The Fundamentals of Fitness

The scale is one of the most commonly used tools in fitness.But it’s also one of the most misunderstood.If your weight hasn’t changed — or has even increased — it’s easy to feel like progress has stalled. But body weight alone doesn’t tell you what’s actually happening inside your body.In this episode of The Fundamentals of Fitness, Alison breaks down the difference between body weight and body composition, and explains why focusing only on the scale can lead to frustration and poor decisions.You’ll learn:What your body weight actually representsThe difference between fat mass and lean massHow glycogen and water affect scale weightWhy visual progress often lags behind internal changeHow athletes assess progress beyond body weightThe most effective ways to track real progressBecause progress isn’t just about what you weigh.It’s about what your body is made of.✅ ACTION STEPSTo assess progress more accurately:Track body weight trends over time, not daily fluctuations.Take regular progress photos under consistent conditions.Measure key areas such as waist, hips, and thighs.Monitor strength and performance improvements.Pay attention to how clothes fit over time.Consider energy levels and recovery as indicators of progress.Avoid making decisions based on a single weigh-in.Progress is a pattern, not a moment.CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.REFERENCESMcArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.Hall, K.D. (2012) ‘What is the required energy deficit per unit weight loss?’, International Journal of Obesity, 32(3), pp. 573–576.Heymsfield, S.B., Wadden, T.A. and Mechanick, J.I. (2017) ‘Mechanisms, pathophysiology, and management of obesity’, New England Journal of Medicine, 376(3), pp. 254–266.Slater, G.J. and Phillips, S.M. (2011) ‘Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding’, Journal of Sports Sciences, 29(sup1), pp. S67–S77.Speakman, J.R. and Westerterp, K.R. (2010) ‘Associations between energy demands, physical activity, and body composition’, Journal of Sports Sciences, 28(6), pp. 597–606.

Not all pain during training means injury.But knowing the difference can be the key to long-term progress.In this episode of The Fundamentals of Fitness, Alison explores the difference between normal training discomfort and genuine injury signals, and why understanding that difference is essential for training consistently and safely.You’ll learn:Why discomfort is a normal part of adaptationThe difference between muscular fatigue and injury painHow the nervous system influences pain perceptionWhy athletes adjust training rather than stopping completelyHow to recognise warning signs that require attentionPractical ways to modify training while continuing to progressBecause long-term performance isn’t built by avoiding discomfort.It’s built by learning how to interpret your body’s signals intelligently.✅ ACTION STEPSTo train intelligently through discomfort:Expect muscular fatigue and effort during challenging workouts.Distinguish between general muscle fatigue and sharp joint pain.If pain is localised, sharp, or worsening, reduce load or modify the movement.Focus on movement quality and technique during challenging exercises.Maintain training consistency by adjusting exercises rather than stopping entirely.Monitor persistent pain and seek professional advice when necessary.Remember that long-term progress comes from consistent training, not pushing through every sensation.Training smarter protects both performance and longevity. CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.‍REFERENCES:McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.Cook, G. and Purdam, C. (2009) ‘Is compressive load a factor in the development of tendinopathy?’, British Journal of Sports Medicine, 43(6), pp. 399–404.Moseley, G.L. and Butler, D.S. (2017) Explain Pain Supercharged. Adelaide: NOI Group.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.Weerapong, P., Hume, P.A. and Kolt, G.S. (2005) ‘The mechanisms of massage and effects on performance, muscle recovery and injury prevention’, Sports Medicine, 35(3), pp. 235–256.

Why does progress feel fast at the beginning… and then suddenly slow down?Whether you're trying to build strength, lose fat, or improve fitness, most people eventually experience a plateau. And when that happens, it's easy to assume something has gone wrong.But in reality, your body is simply doing what it was designed to do.In this episode of The Fundamentals of Fitness, Alison explores the adaptation curve — the physiological process that explains why early progress happens quickly, why improvements slow over time, and how athletes adjust their training to keep progressing.You’ll learn:Why the body naturally resists changeHow homeostasis drives physiological stabilityThe three phases of adaptation: stress, adaptation, stabilisationWhy beginners progress faster than advanced traineesHow plateaus signal successful adaptationHow to evolve training intelligently to continue improvingUnderstanding the adaptation curve removes frustration from training and replaces it with a clearer strategy for long-term progress.Because progress doesn’t happen in straight lines.It happens through adaptation.✅ ACTION STEPSTo work with the adaptation curve rather than against it:Expect early progress to slow over time — this is normal physiology.Track performance trends over months rather than individual sessions.When progress stalls, review your training stimulus.Introduce gradual changes such as new rep ranges or load increases.Maintain consistency during plateau phases rather than abandoning training.Avoid constant novelty — allow time for adaptation to occur.Think in terms of long-term progress rather than short-term results.Adaptation takes time, repetition, and intelligent progression.CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.REFERENCES:Bompa, T. and Buzzichelli, C. (2019) Periodization: Theory and Methodology of Training. 6th edn. Champaign: Human Kinetics.McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.Kraemer, W.J. and Ratamess, N.A. (2004) ‘Fundamentals of resistance training: progression and exercise prescription’, Medicine & Science in Sports & Exercise, 36(4), pp. 674–688.Issurin, V.B. (2010) ‘New horizons for the methodology and physiology of training periodization’, Sports Medicine, 40(3), pp. 189–206.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.

