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’ll learn why certain lifts never feel right, why forcing popular exercises can stall progress or irritate joints, and how choosing movements that match your body makes training feel stronger, safer, and more effective.

If you’ve ever felt frustrated, weak, or confused in the gym, this episode will completely change how you think about exercise selection.

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📝 ACTION NOTES

YOUR EXERCISE SELECTION CHECK-IN

1️⃣ Stop blaming yourself

If an exercise consistently feels awkward, painful, or ineffective, it may not suit your strength curve — that’s information, not failure.

2️⃣ Ask where you feel the work

Good exercises load the muscle you’re trying to train, not your joints or lower back.

3️⃣ Check control and stability

You should be able to move through the full range with control. Constant wobbling or compensation is a red flag.

4️⃣ Ask if you can progress it

Can you add reps, load, tempo, or range over time? If progression feels impossible, the exercise may not be the best choice.

5️⃣ Choose confidence-building movements

Exercises that suit your body improve confidence, consistency, and long-term results.

6️⃣ Remember the big rule

There are no “good” or “bad” exercises — only exercises that are more or less appropriate for you, right now.

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REFERENCES

These references support the concepts discussed in Episode 23, including biomechanics, strength curves, resistance profiles, and exercise selection.

American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.

McArdle, W.D., Katch, F.I. and Katch, V.L. (2015) Exercise Physiology: Nutrition, Energy, and Human Performance. 8th edn. Philadelphia: Wolters Kluwer.

Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.

Schoenfeld, B.J., Grgic, J. and Krieger, J.W. (2019) ‘How many times per week should a muscle be trained to maximize muscle hypertrophy?’, Sports Medicine, 49(6), pp. 843–854.

Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.

Winter, D.A. (2009) Biomechanics and Motor Control of Human Movement. 4th edn. Hoboken, NJ: Wiley.

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 training volume actually is, why “more” isn’t always better, how much training you really need for fat loss, strength, and performance — and how to find the sweet spot where progress happens without burnout.

Whether you’re training for confidence, body composition, or athletic performance, this episode will help you train smarter, recover better, and finally move forward without running yourself into the ground.

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📝 ACTION NOTES:

YOUR TRAINING VOLUME CHECK-IN — THIS WEEK

1️⃣ Review your current training honestly

Ask yourself:

Am I progressing, or just feeling tired?

Am I recovered between sessions?

Do I feel stronger, or more run down?

2️⃣ Identify your current goal

Fat loss, strength, muscle gain, or performance — volume should match the goal and your life stress.

3️⃣ Check for volume red flags

Constant soreness

Declining performance

Poor sleep

Lingering niggles

If these are present, your volume may be too high.

4️⃣ Make ONE adjustment this week

Choose just one:

Remove one exercise

Reduce sets on one lift

Add a rest day

Or hold volume steady and focus on quality

5️⃣ Track how you feel and perform

Better recovery, better sessions, and better consistency are signs you’re moving in the right direction.

6️⃣ Remember the rule

Progress doesn’t come from doing the most —

it comes from doing enough, consistently, and recovering well.

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📚 REFERENCES

American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Bazyler, C.D., Mizuguchi, S., Sole, C.J., Suchomel, T.J. and Sato, K. (2018) ‘Strength training for athletic performance: A review’, Sports Medicine, 48(3), pp. 765–786.

Helms, E.R., Zourdos, M.C., Storey, A. and Aragon, A.A. (2016) ‘Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training’, Journal of Strength and Conditioning Research, 30(1), pp. 267–275.

Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.

Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017) ‘Dose–response relationship between weekly resistance training volume and increases in muscle mass’, Journal of Sports Sciences, 35(11), pp. 1073–1082.

Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.

Wackerhage, H., Schoenfeld, B.J., Hamilton, D.L., Lehti, M. and Hulmi, J.J. (2019) ‘Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise’, Journal of Applied Physiology, 126(1), pp. 30–43.

