Join the September 40fit Challenge - https://ontrack40fit.com
Email us with your questions and stories [email protected]
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
Copy
"You don't have to rush what's meant to last."
Copy
"Remember who the F you are and you are more capable than you think."
Copy
"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.