Most training programmes assume your body performs the same way every single day.But sleep changes.Stress changes.Recovery changes.So why do most people follow training plans as if they were fixed instructions?In this episode of The Fundamentals of Fitness, Alison explores autoregulation: a concept used widely in elite sport that allows athletes to adjust training intensity based on real-time feedback from the body.You’ll learn:Why rigid training plans often failWhat autoregulation actually means in practiceHow athletes use RPE and Reps in ReserveWhy adjusting effort improves recovery and consistencyHow everyday trainees can train smarter without complex technologyBecause effective training isn’t about forcing numbers.It’s about applying the right stimulus at the right time.ACTION STEPSTo begin applying autoregulation in your training:After each set, ask how challenging the effort felt.Aim to leave 1–3 reps in reserve on most working sets.If technique deteriorates significantly, reduce the load.If energy is unusually high, allow small load increases.Prioritise movement quality over rigid numbers.Track effort and fatigue alongside weights lifted.Focus on consistency across weeks rather than perfection in one session.Training stimulus matters more than strict numbers.CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDisclaimer:The information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routinesReferences:Helms, E.R., Cronin, J., Storey, A. and Zourdos, M.C. (2016) ‘Application of the Repetitions in Reserve-based rating of perceived exertion scale for resistance training’, Strength and Conditioning Journal, 38(4), pp. 42–49.Mann, J.B., Thyfault, J.P., Ivey, P.A. and Sayers, S.P. (2010) ‘The effect of autoregulatory progressive resistance exercise vs linear periodization on strength improvement in college athletes’, Journal of Strength and Conditioning Research, 24(7), pp. 1718–1723.Zourdos, M.C., Klemp, A., Dolan, C., Quiles, J.M., Schau, K.A., Jo, E., Helms, E.R., Esgro, B. and Blanco, R. (2016) ‘Novel resistance training–specific rating of perceived exertion scale measuring repetitions in reserve’, Journal of Strength and Conditioning Research, 30(1), pp. 267–275.Issurin, V.B. (2010) ‘New horizons for the methodology and physiology of training periodization’, Sports Medicine, 40(3), pp. 189–206.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.

You’re training hard.You’re eating “clean.”You’re doing everything right.So why are you exhausted, flat, and stuck?In this episode of The Fundamentals of Fitness, Alison explores one of the most overlooked drivers of progress: energy availability.This isn’t about eating recklessly or abandoning fat loss. It’s about understanding how your body reallocates energy under stress — and why chronic under-fuelling can stall fat loss, suppress hormones, and compromise performance.You’ll learn:What energy availability actually means (and how it differs from calorie deficit)The physiological cascade of low energy availabilityWhy thyroid output, reproductive hormones, and NEAT shift under chronic restrictionThe early warning signs of under-fuellingHow to restore balance without swinging to extremesBecause performance isn’t built on pushing harder.It’s built on fuelling intelligently.✅ ACTION STEPSIf you suspect low energy availability:Audit your fatigue levels honestly.Review sleep consistency for 10–14 days.Assess whether training load has increased recently.Increase intake modestly (150–300 kcal), particularly around training.Maintain protein intake.Consider reducing training intensity temporarily if recovery is poor.Track biofeedback (sleep, mood, cycle, libido, performance) — not just the scale.Avoid dramatic overcorrection.Stabilise first.Then progress.🔗 CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.training⚠️ DISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. REFERENCES Burke, L.M., Lundy, B., Fahrenholtz, I.L. and Melin, A.K. (2018) ‘Pitfalls of conducting and interpreting estimates of energy availability in free-living athletes’, International Journal of Sport Nutrition and Exercise Metabolism, 28(4), pp. 350–363.De Souza, M.J., Koltun, K.J., Williams, N.I. and Joy, E. (2019) ‘The role of energy availability in reproductive function in women exercising for weight control’, Human Reproduction Update, 25(4), pp. 445–468.Fagerberg, P. (2018) ‘Negative consequences of low energy availability in natural male bodybuilding: a review’, International Journal of Sport Nutrition and Exercise Metabolism, 28(4), pp. 385–402.Mountjoy, M., Sundgot-Borgen, J., Burke, L., et al. (2018) ‘IOC consensus statement on relative energy deficiency in sport (RED-S): 2018 update’, British Journal of Sports Medicine, 52(11), pp. 687–697.Müller, M.J., Enderle, J. and Bosy-Westphal, A. (2016) ‘Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited’, American Journal of Clinical Nutrition, 102(4), pp. 807–819.Nattiv, A., Loucks, A.B., Manore, M.M., et al. (2007) ‘American College of Sports Medicine position stand: the female athlete triad’, Medicine & Science in Sports & Exercise, 39(10), pp. 1867–1882.Pontzer, H. (2015) ‘Constrained total energy expenditure and metabolic adaptation to physical activity’, Current Biology, 25(19), pp. R776–R784.Speakman, J.R. and Mitchell, S.E. (2011) ‘Caloric restriction’, Molecular Aspects of Medicine, 32(3), pp. 159–221.

