40FIT The Podcast : Real Talk for Women Over 40

Join the September 40fit Challenge- https://ontrack40fit.com
 
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Forty-Fit: What the September Challenge Actually Is and Why It Works
Nikki and Leanne break down their Forty-Fit challenge for women in their 40s and beyond, explaining why it is not a macro-counting or meal-plan-following program. Instead, it is a three-week coaching challenge built around accountability, flexibility, and real-life consistency.They also explain why the biggest outcome is often not just fat loss, but a major mindset shift that helps women stay in control long after the challenge ends.
Key topics
In this episode, Nikki and Leanne explain that Forty-Fit is a three-week over-40s fitness and fat loss challenge, designed to help women regain control, build routine, and get results in a realistic way.
They emphasize that it is not a macro challenge, not a strict meal plan program, and not a generic workout-only offer.
Leanne shares that accountability is the real engine of the challenge, especially because it is delivered through daily coaching and ongoing support rather than just group motivation.
Nikki explains why the challenge is built for real life, including weekends, social events, work stress, travel, family chaos, hormones, and days when everything goes wrong.
They discuss why meal plans alone usually fail, because they do not teach women how to make food choices work in ordinary life situations.
The challenge uses range targets and personalized coaching to help participants stay flexible while still making progress.
Nikki and Leanne both highlight that the biggest transformation is often a mindset shift, where women stop seeing themselves as lazy, broken, or incapable of change.
They share that many clients return to the challenge multiple times because it acts as a powerful reset and refresh.
They discuss how women in their 40s are increasingly claiming strength, fitness, and fat loss on their own terms, not as a period of decline.
They stress that the challenge is especially effective for busy women who do not have perfect schedules, because that is exactly when coaching support matters most.
Timestamps:00:00 - Welcome back and why this episode is about Forty-Fit00:46 - What people assume the challenge is01:00 - Forty-Fit defined as a three-week over-40s challenge02:07 - Why consistency matters more than excitement03:21 - Why accountability is different when it is done properly03:51 - Why they do not give generic meal plans or workout plans05:03 - Sustainable habits beat short-term information06:11 - Why community alone is not the same as accountability07:28 - The real reason women struggle with results08:45 - Why weekends, travel, and busy days break most plans10:05 - How the challenge teaches women to handle normal life11:37 - Why fat loss is only one part of the outcome12:20 - Range targets and flexible coaching13:13 - How daily coaching calls work in practice14:22 - The value of personalized coaching across the challenge15:49 - The mindset shift clients say changes everything16:50 - Why the results keep going after the three weeks17:55 - Why mindset is the hardest benefit to market18:43 - Why the challenge is simple, not time-consuming20:10 - Why busy, imperfect weeks are the best time to join21:21 - Why the challenge is for your hardest days, not your easiest22:21 - Why meal plans can keep people stuck23:21 - Building a routine around your real preferences and lifestyle24:33 - Why calorie deficit does not have to mean misery25:10 - Hannah’s example and her three-week results26:39 - The power of being around women in the same stage of life28:03 - Why the challenge is relevant even if you are not exactly 4029:14 - Women in their 40s redefining strength and fitness31:37 - How the challenge has evolved over three years32:45 - Why participants have a positive experience34:35 - Why Nikki and Leanne’s own experiences matter35:12 - You can still feel your best in your 40s35:47 - Starting from scratch in your 40s can be a huge advantage37:17 - What to expect before the challenge starts38:17 - Closing thoughts and invitation to join
Notable quotes
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“It is getting you back to being consistent.”
 
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“You can walk into any situation and know how to handle it.”
 
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“You can absolutely feel the best you have ever felt in your life in your forties.”
 

