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 availability

Why thyroid output, reproductive hormones, and NEAT shift under chronic restriction

The early warning signs of under-fuelling

How to restore balance without swinging to extremes

Because performance isn’t built on pushing harder.

It’s built on fuelling intelligently.

✅ ACTION STEPS

If 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 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

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 durable

How plateaus challenge your internal narrative

The psychology behind identity-based motivation

How high performers anchor identity to process, not outcome

How to build consistency that lasts

Because sustainable progress isn’t built on intensity.

It’s built on identity.

✅ ACTION STEPS

To 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 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 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 STEPS

If 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 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 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 ALISON

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.

🧭ACTION STEPS

1️⃣ Pause before adding anything new

If progress feels slow, resist the urge to add sessions, cardio, or restrictions straight away.

2️⃣ Hold your current plan longer

Give your body time to adapt before deciding something isn’t working.

3️⃣ Audit recovery honestly

Look at sleep, stress, energy, and soreness — not just workouts completed.

4️⃣ Improve quality before quantity

Focus on execution, intent, and attention in sessions rather than doing more.

5️⃣ Think in months, not weeks

Judge progress over longer timeframes, not day-to-day or week-to-week changes.

REFERENCES

Halson, 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 progress

How adaptation, efficiency, and recovery affect fat loss and performance

The most common mistakes people make when results slow

What to adjust — and what not to touch — during a plateau

This episode will help you understand plateaus properly, respond calmly instead of emotionally, and stay consistent long enough for real results to compound.

🔗 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

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 episodes

Leave a quick rating or review — it really helps the podcast reach more people

Share the episode with someone who might need this reminder

⚠️ 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.

📝 ACTION STEPS

1️⃣ Expect progress to slow — plan for it

Early wins are not the benchmark. Slower progress is often a sign your body is adapting.

2️⃣ Zoom out before reacting

Look at trends over 3–4 weeks, not single weigh-ins or off days.

3️⃣ Audit before adjusting

Check sleep, stress, daily movement (NEAT), weekends, and portion drift before cutting calories or adding training.

4️⃣ Change one variable at a time

If an adjustment is needed, make it small and specific — then hold long enough to assess the response.

5️⃣ Resist panic decisions

Slashing calories, adding excessive cardio, or changing plans weekly often stalls progress further.

📚 REFERENCES

American 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 ALISON

If you enjoyed this episode and want more no-nonsense training, mindset, and real-life fitness support, you can find me here:

Instagram: @abperformancetraining

TikTok: @abperformancetraining

Facebook: AB Performance Training & Coaching

Feel 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 first

Notice whether you’re quitting less quickly, reacting more calmly, and staying engaged after imperfect days.

2️⃣ Pay attention to your reactions, not just results

Less guilt, less urgency, and fewer extremes are strong signs that change is happening.

3️⃣ Use a weekly check-in instead of daily judgement

Once 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 quickly

Don’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.

REFERENCES

These 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 - @abperformancetraining

Tiktok - @abperformancetraining

ACTION STEPS:

HOW TO STEP OUT OF THE ALL-OR-NOTHING TRAP

1️⃣ Name the pattern

When 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 question

Instead of “What’s the point now?”, ask:

“What’s the smallest thing I can do that keeps me engaged?”

3️⃣ Remove urgency

You don’t need to fix everything today. Continuation beats correction.

4️⃣ Avoid punishment or over-correction

Don’t “make up for it” with restriction or extra training. Neutral continuation is more powerful than extremes.

5️⃣ Practice the middle ground

Two 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-IN

1️⃣ Audit your plan honestly

Ask yourself: Does this plan work only when energy, time, and stress are perfect?

If yes — it’s fragile.

2️⃣ Identify your non-negotiables

Choose 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 plan

Decide 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 demand

Drop one rule, target, or expectation that adds pressure without significantly improving results.

5️⃣ Measure progress by continuation, not perfection

Success is adjusting and continuing — not restarting every Monday.

-

REFERENCES

These 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 - @abperformancetraining

Tiktok - @abperformanctraining

ACTION STEPS

YOUR FUEL CHECK-IN THIS WEEK

1️⃣ Ask the right question

Instead 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 quality

If strength, energy, or recovery have stalled, food may be the limiting factor — not effort.

3️⃣ Watch for under-fueling signs

Red flags include:

constant fatigue

feeling cold

poor sleep

flat or declining performance

constant food thoughts

4️⃣ Don’t fear eating more strategically

Increasing food is not failure — it can be restoration. Adequate fuel supports training, recovery, and long-term fat loss.

5️⃣ Focus on sustainability

Fat loss works best when the body feels safe, supported, and capable — not punished.

- REFERENCES

These 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-IN

1️⃣ Reframe injury prevention

Injury prevention isn’t about avoiding exercises — it’s about managing load, recovery, and progression over time.

2️⃣ Stop treating every sensation as a threat

Not all discomfort is damage. Learn to distinguish between normal training feedback and warning signs that need adjustment.

3️⃣ Watch for early warning signs

Pay attention to:

lingering soreness

declining performance

disrupted sleep

recurring niggles

These are signals to adjust volume or intensity — not to stop training entirely.

4️⃣ Use the “turn the dial” approach

Instead of stopping, try:

reducing load

reducing volume

adjusting range or tempo

swapping exercises

Small changes early prevent bigger setbacks later.

5️⃣ Build robustness, not fragility

Strength, progressive exposure, and confidence protect the body better than avoidance ever will.

6️⃣ Train for capacity, not just appearance

The goal is a body that looks good and functions well — now and in the future.

--

REFERENCES

These 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.