Most people think they have a discipline problem.They don’t.They have an identity problem.When progress slows, it feels threatening — not because you don’t know what to do, but because your sense of self is tied to fast results.In this episode of The Fundamentals of Fitness, Alison explores why outcome-based identity makes plateaus destabilising — and how shifting to a process-based identity changes everything.You’ll learn:Why behaviour is fragile but identity is durableHow plateaus challenge your internal narrativeThe psychology behind identity-based motivationHow high performers anchor identity to process, not outcomeHow to build consistency that lastsBecause sustainable progress isn’t built on intensity.It’s built on identity.✅ ACTION STEPSTo build identity-driven results:Stop defining yourself by short-term outcomes.Choose 2–3 non-negotiable behaviours each week.Track consistency, not perfection.Collect evidence that supports your desired identity.Reframe plateaus as feedback, not failure.Ask weekly: “Who am I becoming through these actions?”Consistency builds evidence.Evidence builds identity.Identity sustains behaviour.CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.📚 REFERENCESBompa, T.O. and Haff, G.G. (2009) Periodization: Theory and methodology of training. 5th edn. Champaign, IL: Human Kinetics.Burke, P.J. and Stets, J.E. (2009) Identity theory. Oxford: Oxford University Press.Deci, E.L. and Ryan, R.M. (2000) ‘The “what” and “why” of goal pursuits: human needs and the self-determination of behavior’, Psychological Inquiry, 11(4), pp. 227–268.Deci, E.L. and Ryan, R.M. (2017) Self-determination theory: Basic psychological needs in motivation, development, and wellness. New York: Guilford Press.Hogg, M.A., Terry, D.J. and White, K.M. (1995) ‘A tale of two theories: A critical comparison of identity theory with social identity theory’, Social Psychology Quarterly, 58(4), pp. 255–269.Oyserman, D. (2009) ‘Identity-based motivation: Implications for action-readiness, procedural-readiness, and consumer behavior’, Journal of Consumer Psychology, 19(3), pp. 250–260.McEwen, B.S. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine, 338(3), pp. 171–179.

Progress has slowed… and your instinct is to do more.More cardio.More restriction.More intensity.But what if the answer isn’t more effort — it’s smarter adjustment?In this episode of The Fundamentals of Fitness, Alison walks you through the structured plateau protocol high performers use when results stall. You’ll learn how to audit your sleep, recovery, nutrition consistency, daily movement, and life stress — and how to adjust intelligently without panic, burnout, or punishment.Because progress isn’t fragile.It just requires structure.✅ ACTION STEPSIf your progress has slowed:Review 3–4 weeks of data (not days).Run the 5-point audit honestly.Adjust one variable only.Monitor for 10–14 days.Reassess calmly before making further changes.Structure > emotion.Precision > punishment.Consistency > intensity.CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.trainingDISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.REFERENCESBompa, T.O. and Haff, G.G. (2009) Periodization: Theory and methodology of training. 5th edn. Champaign, IL: Human Kinetics.Levine, J.A. (2002) ‘Non-exercise activity thermogenesis (NEAT): environment and biology’, American Journal of Physiology-Endocrinology and Metabolism, 286(5), pp. E675–E685.McEwen, B.S. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine, 338(3), pp. 171–179.Nedeltcheva, A.V., Kilkus, J.M., Imperial, J., Schoeller, D.A. and Penev, P.D. (2010) ‘Insufficient sleep undermines dietary efforts to reduce adiposity’, Annals of Internal Medicine, 153(7), pp. 435–441.Spiegel, K., Tasali, E., Penev, P. and Van Cauter, E. (2004) ‘Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite’, Annals of Internal Medicine, 141(11), pp. 846–850.Issurin, V.B. (2010) ‘New horizons for the methodology and physiology of training periodization’, Sports Medicine, 40(3), pp. 189–206.

When progress slows, the instinct is often to do more; more sessions, more intensity, more rules, more effort.But for many people, that’s the point where results actually start to get worse.In this episode, Alison explains why piling on more training or tightening everything up can stall progress, increase fatigue, and make fitness feel harder than it needs to be. You’ll learn how recovery, capacity, and total stress determine results, and why athletes don’t respond to slow progress by simply doing more.If you’ve ever felt like you’re working harder for less return, this episode will help you understand what’s really happening, and how to move forward without burning yourself out. CONNECT WITH ALISONInstagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite abperformance.training DISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines. 🧭ACTION STEPS1️⃣ Pause before adding anything newIf progress feels slow, resist the urge to add sessions, cardio, or restrictions straight away.2️⃣ Hold your current plan longerGive your body time to adapt before deciding something isn’t working.3️⃣ Audit recovery honestlyLook at sleep, stress, energy, and soreness — not just workouts completed.4️⃣ Improve quality before quantityFocus on execution, intent, and attention in sessions rather than doing more.5️⃣ Think in months, not weeksJudge progress over longer timeframes, not day-to-day or week-to-week changes.REFERENCESHalson, S.L. (2014) ‘Monitoring training load to understand fatigue in athletes’, Sports Medicine, 44(S2), pp. 139–147.Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A.J., Duffield, R., Erlacher, D., Halson, S.L., Hecksteden, A., Heidari, J., Kallus, K.W., Meeusen, R., Mujika, I., Robazza, C., Skorski, S., Venter, R. and Beckmann, J. (2018) ‘Recovery and performance in sport: Consensus statement’, International Journal of Sports Physiology and Performance, 13(2), pp. 240–245.Mujika, I., Halson, S., Burke, L.M., Balagué, G. and Farrow, D. (2018) ‘An integrated, multifactorial approach to periodization for optimal performance’, Frontiers in Physiology, 9, 1570.

