On episode 752 of the 40+ Fitness, Coach Allan guides you through the critical challenge of making your fitness journey stick, especially during those pivotal first three weeks—what he calls the notorious "week three quit." Drawing from his personal experiences and coaching expertise, Coach Allan shares a practical, step-by-step 21-day plan designed to help you build lasting motivation, cultivate accountability, and set the right foundation for sustainable change. Time Stamps:

05:13 Building motivation through accountability

08:26 Building a 21-day foundation

13:27 Choosing between coach and peers

16:50 Small, simple actions for success

17:36 Creating a daily routine

23:26 Motivation challenges in week three

26:30 Setting and Adjusting New Goals

29:41 Adjusting daily habits and routines

33:48 Forming Habits and Self-Management

On episode 751 of the 40+ Fitness Podcast, Coach Allan sits down to discuss restarting a health and fitness regimen with Steve Kamb, the founder of Nerd Fitness.

The conversation focused on how to create lasting change in health and fitness, especially for individuals over 40 facing the unpredictable realities of life. One concept discussed was the "back to normal fallacy"—the tendency to believe that perfect circumstances are just around the corner and that change will be easier then. A key theme that emerged was embracing failure as a normal, even necessary, part of progress, and recognizing that setbacks offer valuable lessons rather than defining personal worth. The discussion explored the PACT framework (Pause, Accept, Change, Try), offering a practical system for navigating obstacles and trying again with self-compassion and flexibility. Several points were raised, including the importance of setting realistic expectations, using strategies like "strategic half-assing" for sustainable progress, and learning to accept imperfections as part of a meaningful, successful journey. Time Stamps:

03:29 Introducing Steve Kamb of Nerd Fitness

09:19 Steve's fitness journey and insights

12:53 Learning from past mistakes

15:39 Writing and editing the book

17:54 Importance of Pausing and Reflecting

23:20 Trying a 30-day diet plan

25:02 High expectations and personal growth

29:03 Finding joy in healthy habits

31:43 Jody's Journey and Resilience

36:07 Kintsugi and life philosophy

38:22 Breaking my favorite mug

40:48 Strategically half-assing workouts https://howtotryagain.com https://40plusfitness.com/stick

On episode 750 of the 40+ Fitness Podcast, Coach Allan discusses motivation.

The conversation focused on the deeply personal journey of navigating health setbacks, life changes, and the pursuit of lasting motivation. One concept discussed was the cycle many face when starting a fitness regimen, often quitting around the infamous "week three," and how this repeated loop is rarely due to laziness or lack of willpower. A key theme that emerged was the importance of building the right kind of accountability and support, whether through coaches, peers, or personal systems, in order to break free from this pattern. The discussion explored the "motivation map," a model designed to help listeners not only find motivation but make it durable (40plusfitness.com/stick), turning healthy actions into ingrained identity and permanent habits. Several points were raised, including the vital roles of intrinsic and extrinsic motivation, the need for self-management, and the value of asking for help as a true sign of strength. Time Stamps:

03:15 Struggles managing family and business

08:03 Coaching background and experience

11:34 Breaking the three week loop

13:06 Introducing the motivation map

18:09 Reducing friction in workouts

19:57 Falling into bad habits

23:55 Motivation in group fitness classes

28:05 The strength in asking for help

30:13 Dealing with high blood pressure

33:39 Kidney cancer treatment journey

38:14 Making accountability work for you

40:44 Recognizing the need to quit

44:12 Evolving through coaching stages

46:26 Becoming a Serious Runner

49:32 Advancing to a higher running level

52:25 Building permanent motivation and identity Get the free Make It Stick Guide at 40plusfitness.com/stick.

On episode 749 of the 40+ Fitness Podcast, we on the five essential keys to strength training for individuals over 40. Coach Allan explored why full-body workouts, progressive overload, training volume, consistency, and proper recovery are crucial for building and maintaining strength as we age. Several points were raised, including the importance of using compound movements, adjusting your workout routine to break through plateaus, and ensuring adequate protein intake for muscle repair and growth. Time Stamps:

04:41 #1 - Focus on full-body resistance training.

07:43 #2 - Your workouts need to be progressive.

13:15 #3 - Focus on volume.

18:54 #4 - Consistency.

21:35 #5 - We need recovery to get stronger.

29:50 Bonus - We need adequate protein.

34:18 Summary

https://40plusfitness.com/summit https://40plusfitness.com/protein

Join us on the Ultimate Men's Health Summit at https://40plusfitness.com/summit. On episode 748 of the 40+ Fitness Podcast, we're joined by Funk Roberts—a former professional athlete, best-selling author, and global influencer known for helping men over 40 transform their health and fitness naturally.

On this episode, we dive deep into the core challenges men face after 40, from loss of identity and declining testosterone, to smarter training strategies, optimal nutrition, recovery, and the importance of building a lasting lifestyle and legacy.

Get ready for actionable insights and powerful stories that show it's never too late to reclaim your vitality, strengthen your body, and rediscover your purpose.

