Podcasts about oonagh duncan

Send us a textOkay, my friend, buckle up because today's episode is all about what happens AFTER you decide you want to get healthy AF... But before you quietly disappear off the face of the Earth and land back in your old habits for the 327th time. Yes, it's that dreaded middle ground—the hardest part!—when motivation tanks, life starts “life-ing,” and the wine is seriously CALLING your name.If you've ever been crushing it and then suddenly just... stopped (and then felt like a garbage human about it), this episode is for you. I'm breaking down what's really happening in those “eff it” moments—not just the surface-level stuff like “I was tired,” but the deeper sneaky saboteurs: perfectionism, shame, and those bullshit stories we tell ourselves like “I always screw this up” or “What's the point?”We're getting honest about our comfort zone “stories,” the classic bullshit scripts we use to stay where we are, and the real, SCIENCEY reason why your peer group may be secretly sabotaging—or supercharging—your results. Spoiler: This is NOT about willpower. It's about outwitting your own brain, and I'm serving you the roadmap in the most Oonagh way: brash, supportive, and a little bit sassy.If you're tired of being the world's most enthusiastic starter (and quickest quitter), this episode just might be your bulletproof vest for the next time you hear that little voice in your head whining, “Oh, fuck it.”What's Inside:The surprising reason we self-sabotage right when things are going wellHow to recognize when you're about to hit The Fuckits—and what to do insteadThe science (and sass) behind why motivation isn't enoughOne simple question to ask before you quit on yourself againSo if you're tired of starting over—or maybe you're mid-spiral and need someone to gently (but also loudly) yell, “GET BACK UP, DUDE!”—I got you. This is the reminder you didn't know you needed. Let's end the quit-panic loop and start showing up like the badass you are. DM me on Insta!Mentioned In This Episode:Episode 91: Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You NeedEpisode 94: Just Tell Me What the F To Do To Get Skinny AlreadyEpisode 96: But Seriously How Do I Get Skinny (Q and A)The 28 Day Transformation ChallengeHealthy As F*ck bookOonagh Duncan on InstagramFit Feels Good WebsiteLeave me a voice note on Speak Pipe!

Send us a textMetabolism “broken”? Cortisol through the roof? Syncing your workouts with your menstrual cycle like it's a lunar ritual? Let's unpack the madness.Welcome to the 2025 Fitness Complex—where the marketing is louder than the science and your confusion is the business model.Lauren Colenso-Semple, certified slayer of fear-based wellness B.S., is here to cut through the collagen powders and influencer jargon and serve up some actual facts.Keep calm and remember the six C's: Credentials, Consensus, Conflict of Interest, Common Sense, Confirmation Bias, and Communication Style.Still clinging to creatine? It's not a magic potion, so stop prioritizing it over your other healthy routines. Worried menopause is stealing your muscle? Blame aging, not your hormones. Resistance training is the only thing that fights back.Cycle syncing? Honestly, it's just a socially acceptable way to ghost your workout routine. And inconsistency is the real hormonal chaos.Supplements and biohacks won't save you. Showing up and doing the work will.No one wants to hear they have to work harder… but sorry, that's still the truth.Whatever physical activity you actually like? Do that. And then do it again.The myths, the shady sales pitches, the body-obsessed bait—tune it out.And as Lauren wisely says… stay safe out there. What's Inside:Actually build muscle during menopause (before AND after).The real deal on cycle syncing.How to spot sciency bullshit.Keep calm and remember the 6 Cs.Feeling personally victimized by the pseudo-health industry? It's time to seek personally individualized real health and fitness plans…NOT the one-size-fits-all magical fixes. Did we bust some myths you've fallen for? Let me know on Insta!Mentioned in this Episode:  Lauren Colenso-Semple, PhD (@drlaurencs1) on InstagramMASS Research Review Front Page Fitness - Podcast Transform Your Body & Habits In One Year.  Guaranteed. Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textOkay, so you know that moment when you kinda want to believe in manifesting but also don't want to be that person taping crystals to their debit card? SAME. Which is exactly why this convo with Denise Duffield-Thomas was so damn refreshing.Denise is a money mindset coach who's all about helping people (especially women!) feel good about receiving, spending, and growing their wealth—without shame, guilt, or vibing your way into bankruptcy. She's got this no-BS vibe (my kinda gal) and makes the whole “abundance” thing feel accessible… and dare I say… fun?In this episode, we go deep into the sneaky money blocks that might be holding you back—like thinking rich people are jerks or feeling guilty about charging for your services. And she also shares some real talk on why self-sabotage kicks in the moment things start to get good.We also get into the wild idea that you're actually allowed to like money. Yep. Not just tolerate it or hope to make enough to cover the mortgage—but to enjoy it, feel safe around it, and let it support the version of you that is totally thriving. (Mind. Blown.)I also share a few of my own (messy) money stories and Denise coached me right there on the podcast. Like, actual breakthroughs. And if I can have them while podcasting in my gym shorts—you can totally have them too.So if you're ready to ditch the scarcity, make bank, and keep it real? This episode's for you.What's Inside:Why Denise believes everyone has money trauma—and how to stop letting it call the shotsHow to rewrite the old stories (from your family, culture, or industry) that keep you under-earningWhy manifesting isn't about “thinking positive” 24/7—and what actually worksHow to set up your life to be wildly abundant, without burning out or selling your soulReal Talk—Let's Dream Big for a Sec: What does “rich” actually mean to you? Is it rocking the designer bag or being so stupidly wealthy you get to give more than you keep? Is it changing your life and the world around you? Because I'm telling you—whatever version of rich you're dreaming about? That could totally be you.Denise and I are proof that you can want money, feel good about it, and still be a grounded, generous badass. So tell me, if money weren't the problem, what kind of impact would you make? Come DM me on Instagram and let's get into itMentioned in This Episode:Denise Duffield-Thomas's websiteHer book “Get Rich, Lucky Bitch”Money Bootcamp with DeniseChill and Prosper PodcastMy book “Healthy As F*ck” (aka “Ditch the Diet”)Oonagh Duncan on InstagramLeave me a voice note on Speak Pipe!

Send us a textI saved the best for last—live Q&A from my Health as F*ck book club and all questions lead to this: How the HELL do I actually get skinny?Meal prep doesn't have to be a chore and the food isn't icky. I use Sundays—my rest day—to throw on a rom-com, chop some veggies, portion things out, and call it good. It's low effort and keeps the rest of the week easy (4-day-old veggies are way better than crusty, cold pizza from the night before. Trust me).But it's not all rigid meals; the 80/20 rule keeps me sane. Most days I'm eating what I prepped. The rest? I go with what feels good—coffee treats, dinners out, full-on indulgence. It all fits.Water matters, but perfection doesn't. Tap is fine (stop buying overpriced bottled water). Add lemon, fruit, or flavor powder if it helps. Bribe yourself however you can because you need a lot of it!Movement adds up. Walks, stretches, a few squats while the kettle boils—none of it is wasted. The more you move, the better you feel. Even a little.Future you is your best motivator. When you're dragging, picture her looking back. She'll be glad you did something, even if it's just five minutes (and hey, squeeze in a reward for you NOW too).This is a big one but I'll let you in on a secret: veggies aren't punishment. Roast them, sauce them, or mix them into stuff you like. Pre-chopped is a win, not a weakness. Make it taste good or keep it simple.Food doesn't need a moral label. Baked goods aren't bad. Spinach doesn't make you superior. Eat what serves you—sometimes that's nutrients, sometimes you just need to eat. Change sticks when it's small. One new habit a month, layered into something you already do. That's how it becomes automatic—that's how you reach the goals. What's Inside:The trick to eating your meal prep.What water you NEED to be drinking.Does food have morality?The basic steps to habit stacking. Did I cover a question you have? Did I miss something? Have a personal anecdote on what's working for you? I wanna hear about it. Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In One Year.  Guaranteed.Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe! 

Send us a textYou ever get that nagging voice saying, This isn't it? That “oh crap” moment where you realize you've been climbing the wrong mountain? That's exactly what happened to my guest today, Henry Oliver—former policy wonk turned style blogger and unapologetic vibe curator.Yep, Henry ditched the government life to dive headfirst into what actually lit him up: writing, personal style, and, let's be real, loafers. This episode is a total permission slip to pivot hard, even if you've invested years (or decades!) going in one direction.We get into why midlife reinvention doesn't have to be a crisis—it can be a party. And Henry breaks down the subtle but powerful difference between asking, “What do I want to do? ” vs. “Who do I want to be? ”If you've ever felt stuck or like your life is technically fine but secretly soul-sucking—this one's for you. You'll laugh. You'll think. You'll probably Google “good tweed jackets.” Henry's got that effect.What's Inside:How Henry made a major midlife career pivot (and what helped him finally take the leap)The identity crisis that can come with “success”Why style isn't shallow—it's a portal to authenticityA powerful reframe for asking, “What do I really want? ”So, real talk—Are you living a life that actually feels like you? Or are you just playing a role you fell into 10 years ago and forgot to question? If you've been craving a fresh start—or even just a fresh vibe—this episode might be the sign you needed. I want to hear your thoughts: if you could change one thing about your life right now, what would it be? DM me on Instagram and let's talk plot twists.Mentioned In This Episode:Henry Oliver's blog (The Common Reader)Registration is now open for the Membership ExperienceOonagh Duncan (@oonaghduncan) on InstagramFit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textBack with a little switch-up—enjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as Fck.*As always, I'm serving up real talk on practical habits, fitness strategies, and my unfiltered thoughts—no fluff, all fire.This time, we zoom in on the habit loop—trigger → behavior → reward—and what it actually takes to break the bad ones and build new, better ones on purpose.We get into the power of the keystone habit—the one move that sets off a domino effect in every area of your health.7 Habits of Highly Healthy MFs:Fill half your plate with veggiesGo the F*ck to sleepBack away from the booze (or the damn Pepsi)Chill the F*ck out and meditateEat everything — just way lessMove your body. Often.Prep your damn mealsI can hand you the blueprint — but the only one who can build with it is you. You're also the only one who knows what a truly meaningful reward looks like for your brain and life.Would I change anything?Nope. I wrote this book because I stand by every word.But—if I rewrote it today, I'd go deeper into neurodivergent psychology and how it affects the habit loop. And I'd definitely ease up on the “clean only” rules like tossing all plastic or going 100% plant-based—that's not the hill we need to die on.Bottom line: ditch the distractions. Focus on the 7.That's how you get healthy—and stay that way—for real.What's Inside:What the hell is a habit loop?How to interrupt bad habits and create new, better ones.The 7 habits of highly healthy MFers.The impact of neurodivergent psychology on the habit loop.You heard me on my 7-habit soapbox, and you even heard from some of my audience. What habits are you stellar with and which ones have you with a first-class ticket on the struggle bus? Let me know on Insta!Mentioned In This Episode:Registration is now open for the Membership ExperienceOonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe! 