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 people make, how to apply it whether you’re a beginner, on a fat-loss journey, or an athlete chasing performance — and the simple weekly system that guarantees progress.

If you want to stop spinning your wheels and start seeing real changes in your strength, your physique, and your confidence… start here.

YOUR PROGRESSIVE OVERLOAD ACTION PLAN — THIS WEEK

1️⃣ Choose two lifts to focus on.

Pick the exercises you want to improve — squats, deadlifts, presses, rows… anything.

2️⃣ Write down what you did last week.

Reps, sets, load, tempo, range — even rough notes help.

3️⃣ Apply ONE small progression this week:

Add 1–2 reps

Add 1–2kg

Slow down the tempo

Increase range of motion

Add one extra set

Make the movement cleaner

4️⃣ Evaluate how it felt.

Were you closer to failure? More controlled? More confident?

5️⃣ Track it.

Because progress you record is progress you can repeat.

6️⃣ Repeat for 4–8 weeks.

Same movements.

Small improvements.

Consistent effort.

This is how bodies — and athletic performance — change.

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📚 Reference List

American College of Sports Medicine (ACSM) (2021) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Bazyler, C.D., Mizuguchi, S., Sole, C.J., Suchomel, T.J. and Sato, K. (2018) ‘Strength training for athletic performance: A review’, Sports Medicine, 48(3), pp. 765–786.

Fisher, J.P., Steele, J., Bruce-Low, S. and Smith, D. (2013) ‘Evidence-based resistance training recommendations’, Medical Sport Science, 47, pp. 164–188.

Haff, G.G. and Triplett, N.T. (2016) Essentials of Strength Training and Conditioning. 4th edn. Champaign, IL: Human Kinetics.

Schoenfeld, B.J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.

Schoenfeld, B.J., Grgic, J., Ogborn, D. and Krieger, J.W. (2017) ‘Strength and hypertrophy adaptations between low‐ vs high‐load resistance training’, Journal of Strength and Conditioning Research, 31(12), pp. 3508–3523.

Suchomel, T.J., Nimphius, S. and Stone, M.H. (2016) ‘The importance of muscular strength in athletic performance’, Sports Medicine, 46(10), pp. 1419–1449.

Wackerhage, H. (2014) Molecular Exercise Physiology: An Introduction. London: Routledge.

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 need the exact same foundations

🔥 How to build your own core routine in 8–12 minutes

🔥 The Core Training Pyramid for long-term results

🔥 Mistakes that cause back pain, hip flexor dominance & poor stability

This is core training made simple, sciency, and genuinely life-changing.

🎯 Action Step:

Pick ONE anti-extension exercise, ONE anti-rotation exercise, and ONE controlled-movement exercise.

Use them for your next 3 sessions and feel the difference in stability, control, and confidence.

🌐 Coaching, programmes, and resources:

www.abperformance.training

📚 References

American College of Sports Medicine (2022) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Behm, D. G. et al. (2010) ‘Canadian Society for Exercise Physiology position stand: The use of instability to train the core in athletic and nonathletic conditioning’, Applied Physiology, Nutrition, and Metabolism, 35(1), pp. 109–112.

McGill, S. M. (2010) Ultimate Back Fitness and Performance. 4th edn. Waterloo, Ontario: Backfitpro Inc.

McGill, S. M. (2016) ‘Core training: Evidence translating to better performance and injury prevention’, Strength and Conditioning Journal, 38(3), pp. 18–25.

Willardson, J. M. (2007) ‘Core stability training: Applications to sports conditioning programs’, Journal of Strength and Conditioning Research, 21(3), pp. 979–985.

Vera-Garcia, F. J., Grenier, S. G. and McGill, S. M. (2000) ‘Abdominal muscle responses during curl-ups on both stable and labile surfaces’, Physical Therapy, 80(6), pp. 564–569.