Have your results slowed down — even though you’re still training, eating well, and trying to do the right things?In this episode of The Fundamentals of Fitness, Alison breaks down why progress naturally slows after the initial “early wins” phase, what’s actually happening inside your body, and why this stage causes so many people to panic and change everything too soon.You’ll learn:Why early progress feels faster than later progressHow adaptation, efficiency, and recovery affect fat loss and performanceThe most common mistakes people make when results slowWhat to adjust — and what not to touch — during a plateauThis episode will help you understand plateaus properly, respond calmly instead of emotionally, and stay consistent long enough for real results to compound.🔗 CONNECT WITH ALISONFor no-nonsense fitness, training, and mindset support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingWebsite: abperformance.training Feel free to send me a message, share the episode, or let me know what topics you’d love covered next.🎧 ENJOYING THE PODCAST?If you found this episode helpful:Make sure you’re subscribed so you don’t miss future episodesLeave a quick rating or review — it really helps the podcast reach more peopleShare the episode with someone who might need this reminder⚠️ DISCLAIMERThe information shared on The Fundamentals of Fitness podcast is for educational purposes only and should not be taken as medical advice. Always consult a qualified healthcare professional before making changes to your training, nutrition, or health routines.📝 ACTION STEPS1️⃣ Expect progress to slow — plan for itEarly wins are not the benchmark. Slower progress is often a sign your body is adapting.2️⃣ Zoom out before reactingLook at trends over 3–4 weeks, not single weigh-ins or off days.3️⃣ Audit before adjustingCheck sleep, stress, daily movement (NEAT), weekends, and portion drift before cutting calories or adding training.4️⃣ Change one variable at a timeIf an adjustment is needed, make it small and specific — then hold long enough to assess the response.5️⃣ Resist panic decisionsSlashing calories, adding excessive cardio, or changing plans weekly often stalls progress further.📚 REFERENCESAmerican College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Hall, K.D. et al. (2012) ‘Quantification of the effect of energy imbalance on bodyweight’, The Lancet, 378(9793), pp. 826–837.Pontzer, H. (2016) ‘Constrained total energy expenditure and the evolutionary biology of energy balance’, Exercise and Sport Sciences Reviews, 44(3), pp. 84–93.McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy, and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.Heymsfield, S.B. et al. (2014) ‘Energy balance and its components: implications for body weight regulation’, The American Journal of Clinical Nutrition, 100(3), pp. 724–739.

Do you ever feel like you’re trying hard with your health and fitness — but still worry that it’s not really working?In this episode of The Fundamentals of Fitness, Alison breaks down why progress is often quieter than people expect, why so many individuals lose confidence too early, and how real change usually shows up long before dramatic results.You’ll learn how to recognise overlooked signs of progress, how to track change without obsessing, and why staying the course during the “boring middle” is often the difference between people who get results and those who stop just before things compound.This episode is a reminder that progress doesn’t need to be loud to be real — and that learning to notice it is a skill in itself.🔗 CONNECT WITH ALISONIf you enjoyed this episode and want more no-nonsense training, mindset, and real-life fitness support, you can find me here:Instagram: @abperformancetrainingTikTok: @abperformancetrainingFacebook: AB Performance Training & CoachingFeel free to DM me, share the episode, or let me know what you’d like covered next.ACTION STEPS (LISTENER TAKEAWAYS)How to recognise and protect quiet progress:1️⃣ Look for behaviour change firstNotice whether you’re quitting less quickly, reacting more calmly, and staying engaged after imperfect days.2️⃣ Pay attention to your reactions, not just resultsLess guilt, less urgency, and fewer extremes are strong signs that change is happening.3️⃣ Use a weekly check-in instead of daily judgementOnce a week, ask:Did I stay engaged most of the time?Did I continue after wobbling?Did I avoid extreme reactions?4️⃣ Avoid changing plans too quicklyDon’t mistake stabilisation for stagnation. Calm consistency often comes before visible results.5️⃣ Trust the “boring middle”Progress often feels quiet before it compounds. Staying the course is an active skill, not passivity.REFERENCESThese references support the behavioural and psychological principles discussed in Episode 28, including habit formation, behaviour change, self-regulation, and progress tracking.American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Gardner, B., Lally, P. and Wardle, J. (2012) ‘Making health habitual: the psychology of habit formation’, British Journal of General Practice, 62(605), pp. 664–666.Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010) ‘How are habits formed: modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009.Michie, S., Atkins, L. and West, R. (2014) The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.Rhodes, R.E. and de Bruijn, G.-J. (2013) ‘How big is the physical activity intention–behaviour gap? A meta-analysis using the action control framework’, British Journal of Health Psychology, 18(2), pp. 296–309.Verplanken, B. and Wood, W. (2006) ‘Interventions to break and create habits’, Journal of Public Policy & Marketing, 25(1), pp. 90–103.

