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The Fundamentals of Fitness

The Fundamentals of Fitness

by Alison Berrisford

Season 2

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.

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 power Why power matters outside elite sport What happens to muscle and rapid force production as we age Why getting older doesn't mean everything should become slow and gentle How power training can look completely different at 25, 50 or 80 Why intent matters How to introduce speed without sacrificing control Why quality matters more than exhaustion Because 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.

How Fit Are You, Really?

How fit are you, really? If someone asked you that question, what would you base your answer on? How fast you can run? How much you can lift? How you look? Whether you go to the gym? The problem is that fitness isn't one thing. In this episode of The Fundamentals of Fitness, Alison breaks down what being "fit" actually means and introduces a simple Fitness MOT to help you assess your own physical capacity. We explore cardiovascular fitness, strength, mobility, balance, power and everyday movement—and why someone can be incredibly fit in one area while struggling in another. You'll also discover how to build a well-rounded training week without spending your entire life in the gym. Because ultimately, fitness shouldn't just make you better at exercise. It should make you better prepared for your life. This Week's Challenge Do your Fitness MOT. Give yourself a subjective score from 1–5 for: Cardiovascular fitness Strength Mobility Balance and control Don't compare your numbers with anyone else's. Find your lowest score. Then ask: "If I improved this, what would become easier in my life?" That's your starting point. 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. et al. (2018) ‘Association of cardiorespiratory fitness with long-term mortality among adults undergoing exercise treadmill testing’, JAMA Network Open, 1(6), e183605. Garber, C.E. et al. (2011) ‘Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise’, Medicine & Science in Sports & Exercise, 43(7), pp. 1334–1359. Bull, F.C. et al. (2020) ‘World Health Organization 2020 guidelines on physical activity and sedentary behaviour’, British Journal of Sports Medicine, 54(24), pp. 1451–1462. 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.

Why We Regain Weight: The Part Nobody Talks About

You've lost the weight. You've reached your goal. So why can keeping it off sometimes feel harder than losing it? Weight regain is often blamed on a lack of discipline or willpower. But the science tells a much more complicated story. In this episode of The Fundamentals of Fitness, Alison explores what happens after weight loss. From changes in appetite and energy requirements to the loss of structure when a diet ends. We cover: Why hunger can increase after weight loss How your energy needs change in a smaller body Why reaching your goal isn't the end of the process The problem with temporary diets Why maintenance doesn't mean dieting forever How to recognise a wobble before it becomes a complete restart What sustainable maintenance can actually look like Because losing weight is one skill. Learning how to live after you've lost it is another. THIS WEEK'S CHALLENGE Ask yourself: Which three habits would I be willing to keep after I'd reached my goal? Not ten. Just three. Perhaps: Strength training twice per week Protein with your main meals A daily walk Or maybe it's planning lunches, maintaining a regular bedtime or keeping some awareness of your body weight. The important thing is choosing behaviours you can imagine doing without feeling like you're permanently on a diet. 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: Sumithran, P. et al. (2011) ‘Long-term persistence of hormonal adaptations to weight loss’, The New England Journal of Medicine, 365(17), pp. 1597–1604. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55. 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. Wing, R.R. and Phelan, S. (2005) ‘Long-term weight loss maintenance’, The American Journal of Clinical Nutrition, 82(1 Suppl), pp. 222S–225S.

The Truth About Fat Loss: What Actually Happens When You Lose Body Fat?

When you lose body fat… where does it actually go? Do you sweat it out? Burn it off? Does it somehow disappear? The answer might surprise you. In this episode of The Fundamentals of Fitness, Alison Berrisford strips fat loss back to the science—without reducing it to the unhelpful advice of simply “eat less and move more.” We explore: What actually happens when your body uses stored fat Where lost body fat physically goes Why a calorie deficit matters Why calories aren't the whole story How protein, fibre, sleep and your environment affect fat loss Why the scales can go up even when you're making progress Why you can't choose where you lose fat from Whether low-carb, low-fat or intermittent fasting is best How to make fat loss sustainable in the real world Because understanding how fat loss happens is one thing. Creating a strategy you can actually live with is another. 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: Meerman, R. and Brown, A.J. (2014) ‘When somebody loses weight, where does the fat go?’, BMJ, 349, g7257. Hall, K.D. et al. (2019) ‘Ultra-processed diets cause excess calorie intake and weight gain: An inpatient randomized controlled trial of ad libitum food intake’, Cell Metabolism, 30(1), pp. 67–77.e3. Gardner, C.D. et al. (2018) ‘Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: The DIETFITS randomized clinical trial’, JAMA, 319(7), pp. 667–679. Hall, K.D. et al. (2015) ‘Calorie for calorie, dietary fat restriction results in more body fat loss than carbohydrate restriction in people with obesity’, Cell Metabolism, 22(3), pp. 427–436. Dhurandhar, E.J. et al. (2015) ‘Energy balance measurement: When something is not better than nothing’, International Journal of Obesity, 39, pp. 1109–1113.

