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.

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📋 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.

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📚 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.

For years, women have been told to just push through their periods, or worse, that hormones don’t matter for training. It’s time to change that.

In this bold, myth-busting episode, I’ll show you how to work with your cycle instead of against it — so you can train smarter, recover better, and perform at your best.

We’ll cover:

🌀 The four phases of the menstrual cycle explained in simple, practical terms

🏋️‍♀️ How to adapt your training across the month for strength, endurance, and recovery

⚽ Why athletes face higher injury risks during ovulation — and what to do about it

🍎 Nutrition strategies to fuel performance and manage cravings

🛌 Recovery, sleep, and stress hacks for better consistency

❌ The biggest myths about periods and performance — busted with science

🎯 Action Step: Start tracking your cycle this month. Note your energy, training quality, and sleep — and discover the rhythm your body’s been showing you all along.

👉 Ready to take this deeper? Visit me at www.abperformance.training for coaching that works with your physiology.

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📚 References

Elliott-Sale, K.J., Minahan, C., de Jonge, X.A.K.J., Ackerman, K.E., Sipilä, S., Constantini, N.W. and Lebrun, C.M. (2021) ‘Methodological considerations for studies in sport and exercise science with women as participants: A working guide for standards of practice for research on women’, Sports Medicine, 51(5), pp. 843–861.

McNulty, K.L., Elliott-Sale, K.J., Dolan, E., Swinton, P.A., Ansdell, P., Goodall, S., Thomas, K. and Hicks, K.M. (2020) ‘The effects of menstrual cycle phase on exercise performance in eumenorrheic women: A systematic review and meta-analysis’, Sports Medicine, 50(10), pp. 1813–1827.

Oosthuyse, T. and Bosch, A.N. (2010) ‘The effect of the menstrual cycle on exercise metabolism: Implications for exercise performance in eumenorrhoeic women’, Sports Medicine, 40(3), pp. 207–227.

Sims, S.T. and Heather, A.K. (2018) ‘Myths and methodologies: Reducing scientific design ambiguity in studies comparing sexes and/or menstrual cycle phases’, Experimental Physiology, 103(10), pp. 1309–1317.

Wojtys, E.M., Huston, L.J., Lindenfeld, T.N., Hewett, T.E. and Greenfield, M.L. (1998) ‘Association between the menstrual cycle and anterior cruciate ligament injuries in female athletes’, The American Journal of Sports Medicine, 26(5), pp. 614–619.

Summer’s been fun—BBQs, holidays, late nights—but now it’s time to hit reset. September is your comeback month, and in this episode we’ll build your blueprint for success.

I’ll walk you through how to:

Reset your nutrition without detoxes or crazy diets

Build a smart, sustainable training plan that actually lasts

Fix your sleep, stress, and structure so your habits stick

Take on 3 fun September challenges to boost motivation

This isn’t about punishing yourself for summer—it’s about building momentum and smashing the last quarter of the year with clarity, energy, and confidence.

🎯 Action Step: Write down your 90-day goal, lock in your 3 non-negotiable habits, and commit to one September challenge today.

👉 Want personalised coaching to help you design your own comeback plan? Head over to www.abperformance.training and let’s get started.

📚 References

Morris, R. (2022) Transitions on the Athlete Journey: A Holistic Perspective. In: Heaney, C., Kentzer, N. and Oakley, B. (eds.) Athletic Development: A Psychological Perspective. London: Routledge, pp. 47–66.

Lingham-Willgoss, C. and Heaney, C. (2020). Session 7, ‘The Comeback Framework’. Badged Open Course: The Athlete’s Journey – Transitions through sport. Available at: https://www.open.edu/openlearn (Accessed: 15 August 2025).

Smith, A. and Hopkins, J. (2021) ‘Behavioural strategies for habit formation: The role of consistency, cues and environment’. Journal of Health Psychology, 26(4), pp. 567–581.

Cohen, D.A. and Babey, S.H. (2012) ‘Contextual influences on eating behaviours: Heuristic processing and dietary choices’. Obesity Reviews, 13(9), pp. 766–779.

Chaput, J.P., Dutil, C. and Sampasa-Kanyinga, H. (2018) ‘Sleeping habits and obesity in adults’. Current Obesity Reports, 7(1), pp. 1–10.

Meal prep doesn’t have to be an all-day Sunday slog or an endless Tupperware tower of sadness. In this episode, I share practical, fuss-free strategies to make meal prep quicker, easier, and actually something you can stick to — without sacrificing taste, variety, or your sanity.

From real-life listener scenarios to my three favourite “minimal effort, maximum payoff” hacks, you’ll discover how to take back control of your nutrition, save time, and keep your goals on track — even on the busiest weeks.

🎯 Action Step: Choose ONE of the hacks from today and try it this week. Tag me @abperformancetraining or message me to let me know how it went!

💻 Find out more about my coaching, training plans, and free resources here: www.abperformance.training

📚 References

Wansink, B. and Sobal, J. (2007) ‘Mindless Eating: The 200 Daily Food Decisions We Overlook’, Environment and Behavior, 39(1), pp. 106–123.