Have you ever missed one workout, eaten one unplanned meal, or had one stressful day — and felt like you’d ruined everything?In this episode of The Fundamentals of Fitness, Alison breaks down the all-or-nothing trap: the pattern that causes people to switch off completely after small slips, even when they care deeply about their health.You’ll learn why this response isn’t a lack of discipline, why guilt and urgency fuel the cycle, and how to stay engaged when things aren’t perfect. This episode is about building a middle ground — so consistency doesn’t disappear the moment life gets messy.If you’ve ever found yourself “starting again on Monday”, this one’s for you.Socials;Insta - @abperformancetrainingTiktok - @abperformancetrainingACTION STEPS:HOW TO STEP OUT OF THE ALL-OR-NOTHING TRAP1️⃣ Name the patternWhen you feel like switching off, pause and name it:“This is that all-or-nothing response.”Awareness creates space to choose differently.2️⃣ Ask the right questionInstead of “What’s the point now?”, ask:“What’s the smallest thing I can do that keeps me engaged?”3️⃣ Remove urgencyYou don’t need to fix everything today. Continuation beats correction.4️⃣ Avoid punishment or over-correctionDon’t “make up for it” with restriction or extra training. Neutral continuation is more powerful than extremes.5️⃣ Practice the middle groundTwo sessions still count. One supportive meal still counts. Staying present matters more than doing everything perfectly. REFERENCES:These references support the psychological and behavioural concepts discussed in Episode 27, including all-or-nothing thinking, guilt, behaviour change, and self-regulation.Beck, J.S. (2011) Cognitive Behavior Therapy: Basics and Beyond. 2nd edn. New York: Guilford Press.Hayes, S.C., Strosahl, K.D. and Wilson, K.G. (2016) Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. 2nd edn. New York: Guilford Press.Lally, P. and Gardner, B. (2013) ‘Promoting habit formation’, Health Psychology Review, 7(sup1), pp. S137–S158.Michie, S., Atkins, L. and West, R. (2014) The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.Polivy, J. and Herman, C.P. (1985) ‘Dieting and binge eating: A causal analysis’, American Psychologist, 40(2), pp. 193–201.Teasdale, J.D. et al. (2002) ‘Metacognitive awareness and prevention of relapse in depression’, Journal of Consulting and Clinical Psychology, 70(2), pp. 275–287.

If you’ve ever said “I just can’t stick to plans”, this episode is for you.In this episode of The Fundamentals of Fitness, Alison explains why most people don’t fail because they lack motivation or discipline — they fail because their plans are too fragile to survive real life.You’ll learn why perfectly designed training and nutrition plans often collapse under stress, fatigue, or busy weeks, why boring plans consistently outperform exciting ones, and how to build an approach that bends instead of breaks when life gets in the way.This episode is about designing plans that actually work in the real world — not just on your best weeks.- ACTION STEPS YOUR “RESILIENT PLAN” CHECK-IN1️⃣ Audit your plan honestlyAsk yourself: Does this plan work only when energy, time, and stress are perfect?If yes — it’s fragile.2️⃣ Identify your non-negotiablesChoose 2–3 actions that matter most (e.g. key training sessions, protein intake, daily movement) and protect those first.3️⃣ Create a “bad week” version of your planDecide in advance what training and nutrition look like when life is busy or energy is low — and treat it as still being “on plan”.4️⃣ Remove one unnecessary demandDrop one rule, target, or expectation that adds pressure without significantly improving results.5️⃣ Measure progress by continuation, not perfectionSuccess is adjusting and continuing — not restarting every Monday.- REFERENCESThese references support the concepts discussed in Episode 26, including behaviour change, habit formation, planning realism, and long-term adherence.American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Gardner, B., Lally, P. and Wardle, J. (2012) ‘Making health habitual: the psychology of “habit-formation” and general practice’, British Journal of General Practice, 62(605), pp. 664–666.Lally, P., van Jaarsveld, C.H.M., Potts, H.W.W. and Wardle, J. (2010) ‘How are habits formed: modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009.Michie, S., Atkins, L. and West, R. (2014) The Behaviour Change Wheel: A Guide to Designing Interventions. London: Silverback Publishing.Rhodes, R.E. and de Bruijn, G.-J. (2013) ‘How big is the physical activity intention–behaviour gap? A meta-analysis using the action control framework’, British Journal of Health Psychology, 18(2), pp. 296–309.Verplanken, B. and Wood, W. (2006) ‘Interventions to break and create habits’, Journal of Public Policy & Marketing, 25(1), pp. 90–103.