Send us a textWe should all be millionaires. I mean, why the hell not?Rachel Rodgers is a self-proclaimed "keep it real, ornery biotch" and the bestselling author behind We Should All Be Millionaires and Future Millionaire. Her work flips the script on everything you've been taught about money, especially if you grew up thinking wealth was for them, not you."You can have reasons or you can have results." Rachel doesn't just say it—she lives it. Her first book serves as a reality check to all the tired, limiting beliefs we carry. It's not about grinding harder. It's about taking bold risks and refusing to play small just to keep others comfortable.She breaks down the difference between broke boo and rich boo energy. Spoiler: if you're exhausted, resentful, and trying to do it all alone, you're not in the zone to build real wealth. Ask for help. Expand. Expect more.Need ideas to earn more? Train your brain to look for open doors, not dead ends. Think assessments, side hustles, and monetizing your natural skills. What does rich look like for you?Her latest book, Future Millionaire, is a Gen Z money playbook for making wealth inevitable. A job isn't the goal. Freedom is. Entrepreneurship, investments, and side gigs—they're all part of your toolkit now.And yes, she's got 100 legit money-making ideas to prove it.Don't miss the full episode. It might just be the mindset shift you didn't know you needed.What's Inside:The surprising truth: Working hard will not make you rich.How thinking you're broke might be your most expensive habit.Why Women and marginalized people need to think bigger, not smallerBuild wealth and still save your sanity, soul, and your Starbucks.Why Gen Z might save us all.You. Yeah, YOU! Don't close the book on those money-making dreams. Did Rachel give you any ideas today for some unfound income? Let me know on Insta!Mentioned In This Episode:Future MillionaireYou can become a millionaire! Registration is now open for the Membership ExperienceOonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan Leave me a voice note on Speak Pipe! 

Send us a textTiming is everything—and I'm offering this special episode replay just in time to access Stu McLaren's free course.Ever heard of reverse tithing? Traditional tithing means giving away 10% of your income. But what if you made so much, you could flip that—keep 10% and give away 90%?That's the wild idea my friend and business coach Stu McLaren explores. He believes success should fuel something bigger than yourself—a cause that lights you up.Sounds crazy, right? Who gives away 90%? Stu isn't saying live in a shack. He says, Picture your dream life, price it out, then 10x that number. That's the kind of impact you could have and still live well.Stu's specialty? Helping people launch and grow profitable membership sites. He's a recurring revenue wizard—and says financial peace creates space for generosity. When you're scrambling month to month, you hoard. When revenue is stable, you give freely.Success isn't about nonstop hustle. Stu breaks down the difference between hustle and grit. Grit is staying in the game long-term. Not sacrificing your family, but building a life that lifts them.Stu didn't start out this way. He shares his journey—how building schools in Kenya with his nonprofit, Village Impact, changed him. And he tells the powerful story of The Secret Billionaire. (Definitely look up the video he mentions.)If the idea of making so much you can give most of it away fires you up, here's what successful people do:Feed your mind with big ideas and bold insights.Surround yourself with people who elevate your vision.Timing is everything—and Stu's free membership workshop is about to go live. Don't miss this. It changed my life.What's Inside:How recurring revenue creates financial certainty. Does anxiety prevent generosity?The skinny on Hustle vs. Grit.Stu McLaren's free workshop for creating a membership business.What is “riching” right to you? Buying the most expensive bag OR being so stinking rich you can give away more money than you keep? Changing the world and your life. Look, that could be you. I brought back this special repeat so that you can join in on Stu's free workshop, The Membership Experience. If you could capitalize on recurring revenue, what kind of business would you start? Let me know on Insta!Mentioned In This Episode:Registration is now open for the Membership ExperienceLeave me a voice note on Speak Pipe!Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels GoodGoals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textYou know those “tell-all” episodes from every trashy-but-addicting reality show? This is like that—but with way less drama (I mean WAY less) and about double the health tips and advice.Join me as a fly on the wall for this pre-recorded book club where I chat about my bestselling book Healthy as Fck* (aka Ditch the Diet in the U.S.) and answer reader questions.[You can catch all the visuals on my YouTube channel—but please don't judge. It's still rocking that circa-2015 vibe.]This book came out in 2019, and let's just say…2025 me has some updates. I'd ditch gender exclusivity (men wanna get healthy too, shocker!), call out the media's influence way more, and—hot topic alert—I'd definitely mention Ozempic.Readers brought the heat with their questions—like how to deal with the Girl Scout Cookie Dilemma, late-night binge eating, and the all-too-relatable Menstrual Fck-Its.Struggling with inertia? Clinical fatigue? Negative self-talk? No motivation to meal prep? (Etcetera, etcetera.) You'll hear me say this a lot:Make it smaller. Make it something. Push yourself in the right direction.At the heart of all this magic (cough, science) is the Effort-to-Results Ratio.Got a long way to go to your dream bod?Got 10 pounds left?Just wanna give the bare minimum and still feel good?All of that counts. The key is making peace with the body you have and the effort you're willing to give.It all boils down to simple positivity, small rewards, and making your goals more enjoyable. Music? Podcasts? Girly movies? Trash TV? A good book? Candle-lit bath?Whatever feels right is right—for you.That's the inner work that leads to the outer work.What's Inside:The real deal on cravings, cookies, and late-night eating.Why “effort-to-results” is the ratio to remember.Making peace with your body and your motivation level.What I'd change in the book today (hello, Ozempic + media influence).When I wrote this book, I meant every word—and I still do. But with time comes even more clarity, new conversations, and a few hot topics I had to touch on. Got a question I didn't cover? Let me know on Insta!Mentioned In This Episode:Episode 51: Building Muscle On A Plant Based Diet with Nimai DelgadoJoin the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textBuckle up (or should I say wrap it up?). This one is triggering but fascinating…if you can handle it.Roland Cochran, an expert in porn and sex addiction, has lived this battle. He got caught cheating on his wife, but the problem started long before that. By 11, he already felt addicted to porn.This addiction occurs when dopaminergic practices take over, chasing focus and motivation until the world stops. The problem with our culture, according to Roland, is that we are porn and sex-obsessed, especially men. “Male culture says men like sex, we like looking at women, and we get to do it.”1 in 4 Google searches is for adult material. And it's only getting worse. Roland describes an insane update in the world of AI, where people now have unprecedented control over imaginary sex fantasies.So if it's so common, how do you know when you're out of control? Ask these three questions: Is there consent? Are you lying or hiding life-altering information? Is this sustainable?The message is everywhere: success equals sex. Every music video shows a powerful man surrounded by beautiful women. Ads use sexuality to sell everything from cars to cologne.Roland pleads for a fight to humanize people.So what if this is you or someone you know? Roland's advice is to recognize the problem. Get scared, come clean and seek therapeutic disclosure with a certified sex addiction therapist.As for our teenage boys, are they destined for a world of all or nothing? Sex obsession or bust? This affects 18% of men. The reality is we need to talk about it and normalize the conversation.Desire is normal—but this goes way beyond an orgasm.What's Inside:Three questions to know you're out of controlHow to raise boys to have a healthy relationship with porn and sexHow to approach a porn and sex addiction with your partnerThe real danger behind porn useIt could not have been just me but I was cringing left and right. It's hard to feel bad for men who get pleasure from objectifying women, especially successful men. And what about no safe use of porn? I feel like I need a more sex-positive take.  Let me know on Insta!Mentioned In This Episode:Sex Addiction Recovery Group (@thesuccessfuladdict) on InstagramJoin the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textThis episode was such a hit, we had to bring it back! If you're still whining, “I don't wanna make dinner,” consider this your official wake-up call to get your ass in the kitchen.Brigitte Gemme, author of Flow in the Kitchen, is here to help you actually enjoy cooking. From improving your health to creating intimacy (oooh-la-la) to finding real satisfaction in making meals, she's proving that cooking isn't as bad as you think.And no, it's not rocket science. Brigitte says you only need to master five staple dishes to cook just about anything. With her best tips, tricks, and recipes, you'll be set.So, throw on your apron like a marathon runner laces up their best shoes—it's time for some High-Intensity Interval Cooking. Ready… set… cook!What's Inside:The power behind cooking at home.The tea on why cooking is resented and undervaluedSpecial tip: Don that apron and embrace cooking!Shhhh, you only really need to know 5 recipes (yes, you'll hear them here)If your kitchen is not getting used and you're a cooking hater…this episode is for you! After you listen, you'll be dying to try at least one of Brigitte's tips. Which one is up first? Let me know on Insta!Mentioned In This Episode:Vegan Family Kitchen Books - Vegan Family Kitchen Join the Masters of Fitness Awesomeness Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textHere's the deal: most of us—especially women—have been raised to believe that more is better. More offers, more content, more hustle. But I've learned firsthand that when it comes to scaling a business, less is often the power move.In this interview I did with Woman Owned, I'm sharing the real talk on how cutting back, simplifying, and even letting go of things I loved in my business led to massive growth. I'm talking about the exact eliminations and scale-backs I've made over the years that helped me go from teaching fitness classes for 100 bucks a pop to running a million-dollar online health empire.I'll walk you through the mindset shifts, the hard decisions, and the “subtraction strategy” that helped me make quantum leaps in my business—and my life.If you're feeling stuck or stretched thin, this episode might be your permission slip to do less—and grow more.What's Inside:The #1 skill I had to master to build my business.How ditching a thriving PT business helped me 10x my revenue.Why narrowing my niche felt like a loss—but changed everything.How staying tight with past clients and employers paid off.Why I stepped back from client work to lead a powerhouse team.If you are a woman entrepreneur, I highly recommend Eleanor's show. And if you are also ready to make change, let go of your old life to create a new one…join us with the Masters of Fitness Awesomeness! What do you have to lose? Let me know on Insta!Mentioned In This Episode:Woman Owned: The Growth Podcast for Women Entrepreneurs Masters Of Fitness Awesomeness Fit Feels Good New York Retreat 