Time Stamps:

05:54 Reflecting on identity after retirement

08:00 Discussing personal purpose and roles

11:22 Overcoming challenges with health programs

13:44 Improving testosterone through lifestyle changes

17:20 Traditional bodybuilding and recovery challenges

21:20 Home workout essentials and recovery

25:55 Understanding Carb and Energy Dynamics

28:43 Eating healthy while traveling

32:27 Morning stress-relief routine

33:13 Meditation and its benefits

38:41 Legacy and lifestyle changes

42:31 Discussing high quality protein and carbs

45:55 Eating healthy while traveling https://40plusfitness.com/summit

On episode 747 of the 40+ Fitness Podcast, Coach Allan breaks down the five essential keys to successful weight loss. Whether you're looking to shed a few pounds, build strength, or simply create healthier habits, today's episode offers practical tips and real-world wisdom to guide you on your journey. From cultivating the right mindset and understanding your true motivations, to embracing mindful eating, prioritizing whole foods, and building resilience through adaptable planning, Coach Allan shares the foundational strategies that make lasting results possible.

TIme Stamps:

02:28 Key #1 - Mindset

04:41 Key #2 - Awareness

07:32 Key #3 - Slow Down

10:22 Key #4 - Nutritional Density 13:33 Key #5 - Adaptable Plan

16:43 Summary

19:38 Bonus - Accountability

https://40plusfitness.com/summit

On episode 746 of the 40+ Fitness Podcast, Coach Allan welcomes back Dr. Susan Peirce Thompson, New York Times best-selling author and founder of Bright Line Eating. In this episode, we dive into her latest book, "Maintain: Three Simple Shifts That Turn Temporary Weight Loss into Lasting Freedom."

Weight loss is an incredible achievement, but as many of us know, maintaining that loss can be even more challenging.

Dr. Peirce Thompson shares why shifting your identity and developing the right mindset and resources are crucial for sustaining weight loss. We'll explore the three key identity shifts—being devoted, becoming resourced, and allowing yourself to be liberated from the struggle with food—along with practical strategies and tools to help you stay on track for the long term.

Time Stamps:

03:57 Comparing weight loss to romance

06:15 Discovering food addiction journey

11:39 Sticking to a defined diet

15:11 Supporting friends through tough times

16:10 Importance of setting boundaries

21:43 Struggles with weight and life issues

22:44 Finish line anxiety and weight maintenance

26:27 Planning for a successful day

29:38 Understanding internal family systems

33:22 Promoting the 14-day challenge https://brightlineeating.com

On episode 745 of the 40+ Fitness podcast, Coach Allan dives into a powerful formula for achieving lifelong health and fitness, uncovering the real reasons why so many of us struggle to follow through on our wellness goals. Drawing from personal experiences and practical examples, Coach Allan explores the often-overlooked costs—and investments—of making meaningful change, including time, effort, money, and the crucial concept of opportunity cost. Whether you're aiming to lose weight, get stronger, or simply live a healthier, more energetic life, this episode is packed with insightful advice to help you balance the equation and unlock your full potential. Time Stamps:

03:51 Understanding costs of change

08:31 Starting with small efforts

10:40 Investing money

14:14 The cost of inaction

19:11 An example of the forumula

25:11 Deciding on lifestyle investments

On episode 744 of the 40+ Fitness Podcast, Coach Allan explores the concept of "The Two Futures" when it comes to your health and fitness. This episode is about empowering you to choose a path toward a more energetic, healthy, and fulfilling future. Coach Allan shares personal stories and practical guidance, helping you envision what you truly want out of your life if you knew you couldn't fail. We dig into how to keep the activities and relationships you love, stay true to yourself, and be present for the moments that matter most. Time Stamps:

03:22 Imagining a future without limits

08:52 Finding purpose beyond fear

09:50 Building bridges to personal growth

15:12 Discussing future health goals

19:02 Planning for memorable future events

22:41 Planning your ideal future

24:18 Motivational choices and opportunities

On episode 743 of the 40+ Fitness Podcast, Coach Allan asks the tough question: Are you ready to embrace the suck? In this special solo episode, Coach Allan opens up about a challenging stretch in his own life, including the loss of his mother, managing a complicated estate, and facing his own health setback with a cancer diagnosis and major surgery. Through his personal experiences, Coach Allan explores the crucial importance of building a strong base—physically and emotionally—to handle life's inevitable setbacks. This episode dives into the value of consistent healthy habits, doing the hard things even when you don't want to, and making choices today to set yourself up for resilience tomorrow.

On episode 742 of the 40+ Fitness podcast, Coach Allan dives into a listener Q&A, addressing some of the most common—and crucial—questions facing health-minded adults over 40. Coach Allan unpacks strategies for staying motivated as a couple, outlines foundational functional fitness exercises for those in their 60s, explains the importance and methodology of power training as we age, and explores the real role of supplements, vitamins, minerals, and hormones in optimizing your health. Time Stamps:

03:22 Sharing goals and supporting partners

06:46 Setting goals and accountability

11:08 Finding a workout you'll stick to

13:27 Importance of strength and stamina

19:46 Training for power with plyometrics

21:40 Building strength and power

24:16 Training strength vs. power

27:26 Kayaking as an exercise

32:16 Kayaking and supplementation discussion

33:03 Focusing on big health priorities

38:50 Blood tests for nutrient levels

39:45 Routine health checks and supplements