Join the September 40fit Challenge - https://ontrack40fit.com
 
Email us with your questions and stories support@ontrack40fit.com
 
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Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
 
Morning workouts, fasted training, and building a routine that actually sticks
Nikki and Leanne answer a listener question about morning routines, sleep, and whether you need to eat before training. They break down the fasted versus fed workout debate, share what works in their own routines, and explain why consistency, sleep, and a low-friction setup matter more than internet rules.In this episode, Nikki and Leanne also cover a few weekly favorites, a gym ick, and one practical core exercise tip that makes cable crunches work better.
Key topics
Leanne shares that she’s feeling more in control after studying for her MNU nutrition qualification, even with three exams coming up.
Nikki talks about how holidays can disrupt a good routine, and why it helps to loosen control without losing momentum entirely.
A listener question from Lucy kicks off the main topic: when to sleep, when to train, and whether fasted workouts are a bad idea for women.
Leanne says the fasted versus fed debate is overcomplicated online, and that the best approach depends on how you feel and perform.
They call out the fear-based messaging around cortisol and fasted training, especially the idea that women must eat before exercise.
They explain that fasted training is more relevant for long endurance or high-demand sessions, not necessarily a 30 to 45 minute weights workout.
Nikki shares her personal approach: a half protein shake before training, then the other half after, so she gets a bit of fuel without adding much to her day.
Leanne explains how fueling the day before, especially with enough carbs, helps with harder sessions like leg day.
Both hosts stress that sleep is non-negotiable and can affect food choices, training quality, and overall consistency.
They discuss why morning workouts work for them mentally, because getting it done early removes the option to negotiate it away later in the day.
Leanne describes the ripple effect of an early workout: more water, better food choices, more patience, and feeling more in control.
They close with a practical workout setup tip: make your workout slot non-negotiable and remove as many decisions as possible the night before.
Timestamps
(00:00) Blonde hair chat and weekly catch-up(00:53) Leanne’s study load and exam nerves(03:24) Nikki’s routine, holidays, and why breaks can feel disruptive(05:01) Lucy’s question on morning routines and fasted training(06:30) Why the online fasted training debate gets so noisy(08:04) Cortisol, exercise stress, and what the evidence actually says(09:13) When fasted training makes sense and when it doesn’t(09:43) Leanne’s coffee plus protein powder morning routine(10:59) Old fat loss advice versus today’s cortisol warnings(11:49) Why some clients need food before training and some don’t(12:19) How Nikki shifted from 5 a.m. workouts to 6 a.m.(12:49) Half a protein shake, less pressure, and testing what feels best(14:19) Appetite timing and why mornings are not when Nikki is hungriest(14:46) Fueling the day before for better training performance(15:34) Friday takeaway night and using carbs to support Saturday leg day(16:04) Sleep as the foundation for good training and food decisions(17:02) Bedtime routines, Oura scores, and the impact of consistent sleep(18:12) Gradually shifting your wake-up time instead of forcing it(18:42) Morning workouts are not easy for everyone(19:06) Why early training removes decision fatigue(20:07) The importance of laying out workout clothes the night before(20:37) Why people who train in the morning still feel tired(21:07) How later workouts keep getting pushed back(22:37) Adapting your routine and shifting your circadian rhythm(23:20) Leanne on why mornings are the only slot that works for her(23:46) The domino effect of finishing a workout early(25:10) How a workout shapes the rest of the day(26:40) Identity, food choices, and why one good decision leads to another(27:39) How to find the least resistant workout slot and make it non-negotiable(29:11) Lucy’s question answered and quick-fire time(29:34) Nikki’s obsession: peppermint tea for digestion(30:51) Leanne’s obsession: enjoying the nice weather and summer(33:00) Nikki’s ick: the phrase hot girl walk(33:52) Leanne’s ick: gym smells and body odor on equipment(34:41) Nikki’s best thing eaten: burger salad bowls(36:23) Leanne’s best thing eaten: vegetarian Domino’s before leg day(37:00) Nikki’s best advice: you don’t have to rush what’s meant to last(38:12) Leanne’s best advice: remember who you are and what you’re capable of(39:03) Forty Fit recommendation: foam roller setup for cable crunches(41:06) How to send in questions and what’s coming next for Forty Fit
Notable quotes
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"You don't have to rush what's meant to last."
 
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"Remember who the F you are and you are more capable than you think."
 
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"Make it your slot, make it a hard boundary, non-negotiable."
 
Action items
If morning workouts work for you, keep them simple and decision-free.
Try training fasted or fed based on how your body actually feels, not internet pressure.
Protect sleep before trying to fix training consistency.
Prep your workout clothes and equipment the night before.
If you struggle to stay consistent, pick the time slot with the fewest obstacles and treat it as non-negotiable.
For cable crunches, use a foam roller behind the knees to stop your hips from taking over.
 