Send us a textYou might remember today's guest, Amanda Jefferson, a digital clutter expert. I hired her a while back to tackle my own digital chaos, and let me tell you, it was a game changer.Amanda's here to help us navigate our digital lives in today's fast-paced world, encouraging us to get intentional about our digital spaces.The digital landscape can feel overwhelming, like being a goalie in a game with a score of 1,000 to 1—so how do you reclaim control?Amanda suggests apps like CleanerKit to declutter your photo library (seriously, you don't need 50 photos of your kid covered in spaghetti sauce from last night).She also recommends gamifying digital organization—set a timer for a power hour, and once you're in the zone, you'll be amazed at how quickly it all gets done.What about the constant flood of media at our fingertips? It can feel like a horror show. Amanda suggests culling your feeds—if certain news sources or people make you feel anxious or terrible, unfollow them. Your peace of mind is worth it!We all know how tempting it is to reach for our phones constantly, and yes, we've all seen those 8-hour screen time notifications. But Amanda reminds us: not all screen time is bad. It's not about avoiding your phone altogether; it's about finding ways to control it rather than letting it control you.Towards the end of the episode, we share some of our favorite apps and digital tools that make the most of the digital age—like Day 1 Journaling, WhatsApp, the iPhone Reminders app, and ChatGPT.The best part? You can start improving your digital space today. What's driving you crazy? Identify it, set a timer, and start taking action!What's Inside:Navigating your digital life in today's world.What apps you need to delete NOWA Type A, organization lovers dreamApps for improving your digital experience. We often don't realize how much digital clutter piles up and weighs us down. Try some of Amanda's tips—whether it's reevaluating your social feeds or finally deleting those duplicate photos. What's been driving you crazy? It's time to let it go! Let me know on Insta!Mentioned In This Episode:Amanda on YouTubeGet It Done Club 2.0 - tons of new perks    Oonagh Duncan (@oonaghduncan) on Instagram Fit Feels Good Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a textMelanie Zaelich of Happy Place Interiors knows your home isn't just where you live—it's shaping your habits, health, and happiness.Healthy habits don't stop at the kitchen. Hide reminders inside cabinets, switch to smaller plates, and make movement unavoidable—store things higher, put those stairs to work, and keep music within reach for instant motivation. Lightweight furniture? Perfect for clearing space for workouts or dance parties.The more convenient life gets, the less we move.One of the biggest home mistakes? Letting clutter take over—because it's not just a physical mess, it's a mental drain. Empty walls might seem minimal, but too bare can feel unfinished. And color? It sets the mood. Keep bedrooms restful, workout spaces energetic, and save bold reds for a statement outfit, not your kitchen walls.Let tech work for you. Swap harsh overhead lights for smart bulbs and lamps to protect your circadian rhythm. And don't let clutter creep back—keep a donation bin handy so there's always an easy exit strategy (clutter in, clutter out).Want a kitchen that supports healthy habits? Use clear glass containers for effortless meal prep, add an anti-fatigue mat to keep your body happy, and bring in plants or candles to create a space that feels as good as it looks.Biggest trend right now? Biophilic design—bringing nature indoors for clarity and calm. No green thumb? No problem. Snake plants and Zanzibar gems thrive on neglect.Simple changes, big impact. When your space feels good, you feel good.What's Inside:How to inconvenience yourself into a home workout.Little hacks to increase healthy habits.The biggest mistake you're making in your home design. The newest home trend: Biophilic Design.This episode was packed with hacks and tips to optimize your home to increase healthy habits and keep it aesthetically pleasing. I didn't even get a chance to tell Melanie all her tips I've put to work since our last chat (episode 22). So, what are you doing in YOUR home to facilitate healthy living? Let me know on Insta!Mentioned In This Episode:Happy Place InteriorsEpisode 22 Goal: Design Your Home Like A Healthy MFer with Melanie Zaelich Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a textHey listeners, today's episode comes with a bonus—I accidentally turned an interview into a therapy session.Elliott Connie breaks down Solution-Focused Brief Therapy, a fast, outcome-driven approach to change. It's not about problems; it's about moving forward—whether in life, fitness, or anything else.Then we hit a common parenting dilemma: Is screen time really the enemy? Elliott flips the script—what matters isn't less screen time but more family connection, dinner table talks, and real-world experiences (woah, maybe focusing on the solution is really the key here). Positive thinking and the law of attraction? Not magic, not science. They boost mood but won't change your life. Real change comes from defining your goals and making choices that align with them.Are your daily actions moving you forward or just feeding short-term gratification? Fall in love with the version of you that's on track. Success isn't about feeling good now—it's about staying the course.Elliott says winners keep their eye on the prize, even in setbacks. The real challenge isn't morning motivation—it's pushing through when you're drained.And then, the bigger picture. With Donald Trump newly inaugurated in the USA, Elliott drops this: “This is not the country I thought it was.” When did hate become so acceptable? His solution: honor people with love and respect.As you tune out, ask yourself, What outcome do you want? What difference would it make? Quitting is easy. Success means choosing discomfort over and over again. Get addicted to outcomes.What's Inside:What is Solution-Focused Therapy?Is screen time the problem we think it is?How to get addicted to outcomes?Getting through dark times in the world.You might have sensed my hesitation when it came to that conversation about screen time…I need to deep dive into my feelings about this, but it is changing something in me—my reaction to information and what I wanna do with it. So what are you going to do about this information? Ready to get focused on your solution and achieve the outcome you're after? Let me know on Insta!Mentioned In This Episode:Change Your Questions, Change Your Future Elliott Connie Elliott Connie (@elliottspeaks) on Instagram Join the Masters of Fitness Awesomeness Goals, Grit and some Woo Woo Shit with Oonagh Duncan

Send us a textEnjoy this incredible conversation from the Results Club Podcast, where I sat down to talk about all things health, mindset, and the real secret to lasting transformation.Spoiler alert: it's not about grinding harder or obsessing over the scale.It's about showing up for yourself in a way that actually works for your life.Motivation is total BS—but there's something else that actually gets results.There are sneaky habits holding you back, and I'll show you how to flip the script.You can build a body and mindset you love without guilt or burnout.Taking messy action is key, because waiting for the “perfect” time is a waste of time.If you've ever struggled with self-doubt, emotional eating, or feeling like you just can't stick to a healthy routine, this episode is for you. My goal? To help you feel strong, confident, and well… healthy as F*CK—without making yourself miserable in the process.What's Inside:My personal story: Giving perfectionism the finger.Judgement-free advice on how to feel your best.Navigating self-doubt, emotional eating, and body image in the social media age.Making personal growth fun!It was fun to be the guest for a change! Check out episode 40 for a little on my podcasting and business story too. Do you know someone who today's episode might help? Let me know on Insta!Mentioned In This Episode:The Results Club PodcastEpisode 40: Goal: Lessons from One Year of Podcasting and Ten Years of Business Join the Masters of Fitness Awesomeness 

Send us a textThe only thing that matters in our lives is our relationship to other people. WOAH dude, that's profound.Eric Barker joins me to talk about relationships, the subject of his book, Plays Well With Others, where together we learn, bust myths, and see how they shape everything from happiness to health.Want to predict survival a year after a heart attack? Check your friendships. Seriously. Relationships matter more than anything. Spouses are great, but friendships? They're the real game-changer, backed by Nobel Prize-winning research.Friends are 100% choice, and they bring joy. Want to be more ambitious, fit, or positive? Spend time with people like that. But beware—habits are contagious. Secondhand smoke is bad, but having smoking friends? Worse, because you might start, too.It's not just about having friends; it's about community. Five friends who know each other? That's a support system. Instant happiness boost.Social media—connection tool or time-sucking black hole? Use it to strengthen real-life relationships, not just scroll away your "buddy budget."And hey, our spouses are important relationships too. Want to spark ethical change? Encourage them to be who they want to be. Less nagging, more nudging. Want a fairytale marriage? Go slay a dragon together—aka do exciting things to create shared joy.Deep relationships boil down to time and vulnerability. Eric even shares how he applied this himself. Want organic ways to make more time for friends? Stick around to end it may involve the organic vegetable aisle.What's Inside:Are friendships life or death!?Leveraging social media for real-life connection and not endless doom scrolling. Changing your spouse—ethically, of course!Maximizing your buddy budget and deepening relationships.Wow, this episode might have been pulled from the archives, but boy does the message ring true. Friendship rituals are so important; my Sunday hike with my girls is the ultimate cup filler. How are you gonna use your buddy budget!? Let me know on Insta!Mentioned In This Episode:Barking Up The Wrong Tree Barking Up the Wrong Tree - Plays Well With Others Join the Masters of Fitness Awesomeness 

Send us a textOur fiery guest said it herself; she's almost 80 years old and still a disruptor.Meet Diane Gilman—fashion icon, teleretail queen, and all-around badass who refuses to fade into the background. She built an empire by rewriting the rules, and now she's here to do the same for aging.Because let's be real—society has a plan for women after a certain age. And it's not fabulous. If you don't have your own vision, the world will grind you up and spit you out. Diane's not having it.From the beginning, Diane had an obvious destiny—talent, drive, and a few wild chances that took her to becoming the most successful tele-retailer on TV (at 60 no less). But her story isn't just about the wins—it's about the risks, the reinventions, and the moments that changed everything.Diane faced breast cancer in her 70s. Her diagnosis went from hopeless to pow, pow, pow—knocking it out and coming back stronger. She shares a lightning-strike moment that didn't just wake her up—it gave her a whole new purpose: helping women own their third act.To Diane, age is JUST a number. And how you feel? A choice.Some of you may say… “But Oonagh, I feel tired and achy!!!” Yeah, that happens. But you're not powerless. Take care of yourself. Feed your body. Move it. Treat it like the powerhouse it is.If you're not learning, growing, and keeping up—you're going backwards. You have to be fluid or you'll turn into cement.And yes, that means getting the new iPhone. Watching what the kids are watching. Staying curious. You are still wired to learn new things—don't let anyone tell you otherwise.Craving more of Diane's wisdom? Tune in to her podcast, Too Young to Be Old.What's Inside:Diane's rise to TV retail queen.Beating cancer and finding purpose.The secret to a successful third act.Why keeping up and learning new things is the key to aging well. How cool is Diane?! Even though I struggle with keeping up with new tech, fashion, and pop culture—but Diane made it clear: embracing the new, staying curious, and always learning is key to aging well. So, what's the next new thing you're going to try? Let me know on Insta!Mentioned In This Episode:Feel Good Getaway in NYCDiane Gilman - Proaging Advocate (@thedianegilman) on InstagramThe Diane Gilman 

