The Fundamentals of Fitness

Alison Berrisford
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  • Fitness
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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. RSSVERIFY

  1. The Plateau Playbook: What To Do When Nothing Changes

    5d ago

    The Plateau Playbook: What To Do When Nothing Changes

    You're training. You're trying. You're showing up consistently. And yet... The scale hasn't moved. Your body doesn't look different. Your strength isn't increasing the way it used to. So what do you do when progress appears to stop? In this episode of The Fundamentals of Fitness, Alison breaks down the science of plateaus, why they happen, and how to respond intelligently rather than emotionally. You'll learn: What a plateau actually is Why adaptation is a sign of success, not failure The five most common causes of stalled progress How recovery, stress, and energy balance influence results Why athletes expect plateaus instead of fearing them How to gather useful data instead of panicking The exact framework to use when progress slows Featuring lessons from athletes including Eliud Kipchoge and Lewis Hamilton. Because plateaus are not proof that nothing is working. They're information. And the people who succeed long-term learn how to use that information wisely. ✅ ACTION STEPS If you feel like your progress has stopped: 1. Don't panic Plateaus are normal. 2. Gather data Look at: body weight trends measurements strength levels sleep nutrition adherence 3. Check recovery Poor recovery often looks like poor progress. 4. Audit movement Has your daily movement decreased? 5. Identify the true limiting factor Avoid emotional decisions. 6. Adjust one variable at a time Avoid changing everything simultaneously. 7. Stay patient Adaptation takes time. 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 Selye, H. (1956) The Stress of Life. New York: McGraw-Hill. McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer. Bompa, T.O. and Buzzichelli, C. (2018) Periodization: Theory and Methodology of Training. 6th edn. Champaign, IL: Human Kinetics. 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. Pontzer, H. (2021) Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight and Stay Healthy. London: Penguin. Leibel, R.L., Rosenbaum, M. and Hirsch, J. (1995) ‘Changes in energy expenditure resulting from altered body weight’, New England Journal of Medicine, 332(10), pp. 621–628. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the Overtraining Syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. 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.

    11 min
  2. Training When You're Tired: What Actually Works

    May 25

    Training When You're Tired: What Actually Works

    What do you do when you’re exhausted… but still trying to stay consistent? In this episode of The Fundamentals of Fitness, Alison breaks down the science of fatigue, recovery, stress, and intelligent training — and explains why pushing harder is not always the answer. You’ll learn: The difference between physical, mental, and emotional fatigue What happens to the nervous system under stress Why training feels harder during high-stress periods The role of cortisol, recovery, and accumulated fatigue The difference between strategic rest and avoidance How elite athletes regulate training under pressure What to actually do when your energy is low Because sometimes the smartest thing you can do… Is not train harder. It’s train differently. ✅ ACTION STEPS When you’re tired, try this: Identify the type of fatigue you’re experiencing. Reduce intensity before cancelling completely. Prioritise sleep and recovery. Maintain some connection to movement. Stop viewing lighter sessions as failure. Focus on long-term consistency over short-term intensity. Ask: “What version of training supports me today?” Recovery is not weakness. It is part of 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: Bompa, T.O. and Buzzichelli, C. (2018) Periodization: Theory and Methodology of Training. 6th edn. Champaign, IL: Human Kinetics. Kellmann, M. (2010) Enhancing Recovery: Preventing Underperformance in Athletes. Champaign, IL: Human Kinetics. McEwen, B.S. (2007) ‘Physiology and neurobiology of stress and adaptation: Central role of the brain’, Physiological Reviews, 87(3), pp. 873–904. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the Overtraining Syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. Selye, H. (1956) The Stress of Life. New York: McGraw-Hill. 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. McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer. Baumeister, R.F. and Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin.

