The Fundamentals of Fitness

Alison Berrisford
  • 5.0 (1)
  • Fitness
  • Updated Weekly

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you're a beginner, an everyday gym-goer, or an aspiring athlete. Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful. With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand what actually works — without jargon, gimmicks, or unrealistic expectations.

  1. 1d ago

    Are You Actually Unfit, Or Just Uncomfortable?

    Your heart is pounding. You're breathing hard. Your legs are burning. And your brain is shouting: “STOP.” But does feeling uncomfortable during exercise mean you're unfit, or are you simply experiencing what hard physical effort feels like? In this episode of The Fundamentals of Fitness, Alison explores what actually happens when exercise gets difficult, why lactate isn't the villain it's often made out to be, why soreness two days later isn't “lactic acid”, and how your brain influences your perception of effort. We'll also tackle an important distinction: When is exercise discomfort normal, and when is your body telling you to stop? Because getting fitter isn't about learning to ignore your body. It's about learning to understand it. Being uncomfortable doesn't automatically mean you're incapable. Sometimes it simply means you're doing something difficult. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References: Marcora, S.M., Staiano, W. and Manning, V. (2009) ‘Mental fatigue impairs physical performance in humans’, Journal of Applied Physiology, 106(3), pp. 857–864. doi:10.1152/japplphysiol.91324.2008. Brooks, G.A. (2018) ‘The science and translation of lactate shuttle theory’, Cell Metabolism, 27(4), pp. 757–785. doi:10.1016/j.cmet.2018.03.008. Cheung, K., Hume, P. and Maxwell, L. (2003) ‘Delayed onset muscle soreness: Treatment strategies and performance factors’, Sports Medicine, 33(2), pp. 145–164. doi:10.2165/00007256-200333020-00005. Cairns, S.P. (2006) ‘Lactic acid and exercise performance: Culprit or friend?’, Sports Medicine, 36(4), pp. 279–291. doi:10.2165/00007256-200636040-00001. Allen, D.G., Lamb, G.D. and Westerblad, H. (2008) ‘Skeletal muscle fatigue: Cellular mechanisms’, Physiological Reviews, 88(1), pp. 287–332. doi:10.1152/physrev.00015.2007. Pageaux, B. (2014) ‘The psychobiological model of endurance performance: An effort-based decision-making theory to explain self-paced endurance performance’, Sports Medicine, 44(9), pp. 1319–1320. doi:10.1007/s40279-014-0198-2. Smirmaul, B.P.C. (2012) ‘Sense of effort and other unpleasant sensations during exercise: Clarifying concepts and mechanisms’, British Journal of Sports Medicine, 46(5), pp. 308–311. doi:10.1136/bjsm.2010.071407.

    Are You Actually Unfit, Or Just Uncomfortable?

  2. Sep 28

    Why Does Exercise Feel So Much Harder Some Days?

    Last week that weight felt easy. Today it feels like somebody secretly added another 10kg. Your normal run feels horrible. Your legs feel heavy. Your warm-up feels harder than the workout usually does. So what happened? In this episode of The Fundamentals of Fitness, Alison explores why your fitness and today's performance aren't necessarily the same thing. We look at the things you bring into every workout—sleep, accumulated fatigue, stress, fuelling, hydration, temperature, previous training and menstrual symptoms—and why they can change how exercise feels. You'll also learn a simple Green–Amber–Red system for deciding whether to train normally, modify your session or stop and pay attention. Because one bad workout doesn't mean you've suddenly lost your fitness. Your fitness is what you're capable of. Today's performance is how much of that capacity you can access right now. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References Craven, J., McCartney, D., Desbrow, B., Sabapathy, S., Bellinger, P., Roberts, L. and Irwin, C. (2022) ‘Effects of acute sleep loss on physical performance: A systematic and meta-analytical review’, Sports Medicine, 52(11), pp. 2669–2690. doi:10.1007/s40279-022-01706-y. PubMed Fullagar, H.H.K., Skorski, S., Duffield, R., Hammes, D., Coutts, A.J. and Meyer, T. (2015) ‘Sleep and athletic performance: The effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise’, Sports Medicine, 45(2), pp. 161–186. doi:10.1007/s40279-014-0260-0. PubMed Morton, R.H., Fitz-Clarke, J.R. and Banister, E.W. (1990) ‘Modeling human performance in running’, Journal of Applied Physiology, 69(3), pp. 1171–1177. doi:10.1152/jappl.1990.69.3.1171. PubMed Thomas, D.T., Erdman, K.A. and Burke, L.M. (2016) ‘Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance’, Journal of the Academy of Nutrition and Dietetics, 116(3), pp. 501–528. doi:10.1016/j.jand.2015.12.006. PubMed

    Why Does Exercise Feel So Much Harder Some Days?