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 short on time

🔥 Mobility vs activation vs movement prep

🔥 Warm-ups for shy gym-goers and anxious beginners

🔥 Real client stories + athlete parallels

🔥 How to personalise the perfect warm-up for YOUR body

🎯 Action Step:

Choose one mobility drill, one activation drill, and one movement-prep exercise to use in your next session. Build your warm-up from there.

🌐 Coaching, support, and resources:

www.abperformance.training

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 two for the best results (no matter your level).

💡 In this episode:

The truth behind “cardio kills gains”

Why lifting weights won’t make you bulky

How cardio supercharges strength progress

Weekly templates for fat loss, strength, and everyday fitness

How to balance both without burnout

Why hybrid training makes you a more capable human

🎯 Action Step:

Choose ONE cardio session and ONE strength session to add (or reinforce) this week.

Balance wins every time.

🌐 Work with Alison or grab free resources:

www.abperformance.training

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📘 REFERENCES

American College of Sports Medicine (2022) ACSM’s Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Booth, F. W., Roberts, C. K. and Laye, M. J. (2012) ‘Lack of exercise is a major cause of chronic diseases’, Comprehensive Physiology, 2(2), pp. 1143–1211.

Lee, D. C. et al. (2014) ‘Cardiorespiratory fitness and longevity: A review of the evidence’, Progress in Cardiovascular Diseases, 57(4), pp. 306–314.

Phillips, S. M. and Winett, R. A. (2010) ‘Uncomplicated resistance training and health-related outcomes: evidence for a public health mandate’, Current Sports Medicine Reports, 9(4), pp. 208–213.

Ross, R. et al. (2015) ‘Importance of assessing cardiorespiratory fitness in clinical practice: A case for fitness as a clinical vital sign’, Circulation, 131(7), pp. 659–667.

Wilson, J. M. et al. (2012) ‘Concurrent training: A meta-analysis examining interference of aerobic and resistance training’, Journal of Strength and Conditioning Research, 26(8), pp. 2293–2307.

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 sleep for better strength, speed, and focus — and how you can apply those same principles in everyday life without fancy gadgets or 10-hour naps.

💡 In this episode:

Why sleep is active recovery, not laziness

What really happens in your body during deep and REM sleep

How stress, caffeine, and screens sabotage your rest

The “athlete sleep routine” you can build tonight

🎯 Action Step:

Choose one recovery variable — bedtime, caffeine cut-off, or screen limit — and commit to it for the next 7 days.

Notice how your mood, energy, and workouts change when you recover like an athlete.

🌐 Learn more or work with Alison: www.abperformance.training

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📚 References

Czeisler, C. A. (2013) ‘Perspective: Casting light on sleep deficiency’, Nature, 497(7450), pp. S13–S13.

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.

Mah, C. D., Mah, K. E., Kezirian, E. J. and Dement, W. C. (2011) ‘The effects of sleep extension on the athletic performance of collegiate basketball players’, Sleep, 34(7), pp. 943–950.

Watson, N. F. (2017) ‘Sleep and athletic performance’, Current Sports Medicine Reports, 16(6), pp. 413–418.

Leeder, J., Glaister, M., Pizzoferro, K., Dawson, J. and Pedlar, C. (2012) ‘Sleep duration and quality in elite athletes measured using wristwatch actigraphy’, Journal of Sports Sciences, 30(6), pp. 541–545.

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.

You’ll learn:

🧠 The real science behind focus, form, and motor control

💪 Why technique always beats ego lifting

🧍‍♀️ How to bring awareness into daily life — from workouts to workdays

🫁 A 5-minute “anywhere” mindfulness practice to reconnect body and mind

By the end, you’ll know how to stop chasing harder sessions — and start training smarter.

🎯 Action Step:

Choose one movement this week — and perform it at half the speed, half the load, but twice the focus.

Notice how it feels when you train with intent, not autopilot.

