Podcast: Play in new window | Download
Summary
On episode 620 of 40+ Fitness, Coach Allan lays out the idea of your perfect repeatable week, a way to build consistency into health and fitness without depending on any single day going right.
He breaks the concept into three parts: your (built around your own life, not a program borrowed from an influencer), perfect (a stretch target that starts from where you are now, not an ideal none of us can hit), and repeatable (realistic enough to run week after week).
Allan walks through how he structures his own week, from Sunday batch cooking and grocery shopping to weekday morning workouts and weekend cardio, and how rating each week on a simple scale helps you improve it over time.
Links
- https://40plusfitness.com
Key Takeaways
- Build a perfect repeatable week instead of chasing a perfect day. A week gives you flexibility a single day can't, since a bad Tuesday can be balanced out by a strong Saturday.
- “Your” means the plan has to fit your actual life. It's not a program copied from an influencer or a generic template. It has to work around your job, your schedule, and your goals specifically.
- “Perfect” is conditional and starts from where you are right now. A professional athlete's perfect week looks nothing like yours, and that's fine. The target is the best version of your current life, not someone else's.
- “Repeatable” means realistic enough to actually run week after week. A schedule you can only pull off during a slow work week isn't repeatable, and repeatability is what actually creates consistency.
- Structure your week around what's already fixed. Know your set commitments first, like work hours, then fit training, cooking, and rest into the time that consistently repeats around them.
- Batch cook and shop on the same day every week. Allan uses Sunday to grocery shop and prep meals for the fridge and freezer, so weekday decisions about food are already made before the week gets busy.
- Rate each week against your own “perfect” and use the gap to learn. A one-to-seven scale after each week shows you what worked and what didn't, without turning a bad week into self-judgment.
- Swap “perfect” for “ideal” if the word feels like too much pressure. The framework works the same either way. What matters is having a repeatable standard to aim for, not the label you put on it.
“When you're looking at change, comfort is the enemy.”
Coach Allan
Another Episode You May Enjoy
Episode 740 – How heat makes you healthier and more fit with Bill Gifford
Episode Notes
Podcast: 40+ Fitness
Episode: 620
Published: 2023-12-12
Host: Allan Misner (aka Coach Allan), author of The Wellness Roadmap
Guest(s): —, our co-host, Coach Rachel
Listen & Subscribe: Apple Podcasts · Spotify · YouTube (audio only)