  3. Sep 21

    VO₂ Max: The Fitness Number Everyone Is Suddenly Talking About

    Your watch gives you a VO₂ max score. Social media tells you it's one of the most important numbers for longevity. But what does it actually mean? In this episode of The Fundamentals of Fitness, Alison breaks down the science of VO₂ max without turning it into another number you need to obsess over. We explore what VO₂ max actually measures, how your heart, blood vessels and muscles work together to use oxygen, why cardiorespiratory fitness is associated with long-term health outcomes, and how accurate your smartwatch estimate really is. Then we get practical. Zone 2 or HIIT? Do you need to run? How hard should cardio actually feel? And what's the best way to know whether you're getting fitter? Because VO₂ max can be useful information. But it's not your biological expiry date. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References: Mandsager, K., Harb, S., Cremer, P., Phelan, D., Nissen, S.E. and Jaber, W. (2018) ‘Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing’, JAMA Network Open, 1(6), e183605. doi:10.1001/jamanetworkopen.2018.3605. Ross, R., Blair, S.N., Arena, R., Church, T.S., Després, J-P., Franklin, B.A., Haskell, W.L., Kaminsky, L.A., Levine, B.D., Lavie, C.J., Myers, J., Niebauer, J., Sallis, R., Sawada, S.S., Sui, X. and Wisløff, U. (2016) ‘Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign: A scientific statement from the American Heart Association’, Circulation, 134(24), pp. e653–e699. doi:10.1161/CIR.0000000000000461. Milanović, Z., Sporiš, G. and Weston, M. (2015) ‘Effectiveness of high-intensity interval training (HIT) and continuous endurance training for VO₂max improvements: A systematic review and meta-analysis of controlled trials’, Sports Medicine, 45(10), pp. 1469–1481. doi:10.1007/s40279-015-0365-0. World Health Organization (2020) WHO guidelines on physical activity and sedentary behaviour. Geneva: World Health Organization.

    VO₂ Max: The Fitness Number Everyone Is Suddenly Talking About

  4. Sep 14

    The Fitness Quality We Lose First: Why Power Matters More Than You Think

    When you think about healthy ageing, you probably think about strength, cardiovascular fitness, mobility and balance. But there's another physical quality we don't talk about nearly enough: Power. Strength is your ability to produce force. Power is your ability to produce that force quickly. And that matters whether you're sprinting out of the blocks, reacting behind the wheel of a race car—or simply trying to catch yourself when you trip. In this episode of The Fundamentals of Fitness, Alison explores why muscular power matters, why it can decline as we age and how we can train it safely at different stages of life. We cover: The difference between strength and powerWhy power matters outside elite sportWhat happens to muscle and rapid force production as we ageWhy getting older doesn't mean everything should become slow and gentleHow power training can look completely different at 25, 50 or 80Why intent mattersHow to introduce speed without sacrificing controlWhy quality matters more than exhaustionBecause healthy ageing shouldn't only be about adding years to your life. It should be about preserving capability within those years. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References Reid, K.F. and Fielding, R.A. (2012) ‘Skeletal muscle power: A critical determinant of physical functioning in older adults’, Exercise and Sport Sciences Reviews, 40(1), pp. 4–12. Byrne, C., Faure, C., Keene, D.J. and Lamb, S.E. (2016) ‘Ageing, muscle power and physical function: A systematic review and implications for pragmatic training interventions’, Sports Medicine, 46(9), pp. 1311–1332. Straight, C.R., Lindheimer, J.B., Brady, A.O., Dishman, R.K. and Evans, E.M. (2016) ‘Effects of resistance training on lower-extremity muscle power in middle-aged and older adults: A systematic review and meta-analysis of randomized controlled trials’, Sports Medicine, 46(3), pp. 353–364. Fragala, M.S. et al. (2019) ‘Resistance training for older adults: Position statement from the National Strength and Conditioning Association’, Journal of Strength and Conditioning Research, 33(8), pp. 2019–2052. Izquierdo, M. et al. (2021) ‘International exercise recommendations in older adults (ICFSR): Expert consensus guidelines’, The Journal of Nutrition, Health & Aging, 25, pp. 824–853.