🔗 Learn more about evidence-based training and performance coaching at www.abperformance.training

📚 References

Calatayud, J., Borreani, S., Colado, J. C., Martín, F., Rogers, M. E. and Behm, D. G. (2016) ‘Muscle activation during push-ups performed under stable and unstable conditions’, Journal of Strength and Conditioning Research, 28(1), pp. 108–114.

Schoenfeld, B. J. (2010) ‘The mechanisms of muscle hypertrophy and their application to resistance training’, Journal of Strength and Conditioning Research, 24(10), pp. 2857–2872.

Gentil, P., Steele, J. and Fisher, J. (2017) ‘Why intensity is not everything: The need to optimize volume, frequency, and technique for resistance training adaptation’, European Journal of Translational Myology, 27(1), pp. 60–67.

Folland, J. P. and Williams, A. G. (2007) ‘The adaptations to strength training: Morphological and neurological contributions to increased strength’, Sports Medicine, 37(2), pp. 145–168.

Behm, D. G. and Sale, D. G. (1993) ‘Velocity specificity of resistance training’, Sports Medicine, 15(6), pp. 374–388.

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 lifestyle make progress unique

🏋️‍♀️ Real stories of clients who found peace with their own pace

💪 How to shift from comparison to confidence

By the end, you’ll stop chasing someone else’s finish line and start running your own race.

🎯 Action Step:

Write down three non-scale wins from the last month — strength, mindset, energy, consistency — anything that reminds you how far you’ve come.

🔗 For more science-backed coaching, visit www.abperformance.training

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📚 References

Festinger, L. (1954) ‘A theory of social comparison processes’, Human Relations, 7(2), pp. 117–140.

Fiske, S. T. (2010) Social Beings: Core Motives in Social Psychology. 3rd edn. Hoboken, NJ: Wiley.

Lockwood, P. and Kunda, Z. (1997) ‘Superstars and me: Predicting the impact of role models on the self’, Journal of Personality and Social Psychology, 73(1), pp. 91–103.

Wood, J. V. (1989) ‘Theory and research concerning social comparisons of personal attributes’, Psychological Bulletin, 106(2), pp. 231–248.

Dweck, C. S. (2006) Mindset: The New Psychology of Success. New York: Random House.

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 you’ll learn:

How stress actually affects your body and hormones

Why being “tired but wired” is a cortisol issue, not a character flaw

Simple ways to reset your sleep and energy cycle

How training stress + life stress can lead to hidden burnout

The daily practices that rebuild resilience and calm your nervous system

🎯 Action Step:

Start a daily nervous system reset.

It could be three slow breaths, a short walk, or five minutes without your phone — just one mindful pause to remind your body it’s safe to switch off.

🔗 For more science-backed coaching, visit www.abperformance.training

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📚 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: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping. 3rd edn. New York: W.H. Freeman.

Tsigos, C. and Chrousos, G. P. (2002) ‘Hypothalamic–pituitary–adrenal axis, neuroendocrine factors and stress’, Journal of Psychosomatic Research, 53(4), pp. 865–871.

Meerlo, P., Sgoifo, A. and Suchecki, D. (2008) ‘Restricted and disrupted sleep: Effects on autonomic function, neuroendocrine stress systems and stress responsivity’, Sleep Medicine Reviews, 12(3), pp. 197–210.

Van Cauter, E. and Spiegel, K. (1999) ‘Sleep as a mediator of the relationship between socioeconomic status and health: A hypothesis’, Annals of the New York Academy of Sciences, 896(1), pp. 254–261.

Kellmann, M., Bertollo, M., Bosquet, L., Brink, M., Coutts, A. J., Duffield, R., Erlacher, D., Halson, S. L., Hecksteden, A., Heidari, J., Meeusen, R. and Mujika, I. (2018) ‘Recovery and performance in sport: Consensus statement’, International Journal of Sports Physiology and Performance, 13(2), pp. 240–245.