Send us a text Hustle harder! No, wait—prioritize self-care! But also... optimize! Somewhere between these dueling messages, we're left exhausted, guilty, and wondering: Can the pendulum just *chill* in the middle? Anthony McLean, author of *All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance*, has sprinted through the hustle, dabbled in every self-care trend, and finally landed on something that doesn't make him want to throw his planner out the window.Two things are just too much. First, being too offended—secondhand outrage is the new pandemic. Must we be this upset all the time? Second, too much advice—wear this, buy that, meditate, journal, cold plunge, optimize every second of your existence. Enough.Go easy. Self-compassion isn't lazy—it's the difference between burning out and actually having a life.Anthony walks us through an important ritual—finding routine at the end of the day. And guess what? Rewiring your brain in 30 seconds is possible!! The workday is over, but your brain didn't get the memo. A simple breathing exercise can help shut things down, and 30 seconds is something you can't talk yourself out of. Don't feel like breathing? Fine. Try a sauna, a dance party, or rage-cleaning your kitchen. Whatever works. Everyone needs something different. Some need to *calm down*, others need to *wake up*. Figure out which one you are before signing up for a 5 AM ice bath.Anthony opens up about Happy Place—the interruption of his rap career, a super exciting…flop.But here's what he learned: failure isn't personal, taking breaks matters (goodbye, social media comparison), and the real win is celebrating the thing itself—not just the result.The fastest way to disaster? Abandoning yourself. Don't do it.As we close, we walk through an impactful exercise—What is your perfect day? You might be surprised by what's on your list.Allow yourself to be fulfilled by what is in reach today, not tomorrow, not in a year, TODAY. What's Inside:Riding the pendulum of self-care and hustle culture.How to handle failure and learn from it.Surviving the Recipe for Disaster.A simple exercise to affirm you're just where you're supposed to be!Wow! I loved Anthony's Perfect Day example. We are constantly striving for more, moving the bar, and comparing. Are we ever allowed to just be happy? What's a part of your perfect day? I'm willing to bet it's in your reach! Let me know on Insta!Mentioned In This Episode:All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance: McLean, Anthony: 9781774583975 Anthony McLeanAnthony McLean (@anthonymcleantv) on InstagramJoin the Fit Feels Good 28 Day TransformationGoals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textWanna stop the nagging and have a clean, functional house?(GASP. Apparently, it is possible.)Meet Sam Kelly, the feminist mom coach helping moms, spouses, and kids get things done (correctly)—without the burnout.Wait, what? There's another way? You mean I, the mom, am not the only one who knows what needs to get done and how to do it?Sam helps moms ditch the default expectations and smash the “Good Mom Lies.”We're talking about breaking the habit of over-helping and shifting to a real-deal family team dynamic. Her secret? Simplicity.She introduced her children (and teaches others to do the same) to The Big 3—three non-negotiable tasks your kids tackle daily—plus one “Notice and Do.” These simple tasks help everyone pull their weight.But don't expect magic overnight. Sam's course walks you through how to introduce, teach, and practice these systems so you can stop writing endless lists and trust that things are actually getting done.Oh, and this isn't just about your kids. This is about your whole family. Sam also encourages spouses to define their minimum standard of care and stay on the same page.This is more than a clean house. You're teaching executive functioning—a critical life skill—and breaking the burnout cycle for moms everywhere.What's Inside:Breaking the cycle of mom burnout.How to teach your kids to do chores without a chart!Defining the standard of care with your spouse.Teaching critical life skills and becoming a family team.A clean house without the nagging, lists, and bribery? It's not a fantasy. I am thrilled to break this burnout cycle alongside teaching my boys some critical life skills. How would Sam's program transform your home? Let me know on Insta!Mentioned In This Episode:sam kellySam | feminist coach for mothers (@samkelly_world) on InstagramJoin the Fit Feels Good 28 Day TransformationGoals, Grit and some Woo Woo Shit with Oonagh Duncan Oonagh Duncan on Instagram 

Send us a textIt's my birthday, so yeah, I'm making a big deal out of it.And when it's your special day, you should too!Here's the bare minimum vibe: no work, just the people you love, a clean house, fresh clothes, and a fridge full of your favorite food. Maybe a massage to kick things off, and plan the party or whatever makes you happiest (yes, plan it yourself—that's what big girls do!)It's time to own that trip around the sun and give yourself the celebration you deserve.Ever heard the phrase “no one likes a tall poppy” (or the zillion other worldwide idioms for stifling your sparkle)? FORGET IT—we need more tall poppies. Celebrate yourself. Be proud to take up space and make it special.You deserve to feel cared for; do the work to figure out what that means (I mean, do you even know what makes you happy?) and make it happen.How you spend your days is how you spend your life, so make this one yours completely. What's Inside:Happy Birthday Oonagh!How to take your birthday into your own hands!Prioritize celebrating yourself and encourage others to celebrate you if you want it.While the word fuss is relative, I think it's time to make one for your special day. On the air date of this episode, it's my actual birthday, and I've shared with you the must-haves at the bare minimum for celebrating my birthday. What are yours? Let me know on Insta!Mentioned In This Episode:Feel Good Getaway in NYC Join the Fit Feels Good 28 Day Transformation Goals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textDr. Andrea Love of Immunologic is back for Part 2. This week we're talking politics.The political spectrum isn't as divided as it looks—turns out both sides can latch onto the same sketchy ideas, just for wildly different reasons. Dr. Love takes us back to the first anti-vax wave in the 1970s:Liberals were all about “no toxins, no chemicals, keep it natural!"Conservatives, on the other hand, didn't trust the government and didn't want to be told what to do.Fast forward, and here we are with the booming (and unregulated) supplement industry—a 50+ year effort to make people doubt the government, science, and even basic safety standards.You may also recognize another political mantra... MAHA, RFK Jr.'s “Make America Healthy Again” platform, exploiting the country's health challenges to fuel outrage at Big Food, Big Pharma, and, honestly, probably Big Spoon at this point.Lastly, you've got questions... We've got answers. Or maybe more questions? Dr. Love rapid-fire on today's hottest topics:Probiotics? Mostly hype, barely proven for much.Food sensitivity tests? Food sensitivity is not a medical condition—case closed.Ultra-processed food? The term means nothing—processing isn't inherently bad.Seed oils? They're fine. Seriously. Good fats, even.Masks? Use them when it makes sense for you and your loved ones.Carnivore diets? Overhyped. For real health improvements, talk to a dietitian.Metabolic reset? No magic switch here—just consistent, unsexy healthy habits.Family gatherings, social media, and uncomfy conversations—how do we fight misinformation? Stop resharing garbage—screenshot it if you need receipts. Share credible sources, and speak up when you see harmful nonsense (safely, of course).We've all got a part to play. Follow along with Dr. Love and the other science resources she recommends in today's episode.What's Inside:Let's get political, political (does either side get it right?)MAHA—does one of those A's stand for angry? Because it should.Rapid fire hot button topics…what's the truth?Compatting misinformation online and in person. Dr. Angela Love is impressive, dude!! And I really wanted to leave this conversation feeling confident in who I trust and where to seek information. Turns out it is a hell of a lot more nuanced than that. What surprised you the most to find out when it came to these hot button health issues? Let me know on Insta!Mentioned In This Episode:Andrea C. Love, PhD (@dr.andrealove) on Instagram Dr. Andrea Love Jen Gunter (@drjengunter) on Instagram Jen — The Eco Well Danielle Shine (@danielleshine.dietitian) on Instagram Dr Michelle Wong - Beauty Science (@labmuffinbeautyscience) on Instagram Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textClickbait headlines, shady supplements, and sketchy policies—oh my! Enter Dr. Andrea Love, an immunologist and all-around impressive human.Frustrated by medical misconceptions, Andrea founded Immunologic with a mission to replace fear with curiosity and equip people with critical thinking skills.Medical organizations and safety or science agencies each have distinct roles, but their flexibility is often shaped by government policies. To navigate their guidance, rely on 2-3 solid, reputable (and relevant) resources—trusting just one source is like building a table with only one leg: it won't hold up.Research doesn't happen overnight. It's a marathon, not a TikTok trend. And as demographics represented become more overall present, it takes time for that to reflect. With the wave of attention to menopause in the media, women are the primary target of the wild west of unregulated supplements. Dr. Love warns about “Hormone hacks”. These claims are red flags built for sales, not science.Providers are in the trenches; how can they help patients survive this predatory landscape?By walking people through data (not fear) and translating science into—as Dr. Love bluntly puts it—something a 4th grader can understand.Some experts overuse jargon or discredit others. Don't get caught up in the Huberman Hype and be critical of red flags: conflicts of interest, excessive jargon, and acting like the authority on everything.Remember: Real experts know their limits—and yours. I had to cut this one short so you can soak up this wealth of information. Stay tuned for Part 2 of this interview next week. What's Inside:Medical misconceptions in the media.Who to trust in the sea of medical orgs, providers, safety orgs, and science communicators?Red Flags in the media and supplement industryGetting critical and understanding science and research.It can feel like everywhere you look there are big, bold medical claims! How can YOU solve this huge problem you didn't even know you had TODAY!? Are you guilty of trusting anyone with a PhD using big fancy words? How has this episode informed you on moving forward with science literacy? Let me know on Insta!Mentioned In This Episode:Andrea C. Love, PhD (@dr.andrealove) on Instagram Dr. Andrea LoveJen Gunter (@drjengunter) on InstagramJen — The Eco WellDanielle Shine (@danielleshine.dietitian) on InstagramDr Michelle Wong - Beauty Science (@labmuffinbeautyscience) on InstagramFit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textAre you diving into inner work and big goals for the new year? Or are you, like my guest, perfectly fine just “being the fucking worst”?Here's the truth: New year, same you. Author, copywriting expert, and unapologetically lazy human Laura Belgray is here to show us how embracing our flaws can be inspiring.Being “the worst” doesn't mean being an awful criminal—it's more like being flaky, selfish, or unreliable. And Laura says that's okay. Stop apologizing for it.Her first book, Tough Titties, is a coming-of-age romp her husband calls Loser Sex in the City. It's packed with raw, funny stories—like giving up the crazy of dieting (without becoming a “love-my-body-no-matter-what” person), her “Blowjobs to Undeserving Men” phase, and even joining a culty self-help group.Laura's proof it's never too late—she hit her first million at 50. She's no visionary or business guru, just someone who embraced being good enough.As a child-free adult, she also talks about living outside the world's obsession with motherhood—no kids, no pets, no plants. Just you.For Laura, being “the worst” turned out to be the best. So lean into yourself, let people be disappointed, and remember: life's standards are made up—live yours your way.What's Inside:Embrace being the worst.You don't have to be a business guru to make a million dollars.Laura Belgray's book, Tough TittiesShutting down the world's obsession with motherhood.Be disappointing…who cares!The year may have changed, but you're still the same you. If you're kinda lazy, kinda selfish, and that's working for you... Girl, live your life. So are you putting down the goal list and embracing being the fucking worst? Let me know on Insta!Mentioned In This Episode:Laura Belgray | Talking Shrimp (@laurabelgray) on Instagram Talking Shrimp Tough Titties by Laura Belgray Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textWith 2024 coming to an end... let's look back at one of the hottest, most polarizing health wellness stories of the year.Ozempic and similar medications are reshaping the world, akin to the invention of the smartphone. Initially, I wasn't invested in this “magic” weight-loss wave—until I read Magic Pill by Johann Hari. I had to bring Johann on the show!Johann, an Ozempic success story, reversed his obesity within a year. What he's uncovered about the science and real-world effects of this drug is nothing short of shocking.Let's address something crucial: Body Positivity. While everyone should love themselves, “health at any size” isn't scientifically supported. Obesity is harmful—even deadly.Enter Ozempic, which delivers two transformative benefits:Dramatically reducing and reversing obesity.MASSIVELY improving obesity-related health conditions.The ripple effects of these changes touch everything—from public health to unexpected industries like knee replacements, jet fuel, and even jewelry.So, how does it work? It's a shot that introduces GLP-1, a hormone signaling fullness, making it easier to stop overeating. Some studies suggest it even curbs addictive behaviors, reducing reliance on drugs, alcohol, and more.The idea of a future where obesity and addiction are drastically reduced is tantalizing—but there are risks. Johann shares insights into issues like malnutrition from dosing errors and the psychological challenges of losing food as a coping mechanism.This is just the beginning. Go back and check out episode 56, where we dove deeper into the risks, ideal candidates, and strategies to tackle obesity at its root. What's Inside:What is ozempic and how does it work?Is ozempic (and similar medications) going to change the world?The impact of reversing obesity on public health and the economy.The astonishing benefits and disturbing risks of Ozempic.Ozempic and other GLP-1s went from something I was reading about in the news to a drug several people I know personally are using and finding success in. This magic medicine has taken the world by storm and will have a dramatic impact on the years to come. What surprised you most about this new scientific breakthrough? Let me know on Insta!Mentioned In This Episode:Episode 56: The Long Term Effects Of Ozempic – For All Of Us with Johann Hari Transform Your Body & Habits In 28 Days.  Guaranteed. Join Masters of Fitness Awesomeness Johann Hari 

