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

---

📚 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

---

📚 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.

Are you tired of feeling confused about what you should be eating? In this episode, Alison cuts through the nutrition noise — no fads, no guilt, no overthinking.

Learn how to build balanced meals that fuel your performance, energy, and recovery (without giving up your favourite foods). Whether you’re vegan, veggie, or omnivore, this episode will show you how to eat with purpose, consistency, and confidence.

💥 What you’ll learn:

How to eat like an athlete (without tracking every bite)

Why protein should always come first

The truth about carbs, fats, and gut health

How to fuel for training and recovery

The mindset shift that ends food guilt for good

🎯 Action Step:

At your next meal, build your plate intentionally — protein first, add colour, carbs, and a little fat — and notice how it makes you feel.

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

---

📚 References

Westerterp, K. R. (2017) ‘Control of energy expenditure in humans’, European Journal of Clinical Nutrition, 71(3), pp. 340–344.

Hall, K. D. and Guo, J. (2017) ‘Obesity energetics: Body weight regulation and the effects of diet composition’, Gastroenterology, 152(7), pp. 1718–1727.

Jeukendrup, A. E. (2017) ‘Periodized nutrition for athletes’, Sports Medicine, 47(S1), pp. 51–63.

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.

Clark, A. and Mach, N. (2016) ‘Exercise-induced stress behavior, gut–microbiota–brain axis and diet: A systematic review for athletes’, Journal of the International Society of Sports Nutrition, 13(1), pp. 43–55.

Slavin, J. (2013) ‘Fiber and prebiotics: Mechanisms and health benefits’, Nutrients, 5(4), pp. 1417–1435.

Think rest days are lazy? Think again.

In this episode, Alison breaks down why recovery isn’t the opposite of progress — it is progress.

Learn the science behind rest, sleep, and stress management, and discover how proper recovery transforms your training, energy, and mindset. From understanding hormones and adaptation to knowing when to pause before burnout hits, this episode is your complete guide to recharging like an athlete — even if you’re juggling real life.

🎯 Topics include:

The truth about overtraining and under-recovery

The science of rest, sleep, and stress hormones

Recovery for athletes vs everyday people

How to build your personal recovery framework

💜 Action Step: Take one intentional recovery day this week — a full day to recharge, refuel, and rest without guilt. Notice how your body and brain feel the next day.

For more science-backed fitness coaching, visit www.abperformance.training or follow Alison on social media @abperformancetraining.

🎧 Subscribe and share this episode with someone who needs the reminder: recovery isn’t quitting — it’s part of your comeback.

---

📚 References

Bishop, P.A., Jones, E. and Woods, A.K. (2008) ‘Recovery from training: a brief review’, Journal of Strength and Conditioning Research, 22(3), pp. 1015–1024.

Kellmann, M. and Beckmann, J. (2018) Recovery and Well-Being in Sport and Exercise. London: Routledge.

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.

Roberts, L.A., Raastad, T., Markworth, J.F., Figueiredo, V.C., Egner, I.M., Shield, A., Cameron-Smith, D. and Coombes, J.S. (2015) ‘Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations in muscle to strength training’, Journal of Physiology, 593(18), pp. 4285–4301.

Halson, S.L. (2014) ‘Monitoring training load to understand fatigue in athletes’, Sports Medicine, 44(2), pp. 139–147.

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.

Samuels, C. (2008) ‘Sleep, recovery, and performance: The new frontier in high-performance athletics’, Neurologic Clinics, 26(1), pp. 169–180.

Confidence isn’t something you’re born with — it’s something you build.

In this powerful episode, Alison dives into how real confidence is created through action, recovery, and self-trust. From her own 18-month injury comeback to stories from clients who rebuilt their belief through movement, she shares how to grow your confidence curve one small win at a time.

💪 What you’ll learn:

Why confidence is built through evidence, not motivation

How to rebuild trust in yourself after setbacks

The science behind small wins and the “confidence feedback loop”

Lessons from athletes and everyday people on consistency and self-belief

How to start building your confidence curve today

💡 Action Step: Choose three small actions this week that prove to yourself you can trust your body and your effort. They don’t need to be perfect — just possible. Every action you take is another brick in your confidence curve.

🎧 Listen now and learn how to turn setbacks into comebacks.

👉 Visit www.abperformance.training for tools, coaching, and support.

🗒️ Show Notes / Action Steps

🧠 Your Confidence Curve Challenge

1️⃣ Choose three simple, realistic actions you can complete this week (e.g. a 10-minute walk, tracking your water, finishing your workout warm-up).

2️⃣ Record them — write them down, note them in your phone, or tick them off in your AB Performance app.

3️⃣ Reflect — at the end of the week, ask yourself:

“When did I feel proud?”