Your Metabolism Isn't Broken: Here's What's Really Happening

Think your metabolism has slowed down, broken, or been damaged by years of dieting? You're definitely not alone. Maybe you could seemingly eat anything in your twenties. Maybe losing weight feels harder now you're in your forties or fifties. Or perhaps you've dieted so many times that you're convinced you've permanently damaged your metabolism. But what if your metabolism isn't broken at all? In this episode of The Fundamentals of Fitness, Alison Berrisford takes you inside the science of human energy expenditure to explain what's really happening. You'll discover: What your metabolism actually is Where your body burns energy every day Why NEAT matters far more than most people realise What metabolic adaptation actually means Whether dieting can really "damage" your metabolism Why weight loss often gets harder over time Whether metabolism really slows down after 40 What actually changes during menopause Why "metabolism-boosting" foods, teas and supplements aren't the answer What you can genuinely do to support your metabolism Plus, we explore fascinating research involving more than 6,400 people across the human lifespan that challenged one of the biggest assumptions we have about ageing and metabolism. Because your metabolism isn't a switch that suddenly breaks. It's a dynamic system that adapts. 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@ Pontzer, H. et al. (2021) ‘Daily energy expenditure through the human life course’, Science, 373(6556), pp. 808–812. Fothergill, E. et al. (2016) ‘Persistent metabolic adaptation 6 years after “The Biggest Loser” competition’, Obesity, 24(8), pp. 1612–1619. Levine, J.A. (2005) ‘Non-exercise activity thermogenesis (NEAT)’, Best Practice & Research Clinical Endocrinology & Metabolism, 19(4), pp. 535–547. Rosenbaum, M. and Leibel, R.L. (2010) ‘Adaptive thermogenesis in humans’, International Journal of Obesity, 34(S1), pp. S47–S55. MacKenzie-Shalders, K., Byrne, N.M., Slater, G.J. and King, N.A. (2015) ‘The effect of a whey protein supplement dose on satiety and food intake in resistance training athletes’, Appetite, 92, pp. 178–184.

Protein: The Most Misunderstood Nutrient

Do you actually need more protein... or is it just another fitness trend? Protein seems to be everywhere. High-protein yoghurts. High-protein cereals. Protein coffee. Protein snacks. But despite all the marketing, most people still don't know what protein actually does—or how much they really need. In this episode of The Fundamentals of Fitness, Alison Berrisford separates science from social media and explains why protein is about so much more than building muscle. You'll discover: What protein actually is Why every cell in your body depends on it How much protein you really need Why protein becomes even more important as we age Whether you can get enough protein on a vegan diet Simple ways to increase your protein intake without overcomplicating your life Featuring Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you understand one of the most misunderstood nutrients in nutrition. Because protein isn't just for bodybuilders. It's for everybody. THIS WEEK'S CHALLENGE Tomorrow, before each meal, ask yourself: "Where's my protein?" Don't worry about perfection. Simply notice whether each meal contains a good source of protein, and if it doesn't, think about one small addition you could make. 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 American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer. Jäger, R. et al. (2017) ‘International Society of Sports Nutrition Position Stand: Protein and Exercise’, Journal of the International Society of Sports Nutrition, 14(20). Morton, R.W. et al. (2018) ‘A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults’, British Journal of Sports Medicine, 52(6), pp. 376–384. Phillips, S.M. and Van Loon, L.J.C. (2011) ‘Dietary protein for athletes: From requirements to optimum adaptation’, Journal of Sports Sciences, 29(S1), pp. S29–S38. Wolfe, R.R. (2017) ‘Branched-chain amino acids and muscle protein synthesis in humans: Myth or reality?’, Journal of the International Society of Sports Nutrition, 14(30).