Send us a textEnjoy this replay, the tell-all—special edition—breakdown on how YOU can get a body like Jennifer Aniston's...sorta.Spoiler: It's not a secret formula or groundbreaking hack. It's basic stuff:"I drink a lot of water, move daily, eat whole, fresh foods, and get as much sleep as I can," Jennifer Aniston told People Magazine.Not exactly earth-shattering, but props to her for keeping it realistic.Sure, wanting that celebrity glow makes sense. But taking fitness advice from someone with genetics like Jen's? A bit ironic. (Side note: can we please get Timothy Caulfield, advocate of this perspective, on the show?)Here's the thing: your body is one of a kind! Even if you follow Jen's routine perfectly, you won't have her body—you'll have yours. And that's even better. What's Inside:How to follow Jennifer Annistons hot bod routine.Should you trust celebrity beauty advice?The secret to your best body! Are those the four tips you were expecting? Are you let down that they're not what you had in mind? What sets Jennifer Aniston's habits apart from yours? Let me know on Insta!Mentioned in This Episode:Transform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textAs I reflect on this year, I've noticed something new: I'm way less interested in chasing those giant, shiny achievement goals. Instead, I'm soaking up the everyday moments—and loving it. Honestly, that's a twist for me, but then I stumbled on an interview that totally lit the spark.When I picked up How to Calm Your Mind, I didn't realize it was exactly what I needed.Chris Bailey—productivity whiz, calm connoisseur, and all-around brilliant storyteller—shares this vivid moment where he spotted himself in the overflow drain of his bathtub (yep, that's what that random metal thing is called) looking utterly wiped out. Next day? Public anxiety meltdown.Sound familiar? We've all been there, somewhere on the anxiety spectrum. And guess what? The lowest point on that spectrum isn't zero—it's something deeper: true calm. But, uh, how do we even get there?Chris says it starts with understanding burnout. Real burnout comes with three heavy hitters: exhaustion (check), cynicism (hello, eye rolls), and inefficacy (the opposite of feeling productive). And the culprits? Six sneaky factors—found at work and in life—that, when misaligned, push you to the edge.Then there's dopamine, that pesky chemical our brain craves but rarely gets from the right sources. Chris introduces a “Stimulation Fast”—basically detoxing from hollow dopamine hits like, yep, social media. Sure, TikTok's fun, but swapping it for something truly fulfilling (knitting? gardening? birdwatching?) is a game-changer.At its core, most of us want a meaningful life. So here's the mic-drop question Chris leaves us with:Are you chasing a life that you value—or one the world values?What's Inside:Why exactly would you want to calm your mind?Burnout is more than just exhaustion. What are the three symptoms?Six factors at work that contribute to burnout, stress, and anxiety... Can you fix them?Do you need stimulation fast? Taking a look at empty sources of dopamine?This interview was the catalyst for a deep look inward, and I'm focusing less on huge achievements and more on the value I find in my day-to-day. Where are you on that spectrum? Let me know on Insta!Mentioned in This Episode:Chris BaileyFit Feels Good info@fitfeelsgood.com Oonagh on Insta 

Send us a textAs the year wraps up, those shiny January goals? Probably collecting dust.Now's the perfect time to declutter, revisit, and decide what's really worth keeping.Goals aren't just about doing—they're about becoming.And feeling good? That's the whole point.Turtles tiptoe, avoiding stress. Tigers? Full speed, no pain, no gain.But here's the thing: stress isn't the enemy—it's how you manage it.Good Grit feels like that post-workout high or crushing a tough project for a big win.Bad Grit? Burnout. It's working injured or grinding with no payoff in sight.Bullying yourself into goals? That's not grit—it's just draining.So, take stock. Keep what excites you. Let go of what doesn't.Good grit fuels you. Bad grit? Leave it behind.Step into the new year becoming the best you—feeling good every step of the way.What's Inside:Take stock of your goals: Declutter or Renew?What is the difference between good grit and bad grit?How to feel good during stress and embrace good grit.What goals did you set last January that didn't quite make it to the finish line? Which did? What are you renewing and what are you decluttering? Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textThis time of year, it's SO important to just get still and set some intentions for the holiday season. Pause with me and get this great episode from last year in your ear.Surprise: the holiday season doesn't have to mean drowning in cheese and chocolate, only to stumble into the new year feeling awful in too-tight pants.You can choose to start January feeling like the god or goddess you are—and still enjoy the holidays. [Stay with me; I promise I'm not crazy.]The trick? It's all about being intentional. Set a goal and take action—now. It doesn't have to wait for January or Monday. Start today, even if it's 3 p.m. on a Wednesday.In this episode, I share three mindset tips to get you motivated and three simple strategies to keep your fitness on track this December.The holidays don't have to leave you sluggish and bloated. In fact, they can be your best month yet! Tune in to learn how to use the season's joy, rally your family, and even become “that healthy person” everyone admires.What's Inside:Why wait for the new year to start focusing on a healthier, stronger you?3 mindset shifts to help you thrive during the holidays.3 fitness tips to keep you hanging on—even through December's madness.Simple habits you can start anytime—no need to wait for Monday or January.Which of these tips could be a game changer for you? And what's stopping you from choosing fitness over getting swept up in the cheesy, chocolaty holiday spiral? Let me know on Insta!Mentioned In This Episode:Join the Fit Feels Good 28 Day Transformation Less Stuff, More Buff: A healthy gift guide for you and the planet! Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textIf you're a listener of mine or in any way interested in fitness, I'm sure you have an app for counting and tracking your calories floating around your phone—I know I do.But where did this idea come from? Let's go back in history (cue the cheeky rewind sounds)... It's 1909, and women can't even vote yet, but Lulu Peters was a rebel with a medical degree and a dream: to teach America how to eat and maybe—just maybe—shrink her “too-too solid bod.”Fast forward to 1918, and boom! She publishes Diet & Health: With the Key to Calories—the first bestselling diet book. Suddenly, bread isn't just bread; it's 100 calories. Pie? 300. Food had become numbers. Delish.Around the same time, the industrial revolution told us, "Hey, you're basically a machine!"—and machines need fuel control. Being “super skinny” went from a rich person's nightmare to the total dream. The bathroom scale arrived right on time, gleefully offering up your daily measure of self-worth, and just like that, thinness became a moral virtue.The only way to lose weight is by maintaining a caloric deficit—that's an irrefutable fact. But is counting every calorie really the best path? Counting can be tricky, with user error, inaccurate labels, and wildly variable “calories out” due to body type and countless other factors. We aren't just calorie-burning machines; we're way more complex. Yet, the impulse to quantify everything still has a hold on us.With my programs, I aim to help pave the way to sustainable habits that naturally support a deficit: eating loads of veggies, waiting to eat until you're actually hungry, and managing stress. Boring? Perhaps. But here's the twist: it actually f*cking works.What's Inside:Who invented the calorie and why does it matter so much?The historical path that led to THIN IS IN.What's the problem with relying on calorie counting as your only form of weight loss?Sustainable habits that stack alongside a healthy caloric deficit.Imagine a world without calories. Maybe we'd have less highly processed, low-calorie snacks? Or maybe the thinness of your body would exemplify your moral value? The truth is calories are important, but knowledge and positive habits make all the difference. Are you a calorie-counting junkie?  Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels GoodGoals, Grit and some Woo Woo Shit with Oonagh Duncan 

Send us a textAlright, meet Tara Dower, AKA "Candy Mama” (a trail name born of sugar and love for her trail mates); while she's refined some of those habits… the sweet, sweet nickname still stands.Tara set the Fastest Known Time (FKT) on the Appalachian Trail, powering through 2,189 miles in 40 days, 18 hours, and 5 minutes. To put that in perspective, that's like running from Calgary to Toronto…while climbing Mt. Everest 16 times. (My feet hurt just thinking about it!)So Who's This Crazy MOFO? Tara is the definition of grit, making it on the news as an endurance phenom. This is not Tara's first stab at the Appalachian Trail, previously accomplishing a thru-hike over the course of 5 months in 2019. Her first attempt in 2017 ended early due to a massive panic attack just 8 days in. If that bit of perseverance isn't enough, Tara shifted her goals and intentions with completing this hike to enjoy the challenge, not just another box to tick!Pit Crew to the Rescue! Tara is a metaphorical race car, fueled by a pit crew swapping out shoes like tires. Along the way, Tara raised over $50,000 for Girls on the Run along the way, mentoring the next gen of fearless female athletes. Her feat is part of a new wave of women pushing limits in endurance running. Even a powerhouse like Tara doesn't celebrate till it's over, claiming that she knew she'd made it when she got close enough that “Even if I fall and break my leg, I'll crawl! ” (Talk about GRIT baby)Whether you're an endurance athlete or you've just got a tough goal, take a note from Candy Mama: set your ego aside, follow your curiosity, and remember—if you don't try, you'll never know. What's Inside:Endurance Runner, Tara Dower's FTK on the Appalachian Trail.The grit, discipline, and team support of an endurance athlete.How shifting goal setting can aid anxiety.Following your curiosity to accomplish even the seemingly impossible! Maybe you're an endurance athlete already in awe of Tara Dower. Or you might be thinking, Oh hell no, Oonagh, you won't catch me on a trail like that... Either way, you probably have a tough goal on the horizon. Take this episode as your permission to go for it and even permission to fail! What's that goal for you? Let me know on Insta!Mentioned In This Episode:Tara Treks - YouTube ⭐️

Send us a text100,000 views in, and let's just say some unique people have wanted to be guests. But that's how I found Gina Gallaun—a woman who quit her job and took off around the world to interview women about everyday courage.Gina's first taste of courage? Swimming with her dad in the Atlantic of France, diving through terrifying waves to reach the calm, sunny water on the other side. That became her life metaphor: dive into what scares you; there's bliss on the other side. "What would life look like if you weren't afraid?" That question inspired her journal, Embrace Your Brave in 30 Days. Each day, it shares a story about life, family, work, or fitness with a prompt to turn that courage into action.One of my favorite stories asks, “What would you do if your worst fear actually happened?” Like the actress called out by a critic for her acne (yikes). Instead of hiding, she focused on what she loved about performing. Or the woman who'd been a bridesmaid thirty times (yes, 30) until she finally started asking herself some empowering questions and became Mrs. Right.Gina's takeaway? Courage is contagious—especially if you bring a “courage buddy” along. You never know what ripples your little brave steps might create.Know someone battling bravery for the driver's seat? Send them this episode.  What's Inside:What would life look like if you weren't afraid?Real life, everyday stories of bravery!The power in asking good questions.What you can do with a courage buddy.I love how the stories Gina shared are everyday moments packed with BIG inspiration. Something you can relate to without planning a barefoot hike up MT. Everest. And alongside those stories…real, empowering questions to apply that courage! Are you ready to face your fears? Let me know on Insta!Mentioned In This Episode:Embrace Your Brave : USE CODE: WOO FOR 20% OFFTransform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