If you’re eating less, training hard, and still not seeing changes, this episode is for you.In this episode of The Fundamentals of Fitness, Alison explains why eating less often works at first… and then quietly stops working altogether. You’ll learn the difference between a well-designed calorie deficit and chronic under-fueling, how low energy availability affects fat loss, muscle gain, recovery, and mood, and why increasing food intake can sometimes be the missing piece that restarts progress.This episode is for anyone who feels tired, flat, stuck, or frustrated despite “doing everything right” — and wants a science-based, no-nonsense explanation that actually makes sense.Follow on socials-Insta - @abperformancetrainingTiktok - @abperformanctrainingACTION STEPSYOUR FUEL CHECK-IN THIS WEEK1️⃣ Ask the right questionInstead of “How can I eat less?”, ask:“Am I eating enough to support what I’m asking my body to do?”2️⃣ Check your training qualityIf strength, energy, or recovery have stalled, food may be the limiting factor — not effort.3️⃣ Watch for under-fueling signsRed flags include:constant fatiguefeeling coldpoor sleepflat or declining performanceconstant food thoughts4️⃣ Don’t fear eating more strategicallyIncreasing food is not failure — it can be restoration. Adequate fuel supports training, recovery, and long-term fat loss.5️⃣ Focus on sustainabilityFat loss works best when the body feels safe, supported, and capable — not punished.- REFERENCESThese references support the physiological concepts discussed in Episode 25, including energy availability, metabolic adaptation, fat loss, and performance.American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Helms, E.R., Aragon, A.A. and Fitschen, P.J. (2014) ‘Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation’, Journal of the International Society of Sports Nutrition, 11(20), pp. 1–20.Loucks, A.B., Kiens, B. and Wright, H.H. (2011) ‘Energy availability in athletes’, Journal of Sports Sciences, 29(S1), pp. S7–S15.Mountjoy, M., Sundgot-Borgen, J., Burke, L. et al. (2018) ‘IOC consensus statement on relative energy deficiency in sport (RED-S)’, British Journal of Sports Medicine, 52(11), pp. 687–697.Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55.Schoenfeld, B.J. and Aragon, A.A. (2018) ‘How much protein can the body use in a single meal for muscle-building?’, Journal of the International Society of Sports Nutrition, 15(10), pp. 1–6.Trexler, E.T., Smith-Ryan, A.E. and Norton, L.E. (2014) ‘Metabolic adaptation to weight loss: implications for the athlete’, Journal of the International Society of Sports Nutrition, 11(7), pp. 1–9.

Have you ever felt a small tweak during training and suddenly found yourself scared to move properly again?In this episode, Alison breaks down what injury prevention really means — and why most injuries aren’t caused by “bad exercises” or fragile bodies, but by how training stress is managed over time.You’ll learn why fear-based training advice often backfires, how fatigue and load quietly increase injury risk, how to tell the difference between normal training sensations and true warning signs, and how to build a body that’s resilient, confident, and capable long-term.This episode is about moving away from avoidance and panic, and toward intelligent training that keeps you strong, adaptable, and training for life.ACTION STEPS YOUR LONG-TERM TRAINING CHECK-IN1️⃣ Reframe injury preventionInjury prevention isn’t about avoiding exercises — it’s about managing load, recovery, and progression over time.2️⃣ Stop treating every sensation as a threatNot all discomfort is damage. Learn to distinguish between normal training feedback and warning signs that need adjustment.3️⃣ Watch for early warning signsPay attention to:lingering sorenessdeclining performancedisrupted sleeprecurring nigglesThese are signals to adjust volume or intensity — not to stop training entirely.4️⃣ Use the “turn the dial” approachInstead of stopping, try:reducing loadreducing volumeadjusting range or temposwapping exercisesSmall changes early prevent bigger setbacks later.5️⃣ Build robustness, not fragilityStrength, progressive exposure, and confidence protect the body better than avoidance ever will.6️⃣ Train for capacity, not just appearanceThe goal is a body that looks good and functions well — now and in the future.-- REFERENCESThese references support the concepts discussed in Episode 24, including injury risk, load management, fatigue, robustness, and long-term athletic development.American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Gabbett, T.J. (2016) ‘The training–injury prevention paradox: should athletes be training smarter and harder?’, British Journal of Sports Medicine, 50(5), pp. 273–280.Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.Kalkhoven, J.T., Watsford, M.L. and Impellizzeri, F.M. (2020) ‘A conceptual model and detailed framework for stress-related, strain-related, and overuse athletic injury’, Journal of Science and Medicine in Sport, 23(8), pp. 726–734.Meeusen, R., Duclos, M., Foster, C. et al. (2013) ‘Prevention, diagnosis, and treatment of the overtraining syndrome’, European Journal of Sport Science, 13(1), pp. 1–24.Nielsen, R.O., Bertelsen, M.L., Møller, M. et al. (2014) ‘Training load and structure-specific load: applications for sport injury causality and prevention’, British Journal of Sports Medicine, 48(22), pp. 1557–1563.Soligard, T., Schwellnus, M., Alonso, J.-M. et al. (2016) ‘How much is too much? (Part 1) International Olympic Committee consensus statement on load in sport and risk of injury’, British Journal of Sports Medicine, 50(17), pp. 1030–1041.

