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Summary
On episode 120 of 40+ Fitness, Coach Allan breaks down failure heading into a July 4th holiday weekend built around barbecue, beer, and processed food, and asks how you turn a slip into something you actually learn from.
His argument: every failure runs on a habit loop of trigger, action, and reward, and once you can name your own trigger and action, you can either avoid it or swap in something else before the next holiday, party, or hard day hits.
He also draws a line between the people who pull you back into old habits and the people who help you stick to new ones, and closes with a simple reframe: a bad day is just a bad day, not a failure, unless you quit.
Links
- https://40plusfitness.com
Key Takeaways
- Every slip follows a habit loop: trigger, action, reward. Naming your own trigger and action is the first step to actually breaking the pattern instead of just feeling bad about it afterward.
- Holidays are classic triggers. The smell of the grill, someone handing you a beer, and a table full of familiar foods all pull you toward the same old action before you even decide to eat.
- The reward is emotional, not just about taste. Food gets tied to family time and good memories, which is why the craving builds year over year and starts to feel like a mild addiction.
- The easiest fix is removing the trigger entirely when you can. Allan's example: if walking past the snack machine tempts you, walk a different route and skip the decision altogether.
- When you can't avoid the trigger, change the action instead. Bring a meal you actually want, like a prepared salmon filet and premade salad, so you have a plan ready before the craving hits.
- Watch out for “haters” who push you back toward the old habit. Comments like “it's just one day” or “Aunt Sally will be upset” are pressure, not obligation. You don't owe anyone an explanation for choices you're making for your own health.
- Look for “anchors” who support the new habit instead. Another family member eating the way you want to eat makes the choice feel normal instead of conspicuous, and can shift the whole group over time.
- Allan's own Thanksgiving fix: he ships in a pasture-raised turkey and preps his own vegetables ahead of time, then fills most of his plate with those and only samples everything else.
- A slip is a point in time, not a verdict on you. Beating yourself up doesn't undo it. Analyze the trigger and action, get back on the path, and remember you haven't failed unless you quit.
“You haven't failed unless you quit.”
Coach Allan Misner