    15 min
  3. The Time Myth: Why You Think You Don’t Have Time

    May 18

    The Time Myth: Why You Think You Don’t Have Time

    “I just don’t have time.” It’s one of the most common things people say about fitness. But what if the issue isn’t actually time itself? In this episode of The Fundamentals of Fitness, Alison breaks down the psychology, physiology, and behavioural science behind why fitness feels impossible to fit into modern life and what actually helps busy people stay consistent long-term. You’ll learn: Why time is psychological as well as practical How stress and cognitive overload affect behaviour The role of decision fatigue in fitness consistency Why perfectionism makes fitness feel impossible How elite athletes reduce friction and simplify performance Why small, repeatable actions matter more than ideal routines How to build systems that work inside real life — not against it Featuring insights and examples from athletes including Lando Norris, Cristiano Ronaldo and Simone Biles. Because the people who stay consistent long-term are not the people with endless free time. They are the people who learned how to keep going imperfectly. ✅ ACTION STEPS To make fitness easier to sustain in real life: Lower the barrier to starting. Reduce unnecessary decision-making. Build a minimum standard for busy weeks. Stop waiting for ideal conditions. Schedule movement intentionally. Focus on repeatability over perfection. Use “non-zero” thinking — something still counts. Build systems around your real life, not your fantasy routine. Consistency becomes easier when the process becomes less overwhelming. 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 Bandura, A. (1997) Self-efficacy: The Exercise of Control. New York: Freeman. Baumeister, R.F. and Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin. Deci, E.L. and Ryan, R.M. (2000) ‘The “what” and “why” of goal pursuits: Human needs and the self-determination of behaviour’, Psychological Inquiry, 11(4), pp. 227–268. Duhigg, C. (2012) The Power of Habit: Why We Do What We Do in Life and Business. London: Random House. Kahneman, D. (2011) Thinking, Fast and Slow. London: Penguin. Lally, P. et al. (2010) ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009. McEwen, B.S. (2007) ‘Physiology and neurobiology of stress and adaptation: Central role of the brain’, Physiological Reviews, 87(3), pp. 873–904. Schultz, W. (2016) ‘Dopamine reward prediction-error signalling: A two-component response’, Nature Reviews Neuroscience, 17(3), pp. 183–195. Clear, J. (2018) Atomic Habits: Tiny Changes, Remarkable Results. London: Penguin Random House. Duckworth, A. (2016) Grit: The Power of Passion and Perseverance. London: Vermilion.

    17 min
  4. Momentum Changes Everything: Why Small Wins Matter

    May 11

    Momentum Changes Everything: Why Small Wins Matter

    Most people think change happens through massive motivation, dramatic transformations, or “starting properly.” But real progress rarely works like that. In this episode of The Fundamentals of Fitness, Alison breaks down the science and psychology of momentum — and why the smallest wins are often the most powerful. You’ll learn: Why small wins matter more than big starts How momentum changes behaviour and identity The neuroscience behind habits, dopamine, and repeated action Why all-or-nothing thinking destroys consistency How elite athletes build momentum through process and repetition The practical systems that make consistency easier in real life Featuring lessons from athletes including Eliud Kipchoge, Serena Williams, Cristiano Ronaldo, Lewis Hamilton, and Simone Biles. Because long-term progress isn’t built through huge moments. It’s built through small actions… Repeated consistently enough to change who you believe you are. ✅ ACTION STEPS To start building momentum this week: Lower the barrier to starting.Focus on one repeatable action.Create a minimum standard for stressful weeks.Track small wins visibly.Stop restarting — continue instead.Use “next choice” thinking instead of all-or-nothing thinking.Protect momentum after disruptions.Build evidence for the identity you want.Momentum doesn’t come before action. Momentum comes from action. 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 Bandura, A. (1997) Self-efficacy: The Exercise of Control. New York: Freeman. Clear, J. (2018) Atomic Habits. London: Penguin. Duhigg, C. (2012) The Power of Habit. London: Random House. Lally, P. et al. (2010) ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009. Schultz, W. (2016) ‘Dopamine reward prediction-error signalling: a two-component response’, Nature Reviews Neuroscience, 17(3), pp. 183–195. Deci, E.L. and Ryan, R.M. (2000) ‘The “what” and “why” of goal pursuits’, Psychological Inquiry, 11(4), pp. 227–268. Kahneman, D. (2011) Thinking, Fast and Slow. London: Penguin.

