Goal: Break Through To The Next Stage of Your Fitness Journey

Cue the kazoo and maybe some celebratory fireworks.
Season 2 is coming to an end. Can you believe we’ve been at this for nearly a year?

And seriously, dry your eyes because season 3 is just around the corner (Helloooo Spring 2024).

But before I go, I am gonna spill the tea on how I ended up spending 10 years in business with Fit Feels Good, a milestone I’ve all but glossed over. [Dude, celebrate those milestones. Big and small. They were once dreams, and look at you—you freaking did it!]

My spiel goes way further back than 10 years, all the way to 2001, when I took my first fitness instructor class, passed (thank you, generous instructor), and failed up with shitty aerobics class after shitty aerobics class.

And as I collected fitness cert, after fitness cert I landed myself as a bootcamp instructor, eventually going rogue and morphing into the very first version of Fit Feels Good. (If you want more, my friend, you’re gonna have to listen to the ep).

So much goodness came from that little bootcamp—even my first book, Healthy as Fuck. I couldn’t be more grateful, but don’t get it twisted; this episode features the highlights. Growth is not linear; it’s plateaus and tiny climbs up a hill and a little step down and back up again. 

But through that growth, I learned 5 things that are EVERYTHING in business and life. 

1. Be awesome all the time. 
2. Thinking with your ego will F$%& you. 
3. Let yourself suck and move on. 
4. Do different shit.
5. Community is everything. 

You can find out why each of those little (okay, not so little) lessons is so important by listening to the full freaking episode!!!

Now, I’m saying see ya later dudes…I’ll see you in the spring. Oh, and one last thing, what do YOU wanna see next season?
 
What’s Inside:

• Oonagh’s journey through the fitness business, the sparknotes version.
• What made Fit Feels Good successful?
• 5 top tips and lessons learned over a decade.
• Season 3… what’s next?

WOO! What a journey! I hope sharing these deets gave you some good insight or just your fill of juicy gossip. Next up, Season 3…what do you wanna see?  Let me know on Insta!

Mentioned In This Episode:
Free Goal Setting Masterclass with Oonagh Duncan
Goals, Grit, and Some Woo Woo Sh*t hosted by Oonagh Duncan
Transform Your Body & Habits In 28 Days.  Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram photos and videos
info@fitfeelsgood.com 

*minimize tab, close tab, close tab…* Ahh, there you are. Sorry,  I couldn’t see you through all the chaos that is my computer desktop. Maybe Amanda can help me with that?

In fact, if anyone can, it's definitely her. Trained by Marie Kondo herself, Amanda Jefferson is a KonMari Consultant helping people with her company, Indigo Organizing, declutter their homes and their digital lives!

Marie Kondo is practically a household name, famous for her joy sparking method of organization. Amanda focuses on the practicality of sparking joy and how that looks different for everyone, even her.

One thing she really emphasizes is letting go of the shoulds… Like I should definitely keep this black blazer because everyone should have one. I mean, should they? Why? 

So beyond in home organization, Amanda's new service, Done-With-You Digital Organizing, aims to help her clients clear out that common clutter that can cause total mental overload. (queue me slowly raising my hand in admittance to crazy tabs and no rhyme or reason for any of my files).

Whether your email is out of control, your files have no system, or your photos have been abandoned in oblivion due to the sheer amount of aardvark photos you took at your last family zoo trip…Amanda teaches clients how to get started and how to utilize the tech tools that are available to get organized and stay organized.  

Everything has energy, and it’s in your life for a reason… get organized and let those things be of service to you, whether it's for practicality or joy; it’s important.

If you wanna hear more from Amanda, check out her podcast Good Enough-ish and find out about her services with a special discount on the Indigo Organizing website. 


What’s Inside:

• Your physical AND digital environment are reflections of your brain.
• What it means to let go of the ‘shoulds’.
• The practicality of “Sparking Joy”.
• Done-With-Digital Organizing, Four 1 hour sessions.
• Understanding tech so it can help you stay organized and find joy.

