself isn't always the way others experience you. In this episode, explore the power of self-awareness, discover why honest feedback is one of the greatest tools for growth, and learn how understanding your impact can transform your leadership and relationships.

]]>020f0f75-2c19-4550-8e29-8ab5ebeaedb5Fri, 03 Jul 2026 12:55:08 GMT<p><b>The Person in the Mirror.</b> <br />The way you see yourself isn't always the way others experience you. In this episode, explore the power of self-awareness, discover why honest feedback is one of the greatest tools for growth, and learn how understanding your impact can transform your leadership and relationships.</p>no00:03:3916The Person In The MirrorfullLeading with Energy.
Your leadership begins long before you speak. The energy you bring into every conversation shapes the people around you. In this episode, discover why your sleep, movement, recovery and mindset influence your leadership, and how becoming a source of positive energy can transform the performance of your team.

]]>ebdbce90-ebaa-4a61-99c8-2e9cedd4166eFri, 03 Jul 2026 11:33:55 GMT<p><b>Leading with Energy.</b> <br />Your leadership begins long before you speak. The energy you bring into every conversation shapes the people around you. In this episode, discover why your sleep, movement, recovery and mindset influence your leadership, and how becoming a source of positive energy can transform the performance of your team.</p>no00:03:0715Leading With EnergyfullDon't Wait for the Finish Line.
Success isn't found only at the destination. Too often, we postpone fulfilment until the next milestone, only to discover another goal waiting. In this episode, learn why recognising your progress, celebrating small wins and enjoying the journey are essential to sustainable high performance.

]]>bf83a72d-67aa-41a6-b2b9-c160042673e8Fri, 03 Jul 2026 11:26:07 GMT<p><b>Don't Wait for the Finish Line.</b> <br />Success isn't found only at the destination. Too often, we postpone fulfilment until the next milestone, only to discover another goal waiting. In this episode, learn why recognising your progress, celebrating small wins and enjoying the journey are essential to sustainable high performance.</p>no00:03:0114The JourneyfullIt's not what happens, it's how you respond.
Pressure, setbacks and uncertainty are inevitable, but they don't define your performance. The best leaders, athletes and teams focus on what they can control, let go of what they can't, and move forward with intention. Your response is always your greatest advantage.

]]>11a46f22-ee8b-45c5-bb17-2083b63400c5Fri, 03 Jul 2026 11:20:28 GMT<p><b>It's not what happens, it's how you respond.</b> <br />Pressure, setbacks and uncertainty are inevitable, but they don't define your performance. The best leaders, athletes and teams focus on what they can control, let go of what they can't, and move forward with intention. Your response is always your greatest advantage.</p>no00:03:1513It's Not What HappensfullEvery Formula One race weekend ends with a performance review.
Every detail is analysed to understand what worked, what didn't and where the next advantage can be found. In this episode, discover how adopting the same mindset as a leader can unlock continuous improvement and become your greatest competitive advantage.

]]>47da0c90-dc16-4088-8a75-c61bfdb282c5Fri, 03 Jul 2026 11:10:46 GMT<p>Every Formula One race weekend ends with a performance review. <br />Every detail is analysed to understand what worked, what didn't and where the next advantage can be found. In this episode, discover how adopting the same mindset as a leader can unlock continuous improvement and become your greatest competitive advantage.</p>no00:03:4512Your Competitive AdvantagefullStart your day with intention, not reaction.
Before emails, meetings and distractions take over, create the conditions to perform. Stop. Breathe. Move. Fuel your body. These simple habits help you take control of your energy, sharpen your focus and give yourself the best possible opportunity to win the day.

]]>a74d7041-3ac4-4998-adea-85d0899a17adFri, 03 Jul 2026 10:53:33 GMT<p>Start your day with intention, not reaction. <br />Before emails, meetings and distractions take over, create the conditions to perform. Stop. Breathe. Move. Fuel your body. These simple habits help you take control of your energy, sharpen your focus and give yourself the best possible opportunity to win the day.</p>no00:02:4411Start The Dayfull