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The Fundamentals of Fitness

The Fundamentals of Fitness

by Alison Berrisford

Season 2

The Confidence Myth: Why Confidence Comes After Action

"I'll start when I feel more confident." It's one of the biggest lies we tell ourselves. We think confidence is the thing we need before we join the gym, start running, work with a coach, or make a change. But what if confidence doesn't come before action? What if confidence is built because of action? In this episode of The Fundamentals of Fitness, Alison breaks down the confidence myth and explains why waiting to feel ready might be the very thing holding you back. You'll learn: Why most people misunderstand confidence The difference between confidence and experience How confidence is built through evidence The Confidence Loop Why comparison destroys confidence How athletes build confidence over time Practical ways to become more confident starting today Featuring examples from Lewis Hamilton and real-world coaching stories from over a decade of helping people build strength, fitness and self-belief. Because confidence isn't usually the ticket through the door. It's what you find on the other side of walking through it. ✅ ACTION STEPS 1. Start smaller than you think Ask: "What is the smallest version of this goal I can do today?" 2. Expect discomfort Feeling nervous does not mean you're not ready. It often means you're growing. 3. Collect evidence Write down: workouts completed walks completed challenges overcome promises kept to yourself 4. Stop comparing Focus on your own progress. Not somebody else's chapter twenty. 5. Keep showing up Confidence grows through repetition. Not perfection. 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 content in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making significant changes to your exercise, nutrition, recovery, or lifestyle habits. The views expressed are based on current evidence, coaching experience, and professional opinion at the time of recording. References: Bandura, A. (1997) Self-Efficacy: The Exercise of Control. New York: W.H. Freeman. Bandura, A. (1986) Social Foundations of Thought and Action: A Social Cognitive Theory. Englewood Cliffs, NJ: Prentice Hall. Clear, J. (2018) Atomic Habits: Tiny Changes, Remarkable Results. London: Penguin Random House. Dweck, C.S. (2006) Mindset: The New Psychology of Success. New York: Random House. Maddux, J.E. (2009) ‘Self-efficacy: The power of believing you can’, in Lopez, S.J. and Snyder, C.R. (eds.) Oxford Handbook of Positive Psychology. 2nd edn. Oxford: Oxford University Press, pp. 335–343. Ryan, R.M. and Deci, E.L. (2020) Self-Determination Theory: Basic Psychological Needs in Motivation, Development and Wellness. New York: Guilford Press. Weinberg, R.S. and Gould, D. (2019) Foundations of Sport and Exercise Psychology. 7th edn. Champaign, IL: Human Kinetics.

Why Motivation Is A Terrible Plan

"I just need to get motivated." It's one of the most common things people say when they're struggling with fitness, nutrition, or consistency. But what if motivation isn't actually the answer? In this episode of The Fundamentals of Fitness, Alison explores why motivation gets far too much credit, why it naturally comes and goes, and what successful people rely on instead. You'll learn: Why motivation feels powerful but rarely lasts The common cycle of starting and stopping What motivation actually is Why action often creates motivation The danger of waiting until you feel ready Why successful people don't rely on motivation How to build systems that keep you moving forward Featuring practical coaching examples, athlete insights from Jessica Ennis-Hill and Lewis Hamilton, and actionable strategies you can apply immediately. Because motivation is a great spark. But it's a terrible fuel source. ✅ ACTION STEPS This week, try the following: 1. Stop waiting to feel motivated Take action first. 2. Lower the barrier to starting Make the first step ridiculously easy. 3. Create a minimum standard Define what "success" looks like on a difficult week. 4. Ask a better question Instead of: "Do I feel motivated?" Ask: "What's the smallest version I can do today?" 5. Focus on consistency, not emotion Remember that progress comes from repeated actions, not emotional highs. 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: W.H. Freeman. Clear, J. (2018) Atomic Habits: Tiny Changes, Remarkable Results. London: Penguin Random House. 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. Gollwitzer, P.M. (1999) ‘Implementation intentions: Strong effects of simple plans’, American Psychologist, 54(7), pp. 493–503. 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. Ryan, R.M. and Deci, E.L. (2020) Self-Determination Theory: Basic Psychological Needs in Motivation, Development and Wellness. New York: Guilford Press. Sniehotta, F.F., Scholz, U. and Schwarzer, R. (2005) ‘Bridging the intention–behaviour gap: Planning, self-efficacy, and action control in the adoption and maintenance of physical exercise’, Psychology & Health, 20(2), pp. 143–160.

The Discipline Myth: What Actually Keeps You Going

Do successful people simply have more discipline? It's one of the most common beliefs in fitness. We look at athletes, business owners, and people who seem to have their health completely under control and assume they're just more disciplined than the rest of us. But what if that's not actually true? In this episode of The Fundamentals of Fitness, Alison explores why discipline gets far too much credit and what really keeps people consistent long-term. You'll learn: Why discipline is unreliable The problem with relying on motivation and willpower Why systems beat discipline every time How elite performers create consistency The role of identity in long-term success Why some people stay consistent while others constantly restart How to audit your own system and make fitness easier to sustain Featuring examples from Lewis Hamilton, Cristiano Ronaldo and real coaching experiences from over a decade of helping people build sustainable fitness habits. Because the people who succeed long-term aren't necessarily more disciplined. They've simply built systems that keep working when motivation disappears. ✅ ACTION STEPS This week, ask yourself: 1. Is my plan realistic? Could I still do this six months from now? 2. Is it scheduled? Or am I hoping I'll find time? 3. Do I enjoy it enough? Not love it. Just enjoy it enough to repeat it. 4. Does it work on a bad week? Can the system survive stress, illness, or busy periods? 5. Does it rely on motivation? Or does it continue even when motivation disappears? Remember: Don't ask how to become more disciplined. Ask: How can I make this easier to repeat? 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: W.H. Freeman. Clear, J. (2018) Atomic Habits: Tiny Changes, Remarkable Results. London: Penguin Random House. 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., 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. Ryan, R.M. and Deci, E.L. (2020) Self-Determination Theory: Basic Psychological Needs in Motivation, Development and Wellness. New York: Guilford Press.

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.

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.

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.

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.

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.

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.

Season 1

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.

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