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.