    30 min
  5. The Effort Illusion: Why Working Hard Isn't Enough

    May 4

    The Effort Illusion: Why Working Hard Isn't Enough

    You’re working hard. Training consistently. Eating well. Doing “all the right things.” So why aren’t you seeing the results you expected? In this episode of The Fundamentals of Fitness, Alison breaks down The Effort Illusion; the belief that doing more automatically leads to better results. You’ll learn: Why your body doesn’t respond to effort alone The physiology of stress, recovery, and adaptation How too much training (or too little fuel) can stall progress The difference between productive overload and accumulated fatigue Why athletes don’t just train harder, they train smarter How to identify your limiting factor instead of adding more Because progress isn’t built on effort alone. It’s built on applying the right effort, in the right way, at the right time. ✅ ACTION STEPS To move beyond the “more is better” trap: Identify your current limiting factor (not just your effort level). Audit your recovery: sleep, nutrition, and stress. Reduce unnecessary volume — focus on quality. Stop reacting to slow progress by adding more. Apply the minimum effective dose for your goal. Track performance, not just effort. Stay consistent with what works — not what feels hardest. More effort is not the answer. Better application is. 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 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’, Medicine & Science in Sports & Exercise, 36(4), pp. 674–688. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the Overtraining Syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. Mountjoy, M. et al. (2018) ‘Relative Energy Deficiency in Sport (RED-S)’, British Journal of Sports Medicine, 52(11), pp. 687–697.

    12 min
  6. The Reality Check: Why Most People Quit (And How to Avoid It)

    Apr 27

    The Reality Check: Why Most People Quit (And How to Avoid It)

    Most people don’t quit because they’re lazy. They quit because what they expected to happen… doesn’t match what actually happens. In this opening episode of Season 2 of The Fundamentals of Fitness, Alison breaks down the expectation gap — the moment where motivation drops, frustration rises, and most people fall off track. You’ll learn: Why progress doesn’t feel the way you expect it to The science behind the “emotional drop-off” phase How your brain responds when effort doesn’t match reward The critical decision point where most people quit Why athletes expect slow progress — and how that changes everything How to stay consistent when results feel less obvious Because the problem isn’t your effort. It’s your expectations. And when those change… Everything else follows. ✅ ACTION STEPS To avoid quitting when progress slows: Expect progress to slow after the initial phase. Recognise the emotional drop-off as normal, not failure. Focus on behaviours rather than immediate results. Avoid changing your plan too quickly. Stay consistent during “boring” phases. Reframe slow progress as adaptation. Trust your system, not your emotions. Progress doesn’t stop. It just becomes less obvious. 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 Kahneman, D. (2011) Thinking, Fast and Slow. London: Penguin. Schultz, W. (2016) ‘Dopamine reward prediction-error signalling: a two-component response’, Nature Reviews Neuroscience, 17(3), pp. 183–195. McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy and Human Performance. 8th edn. Philadelphia: Wolters Kluwer. Carver, C.S. and Scheier, M.F. (1998) On the Self-Regulation of Behavior. Cambridge: Cambridge University Press. Baumeister, R.F. and Vohs, K.D. (2007) ‘Self-regulation, ego depletion, and motivation’, Social and Personality Psychology Compass, 1(1), pp. 115–128.