Baumeister, R.F. and Tierney, J. (2011) Willpower: Rediscovering the Greatest Human Strength. New York: Penguin Press.

Kahneman, D. (2011) Thinking, Fast and Slow. London: Penguin.

Forget chasing the scales. In this episode, Alison dives deep into why building muscle is the ultimate game-changer — for your shape, your health, your hormones, and your future. Learn how to train, eat, and recover for lean, strong muscle without “bulking up,” bust myths that hold people back, and discover why muscle is your body’s best investment.

🎯 Action Step: Add one strength training session to your week — and start tracking your progress beyond the scale.

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📚 References

ACSM (2021) ACSM's Guidelines for Exercise Testing and Prescription. 11th ed. Philadelphia: Wolters Kluwer.

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.

Westcott, W.L. (2012) ‘Resistance training is medicine: effects of strength training on health’, Current Sports Medicine Reports, 11(4), pp.209–216.

Hunter, G.R. et al. (2010) ‘Resistance training and intra-abdominal adipose tissue in older men and women’, Medicine & Science in Sports & Exercise, 42(5), pp.934–941.

Srikanthan, P. and Karlamangla, A.S. (2014) ‘Muscle mass index as a predictor of longevity in older adults’, The American Journal of Medicine, 127(6), pp.547–553.

Tired of the scale messing with your head? This episode breaks down exactly why the number on the scale fluctuates, what it's actually measuring, and how to track fat loss progress without losing your mind.

Alison explains how hormones, hydration, stress, food volume, and strength training all impact your weight — and why “weight loss” isn’t the same as fat loss.

Plus, she gives you 8 better ways to track progress, the mindset shift you need to ditch scale obsession, and one action step to move forward with confidence.

🎯 Action Step: Choose one non-scale progress marker and start tracking it weekly. Let the scale take a back seat to real change.

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📚 References

Hackney, A.C. (2020) Stress and the neuroendocrine system: the role of exercise as a stressor and modifier of stress. Sports Medicine and Health Science, 2(2), pp.81–88.

Lujan, M.E., White, D.M. and Pierson, R.A. (2015) ‘A prospective observational study of weight changes during the menstrual cycle in normal women’, European Journal of Obstetrics & Gynecology and Reproductive Biology, 186, pp.1–5.

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.

Hall, K.D. et al. (2011) ‘Quantification of the effect of energy imbalance on bodyweight’, The Lancet, 378(9793), pp.826–837.

Paddon-Jones, D. et al. (2008) ‘Role of dietary protein in the sarcopenia of aging’, The American Journal of Clinical Nutrition, 87(5), pp.1562S–1566S.

Thomas, D.M. et al. (2013) ‘Why do individuals not lose more weight from an exercise intervention at a defined dose? An energy balance analysis’, Obesity Reviews, 13(10), pp.835–847.

Think fat loss only happens in the gym? Think again. In this episode, Alison breaks down NEAT — Non-Exercise Activity Thermogenesis — and how the calories you burn outside of workouts can make or break your progress. Learn how to increase your daily movement without adding hours to your schedule.

🎯 Action: Track your steps for 3 days — then aim to increase your weekly average by 1,000 steps.

REFERENCES

Levine, J.A., Eberhardt, N.L. and Jensen, M.D. (1999) ‘Role of nonexercise activity thermogenesis in resistance to fat gain in humans’, Science, 283(5399), pp. 212–214.

Levine, J.A. (2002) ‘Non-exercise activity thermogenesis (NEAT)’, Best Practice & Research Clinical Endocrinology & Metabolism, 16(4), pp. 679–702.

Hamilton, M.T., Hamilton, D.G. and Zderic, T.W. (2007) ‘Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease’, Diabetes, 56(11), pp. 2655–2667.

Clear, J. (2018) Atomic Habits. London: Penguin.

Are you truly hungry, or just bored, stressed, or tired?

In this episode, Alison Berrisford breaks down how to tell the difference between physical and emotional hunger, why your brain craves comfort foods when stressed, and 5 simple strategies to stop eating when you’re not actually hungry — without feeling deprived.

🎯 Your action step: Track your hunger for 3 days. Write ‘P’ for physical or ‘E’ for emotional next to each meal. Awareness is the first step to control.

🎧 Listen now and learn how to take back control of your cravings.

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✅ REFERENCES

Van Strien, T. (2018) ‘Causes of emotional eating and matched treatment of obesity’, Current Diabetes Reports, 18(6), 35.

Kristeller, J.L. and Wolever, R.Q. (2010) ‘Mindfulness-based eating awareness training for treating binge eating disorder: The conceptual foundation’, Eating Disorders, 19(1), pp. 49–61.

American Psychological Association (2011) Stress and eating. Available at: https://www.apa.org/news/press/releases/stress/2011/eating (Accessed: 22 July 2025).

Wansink, B. (2006) Mindless Eating: Why We Eat More Than We Think. New York: Bantam Dell.