 
In this episode, Nikki and Leanne explore the impact of online noise, misinformation, and the obsession with quick fixes in health and fitness for women over 40. They emphasize the importance of sticking to basics, understanding the motives behind viral content, and focusing on sustainable habits.
 
Keywords
women over 40, health, fitness, online noise, misinformation, basics, sustainable habits, Instagram, fitness myths, hormonal health
 
Key Topics
Impact of online noise and misinformation on women's health
The role of social media algorithms in spreading unregulated advice
The importance of sticking to basic, sustainable health habits
The motives behind viral fitness claims and their lack of scientific backing
The influence of influencers and unqualified health advice
The significance of understanding your own lifestyle and needs
The dangers of overcomplicating health and fitness with trendy hacks
The importance of consistency and long-term habits over quick fixes
The need for credible, research-based information in health decisions
Practical tips for women over 40 to maintain health and fitness
Sound Bites
"Certainty and novelty drive viral content"
"Most issues are a knock-on effect from basic habits"
"Look out for influencers claiming absolute certainty"
Chapters
00:00Introduction: Navigating online noise in health and fitness
02:05The impact of social media algorithms on health advice
04:03The distraction of trendy hacks and viral claims
05:59The importance of sticking to basics for sustainable health
08:09The influence of influencers and unregulated advice
10:06Common misconceptions about calorie intake and fat loss
12:00The rise of affiliate marketing and sponsored content
13:59The complexity of hormonal health and the importance of balance
15:57Practical, sustainable habits for women over 40
18:02The dangers of overcomplicating health with trendy hacks
19:57The importance of long-term consistency and self-awareness
21:56The impact of misinformation on exercise and nutrition choices
23:46The role of credible information and research in health decisions
25:57Upcoming free coaching session and community support
27:52Personal updates and reflections from Nikki and Leanne
30:01Addressing the online noise and online 'icks'
31:54The truth about Amazon affiliate links and online marketing
34:00Enjoying simple pleasures: Fish and chips and staycations
35:52Reflecting on living authentically and sustainably
37:59Closing remarks and upcoming plans
 
 
un fortunately we have had to postpone the fatloss clinic but you can join the September 40fit challenge waitlist here - https://ontrack40fit.com
Email us with your questions and stories support@ontrack40fit.com
 
Follow us on instagram
Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
 

Join the 40fit waitlist - https://ontrack40fit.com
Email us with your questions and stories support@ontrack40fit.com
Follow us on instagram
Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
In this episode, Nikki and Leanne discuss navigating life's upheavals, building new routines, making friends in your 40s, and embracing the opportunity to start over after major life changes.
 
Keywords
 
self-improvement, friendship, life transitions, health, fitness, mental resilience, making friends, new beginnings, community, personal growth
 
Key Topics
The importance of small, consistent actions in life changes
Strategies for making friends in your 40s and beyond
Reframing upheavals as opportunities for growth
The role of community and online connections
Balancing priorities during major life transitions
The mental shift from seeking external validation to self-improvement
Practical tips for rebuilding routines and confidence
The significance of mental resilience and self-compassion
Chapters
00:00Introduction: Embracing Change and New Beginnings
02:02The Challenges of Parenting and Holiday Juggling
04:10Jodie's Story: Navigating Major Life Transitions
05:54Normalizing the Feelings of Losing Yourself
08:08Small Steps to Reclaim Your Identity
10:06Building Confidence and Making New Friends
12:08Online Communities and Social Connections
14:06Overcoming Social Awkwardness in Your 40s
15:53The Power of Repetitive Environments for Friendship
17:58Sharing Vulnerabilities to Build Deeper Connections
20:03The Excitement of Starting Over
22:05Small Steps and Confidence in New Environments
24:00The Empowerment of Rebuilding Your Life
26:08Celebrating Personal Achievements and Progress
28:01The Joy of Simple Pleasures and Routine
30:05Addressing the 'Ick' Moments and Online Targeting
32:01The Realities of Supplements and Long-term Goals
34:00Favorite Food and Self-care Highlights
35:59The Power of Small, Consistent Actions
38:00Community Engagement and Closing Remarks
 
 

Join the 40fit waitlist - https://ontrack40fit.com
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Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
 