What do you need to let go of in your business in order to grow to the next level? When it comes to scaling a business, the most smart, savvy, and successful business owners understand that sometimes, less is actually more.   In today's case study interview, Eleanor is joined by Oonagh Duncan, a multi-award-winning fitness expert and author of the international bestselling book Healthy as F*ck. Oonagh walks you through a series of cuts, scale-backs, and eliminations she has made over the last couple of decades of growing her fitness empire, and how each of those phases produced the next quantum leap.   Tune in this week to learn Oonagh's insights on how subtracting and simplifying can actually lead to exponential business growth.     Get full show notes and more information here: https://safimedia.co/WO23

Send us a textEver wish your body and mind came with a manual? That's what physical intelligence is for!Expert coach Kevin Chapman is here to show us how to biohack our bodies—think of them as tools instead of just meat suits—so we can change our physiology and crush our goals.So, what is Physical Intelligence? Kevin calls it the "Natural Technology" of our bodies. It's all about tuning in to our internal state and using it to change how we feel, behave, and think.In this episode, you'll hear us run through a quick physical experiment—go ahead and join us (just make sure you're parked if you're driving!). You'll discover how your body language can show if you're feeling contracted or expansive.In a world where we're hunched over our phones like pretzels, physical intelligence has never been more crucial.This chat is packed with simple actions to shift your state and boost your mood. Did you know that a basic twist can release serotonin? Who knew your body was such a mood booster!Kevin highlights four key states we all fluctuate through daily: Authority, Compassion, Inspiration, and Calm. He'll guide us through physical and mental tweaks to access these states on command.Try these biohacks to get in touch with your body, improve neural plasticity, and find some zen:MOT (Map of Tension): Scan from head to toe and release any tension you find.Paced Breathing: Breathe into your diaphragm to chill out your nervous system.Open, Expansive Body PostureWalking: Yes, just walk!There are plenty more tips in this episode you won't want to miss, like the "winner's pose" after a workout—it's like a high-five for your soul!For the science, tips, and motivation, check out the Physical Intelligence Institute. Want a life manual? Physical Intelligence: Harness Your Body's Untapped Intelligence to Achieve More, Stress Less, and Live More Happily is a must-read! What's Inside:What is physical intelligence?Physical tips to actually tap into your desired state.Using biohacks to get in touch with your body (hello, serotonin).How your body and posture can impact your mood and your habits.I hope you're sitting up, taking deep breaths, and shoulders back—tits up, as they say! Whether you're getting a big pump before hitting the town or enjoying a massage to create a relaxed, sensual vibe on your date, how are you going to tap into your physical intelligence and smash all your goals? Let me know on Insta!Mentioned In This Episode:The Physical Intelligence Institute Physical Intelligence: Harness your body's untapped intelligence to achieve more, stress less and live more happily: Dale, Claire, Peyton, Patricia: 9781471170904Transform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Enjoy this re-release of one my top listened to episodes with my guest, Oonagh Duncan.Oonagh Duncan is the CEO and founder of Fit Feels Good. She is a multi-award-winning fitness expert, media personality, and author of Healthy as F*ck: The Habits You need to Get Lean, Stay healthy and Kick Ass at Life.Your body is the result of two facts: genetics and habit. You can't do anything about your genetics, but you can control your habits. Habits are the ones who control your body, and if you redesign your habits, you can live as a whole new person. On this episode of The Growth Guide, we explore the importance of being comfortable with being alone and how implementing basic healthy habits can lead to personal growth. Oonagh discusses the all-too-common desire for a big secret to health and wellness and how people can create their own effort to results ratio.Tune in for valuable insights on creating sustainable habits and personal growth.[4:56] Choice of language – the language we choose is important when framing weight loss and dieting.[17:04] Compound interest – What will sustain you is your habits, and consistency will provide exponential results.[21.12] Reward for the habit, not the outcome – You really have to reward the action and not the outcome because the outcome is often very much delayed.[26.18] Eating vegetables – Oonagh explains how a half-plate of vegetables can help your daily diet. [32.16] Sleeping – We talk about the importance of sleep as a part of dieting.[39.26] Meditating – How meditation helps you to make better choices in life. [46.53] Value of Small wins – Start with the smallest version of the habit and reinforce your identity as someone who keeps their promises to themselves.Connect with OonaghWebsite - oonaghduncan.com/                 fitfeelsgood.com/ Instagram - https://www.instagram.com/oonaghduncan/Youtube - https://www.youtube.com/fitfeelsgoodTikTok - https://www.tiktok.com/@oonaghduncan Book by OnnaghHealthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life Oonagh's PodcastGoals, Grit and Some Woo Sh*t

Send us a textCostumes, Kitsch, and Festivity…I LOVE HALLOWEEN…but I know some of my clients don't feel the same way.In fact for a lot of you, the scariest thing this spooky season is that bag of Reese's (or whatever bag of sugar that gets your rocks off) taunting you from the cabinet. Let's take a look back at last year's advice on how to handle emotional eating and holiday snacking. Because surprise…what held true last season, holds true today!Whether it's stress-eating your feelings, juggling the chaos of holiday travel and parties, or going back for more halloween candy after you said you were done. The common thread here? It's all about owning your choices—taking charge or letting the circumstances run the show.How you approach these moments is key to shaping your habits, and that is where the magic happens.Food? It's just one of many tools in your life toolkit. Shift your mindset and explore other ways to feel supported, and bam—you're on the right track!Feeling stuck in this mental maze? Need a helping hand? Let's dive into the three things Tony Robbins says can transform your state of mind: Physiology, Focus, and Meaning.Sneaky KitKat or not… It's YOU calling the shots.What's Inside:Does using food for comfort make you a bad person?Finding strength in owning your decisions instead of letting circumstances control you.What's the deeper meaning behind that Halloween candy for you?Three things you can control to shift how you feel.Don't let the Halloween candy hiding in your pantry scare you!!! You're the boss of your body and your choices, so what does that mean to you? How are you going to own your choice to not eat the candy or to decide to eat it? Let me know on Insta!Mentioned In This Episode:Nutrition 911 - Fit Feels Good Transform Your Body & Habits In One Year.  Guaranteed. info@fitfeelsgood.com Oonagh on Insta 

Send us a textTell me if this sounds familiar: you set a new goal and you're super pumped about it. For the first couple of weeks, you're crushing it. You're following the program to a T and then BOOM. Your old habits start creeping back in, and then next thing you know, you're back to square one.Listen, if you've ever beat yourself for falling off the wagon, here's what I want you to know. You did not fall off the wagon. There is no wagon. What you did was you ran an experiment. There's nothing wrong with you for not 100% sticking to your habits. You are fulfilling needs. You are growing. You are learning.If you have a tendency to go off the rails when you're working towards your goals, then this episode is for you! In this solo show, I dive into why taking a detour from your goal's original plan doesn't make you a failure. We're all victims of that honeymoon phase when we first set out to accomplish something big. It's bound to wear off eventually, which is where customized habits come into play. You have to tailor those habits to fit your life to make them stick.Experiments along the way are absolutely necessary for success. When you customize and create your own habits that are going to work for you long-term, it's always better than following someone else's dictated plan.When most people think that they're failing, it's actually just the beginning of the real transformation!What's Inside:Why we “fall off the wagon” when chasing our goalsHow we get tripped up during the “honeymoon phase”The magic of creating your own customized habitsHow experimenting has helped me achieve my own goalsDo you feel like you've fallen off the wagon when it comes to your goals? Have you learned something new about your habits through experimenting?  Let me know on Insta!Mentioned In This Episode:fitfeelsgood.com/veganOonagh DuncanTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textAre you a badass investor with a financial plan worth bragging about? You're gonna love Ann Wilson. Are your knees shaking at the mere thought of opening your banking app to check your balance? Well, you're really gonna love Ann Wilson.My guest, Ann, is The Wealth Chef. Her journey started back in her 20s when she was drowning in debt.She was living the life many of us are familiar with: money comes in, money goes out, and all the while assuming the job will always be there to keep it coming. (Cue Proud Mary: “Workin' for the man every night and day.”)Ann shares the money dynamics from her childhood, a societal structure that persists even today. Women are often socialized to manage short-term finances—nurturing the day-to-day budget—while long-term investments and planning are reserved for the masculine energy in the household.But guess what, ladies?? We can do the investing too! We sure as hell don't need to be rescued.So, blonde money baddie Ann stepped into the world of finance bros and started learning about assets and investing.But it's more than just assets—it's about defining what you want and taking the steps to get there. Financial freedom means making choices, staying committed, and sticking to a structure.Listen, maybe you're great at making money but not so great at keeping it. The key to understanding financial planning is this: you don't have to, you get to. And once you make that choice, it's incredibly liberating.If the thought of getting started makes you shudder, take a deep breath and scream WTF!!! (Wow, That's Fascinating). It's time to get curious, take a look, and, lucky for you, Ann has generously offered a free gift to help you do just that! What's Inside:Transform your financial future, the way YOU want.The ins and outs of financial planning.Challenging societal norms around money; Mom can invest too! A Free Gift from Ann, to get started on accepting the challenge.Ann had so many great things to say!! And how powerful it is that we get to choose our financial future, whatever that looks like? What was your biggest takeaway?  Let me know on Insta!Mentioned In This Episode:FREE GIFT Meet Ann The Wealth Chef on Instagram Transform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textWelcome to taste of woo-woo without the cuckoo with Lori Dyan, bestselling author of Burn Your Sh*t: The Life-Changing Magic of Rituals.Rituals aren't just structured, witchy seances—they can be simple habits that ground you, like a nightly skincare routine or banging pots on balconies during COVID. We also have the big societal ones—marriage, graduations, funerals—that help us navigate milestones.Rituals spark something in the brain. Burn Your Sh*t began with Lori's full moon burning ritual, where she literally set her limiting thoughts on fire. We explore the mindset it takes to release negativity, and Lori's online "coven" does just that on Instagram Live, harnessing the lunar vibes.For my midlife ladies, Lori's menopause rituals made me teary—whether it's celebrating womanhood with friends, a liberating boudoir shoot, or a personal candlelit letter-writing moment.When it comes to rituals and practices that are deeply rooted in Indigenous and cultural traditions, Lori speaks on the importance of taking them seriously by investing the time to learn and purchasing products from local Indigenous business owners.And what woo-woo conversation would be complete without (you guessed it) manifestation? Lori breaks down the difference between manifesting and goal-setting—it's all about inspired, intentional action.Stick around for my tarot reading (and wow, did the cards have my number, baby). Through it all, Lori's mission is clear: to inspire, empower, and enlighten. Follow her on Instagram and grab Burn Your Sh*t on Amazon!What's Inside:Why should you use rituals even if you aren't spiritual?How burning your sh*t can help you release things—literally.So what's the difference between rituals and habits?Understanding goal setting vs, manifesting.Using manifestation, rituals, and Tarot to help you, help yourself.Wow! My reaction to my tarot reading was so surprising. What's your reaction to this episode, whether it be negative or positive or running out to grab a burn barrel for your own ritual? Let me know on Insta!Mentioned In This Episode:Instagram - tarot.lori Lori DyanBuy Burn Your Sh*t on AmazonTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textScandinavian countries are famously cold, beautiful places, and their people rank highly in terms of happiness compared to the rest of the world.Tim Rayborn, author of The Scandinavian Guide to Happiness, explains the Scandinavian concepts that cultivate this sense of happiness many are longing for.We begin our conversation with the Swedish principle Lagom, a phrase meaning "just enough." This concept takes moderation to a new level, applying not only to consumables and activities but also to relationships and the workplace (looking at you, workaholics!).Ever felt the need to break away and touch grass? The Norwegian concept Friluftsliv is ingrained in their culture, emphasizing being outside and connecting with nature as part of everyday life. It's no surprise, especially when you realize that over 50% of the world's population lives in urban areas plagued by mental illness and stress.Hygge and Lykke are Danish phrases for comfort and joy, simple ways to create happiness and a sense of safety. These ideas are grounded in time well spent and cozy, safe havens—not driven by consumerism and expensive lifestyles.Finally, we discuss the Finnish principle Sisu, which describes incredible resolve and fortitude, as well as the Icelandic phrase Þetta reddast, loosely translated as "whatever, it's fine." Don't be fooled by these ideas—while they suggest that things may not always work out, they encourage the belief that, even when faced with more than you can handle, you will overcome.These concepts from Scandinavia arise from an overarching emphasis on collaboration for the common good. Tim and I have an interesting discussion on how these communal values impact individual freedoms and how many other societies fail to prioritize the right things for true freedom.When you think of a guide to happiness, you might picture something bubbly and energetic, or perhaps full of big goals and checklists. But in this conversation, these principles lead to a sense of humble, simple contentment.Send this episode to a friend who could use a guiding light for quiet, gentle happiness. What's Inside:Scandinavian concepts that embody happiness.Phrases from all over the rugged north that explain why people can be happy in such a harsh environment.Are countries like the USA prioritizing the wrong freedoms?Simple, humble attributes of contentment.Creating a happy life beyond consumerism.Is it possible to embody these Scandinavian concepts of happiness in a society that doesn't support these ideologies? What was your favorite principle or are there any concepts you plan to start practicing in your day to day life? Let me know on Insta!Mentioned In This Episode:Tim RaybornTransform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) • Instagram photos and videosinfo@fitfeelsgood.com 

