Progress has slowed… and your instinct is to do more.
More cardio.
More restriction.
More intensity.
But what if the answer isn’t more effort — it’s smarter adjustment?
In this episode of The Fundamentals of Fitness, Alison walks you through the structured plateau protocol high performers use when results stall. You’ll learn how to audit your sleep, recovery, nutrition consistency, daily movement, and life stress — and how to adjust intelligently without panic, burnout, or punishment.
Because progress isn’t fragile.
It just requires structure.
✅ ACTION STEPS
If your progress has slowed:
Review 3–4 weeks of data (not days).
Run the 5-point audit honestly.
Adjust one variable only.
Monitor for 10–14 days.
Reassess calmly before making further changes.
Structure > emotion.
Precision > punishment.
Consistency > intensity.
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 Haff, G.G. (2009) Periodization: Theory and methodology of training. 5th edn. Champaign, IL: Human Kinetics.
Levine, J.A. (2002) ‘Non-exercise activity thermogenesis (NEAT): environment and biology’, American Journal of Physiology-Endocrinology and Metabolism, 286(5), pp. E675–E685.
McEwen, B.S. (1998) ‘Protective and damaging effects of stress mediators’, New England Journal of Medicine, 338(3), pp. 171–179.
Nedeltcheva, A.V., Kilkus, J.M., Imperial, J., Schoeller, D.A. and Penev, P.D. (2010) ‘Insufficient sleep undermines dietary efforts to reduce adiposity’, Annals of Internal Medicine, 153(7), pp. 435–441.
Spiegel, K., Tasali, E., Penev, P. and Van Cauter, E. (2004) ‘Brief communication: sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite’, Annals of Internal Medicine, 141(11), pp. 846–850.
Issurin, V.B. (2010) ‘New horizons for the methodology and physiology of training periodization’, Sports Medicine, 40(3), pp. 189–206.