    The Fitness Quality We Lose First: Why Power Matters More Than You Think

  5. Sep 7

    How Fit Are You, Really?

    How fit are you, really? If someone asked you that question, what would you base your answer on? How fast you can run? How much you can lift? How you look? Whether you go to the gym? The problem is that fitness isn't one thing. In this episode of The Fundamentals of Fitness, Alison breaks down what being "fit" actually means and introduces a simple Fitness MOT to help you assess your own physical capacity. We explore cardiovascular fitness, strength, mobility, balance, power and everyday movement—and why someone can be incredibly fit in one area while struggling in another. You'll also discover how to build a well-rounded training week without spending your entire life in the gym. Because ultimately, fitness shouldn't just make you better at exercise. It should make you better prepared for your life. This Week's Challenge Do your Fitness MOT. Give yourself a subjective score from 1–5 for: Cardiovascular fitnessStrengthMobilityBalance and controlDon't compare your numbers with anyone else's. Find your lowest score. Then ask: "If I improved this, what would become easier in my life?" That's your starting point. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References: Mandsager, K. et al. (2018) ‘Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing’, JAMA Network Open, 1(6), e183605. Garber, C.E. et al. (2011) ‘Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise’, Medicine & Science in Sports & Exercise, 43(7), pp. 1334–1359. Bull, F.C. et al. (2020) ‘World Health Organization 2020 guidelines on physical activity and sedentary behaviour’, British Journal of Sports Medicine, 54(24), pp. 1451–1462. Fragala, M.S. et al. (2019) ‘Resistance training for older adults: Position statement from the National Strength and Conditioning Association’, Journal of Strength and Conditioning Research, 33(8), pp. 2019–2052. Izquierdo, M. et al. (2021) ‘International exercise recommendations in older adults (ICFSR): Expert consensus guidelines’, The Journal of Nutrition, Health & Aging, 25, pp. 824–853.

    How Fit Are You, Really?

  6. Aug 31

    Why We Regain Weight: The Part Nobody Talks About

    You've lost the weight. You've reached your goal. So why can keeping it off sometimes feel harder than losing it? Weight regain is often blamed on a lack of discipline or willpower. But the science tells a much more complicated story. In this episode of The Fundamentals of Fitness, Alison explores what happens after weight loss. From changes in appetite and energy requirements to the loss of structure when a diet ends. We cover: Why hunger can increase after weight lossHow your energy needs change in a smaller bodyWhy reaching your goal isn't the end of the processThe problem with temporary dietsWhy maintenance doesn't mean dieting foreverHow to recognise a wobble before it becomes a complete restartWhat sustainable maintenance can actually look likeBecause losing weight is one skill. Learning how to live after you've lost it is another. THIS WEEK'S CHALLENGE Ask yourself: Which three habits would I be willing to keep after I'd reached my goal? Not ten. Just three. Perhaps: Strength training twice per weekProtein with your main mealsA daily walkOr maybe it's planning lunches, maintaining a regular bedtime or keeping some awareness of your body weight. The important thing is choosing behaviours you can imagine doing without feeling like you're permanently on a diet. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References: Sumithran, P. et al. (2011) ‘Long-term persistence of hormonal adaptations to weight loss’, The New England Journal of Medicine, 365(17), pp. 1597–1604. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55. Hall, K.D. and Kahan, S. (2018) ‘Maintenance of lost weight and long-term management of obesity’, Medical Clinics of North America, 102(1), pp. 183–197. Wing, R.R. and Phelan, S. (2005) ‘Long-term weight loss maintenance’, The American Journal of Clinical Nutrition, 82(1 Suppl), pp. 222S–225S.

    Why We Regain Weight: The Part Nobody Talks About

  7. Aug 24

    The Truth About Fat Loss: What Actually Happens When You Lose Body Fat?