Have you ever done an exercise everyone says is “amazing”… but it just feels awful for you?In this episode, Alison explains why that might not be a you problem at all.The missing piece is something most people are never taught: the strength curve — how muscles produce force at different points in a movement, and why some exercises load your body brilliantly while others fight your anatomy.You’ll learn why certain lifts never feel right, why forcing popular exercises can stall progress or irritate joints, and how choosing movements that match your body makes training feel stronger, safer, and more effective.If you’ve ever felt frustrated, weak, or confused in the gym, this episode will completely change how you think about exercise selection.--📝 ACTION NOTES YOUR EXERCISE SELECTION CHECK-IN1️⃣ Stop blaming yourselfIf an exercise consistently feels awkward, painful, or ineffective, it may not suit your strength curve — that’s information, not failure.2️⃣ Ask where you feel the workGood exercises load the muscle you’re trying to train, not your joints or lower back.3️⃣ Check control and stabilityYou should be able to move through the full range with control. Constant wobbling or compensation is a red flag.4️⃣ Ask if you can progress itCan you add reps, load, tempo, or range over time? If progression feels impossible, the exercise may not be the best choice.5️⃣ Choose confidence-building movementsExercises that suit your body improve confidence, consistency, and long-term results.6️⃣ Remember the big ruleThere are no “good” or “bad” exercises — only exercises that are more or less appropriate for you, right now.--REFERENCESThese references support the concepts discussed in Episode 23, including biomechanics, strength curves, resistance profiles, and exercise selection.American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy, and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.Schoenfeld, B.J., Grgic, J. and Krieger, J.W. (2019) ‘How many times per week should a muscle be trained to maximize muscle hypertrophy?’, Sports Medicine, 49(6), pp. 843–854.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.Winter, D.A. (2009) Biomechanics and Motor Control of Human Movement. 4th edn. Hoboken, NJ: Wiley.

If you’re training consistently but feeling sore, tired, flat, or stuck — this episode will change how you look at your workouts forever.Training volume is one of the most misunderstood parts of fitness. Many people assume more sessions, more exercises, and more sweat automatically mean better results… but that’s often exactly what’s holding them back.In this episode, Alison breaks down what training volume actually is, why “more” isn’t always better, how much training you really need for fat loss, strength, and performance — and how to find the sweet spot where progress happens without burnout.Whether you’re training for confidence, body composition, or athletic performance, this episode will help you train smarter, recover better, and finally move forward without running yourself into the ground.---📝 ACTION NOTES:YOUR TRAINING VOLUME CHECK-IN — THIS WEEK1️⃣ Review your current training honestlyAsk yourself:Am I progressing, or just feeling tired?Am I recovered between sessions?Do I feel stronger, or more run down?2️⃣ Identify your current goalFat loss, strength, muscle gain, or performance — volume should match the goal and your life stress.3️⃣ Check for volume red flagsConstant sorenessDeclining performancePoor sleepLingering nigglesIf these are present, your volume may be too high.4️⃣ Make ONE adjustment this weekChoose just one:Remove one exerciseReduce sets on one liftAdd a rest dayOr hold volume steady and focus on quality5️⃣ Track how you feel and performBetter recovery, better sessions, and better consistency are signs you’re moving in the right direction.6️⃣ Remember the ruleProgress doesn’t come from doing the most —it comes from doing enough, consistently, and recovering well.---📚 REFERENCESAmerican College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Bazyler, C.D., Mizuguchi, S., Sole, C.J., Suchomel, T.J. and Sato, K. (2018) ‘Strength training for athletic performance: A review’, Sports Medicine, 48(3), pp. 765–786.Helms, E.R., Zourdos, M.C., Storey, A. and Aragon, A.A. (2016) ‘Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training’, Journal of Strength and Conditioning Research, 30(1), pp. 267–275.Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017) ‘Dose–response relationship between weekly resistance training volume and increases in muscle mass’, Journal of Sports Sciences, 35(11), pp. 1073–1082.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.Wackerhage, H., Schoenfeld, B.J., Hamilton, D.L., Lehti, M. and Hulmi, J.J. (2019) ‘Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise’, Journal of Applied Physiology, 126(1), pp. 30–43.

If you’ve been training consistently but NOTHING seems to be changing… this episode is the missing piece.Progressive overload is the single most important principle behind fat loss, muscle gain, strength, performance and long-term results — yet most people have never been taught how to use it properly.In this episode, Alison breaks down what progressive overload really is, the biggest mistakes people make, how to apply it whether you’re a beginner, on a fat-loss journey, or an athlete chasing performance — and the simple weekly system that guarantees progress.If you want to stop spinning your wheels and start seeing real changes in your strength, your physique, and your confidence… start here.YOUR PROGRESSIVE OVERLOAD ACTION PLAN — THIS WEEK1️⃣ Choose two lifts to focus on.Pick the exercises you want to improve — squats, deadlifts, presses, rows… anything.2️⃣ Write down what you did last week.Reps, sets, load, tempo, range — even rough notes help.3️⃣ Apply ONE small progression this week:Add 1–2 repsAdd 1–2kgSlow down the tempoIncrease range of motionAdd one extra setMake the movement cleaner4️⃣ Evaluate how it felt.Were you closer to failure? More controlled? More confident?5️⃣ Track it.Because progress you record is progress you can repeat.6️⃣ Repeat for 4–8 weeks.Same movements.Small improvements.Consistent effort.This is how bodies — and athletic performance — change.--📚 Reference ListAmerican College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Bazyler, C.D., Mizuguchi, S., Sole, C.J., Suchomel, T.J. and Sato, K. (2018) ‘Strength training for athletic performance: A review’, Sports Medicine, 48(3), pp. 765–786.Fisher, J.P., Steele, J., Bruce-Low, S. and Smith, D. (2013) ‘Evidence-based resistance training recommendations’, Medical Sport Science, 47, pp. 164–188.Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017) ‘Strength and hypertrophy adaptations between low‐ vs high‐load resistance training’, Journal of Strength and Conditioning Research, 31(12), pp. 3508–3523.Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.Wackerhage, H. (2014) Molecular Exercise Physiology: An Introduction. London: Routledge.