Stress: The Silent Performance Killer

Ever feel like you're doing everything right... but you're still exhausted? You're eating well. You're exercising. You're trying to look after yourself. Yet somehow your workouts feel harder, your motivation disappears, you're craving sugary foods, and you can't seem to switch your brain off. The missing piece might not be your fitness. It might be your stress. In this episode of The Fundamentals of Fitness, Alison Berrisford explores what stress really is, why your body doesn't distinguish between different types of stress, and why cortisol has been unfairly blamed by social media. You'll discover: What stress actually is Why your body treats work stress and workout stress similarly The truth about cortisol What allostatic load means (in simple English!) How chronic stress affects recovery, sleep and performance Practical ways to build resilience without adding more to your to-do list Featuring Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you stop fighting your body and start working with it. Because stress isn't the enemy. Living under constant stress without recovery is. THIS WEEK'S CHALLENGE Every evening ask yourself two questions: What filled my stress bucket today? What helped empty it? Awareness is the first step towards building resilience. 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. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine, 338(3), pp. 171–179. McEwen, B.S. and Stellar, E. (1993) ‘Stress and the individual: Mechanisms leading to disease’, Archives of Internal Medicine, 153(18), pp. 2093–2101. Selye, H. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal, 1(4667), pp. 1383–1392. Stubbs, B. et al. (2017) ‘An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis’, Psychiatry Research, 249, pp. 102–108. American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer.

Why More Isn't Better: The Science of Doing Less (Better)

Do you ever feel guilty for taking a rest day? Or maybe you've convinced yourself that if you're not training every day, you're falling behind. The fitness industry often tells us that more is better. More workouts. More cardio. More calories burned. More sweat. But what if that belief is actually holding you back? In this episode of The Fundamentals of Fitness, Alison explores why your body doesn't reward you for doing the most exercise—it rewards you for adapting to the right amount. You'll discover: Why more exercise doesn't always equal better results The science behind the dose-response relationship Why elite athletes don't train at maximum intensity every day The warning signs you're doing too much How to find your own training sweet spot Why consistency will always outperform perfection Featuring Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will help you rethink your relationship with exercise. Because the goal isn't to train the hardest. It's to recover, adapt and keep improving. THIS WEEK'S CHALLENGE Before every workout this week ask yourself: "Am I training because it's part of my plan… or because I feel guilty?" If the answer is guilt... Pause. Your body might need recovery more than another workout. 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: American College of Sports Medicine (2022) ACSM's Guidelines for Exercise Testing and Prescription. 11th edn. Philadelphia: Wolters Kluwer. Bompa, T.O. and Buzzichelli, C. (2019) Periodization: Theory and Methodology of Training. 6th edn. Champaign, IL: Human Kinetics. Garber, C.E. et al. (2011) ‘Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal and neuromotor fitness in apparently healthy adults’, Medicine & Science in Sports & Exercise, 43(7), pp. 1334–1359. Meeusen, R. et al. (2013) ‘Prevention, diagnosis and treatment of the overtraining syndrome’, European Journal of Sport Science, 13(1), pp. 1–24. Soligard, T. 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.

The Recovery Mistakes Nobody Talks About

Recovery is one of the most overlooked parts of fitness. We celebrate hard work, sweaty workouts and pushing ourselves to the limit—but what if the real progress happens after the workout is over? In this episode of The Fundamentals of Fitness, Alison explores why recovery isn't a sign of weakness, it's the process that allows your body to adapt, become stronger and perform at its best. You'll discover: Why you don't actually get fitter during your workout How your muscles and nervous system recover differently The role of sleep in performance and decision-making Why stress outside the gym affects your progress The biggest recovery mistakes people make A simple recovery blueprint you can start using today Featuring Science Simplified, Research Spotlight, Coach's Corner, From the Pit Wall, and This Week's Challenge, this episode will change the way you think about rest forever. Because recovery isn't the opposite of training. It's where training becomes progress. THIS WEEK'S CHALLENGE Choose one recovery habit to improve this week. It could be: Going to bed 30 minutes earlier Drinking more water Eating enough protein after training Taking a genuine recovery day Putting your phone away before bed Small improvements create remarkable results when repeated consistently. 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: Fullagar, H.H.K. et al. (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. Kellmann, M. (2010) ‘Preventing overtraining in athletes in high-intensity sports and stress/recovery monitoring’, Scandinavian Journal of Medicine & Science in Sports, 20(Suppl. 2), pp. 95–102. 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. (1950) ‘Stress and the General Adaptation Syndrome’, British Medical Journal, 1(4667), pp. 1383–1392. Soligard, T. 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.

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