The Fundamentals of Fitness

Alison Berrisford
  • 5.0 (1)
  • Fitness
  • 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. 5d ago

    Why Are You Always Hungry After Exercise?

    Have you ever finished a workout and felt like you could eat absolutely everything in the kitchen? Or experienced the complete opposite — finishing a particularly intense session and not feeling hungry at all? Why does exercise sometimes make us ravenous, while other workouts seem to suppress our appetite? And if you're exercising to lose weight, does burning more calories automatically mean you'll eat more afterwards? In this episode of The Fundamentals of Fitness, Alison explores the science of exercise, hunger and appetite regulation. In this episode, you'll discover: Why exercise doesn't always make you hungryHow appetite hormones such as ghrelin, GLP-1 and PYY workWhy intense exercise can temporarily suppress appetiteWhat energy compensation means for weight managementWhy two people can respond differently to the same exercise programmeWhether exercise makes you eat back the calories you've burnedWhy fitness-watch calorie estimates aren't always accurateHow to manage hunger while supporting training and recoveryWhy food isn't something you have to earn through exerciseWe'll also explore published research into appetite compensation and individual differences in weight loss following exercise. This week's challenge: The Hunger Detective — discover how your appetite responds to different workouts and throughout the day. 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: Fuller, D. et al. (2020) ‘Reliability and validity of commercially available wearable devices for measuring steps, energy expenditure, and heart rate: Systematic review’, JMIR mHealth and uHealth, 8(9), e18694. King, N.A., Hopkins, M., Caudwell, P., Stubbs, R.J. and Blundell, J.E. (2008) ‘Individual variability following 12 weeks of supervised exercise: Identification and characterization of compensation for exercise-induced weight loss’, International Journal of Obesity, 32, pp. 177–184. King, N.A., Caudwell, P.P., Hopkins, M., Stubbs, R.J., Naslund, E. and Blundell, J.E. (2009) ‘Dual-process action of exercise on appetite control: Increase in orexigenic drive but improvement in meal-induced satiety’, The American Journal of Clinical Nutrition, 90(4), pp. 921–927. Schubert, M.M., Sabapathy, S., Leveritt, M. and Desbrow, B. (2014) ‘Acute exercise and hormones related to appetite regulation: A meta-analysis’, Sports Medicine, 44(3), pp. 387–403. Schubert, M.M., Desbrow, B., Sabapathy, S. and Leveritt, M. (2013) ‘Acute exercise and subsequent energy intake: A meta-analysis’, Appetite, 63, pp. 92–104.

    Why Are You Always Hungry After Exercise?

  2. Oct 26

    Are You Training Hard Enough to Actually Get Stronger?

    You're going to the gym. You're completing your sets and repetitions. You're following your programme. But how do you actually know whether you're lifting enough weight to make progress? Should every set feel incredibly difficult? Do you need to train to muscular failure? And if you finish your workout without feeling completely exhausted, does that mean you haven't worked hard enough? In this episode of The Fundamentals of Fitness, Alison explores the science of training effort and how to find the balance between challenging your muscles and managing fatigue. In this episode, you'll discover: The difference between lifting heavy weights and training with high effortWhat muscular failure actually meansHow repetitions in reserve (RIR) can help you judge your training intensityWhether training to failure produces better strength and muscle growthWhy lighter weights can still stimulate muscle growthHow to recognise when it's time to increase your weightsWhy soreness and exhaustion aren't reliable measures of an effective workoutHow to balance training stimulus, fatigue and recoveryWe'll also explore published research comparing resistance training to failure and non-failure training, and introduce a simple technique you can use in your very next gym session. 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: Grgic, J., Schoenfeld, B.J., Orazem, J. and Sabol, F. (2022) ‘Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis’, Journal of Sport and Health Science, 11(2), pp. 202–211. Available at: https://doi.org/10.1016/j.jshs.2021.01.007 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. Available at: https://doi.org/10.1519/SSC.0000000000000218 Robinson, Z.P., Pelland, J.C., Remmert, J.F., Refalo, M.C., Jukic, I., Steele, J. and Zourdos, M.C. (2024) ‘Exploring the dose-response relationship between estimated resistance training proximity to failure, strength gain, and muscle hypertrophy: A series of meta-regressions’, Sports Medicine, 54(9), pp. 2209–2231. Available at: https://doi.org/10.1007/s40279-024-02069-2 Zourdos, M.C. et al. (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. Available at: https://doi.org/10.1519/JSC.0000000000001049

    Are You Training Hard Enough to Actually Get Stronger?

  3. Oct 19

    Why Do We Get Weaker When We Stop Training?