In this episode, Nikki and Leanne explore how to enjoy holidays without compromising your health and fitness goals. They share practical tips on maintaining balance, managing expectations, and returning to routine after vacation.
Keywordsholidays, fitness, health, balance, routine, mindset, nutrition, movement, holiday tips
 
Key Topics
Balancing enjoyment and health during holidays
Reassessing success and goals for holiday periods
Practical strategies for maintaining routine
Mindset shifts around food and movement
Managing post-holiday weight and bloating
 
Titles
How to Enjoy Holidays Without Sabotaging Your Progress
Balancing Fun and Fitness on Vacation
 
Chapters
00:00Introduction: Why Holidays Don't Have to Derail Your Progress
01:52Maddie's Story: Overcoming Challenges with Partial Deafness
03:51The Myth of All-or-Nothing Holiday Mindset
08:06Defining a Successful Holiday: Enjoyment and Balance
12:04Strategies for Maintaining Routine While Traveling
18:54Changing Perspectives: Seeing Food and Movement Differently
25:01Post-Holiday Body Changes and How to Manage Them
28:53Returning to Routine: The Key to Long-Term Success
Resources
Walida Skin Food
Pedal Power Bike Lessons

Join the 40fit waitlist - https://ontrack40fit.com
 
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Summary
In this episode, Nikki and Leanne explore the concept of range targets in dieting and fitness. They discuss how flexible targets can reduce all-or-nothing thinking, improve consistency, and enhance long-term success.
Keywordsrange targets, flexible dieting, fat loss, nutrition, fitness, mindset, sustainable habits
 
Key Topics
Range targets and their role in flexible dieting
The psychological benefits of using ranges instead of fixed numbers
How range targets help avoid all-or-nothing mindset
Practical examples of setting and using range targets for calories, steps, and workouts
The importance of sustainability and long-term mindset in fat loss
 
Chapters
00:00Introduction to the episode and guest
00:59Nikki shares her recent experience with carbs and workouts
04:56Introduction to range targets and their benefits
06:00Explaining what a range target is for beginners
07:50The psychological impact of fixed vs. range targets
10:01How range targets provide flexibility and reduce guilt
11:57Applying range targets to different variables (calories, steps, workouts)
16:02Common misconceptions about hitting range limits
19:46Range targets and hormonal fluctuations
23:59Long-term sustainability and realistic goal setting
26:58Range targets and maintenance phase
29:56Final thoughts on flexible dieting and mindset
40:08Closing remarks and key takeaways
 
 
 
 

In this episode of Forty-Fit, Nikki and Leanne react to a viral video claiming calorie counting “doesn’t work” and unpack why that message can be misleading for people trying to manage their weight. They discuss the difference between food quality and energy balance, why whole foods matter but don’t replace calorie awareness, and how “all or nothing” advice can leave people feeling stuck or confused.The conversation also gets personal as Nikki shares a heartfelt story about her son Charlie’s 21st birthday trip to Las Vegas, reflecting on how their relationship has evolved through the teenage years and offering encouragement to other mums navigating similar seasons.Later, Nikki and Leanne talk about the traps of social media hooks, the pressure to optimize everything, and why small, consistent changes often create the biggest results over time. They also share their weekly recommendations, favourite foods, and a reminder that you don’t need a perfect week to make real progress.
Topics Covered:
Why the claim “calorie counting doesn’t work” is misleading
The role of whole foods in weight management
Why calorie awareness still matters
How small, hidden calories add up
Nikki’s Vegas family trip and reflections on motherhood
The problem with clickbait hooks on social media
Small tweaks that create big results
Why six months is enough time to make real progress
Notable Moments:
Nikki’s emotional story about Charlie turning 21 and choosing to celebrate with family
Leanne’s explanation of why calories still matter for fat loss
The “bank account budget” analogy for calorie tracking
Nikki’s reminder that the answer can be in the calories even when it’s not obvious
The discussion on over-optimizing health and losing sight of life enjoyment
Best Piece of Advice This Week:
We overestimate what we can do in a week and underestimate what we can do in a year.
 
Join the 40fit RESET - https://ontrack40fit.com/40fit-reset/
 
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Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
Mentioned:
The 40 Fit Reset begins Monday for returning members.

