40FIT The Podcast : Real Talk for Women Over 40

Ontrack 40FIT
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40FIT: The Podcast The honest, practical and entertaining podcast for women over 40 who want to feel back in control of their body, health and habits. Hosted by fatloss accountability coach Nikki Gundy and women's health and nutrition coach Leanne Land, each week we have real conversations about the things women in their 40s are actually dealing with. From fat loss, fitness and perimenopause to confidence, consistency, relationships, mindset and everything in between. Expect expert advice, relatable stories, listener questions, plenty of laughs and the occasional overshare. No fads. No gimmicks. No perfection required. Just practical strategies, honest chat and the reassurance that you're not the only one figuring it all out. Whether you're trying to lose weight, navigate perimenopause, build healthier habits or simply stop starting over every Monday, you're in the right place. Welcome to 40FIT.

Episodes

  1. Jul 13

    The Power of Range Targets in Achieving Your Fitness Goals

    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_/   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

  2. Jul 2

    Calorie Counting Doesn’t Work? Why That’s the Wrong Question

    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/   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_/ Mentioned: The 40 Fit Reset begins Monday for returning members.

  3. Jun 24

    Navigating Summer Socials Without Losing Progress

    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   Follow us on instagram 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

  4. Jun 16

    From BBG to 40FIT: The Journey That Changed Everything

    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: 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_/

  5. Jun 16

    Welcome to 40 Fit: Real Chats for Women in Their 40s

    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_/

  • 5 Episodes

About

40FIT: The Podcast The honest, practical and entertaining podcast for women over 40 who want to feel back in control of their body, health and habits. Hosted by fatloss accountability coach Nikki Gundy and women's health and nutrition coach Leanne Land, each week we have real conversations about the things women in their 40s are actually dealing with. From fat loss, fitness and perimenopause to confidence, consistency, relationships, mindset and everything in between. Expect expert advice, relatable stories, listener questions, plenty of laughs and the occasional overshare. No fads. No gimmicks. No perfection required. Just practical strategies, honest chat and the reassurance that you're not the only one figuring it all out. Whether you're trying to lose weight, navigate perimenopause, build healthier habits or simply stop starting over every Monday, you're in the right place. Welcome to 40FIT.

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