40+ Fitness Podcast

On episode 732 of the 40+ Fitness podcast, Coach Allan welcomes strength and fitness legend Dan John to the show, a man whose decades of experience span from elite athletics to coaching and academia. In this episode, Coach Allan, fresh off celebrating his 60th birthday, shares a hard-hitting statistic: only 22% of people actually follow the bare minimum guidelines for strength training. This sets the stage for a powerful conversation on why resistance training isn't just a good idea. It's absolutely vital for anyone over 40 who wants to maintain their health, function, and independence into their later years. Dan John unpacks his concept of "everyday strength," the kind of lasting fitness that lets you handle anything life throws your way, from carrying all your groceries in one trip to chasing after grandkids without missing a beat. Together, Coach Allan and Dan John break down how your focus should evolve with age: building foundational strength in midlife, prioritizing muscle mass, joint mobility, and regular walking as you move through your 50s, 60s, and beyond. Tune in for actionable tips, insights on how to structure your training for the long haul, and the wisdom you need to invest in your future health. Time Stamps: 04:29 Embracing Strength and Growth 09:15 Strength Retention Over Time 11:20 Everyday Strength and Progression 13:51 Focus on Joint Mobility 18:04 Planning for Independence and Mobility 21:47 Longevity vs. Modern Enhancements 23:53 Pot Belly and Happiness Link 29:22 Walking Routine and Steps 30:43 Why Walking Beats High-Intensity Workouts 35:15 Muscle Beach Memories, 1977 38:39 Steps, Meals, and Caloric Balance 41:44 Embrace the Obvious for Wellness 42:58 Visit Dan John University - https://danjohnuniversity.com

On episode 731 of the 40+ Fitness podcast, Coach Allan welcomes Cori Lefkowitz, founder of Redefining Strength and author of The Strong System: Transform Your Mindset and Build Your Best Body at Any Age. This conversation is packed with real talk about what truly drives long-term fitness success—beyond the fad diets and quick fixes. Cori shares her straightforward, blueprint-style approach, emphasizing the power of mindset, aligning your goals with your lifestyle, and making sustainable changes that actually stick. If you've ever struggled to get consistent with strength training, felt stuck chasing someone else's tactics, or sabotaged yourself after a setback, this episode is full of insights and practical strategies to help you break free from the cycle. Cori explains her STRONG acronym, the importance of reflection, and why knowing your non-negotiables is essential—not just for your fitness journey, but for your overall well-being. Tune in as we dive deep into personalized fitness tips, the strength-cardio continuum, and actionable ways to optimize your health and performance, no matter your age. Time Stamps 05:03 Start Where You Are 07:43 Shaping Habits Through Reflection 11:22 The Power of the Pause 14:24 Unlearning to Build Better Habits 19:01 Focusing on Mile Markers 21:45 Balancing Habits and Sacrifices 26:17 Aligning Habits with Lifestyle 29:44 Managing Life's Stress Overflow 32:31 Long-Term Fitness Over Quick Fixes 36:10 Balancing Habits Checkbook 36:59 1% Improvements for Lasting Growth https://Redefiningstrength.com/book

On episode 730 of the 40+ Fitness podcast, Coach Allan welcomes back Hilary Topper, an inspiring endurance athlete, coach, and author. Once a self-proclaimed non-athlete, Hilary Topper shares her extraordinary journey from lacing up her running shoes for the first time at age 48 to becoming a triathlon competitor and coach. Together, they dive into her new book, Unlocking the Triathlon: A Beginner's Guide to Competing in a Triathlon, providing a roadmap for anyone curious about trying a triathlon—especially if the idea has ever felt intimidating or out of reach. In this episode, you'll learn what a triathlon really entails, the different types and distances you can try, and how to take those crucial first steps, no matter your fitness level. Hilary Topper and Coach Allan cover practical advice on gear, training, and overcoming common fears, plus the importance of mindset, nutrition, and celebrating your personal progress. Whether you're looking for a new fitness challenge, want to shake up your routine, or simply enjoy stories of transformation and perseverance, this conversation is packed with expert tips and encouragement to help you unlock your full potential at any age. Time Stamps 05:39 Progression to Endurance Challenges 07:54 Multisport Options for Everyone 14:01 Running vs. Triathlon Costs 16:12 Wetsuits and Goggles Tips 17:48 Tech-Enhanced Swimming Gear Tips 21:36 Understanding Training Zones 25:38 Effort Zones Explained 27:48 Positive Self-Talk for Confidence

On episode 728 of the 40+ Fitness podcast, Coach Allan is joined by special guest Kayla Gergen, a certified personal trainer and licensed dietitian. Together, they dive into the world of rucking—a powerful way to boost strength and endurance simply by walking with weight. Drawing from her book RuckFit, Kayla Gergen shares actionable tips for safely getting started, explains the unique benefits rucking offers for joint health, muscle building, posture, and bone density, especially for those over 40. Whether you're looking for a low-impact but effective fitness routine, or just eager to shake up your regular walk, this episode has practical advice, inspiration, and a few entertaining stories from Allan's own rucking experiences. Learn how rucking can fit into your life—no matter your age or fitness level—and how you can adapt, improve, and stay consistent on your journey to better health. Time Stamps: 05:22 Don't Carry Excess Weight 06:22 Carrying the Radio for Others 11:24 Rucking Benefits for Over-40s 15:35 Beginner Rucking Tips 16:29 Rucking: From Backpack to Weight Plates 20:40 Rucking Tips and Recovery Basics 24:51 Grace and Flexibility in Setbacks 28:06 Benefits of Joining a Ruck Club 31:13 Holistic Health and Lifestyle Balance Get the book on Amazon: Ruck Fit - https://amzn.to/3N84BRW https://www.instagram.com/kaylagirgenrd/