Most people train their core completely wrong — and they don’t even know it.If your core routine is mostly crunches, fast reps, or random ab circuits… this episode will change everything.Coach Alison breaks down:🔥 What your core actually is (and why it’s not your six-pack)🔥 The real reason crunches aren’t enough🔥 The three categories of core training athletes use🔥 Why everyday people need the exact same foundations🔥 How to build your own core routine in 8–12 minutes🔥 The Core Training Pyramid for long-term results🔥 Mistakes that cause back pain, hip flexor dominance & poor stabilityThis is core training made simple, sciency, and genuinely life-changing.🎯 Action Step:Pick ONE anti-extension exercise, ONE anti-rotation exercise, and ONE controlled-movement exercise.Use them for your next 3 sessions and feel the difference in stability, control, and confidence.🌐 Coaching, programmes, and resources:www.abperformance.training📚 References American College of Sports Medicine (2022) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Behm, D. G. et al. (2010) ‘Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning’, Applied Physiology, Nutrition, and Metabolism, 35(1), pp. 109–112.McGill, S. M. (2010) Ultimate Back Fitness and Performance. 4th edn. Waterloo, Ontario: Backfitpro Inc.McGill, S. M. (2016) ‘Core training: Evidence translating to better performance and injury prevention’, Strength and Conditioning Journal, 38(3), pp. 18–25.Willardson, J. M. (2007) ‘Core stability training: Applications to sports conditioning programs’, Journal of Strength and Conditioning Research, 21(3), pp. 979–985.Vera-Garcia, F. J., Grenier, S. G. and McGill, S. M. (2000) ‘Abdominal muscle responses during curl-ups on both stable and labile surfaces’, Physical Therapy, 80(6), pp. 564–569.

Most people warm up badly.A quick toe touch… a few shoulder rolls… straight into heavy squats.In this episode, Alison breaks down the warm-up mistakes almost EVERYONE makes — and teaches you the simple, science-backed warm-up formula that will make your lifts safer, smoother, and stronger.You’ll learn:🔥 Why warm-ups increase strength (yes, really!)🔥 How to warm up in 4 minutes when you’re short on time🔥 Mobility vs activation vs movement prep🔥 Warm-ups for shy gym-goers and anxious beginners🔥 Real client stories + athlete parallels🔥 How to personalise the perfect warm-up for YOUR body🎯 Action Step:Choose one mobility drill, one activation drill, and one movement-prep exercise to use in your next session. Build your warm-up from there.🌐 Coaching, support, and resources:www.abperformance.training

Is cardio better than weights?Do weights make you bulky?Does cardio really “kill gains”?In this fun, myth-busting episode, Alison breaks down one of the biggest fitness debates ever — and shows you why the answer isn’t cardio or weights… it’s both.You’ll learn the science behind strength training, the benefits of cardio for fat loss, performance, and longevity, and exactly how to combine the two for the best results (no matter your level).💡 In this episode:The truth behind “cardio kills gains”Why lifting weights won’t make you bulkyHow cardio supercharges strength progressWeekly templates for fat loss, strength, and everyday fitnessHow to balance both without burnoutWhy hybrid training makes you a more capable human🎯 Action Step:Choose ONE cardio session and ONE strength session to add (or reinforce) this week.Balance wins every time.🌐 Work with Alison or grab free resources:www.abperformance.training--📘 REFERENCESAmerican College of Sports Medicine (2022) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.Booth, F. W., Roberts, C. K. and Laye, M. J. (2012) ‘Lack of exercise is a major cause of chronic diseases’, Comprehensive Physiology, 2(2), pp. 1143–1211.Lee, D. C. et al. (2014) ‘Cardiorespiratory fitness and longevity: A review of the evidence’, Progress in Cardiovascular Diseases, 57(4), pp. 306–314.Phillips, S. M. and Winett, R. A. (2010) ‘Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate’, Current Sports Medicine Reports, 9(4), pp. 208–213.Ross, R. et al. (2015) ‘Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign’, Circulation, 131(7), pp. 659–667.Wilson, J. M. et al. (2012) ‘Concurrent training: A meta-analysis examining interference of aerobic and resistance training’, Journal of Strength and Conditioning Research, 26(8), pp. 2293–2307.