Send us a text“Have your ass, I'll keep the mind”. Yeah, that's right, we're getting older; things are changing (particularly in the sheets), but your age is not something to wish away.Returning guest, Dr. Cheryl Fraser [If you missed ep 35—Dude, go back and listen.], clinical psychologist and Buddhist sex therapist, is sharing that beautiful wise mind as I fire off questions from YOU about sex and relationships in the prime of our lives. We cover a wide range of topics like how to break up with your vibrator or go the fuck to bed and STILL have a sex life.Something that's not talked about enough is that sexless relationships are actually fairly normal—about 30-40% of long-term relationships. BUT Dr. Cheryl shares some seriously surprising magic words that can keep you from closing off completely when your partner strikes the spicy question. We hear questions from low-libido ladies, and listen... A low sex drive isn't inherently bad, but Dr. Cheryl urges you to dig deeper and find out the why before you take drastic measures.And moms…. so so many questions about the mom gut, postpartum pooch, saggy boobies and all the things that come after childbirth and along with age.Whether you're just not loving your body right now or things are changing as you approach and pass through menopause, Dr. Cheryl shares some encouraging and inspiring sentiments, as well as some simple tips to love, embrace, and slowly work through these changes.It is totally possible to have a hot, sexy love life into your 60s, 70s, and 80s (and beyond), but you're gonna need to learn and redefine your new hot!As we close out, Dr. Cheryl shares about her upcoming workshops, masterclass, and more that answer these burning questions and help you and your partner become more connected than ever.What's Inside:Is your sexy toy keeping you from connecting with your partner?Working through low libido…what do you do?AGING; it's not a sex life course.Loving you AND your partner's body through physical and psychological changes.You loved my first episode with Dr. Cheryl Fraser, and this second interview will not disappoint! Did we answer your question? Still have more burning questions about sex in midlife?  Let me know on Insta!Today's Guest:Cheryl M. Fraser, PhD, is a Fulbright fellowship recipient, clinical psychologist, and Buddhist sex therapist, as well as an experienced meditation teacher. She writes about love and relationships, sexuality and passion, meditation and mindfulness, and what it takes to become a fully awake, happy, compassionate human being.Mentioned In This Episode:Become Passion Dr. Cheryl FraserSex, Love & Elephants with Dr. CherylTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) • Instagraminfo@fitfeelsgood.com 

Send us a textFor a little refresh, I'm (hi, it's me, Oonagh Duncan) the author of the best-selling book, Healthy As F*ck and CEO of Fit Feels Good. Let's chat about a little idea that might just kick you out of that rut and help you crush all those goals you've got simmering inside, ready to explode. Yeah, it might take a bit of grit and maybe even some woo-woo magic—but hey, what you think about can actually come to life.So seriously, the idea that your thoughts can control your reality has been around for centuries, but like many, I first dove into this woo-woo manifestation idea with Rhonda Burns, 2006, “The Secret”. (If you haven't seen it, I highly recommend checking it out; unfortunately, you'll have to get it from a streaming service as I think all the mysterious discount video stores have closed).Now this idea is all about coaching yourself, but in a non woo-woo practical way. I don't need the stars to swish and swirl and perfectly align to magically make your dreams come true to know that my thoughts and my feelings have a huge undeniable impact, and neither do you.This self coaching style is called The Model, and it's based on the acronym CTFAR. Circumstance, Thoughts, Feelings, Actions, Results.Whether you've gained 40lbs or your business is facing troubles, The Model aides in focusing on the facts, the thoughts and feelings you have around them, and how they influence your actions…directly creating results.WOAH. See how it's like so totally cause and effect? And hey, even if those negative, self-hatred, panic-ridden thoughts did create the results you desired... Do you really want to repeat and live in those feelings to recreate those results over and over?  Nope. Me neither. What's Inside:Psssst…*whispers from dark video store corner* What's the secret?The Model, Self Coaching How simple cause and effect can actually manifest your thoughts into reality.Mentioned In This Episode:Transform Your Body & Habits In 28 Days.  Guaranteed. Fit Feels Good (@oonaghduncan) • Instagram photos and videosinfo@fitfeelsgood.com 

Send us a textOkay, you glorious, healthy MFer ... You're doing “everything” and nothing's working???Well, you're in your midlife—time to accept the weight gain and move on. SIKE.Strength and Nutrition Coach Beth Feraco is the dragon slayer of fitness BS. We answer questions like, Why are people so gullible? And WTF even is “clean” eating?The problem is that the mass public is always looking for the magic answer, the easy way out, the fix-it-all advice... Sorry, Charlie, but it is ALWAYS going to come back to the boring, basic shit.People are quick to reach out with wild assumptions, like you need to get your thyroid checked.News flash: the only symptom of hormonal concerns is not lack of fat loss. Chances are you're not being as consistent as you think, your portions are too big, or the scale is freaking lying to you. The point is (and you're going to roll your eyes, I know it) KEEP IT SIMPLE. Think for yourself, take care of yourself, eat for your health, and keep your body moving.There are so many gems in this one, so tune into the full episode. And if you're struggling with your fitness, check out my Ultimate Guide To Building Muscle and Burning Fat After 40.    What's Inside:Do women after 40 have to just accept weight gain?Why are people willing to believe anything they see in an Insta reel?WTF is clean eating? Does it even matter?How to take care of yourself – the real, simple truth.Mentioned In This Episode:Cut The Crap With Beth And MattBeth Wilkas Feraco (@bethferacofitness) • InstagramBeth Feraco FitnessThe Ultimate Guide To Building Muscle and Burning Fat After 40 (Part 1) - Fit Feels GoodTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a textFashion is a dance off classic lines like “Do I look good in this?” versus “Omg, I love her sweater”.Wardrobe stylist and emotional intelligence coach, Jennine Jacob, joins me to talk about fashion…and how its more than just trends in a magazine.Style has an impact on your mental health in more ways than you realize. When you love what you're wearing, you stand a little taller, walk with more purpose, and take a few more risks—it physically impacts the way you move through the world and, in turn, the way the world responds to you.Fashion these days feels boring, when it should be about expressing your own identity and creativity. You walk through the mall, and the displays are about as exciting as watching paint dry. That's because Fast Fashion is killing style just as quickly as it's killing the planet. We talk about style trends, cycles, flashy terms and more. It comes down to the roles you play in life and the world…it's not about WHAT you wear, but HOW you wear it!And you're more likely to wear something with confidence and positive energy when you're open to loving yourself. Jennine shares her personal journey and struggle with style and self-love, and how loving herself proved more effective than any diet program she's ever tried. There is so much packed into this episode. Wanna get unstuck in your style? Tune in. Wanna learn how Jennine harnessed ‘celebrity energy' to grow her social media following? Tune in. Wanna get deep about learning to love yourself and tap into self-love confidence? TUNE IN.Seriously. Listen to the episode, whether you're currently pinning the coastal grandma aesthetic or you want to tap into the power of self-love in creating your own style. What's Inside:Why is fashion SO boring these days?How is style and emotional intelligence connected?How can self love improve your fashion?Tapping into ‘Celebrity Energy' to reach your goals.Are you also confused…should you be a Cool Girl? A Mob Wife? A Coastal Grandma? Hopefully Jennine's tips have sunk in and you can see your style is about YOU, not some role you're cosplaying. So are you ready to ask that question: how can you love yourself even more and tap into your own creative style? Let me know on Insta!Mentioned In This Episode:Jennine Jacob (@jennine.jacob) on Instagram@jenninejacobTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Send us a Text Message.Now that we're alone… I have a confession.I've spent 1 million dollars on coaching, courses, and education across my lifetime. (No, not all at once, Mr. Money Bags, but c'mon, that's a shocking figure).And ya know, I think I have one lesson to show for it. So that's what I'm dropping in to tell ya.One thing I've noticed across my MFers (those are the members of Master of Fitness Awesomeness for any newbies out there) is that each member falls into a certain archetype: Turtles or Tigers.You could probably guess the characteristics al la tortoise and the hare.Turtles—they're slow, they're slow and steady and super thorough. They love to check every single box, plan, and prepare. Tigers—they are speedy, craving stimulation and variety; they like to knock a ton of stuff out as fast as they can. But still, they both get stuck. Turtles fall into underaction when they're intimidated by creating new habits or when others around them are going faster. *cough, cough*, the Tigers, whose downfall is a combustion of overaction all over themselves. Are YOU stuck? I challenge you to ask yourself some questions. How can you love yourself more? How can you take better care of yourself? So this is the big takeaway. It's 100% okay to say, I don't NEED to consume more content to know what I'm doing next.Between now and when I talk to you next, I urge you…ask yourself these questions of self-love, and please leave a little white space.   What's Inside:What I learned spending $1M on coaching.Are you a Tiger or a Turtle?Why everyone gets stuck.Content is zooming at you faster than you can blink. Is it feeling warmer or colder? Try the lesson from today's episode on for size: are you a Tiger or a Turtle? Let me know on Insta!Mentioned In This Episode:Transform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) • Instagram photosinfo@fitfeelsgood.com 

