The Fundamentals of Fitness

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, wh...

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...

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 incre...

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’l...

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 tra...

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 p...

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 nee...

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 s...

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 t...

You train hard. You eat well. You even plan your workouts — but do you plan your sleep? In this episode of The Fundamentals of Fitness, Alison dives into the science and strategy of recovery’s most underrated pillar: sleep. Discover how hormones, habits, and your nervous system affect your progress — and why “I’ll catch up on the weekend” doesn’t actually work. Learn how elite athletes optimise sl...

You’ve heard the phrase “mind–muscle connection” before — but what does it actually mean? And how can you use it to train better, recover faster, and perform stronger? In this episode, Coach Alison breaks down the neuroscience behind awareness and control — how focus changes muscle activation, why slowing down can make you stronger, and how elite athletes use precision to dominate under pressure....

If you’ve ever looked at someone else’s progress and thought, “Why don’t I look like that yet?” — this episode’s for you. Coach Alison breaks down the comparison trap that keeps so many of us stuck — and shows you why your fitness journey will always look different, because it’s meant to. You’ll learn: 💭 The science of comparison and why your brain loves to measure 🧬 How genetics, hormones, and...

Do you feel like you’re constantly running on caffeine, adrenaline, and willpower — yet still exhausted? In this episode, Alison breaks down the science of stress and why your body feels tired even when you’re “doing everything right.” Discover how cortisol, sleep, hormones, and the modern hustle culture collide to leave you burnt out — and how to get your energy, balance, and focus back. 💥 What...

Are you tired of feeling confused about what you should be eating? In this episode, Alison cuts through the nutrition noise — no fads, no guilt, no overthinking. Learn how to build balanced meals that fuel your performance, energy, and recovery (without giving up your favourite foods). Whether you’re vegan, veggie, or omnivore, this episode will show you how to eat with purpose, consistency, and c...

Think rest days are lazy? Think again. In this episode, Alison breaks down why recovery isn’t the opposite of progress — it is progress. Learn the science behind rest, sleep, and stress management, and discover how proper recovery transforms your training, energy, and mindset. From understanding hormones and adaptation to knowing when to pause before burnout hits, this episode is your complete gui...

Confidence isn’t something you’re born with — it’s something you build. In this powerful episode, Alison dives into how real confidence is created through action, recovery, and self-trust. From her own 18-month injury comeback to stories from clients who rebuilt their belief through movement, she shares how to grow your confidence curve one small win at a time. 💪 What you’ll learn: Why confidence...

Hitting a plateau can feel like the end of the road — but it isn’t. Whether you’re stuck on the scale, in the gym, or with your performance, you’re not broken. You’ve just adapted. In this powerful episode, I’ll show you how athletes handle plateaus — and how you can too. We’ll cover: ⚡ Why plateaus happen (and why they’re actually good news) 🏋️‍♀️ How athletes use progressive overload, periodisa...

What separates athletes from the rest of us? Spoiler: it’s not just genetics or fancy facilities. It’s the way they think, train, and live. In this powerful, 30 minute episode, we break down the habits and systems that athletes use — and how you can apply them to your own life, no matter your level. We’ll cover: 🧠 The athlete mindset — training as non-negotiable 📅 Habits and structure — why cons...

For years, women have been told to just push through their periods, or worse, that hormones don’t matter for training. It’s time to change that. In this bold, myth-busting episode, I’ll show you how to work with your cycle instead of against it — so you can train smarter, recover better, and perform at your best. We’ll cover: 🌀 The four phases of the menstrual cycle explained in simple, practical...

Summer’s been fun—BBQs, holidays, late nights—but now it’s time to hit reset. September is your comeback month, and in this episode we’ll build your blueprint for success. I’ll walk you through how to: Reset your nutrition without detoxes or crazy diets Build a smart, sustainable training plan that actually lasts Fix your sleep, stress, and structure so your habits stick Take on 3 fun September ch...

Meal prep doesn’t have to be an all-day Sunday slog or an endless Tupperware tower of sadness. In this episode, I share practical, fuss-free strategies to make meal prep quicker, easier, and actually something you can stick to — without sacrificing taste, variety, or your sanity. From real-life listener scenarios to my three favourite “minimal effort, maximum payoff” hacks, you’ll discover how to...

Forget chasing the scales. In this episode, Alison dives deep into why building muscle is the ultimate game-changer — for your shape, your health, your hormones, and your future. Learn how to train, eat, and recover for lean, strong muscle without “bulking up,” bust myths that hold people back, and discover why muscle is your body’s best investment. 🎯 Action Step: Add one strength training sessio...

Tired of the scale messing with your head? This episode breaks down exactly why the number on the scale fluctuates, what it's actually measuring, and how to track fat loss progress without losing your mind. Alison explains how hormones, hydration, stress, food volume, and strength training all impact your weight — and why “weight loss” isn’t the same as fat loss. Plus, she gives you 8 better ways...

Think fat loss only happens in the gym? Think again. In this episode, Alison breaks down NEAT — Non-Exercise Activity Thermogenesis — and how the calories you burn outside of workouts can make or break your progress. Learn how to increase your daily movement without adding hours to your schedule. 🎯 Action: Track your steps for 3 days — then aim to increase your weekly average by 1,000 steps. REFE...

Are you truly hungry, or just bored, stressed, or tired? In this episode, Alison Berrisford breaks down how to tell the difference between physical and emotional hunger, why your brain craves comfort foods when stressed, and 5 simple strategies to stop eating when you’re not actually hungry — without feeling deprived. 🎯 Your action step: Track your hunger for 3 days. Write ‘P’ for physical or ‘E’...