    Why Do We Get Weaker When We Stop Training? In this episode of The Fundamentals of Fitness, Alison explores the science of detraining, what really happens when you stop exercising, and why rebuilding your fitness isn't necessarily the same as starting from scratch. We'll explore: How quickly strength and muscle mass can declineWhy cardiovascular fitness can change surprisingly quicklyWhat happens to VO₂ max when training stopsWhether muscle memory is actually realThe role of the nervous system in regaining strengthFascinating research into the biological memory of muscle growthHow to return to training without doing too much too soonWhy maintaining some activity can make a big differencePlus, discover why your first session back shouldn't be about proving how fit you used to be. The Fundamental: A break from training isn't the same as going back to the beginning. Progress may fade, but the experience of building it doesn't disappear. 🎧 Listen now and discover why taking a break doesn't mean you've failed. Driven by science. Built for performance. 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: Bosquet, L., Berryman, N., Dupuy, O., Mekary, S., Arvisais, D., Bherer, L. and Mujika, I. (2013) ‘Effect of training cessation on muscular performance: A meta-analysis’, Scandinavian Journal of Medicine & Science in Sports, 23(3), pp. e140–e149. https://doi.org/10.1111/sms.12047 Mujika, I. and Padilla, S. (2000) ‘Detraining: Loss of training-induced physiological and performance adaptations. Part I: Short term insufficient training stimulus’, Sports Medicine, 30(2), pp. 79–87. https://doi.org/10.2165/00007256-200030020-00002 Mujika, I. and Padilla, S. (2000) ‘Detraining: Loss of training-induced physiological and performance adaptations. Part II: Long term insufficient training stimulus’, Sports Medicine, 30(3), pp. 145–154. https://doi.org/10.2165/00007256-200030030-00001 Mujika, I. and Padilla, S. (2001) ‘Cardiorespiratory and metabolic characteristics of detraining in humans’, Medicine & Science in Sports & Exercise, 33(3), pp. 413–421. https://doi.org/10.1097/00005768-200103000-00013 Seaborne, R.A., Strauss, J., Cocks, M., Shepherd, S., O'Brien, T.D., van Someren, K.A., Bell, P.G., Murgatroyd, C., Morton, J.P., Stewart, C.E. and Sharples, A.P. (2018) ‘Human skeletal muscle possesses an epigenetic memory of hypertrophy’, Scientific Reports, 8, article 1898. https://doi.org/10.1038/s41598-018-20287-3

    Why Do We Get Weaker When We Stop Training?

  4. Oct 12

    Why Your Body Doesn't Move Like It Used To: The Science of Mobility, Stiffness and Ageing

    The Science of Mobility, Stiffness and Ageing Ever stood up after sitting for a few hours and felt about twenty years older? Or noticed that getting off the floor, reaching overhead or putting your socks on isn't quite as easy as it used to be? We often put these changes down to ageing. But is getting stiffer simply an inevitable part of growing older? And is stretching really the only solution? In this episode of The Fundamentals of Fitness, Alison explores the science of mobility, flexibility and ageing, including why muscles don't necessarily become permanently shorter just because you've been sitting at a desk. We discuss: The difference between mobility and flexibilityWhy your body feels stiff after sittingHow strength, joint structure and your nervous system influence movementWhat actually changes as we ageWhether resistance training can improve flexibilityStatic versus dynamic stretchingHow to maintain useful movement throughout lifePlus, discover why being able to get yourself off the floor might be a more meaningful fitness goal than touching your toes. The Fundamental: Movement is a capability worth protecting. Don't wait until you've lost it to start training it. 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 Afonso, J., Ramirez-Campillo, R., Moscão, J., Rocha, T., Zacca, R., Martins, A., Milheiro, A.A., Ferreira, J., Sarmento, H. and Clemente, F.M. (2021) ‘Strength training versus stretching for improving range of motion: A systematic review and meta-analysis’, Healthcare, 9(4), article 427. https://doi.org/10.3390/healthcare9040427 Behm, D.G., Blazevich, A.J., Kay, A.D. and McHugh, M. (2016) ‘Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: A systematic review’, Applied Physiology, Nutrition, and Metabolism, 41(1), pp. 1–11. https://doi.org/10.1139/apnm-2015-0235 Fragala, M.S., Cadore, E.L., Dorgo, S., Izquierdo, M., Kraemer, W.J., Peterson, M.D. and Ryan, E.D. (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. https://doi.org/10.1519/JSC.0000000000003230 Freitas, S.R., Mendes, B., Le Sant, G., Andrade, R.J., Nordez, A. and Milanović, Z. (2018) ‘Can chronic stretching change the muscle-tendon mechanical properties? A review’, Scandinavian Journal of Medicine & Science in Sports, 28(3), pp. 794–806. https://doi.org/10.1111/sms.12957

    Why Your Body Doesn't Move Like It Used To: The Science of Mobility, Stiffness and Ageing

  5. Oct 5

    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?

  6. 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?

  7. 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

  8. 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
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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
    69
  • Rating
    Clean
  • Copyright
    © Alison Berrisford
  • Show Website
    The Fundamentals of Fitness