We're back to finish up our chat on the “magical wonder drug,” so now is your warning: if you didn't catch last week's episode, go back and listen now!Last week, we learned of the benefits and some of the risks associated with Ozempic and other semaglutide medications. Today, Johann, author of Magic Pill, shares some more of the risks, like the increased risk of cancer and the unknown effects of long-term use.Yes, long-term use. One of the scariest things about Ozempic is that you will have to take it for the rest of your life (or you risk gaining back all the weight and the associated health risks of obesity).Is it possible to get off the drug? To maintain progress? Johann and I discuss the most important piece of this answer: stopping obesity at the root.So why are people obese? There are many factors, but we look into the interesting comparison of obesity rates in Japan (a shockingly or maybe not so shockingly low 4%) and the mega-high rate of North America (42%, you read that right—nearly half).Johann got a first-hand look at the way Japan's government and food industry support the health of it's citizens. Some are great that we should consider emulating on our side of the globe, like heavily structured food plans and food education in schools by a registered nutritionist, and others maybe not so much (some of you would definitely cringe at a yearly weigh in your company office).We also cover a controversial topic: the shame of using a weight-loss drug. Johann shares an amazing metaphor: If your house is on fire, you're not debating rebuilding with less flammable materials; you're putting the damn fire out. You can worry about the other stuff later.Obesity is the fire, people! It's risky, it's dangerous, and it's life-threatening. Tackling the food industry and your eating and exercise habits can come next, and it needs to so we can protect our kids from the same fate.The idea behind the use of Ozempic and these similar drugs is to save people from obesity and the medical conditions obesity causes. Less obesity means not just more life but a more joyful life. Like a 103-year-old Japanese woman dancing in a beautiful red kimono.Johann and I talk very seriously about the importance of regulating prescriptions and being very careful about who uses this drug.Is Ozempic safe? The truth is, it's complicated. It will save people, it will kill people, and some people will be muddled in between.If you're interested in this topic, have questions, or just want to know more, be sure to check out Magic Pill by Johann Hari wherever you buy books.What's Inside:The risks of long term use of Ozempic and other similar drugs.Obesity in Japan; how the government changed their food culture.Why you shouldn't be ashamed of using a weight loss drug.Is Ozempic safe?Stopping obesity at the root, looking at the food industry.What an important conversation to have about the future of public health and these scientific breakthroughs in weight loss drugs! Can these be powerful tools? Are we prepared to cut obesity at the root and prevent the future need for these drugs? What are your thoughts on weight loss drugs? Are they worth the risk? Let me know on Insta!Mentioned In This Episode:Magic PillJohann Hari (@johann.hari) on InstagramJohann HariTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Ozempic…the magic medicine that's gaining traction around the world.In fact, the science and impact behind Ozempic and other medications like it are changing the world in ways we haven't seen since the invention of the smartphone.Now, I thought I didn't have much interest in or care about this wave of “magic” weight loss, but when I read Magic Pill by Johann Hari, I knew I had to have him on the show!Johann himself is an Ozempic success story, completely reversing his own obesity in the first year of taking it. What he's learned about the science and the reality this drug is creating will totally shock you.First, let's talk about something important: Body Positivity. Everyone deserves to and should love themselves, but health at any size is not something supported by science, and to put it simply, obesity is bad (even deadly) for your health. That brings us to two HUGE benefits of Ozempic. ONE…it dramatically reduces and reverses obesity.TWO…it MASSIVELY reverses health conditions associated with obesity.These benefits are and will continue to be an insane shake-up to the future of public health but also the economic industries affected by these changes (Listen to hear for yourself, Krispy Kreme, yeah, sure, that makes sense. Knee replacement hinges, yeah, that tracks. JET FUEL? JEWELERS? The reach is far wider than you or I even realize).So how does this magic drug work? Well, it's a shot you inject in your stomach or leg that introduces an artificial dose of GLP1 (that's the hormone that puts the brakes on you when you're full, like a little tap on your shoulder to tell you it's time to put down that tub of chicken). This hormone allows you to be full faster, but not only that, some optimistic science might lead us to believe this is a self control drug, as some users report reduced use of drugs, alcohol, and other addictive substances and behaviors. Okay, so you're telling me... In 10 years, everyone will be skinny, and no one will have an addiction? Sign me up! Unfortunately, along with these astonishing benefits come some really disturbing risks. We touch on a few, including malnutrition due to dosing issues. And Johann opens up about his experience with the psychological ramifications of having previously relied on food as a coping mechanism.And... that's where we stop. Sorry for the cliffhanger but you have to come back next week to hear the full scope of risks, who's a good (OR BAD) candidate for the drug, and how we can nip the problem of obesity right at the root.What's Inside:What is Ozempic and how does it work?Is Ozempic (and similar medications) going to change the world?The impact of reversing obesity on public health and the economy.The astonishing benefits and disturbing risks of Ozempic.Wow! This opened my eyes to so much about the drug, Ozempic, and we've still got Part 2 next week! So I know that reducing and reversing obesity is good, but I never realized the insane reach it would have on the economy. What surprised you the most about the science and effects of Ozempic? Let me know on Insta!Mentioned In This Episode:Magic PillJohann Hari (@johann.hari) on InstagramJohann HariTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Hello, paging women in their midlife…are you out there? This one's for you!If you're usually a listener to the audio podcast only, thanks…I love you for it. But if you can, this time tune in to our YouTube video podcast to see my guest, Star Monroe's, energy and charm in action.Star is a psychotherapist and master life coach who, in the simplest form, is here to give you the kick in the pants you desperately need.In her own words, she says it's time to stop fucking around in your midlife. And not only that, but it's beyond time to tap into that blend of genius that resides in your DNA.She helps women reclaim their *Main Character Energy*...because ladies, if you want to live the life you desire, it's time to become obsessed with yourself. Star shares her story of addiction and all the catalysts that told her it's time to make a change. Because, as she reminds us, you can blame the patriarchy, society, your boss, your mom, your dad, whoever... but who's at the center of all that? YOU! It's up to you to make the change you need. And that's that.We also talk about the midlife plague women face—menopause. Did you know that Japan doesn't even have a word for menopause—something women in North America are constantly moaning about?Listen, this isn't meant to invalidate your feelings or problems associated with menopause. Instead, it's meant to empower you to seek the help you need, change the things that need changing (and yes, this may be the way you move your body, the things you eat, & your sleep habits), and then MOVE ON.As women, we need to stand our ground and advocate for ourselves; no one else is going to do it.Star shares ways she helps herself navigate the noise in her own head and manage her self-doubt as well as many other energetic kicks in the ass in today's episode.What's Inside:What's your unique blend of genius?It's time to reclaim your Main Character Energy.Why you need to stop blaming the patriarchy.Does menopause exist, and what do you actually need to do about it?How to manage your mental noise and self-doubt.Are you ready to be the iconic main character you truly are? What kick in the pants do you need, and what changes are you prepared to make? Let me know on Insta!Mentioned In This Episode:Star MonroeStar Monroe. Licensed Psychotherapist & Master Life Coach (@msstarmonroe) on InstagramTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Listen up ladies…and men who care (and you definitely should) about women's health.Get ready to be totally impressed by Dr. Alyssa Olenick as she drops some serious truths in this episode.Alyssa has a lot to say when it comes to fitness and the menopausal body, most importantly (and she reminds us of this often), your body is not BROKEN!!There are a ton of scary narratives out there about what's happening to your body and what's causing it, but you need to know that it's likely common, normal, and, most of all, that your feelings about it are valid.This one might come as a shock, though. There is no sexy, revolutionary health and fitness guide to getting through menopause. It's all about those foundational bricks that I am always reminding you of (eating a balanced diet and moving your body ring a bell?)Speaking of sexy and revolutionary, what's up with the trending idea of Cycle Syncing? Alyssa has some opinions on why its so appealing and what's truly necessary for accommodating hormonal shifts. “You've always had permission to take a break”....that is another truth bomb from Alyssa and she is so right! Ladies lean on ideas like cycle syncing because it validates their need to take it easy sometimes. Guess what? You always can and always should take it easy when you need to!!!Alyssa shares about this idea, whether its pushing yourself to hard, needing a break and not taking it, or underfeeding your body. She explains how to navigate finding balance to reach your goals and support your health and fitness. And that's just it…fitness is not a look, as Alyssa says; it's a skill that requires attention, care, and support. That's going to look different on everyone! What's Inside:Is there a sexy fix-all for the menopausal woman?Why is cycle syncing trending, and does it really work?Help me! I broke my metabolism!!Fitness—it's not a look.Dr. Alyssa Olenick was speaking the truth in today's episode!!! What fact or idea surprised you the most? Let me know on Insta!Mentioned In This Episode:The Lyss Method: Hybrid training on your termsThe Messy Middle Podcast on Apple PodcastsYoutube: @DoclyssfitnessTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com 

Hey listeners! While you might have felt like I've been here with you all along, I have actually been on an extended vacay across Europe with my fam!Travel is an important part of my life, and I often hear a ton of reasons *cough, cough* EXCUSES, on why other people don't make it happen even when they say they want to.  That's what I call a limiting belief, a “yeah, but,” if you will. Humor me… Ask yourself, What do you wanna do? Why haven't you done it? In seconds, you'll know what's holding you back…and now its time to pour doubt on it. Because, guess what? You're the only one limiting yourself.In today's ep, I share some cool hacks like house sitting, pet sitting, and point exchanges to cut down on the cost of accommodations. And your mind is going to be BLOWN when you see just how affordable flights can be when you maintain some flexibility.There is so much opportunity when it comes to travel to continue on with your goals and habits, whether that's education plans for your children, keeping up with your plant based eating preferences, and healthy habits too!!Yeah, I said it. You can stay on track with healthy habits on vacation. Seriously, dude, just shift down to maintenance mode (tune in to ep 27 for more on that), rock with healthy mindful eating, and stay in tune with how you're moving your body!Listen to the full episode for all the resources and ideas that can bust those limiting beliefs! If extended travel is something you wanna do…make it happen, you totally can.   What's Inside:Why you actually CAN afford to travel.Hacks for affordable accommodations and flights.Education on the road: The value in learning the REAL world.Yes, you can be healthy on vacation!I hope after this episode you're taking a look at YOUR “yeah, but” and ready to pour some doubt on it. OR maybe all the juicy hacks put out that fire and you're already planning that big trip! Let me know on Insta!Mentioned In This Episode:The Points GuyPrince of TravelWorldschoolers | FacebookTransform Your Body & Habits In 28 Days.  Guaranteed.Fit Feels Good (@oonaghduncan) on Instagraminfo@fitfeelsgood.com