In this episode, Nikki and Leanne discuss the challenges of maintaining fitness and wellness routines, especially during the summer months. They share personal updates, including achievements in fitness, and delve into the common struggle of feeling like one has fallen off track. The conversation emphasizes the importance of establishing non-negotiables, making small tweaks to habits, and the power of daily planning to stay consistent and focused on health goals. They also highlight the significance of incorporating simple activities like walking to aid in overall wellness. In this conversation, Leanne and Nikki discuss the importance of getting back on track with health and fitness routines, emphasizing that it only takes three days to regain momentum. They explore the natural ebb and flow of maintaining a healthy lifestyle, normalizing the ups and downs that come with it. The discussion also highlights the significance of living in the present moment and appreciating where you are now, rather than constantly planning for the future. They conclude with motivational insights on choosing faith over fear in pursuing personal goals.
 
00:00 Introduction and Personal Updates
03:04 The Challenge of Staying on Track
06:05 Navigating Summer Socials and Maintaining Habits
08:58 Establishing Non-Negotiables for Consistency
11:45 The Importance of Small Tweaks
15:00 Resetting and Planning for Success
17:57 The Power of Steps and Daily Planning
20:16 Getting Back on Track: The Three-Day Rule
24:42 The Ebb and Flow of Health and Fitness
31:24 Living in the Now: Embracing the Present Moment
 
 
On Track 40 Fit reset (alumni only) - https://ontrack40fit.com/40fit-reset/
Join the 40fit waitlist (suitable for everyone)- https://ontrack40fit.com
Email us with your questions and stories support@ontrack40fit.com
 
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Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/
 
links to episode products
Dalba All-in-One Double Serum Multi Balm Stick - https://www.amazon.com/dp/B0CGLX7V7X
 
Ruby the Cake Artist - https://rubythecakeartist.com

Episode 1: Nobody Warned Us About This
Welcome to the very first full episode of 40FIT: The Podcast.
In this episode, Nikki and Leanne share the stories that brought them into the world of health, fitness, accountability and coaching, and how those experiences eventually led to the creation of 40FIT.
From the early days of the BBG community and fitness Instagram to navigating weight gain, perimenopause, motherhood, confidence and changing bodies, this is an honest conversation about the realities many women experience but rarely talk about openly.
We also discuss:
How Nikki discovered the power of accountability through the original BBG community
Leanne's journey through early perimenopause and a hysterectomy in her late 30s
Why both of us became passionate about supporting women over 40
The social media messages that leave many women feeling confused and overwhelmed
Why gaining weight in your 40s is often far more normal than people realise
The simple things that still matter most when it comes to fat loss
How 40FIT was born
Plus:
Nikki's perimenopause tea-making disaster
Wet shorts, running and a surprisingly effective hack
Our current obsessions, icks and recommendations
The best piece of advice we've heard this week
Mentioned in this episode
BBG (Bikini Body Guide) by Kayla Itsines
The importance of accountability and community
Protein, strength training and consistency
Why social media often overcomplicates fat loss for women over 40
We Want To Hear From You
Have a question, story, win, struggle or topic you'd like us to discuss on the podcast?
Email us at:
support@ontrack40fit.com
We'd love to feature your questions and experiences in future episodes.
This Week's Recommendations
Leanne: Downton Abbey
Nikki: Attach your daily walk to something you genuinely enjoy, whether that's your favourite podcast, audiobook or TV show.
One Thing To Remember
You are not broken.
Sometimes the answer isn't more supplements, more restrictions or more complicated advice.
Sometimes it's simply about cutting through the noise and focusing on the basics that work.
 
Join the 40fit waitlist - https://ontrack40fit.com
 
Email us with your questions and stories support@ontrack40fit.com
 
Follow us on instagram
Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/

Hosts Nikki and Leanne introduce 40 Fit — a friendly, no-nonsense podcast for women in their 40s. They share their personal journeys, debunk online fads, and explain the community and accountability behind their fat-loss and fitness coaching.
Expect relaxed, relatable conversations about perimenopause, hormones, habits, mindset, supplements, relationships and practical tips you can use — plus listener stories, quick-fire questions and ways to join the community.
 
Join the 40fit waitlist - https://ontrack40fit.com
 
Email us with your questions and stories support@ontrack40fit.com
 
Follow us on instagram
Nikki -  https://www.instagram.com/nikkigundy/
Leanne -  https://www.instagram.com/leanneland_/