“What moments gave me proof that I’m capable?”

“How can I build on that next week?”

💬 Remember: confidence isn’t about shouting the loudest. It’s about quietly collecting proof that you can keep showing up.

Instagram: @Abperformancetraining

Tiktok: @Abperformancetraining

---

📚 References

Bandura, A. (1997) Self-Efficacy: The Exercise of Control. New York: W.H. Freeman and Company.

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.

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

Harter, S. (2012) The Construction of the Self: Developmental and Sociocultural Foundations. 2nd edn. New York: Guilford Press.

Wood, W. and Neal, D.T. (2016) ‘Healthy through habit: Interventions for initiating and maintaining health behaviour change’, Behavioral Science & Policy, 2(1), pp. 71–83.

Hitting a plateau can feel like the end of the road — but it isn’t. Whether you’re stuck on the scale, in the gym, or with your performance, you’re not broken. You’ve just adapted.

In this powerful episode, I’ll show you how athletes handle plateaus — and how you can too.

We’ll cover:

⚡ Why plateaus happen (and why they’re actually good news)

🏋️‍♀️ How athletes use progressive overload, periodisation, and recovery to keep progressing

🍎 Everyday strategies to break through fat loss, strength, and performance stalls

🧠 The mindset shift that turns plateaus from punishment into progress

👟 Stories from elite athletes and everyday clients who smashed through their sticking points

🎯 Action Step: This week, identify one area where you feel plateaued. Pick one lever — change training, improve recovery, adjust nutrition, or reframe your mindset — and apply it consistently.

👉 Ready for personalised coaching to bust through your plateaus? Visit www.abperformance.training.

---

📋 Action Steps

1. Identify one plateau you’re facing right now (strength, fat loss, energy, or consistency).

2. Choose one lever to adjust this week:

Training variable (weight, reps, tempo, rest).

Recovery (more sleep, deload, rest day).

Nutrition (audit calories, prioritise protein).

Mindset (reframe plateau as progress).

3. Track your results over 7 days. Notice how your body and mindset respond.

---

📚 References

Ericsson, K.A. (2008) ‘Deliberate practice and acquisition of expert performance: A general overview’, Academic Emergency Medicine, 15(11), pp. 988–994.

Fleck, S.J. (1999) ‘Periodized strength training: A critical review’, Journal of Strength and Conditioning Research, 13(1), pp. 82–89.

Issurin, V.B. (2010) ‘New horizons for the methodology and physiology of training periodization’, Sports Medicine, 40(3), pp. 189–206.

Kreher, J.B. and Schwartz, J.B. (2012) ‘Overtraining syndrome: A practical guide’, Sports Health, 4(2), pp. 128–138.

Smith, D.J. (2003) ‘A framework for understanding the training process leading to elite performance’, Sports Medicine, 33(15), pp. 1103–1126.

What separates athletes from the rest of us? Spoiler: it’s not just genetics or fancy facilities. It’s the way they think, train, and live.

In this powerful, 30 minute episode, we break down the habits and systems that athletes use — and how you can apply them to your own life, no matter your level.

We’ll cover:

🧠 The athlete mindset — training as non-negotiable

📅 Habits and structure — why consistency beats willpower

📊 Feedback and accountability — why no one succeeds alone

🔁 Consistency over motivation — how athletes show up, even on hard days

⚡ Pro athlete examples: Ronaldo, Kipchoge, LeBron, Biles, Hamilton, Kobe & more

👉 Want coaching that helps you live like an athlete — whatever your starting point? Visit www.abperformance.training.

---

📋 Action Steps:

1. Pick one athlete habit to apply this week (training, sleep, nutrition, or accountability).

2. Treat it as a non-negotiable, just like brushing your teeth.

3. Track your progress for seven days and reflect on how you feel.

---

📚 References

Côté, J., Baker, J. and Abernethy, B. (2007) ‘Practice and play in the development of sport expertise’, Handbook of Sport Psychology, 3, pp. 184–202.

Ericsson, K.A. (2008) ‘Deliberate practice and acquisition of expert performance: A general overview’, Academic Emergency Medicine, 15(11), pp. 988–994.

Gucciardi, D.F., Hanton, S., Gordon, S., Mallett, C.J. and Temby, P. (2015) ‘The concept of mental toughness: Tests of dimensionality, nomological network, and traitness’, Journal of Personality, 83(1), pp. 26–44.

Holliday, B., Burton, D., Sun, G. and Weiss, C. (2008) ‘Goal-setting style and performance in sport’, Journal of Applied Sport Psychology, 20(3), pp. 379–395.

Schinke, R.J. and Stambulova, N.B. (2017) Athletes’ Careers Across Cultures. London: Routledge.