    When you lose body fat… where does it actually go? Do you sweat it out? Burn it off? Does it somehow disappear? The answer might surprise you. In this episode of The Fundamentals of Fitness, Alison Berrisford strips fat loss back to the science—without reducing it to the unhelpful advice of simply “eat less and move more.” We explore: What actually happens when your body uses stored fatWhere lost body fat physically goesWhy a calorie deficit mattersWhy calories aren't the whole storyHow protein, fibre, sleep and your environment affect fat lossWhy the scales can go up even when you're making progressWhy you can't choose where you lose fat fromWhether low-carb, low-fat or intermittent fasting is bestHow to make fat loss sustainable in the real worldBecause understanding how fat loss happens is one thing. Creating a strategy you can actually live with is another. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References: Meerman, R. and Brown, A.J. (2014) ‘When somebody loses weight, where does the fat go?’, BMJ, 349, g7257. Hall, K.D. et al. (2019) ‘Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake’, Cell Metabolism, 30(1), pp. 67–77.e3. Gardner, C.D. et al. (2018) ‘Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial’, JAMA, 319(7), pp. 667–679. Hall, K.D. et al. (2015) ‘Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity’, Cell Metabolism, 22(3), pp. 427–436. Dhurandhar, E.J. et al. (2015) ‘Energy balance measurement: When something is not better than nothing’, International Journal of Obesity, 39, pp. 1109–1113.

    The Truth About Fat Loss: What Actually Happens When You Lose Body Fat?

  8. Aug 16

    Your Metabolism Isn't Broken: Here's What's Really Happening

    Think your metabolism has slowed down, broken, or been damaged by years of dieting? You're definitely not alone. Maybe you could seemingly eat anything in your twenties. Maybe losing weight feels harder now you're in your forties or fifties. Or perhaps you've dieted so many times that you're convinced you've permanently damaged your metabolism. But what if your metabolism isn't broken at all? In this episode of The Fundamentals of Fitness, Alison Berrisford takes you inside the science of human energy expenditure to explain what's really happening. You'll discover: What your metabolism actually isWhere your body burns energy every dayWhy NEAT matters far more than most people realiseWhat metabolic adaptation actually meansWhether dieting can really "damage" your metabolismWhy weight loss often gets harder over timeWhether metabolism really slows down after 40What actually changes during menopauseWhy "metabolism-boosting" foods, teas and supplements aren't the answerWhat you can genuinely do to support your metabolismPlus, we explore fascinating research involving more than 6,400 people across the human lifespan that challenged one of the biggest assumptions we have about ageing and metabolism. Because your metabolism isn't a switch that suddenly breaks. It's a dynamic system that adapts. CONNECT WITH ALISON For no-nonsense fitness, training, and mindset support, you can find me here: Instagram: @abperformancetraining TikTok: @abperformancetraining Facebook: AB Performance Training & Coaching Website: abperformance.training DISCLAIMER 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 routines. References@ Pontzer, H. et al. (2021) ‘Daily energy expenditure through the human life course’, Science, 373(6556), pp. 808–812. Fothergill, E. et al. (2016) ‘Persistent metabolic adaptation 6 years after “The Biggest Loser” competition’, Obesity, 24(8), pp. 1612–1619. Levine, J.A. (2005) ‘Non-exercise activity thermogenesis (NEAT)’, Best Practice & Research Clinical Endocrinology & Metabolism, 19(4), pp. 535–547. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55. MacKenzie-Shalders, K., Byrne, N.M., Slater, G.J. and King, N.A. (2015) ‘The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes’, Appetite, 92, pp. 178–184.

    Your Metabolism Isn't Broken: Here's What's Really Happening
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About

The Fundamentals of Fitness is your no-fluff, science-backed guide to getting stronger, moving better, and performing at your best — whether you're a beginner, an everyday gym-goer, or an aspiring athlete. Hosted by award-winning coach Alison Berrisford, this podcast breaks down the essentials of fitness, training, mindset, and nutrition in a way that’s smart, simple, and genuinely helpful. With real-life coaching stories, expert insights, and practical takeaways, each episode helps you understand what actually works — without jargon, gimmicks, or unrealistic expectations.

Information

  • Creator
    Alison Berrisford
  • Years Active
    2025 - 2026
  • Episodes
    65
  • Rating
    Clean
  • Copyright
    © Alison Berrisford
  • Show Website
    The Fundamentals of Fitness