    14 min
  7. The Consistency System: How to Stay on Track When Life Gets Busy

    Apr 20

    The Consistency System: How to Stay on Track When Life Gets Busy

    Consistency isn’t about discipline. It’s about having a system that works — even when life doesn’t. In this final episode of the series, Alison breaks down the Consistency System — a simple, practical framework to help you stay on track when things get busy, stressful, or unpredictable. You’ll learn: Why most people aren’t inconsistent — their systems are The real reason fitness plans fail under pressure How to build a flexible structure that adapts to real life The 3-level system used by athletes to maintain progress How to remove decision fatigue and simplify your routine Why identity is the key to long-term consistency Because progress doesn’t come from perfect weeks. It comes from the weeks where things aren’t perfect… And you keep going anyway. ✅ ACTION STEPS To build your own Consistency System: Create three levels of your routine: optimal, reduced, and minimum. Define your non-negotiable baseline (your “minimum standard”). Simplify your training and nutrition to reduce decision-making. Schedule your sessions rather than relying on motivation. Focus on maintaining momentum, not perfection. Identify your biggest friction points and remove them. Reinforce identity through repeated action. Consistency is not about doing everything. It’s about never doing nothing. 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 Lally, P. et al. (2010) ‘How are habits formed: Modelling habit formation in the real world’, European Journal of Social Psychology, 40(6), pp. 998–1009. Clear, J. (2018) Atomic Habits. London: Penguin. Baumeister, R.F. and Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin. McEwen, B.S. (2007) ‘Physiology and neurobiology of stress and adaptation’, Physiological Reviews, 87(3), pp. 873–904. Kraemer, W.J. and Ratamess, N.A. (2004) ‘Fundamentals of resistance training’, Medicine & Science in Sports & Exercise, 36(4), pp. 674–688.

    9 min
  8. Emotional Regulation & Training: Why Your Nervous System Shapes Your Results

    Apr 13

    Emotional Regulation & Training: Why Your Nervous System Shapes Your Results

    You don’t lose progress because you lack knowledge. You lose progress because of how you respond. In this episode of The Fundamentals of Fitness, Alison explores the connection between emotional regulation, the nervous system, and training consistency — and why your results are shaped just as much by your responses as your programme. You’ll learn: What emotional regulation actually means in a training context How the nervous system drives behaviour under stress The difference between reacting and responding The role of the HPA axis and cortisol in performance and recovery Why stress impacts decision-making, motivation, and consistency How to build awareness and control your responses over time Because progress isn’t just physical. It’s behavioural. And behaviour is driven by your nervous system. ✅ ACTION STEPS To improve emotional regulation in your training: Notice your patterns — when do you tend to lose structure? Identify the emotion present in those moments. Create a pause before acting on that emotion. Ask: “What would a structured response look like here?” Return to your plan rather than reacting to the moment. Focus on consistency over perfection. Practise this repeatedly — emotional regulation is a skill. Awareness creates control. Control creates consistency. 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 McEwen, B.S. (2007) ‘Physiology and neurobiology of stress and adaptation: central role of the brain’, Physiological Reviews, 87(3), pp. 873–904. Sapolsky, R.M. (2004) Why Zebras Don’t Get Ulcers. 3rd edn. New York: Henry Holt. Diamond, D.M., Campbell, A.M., Park, C.R. and Halonen, J. (2007) ‘The temporal dynamics model of emotional memory processing: a synthesis on the neurobiological basis of stress-induced amnesia, flashbulb and traumatic memories, and the Yerkes-Dodson law’, Neural Plasticity, 2007, pp. 1–33. Baumeister, R.F. and Vohs, K.D. (2007) ‘Self-regulation, ego depletion, and motivation’, Social and Personality Psychology Compass, 1(1), pp. 115–128. Gross, J.J. (2015) ‘Emotion regulation: Current status and future prospects’, Psychological Inquiry, 26(1), pp. 1–26.

    23 min
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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. RSSVERIFY

Information

  • Creator
    Alison Berrisford
  • Years Active
    2025 - 2026
  • Episodes
    47
  • Rating
    Clean
  • Copyright
    © Alison Berrisford
  • Show Website
    The Fundamentals of Fitness