We covered a lot of ground. Be honest, do you think your digital life might be as cluttered as mine? What’s sparking joy for you and what should you know you’ve gotta let go of?  Let me know on Insta!

Mentioned In This Episode:
Indigo Organizing
Amanda on Instagram
Overwhelmed with digital clutter?  (Use code GRIT at checkout to get 10% off!)
Fit Feels Good (@oonaghduncan) • Instagram
info@fitfeelsgood.com 

Mo’ money more problems; no money more problems.

We all have a relationship with money; we spend money, owe money, save money, throw big piles of money in your bathtub, and swim in it? (sounds like a thousand paper cuts to me).

Whatever your deal is with money, Shannon Lee Simmons, founder of the New School of Finance has the secrets figured out. She's a Certified Financial Planner, Chartered Investment Manager, and *drum roll please* a life coach!

Today in this long awaited convo, she answers some big questions like how to get out of a financial rut, totally turn things around, or make really big emotional decisions around money…and do all of this with no regrets.

You’ll learn that Shannon’s philosophy around money has one surprising special ingredient, hope. Small acts of hope indicate work toward a future in which you have reached and are continuing to reach those important goals in life.

And I know some of you will be stoked to find out, Shannon’s first step to saving cash isn't nixing takeout or your beloved morning coffee run. Your money is well... yours, and you should enjoy it. The key is knowing how much you CAN spend on the things you enjoy.

Money goals are a lot like fitness goals; it takes grit, ditching the all or nothing mindset, and small, sustainable actions over time.

You gotta listen to the full pod to really get the scope of Shannon’s advice—stay to the end for resources for my fellow Canadians. All national and international listeners alike can access Shannon’s books and courses too!


What’s Inside:

• Find total clarity and create a long term plan for your money.
• Can you actually manifest money? 
• Do you need to give up take out and morning coffee runs to be financially savvy?
• How little acts of hope make the biggest financial impacts.
• How to find the balance of spending and saving.
• The secret to making emotional finance decisions with no regrets. 

We hit on a lot of hot points, I know many can relate to. What stuck out the most for you? Ever made a good financial decision with a bad outcome? Do you regret it…after listening, why or why not?  Let me know on Insta!

Mentioned In This Episode:
Shannon Lee Simmons
Buy the books — Shannon Lee Simmons
New School of Finance
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com 

Okay, lovely listeners, let’s do a little exercise. [And no, I'm not asking you to break a sweat in this episode.]

Close your eyes and think back to when you and your partner were first together. It was all giggles and romance and constant romps in the bedroom, am I right?

Keep ‘em closed…What does it look like today? Have you entered Marriage Inc.? Friendly routines and business as usual? Scheduling and rescheduling sex that you’re only kinda, sorta interested in?

Dr. Cheryl Fraser is overflowing with wisdom (and redeeming humility) when it comes to long term relationships, finding fine, and then not settling for anything other than exceptional. 

She shares familiar anecdotes that we all fall into that affect our internal happiness and our relationships.

Pining after a fictional soulmate, focusing on what you're getting rather than what you’re giving, hyper fixating on the traits your partner doesn't have over what they do—all common stories that ring true to the philosophy that whether you’re happy or not depends on your mind. 

She offers solutions and habits to debunk these inner thoughts and do the work on the outside. And she dispels the not so golden rule everyone’s heard: Never Go To Bed Angry. 

Resonating? I thought so. Rate your relationship with Dr. Cheryl’s Passion Quiz and tune in for the full episode.

Now, try some of the tips in this episode and go give your partner a smooch! xx

What’s Inside:

• Why you shouldn’t settle for fine in your long term relationship. 
• Why romance and passion is important. 
• Tips and advice to rewrite the stories in your mind.
• You never know: 1 rule to follow before leaving your loved ones.
• Is it really okay to go to bed angry?

Have you entered Marriage incorporated? What sort of inner stories have led to this and what are you going to do to rewrite them? Let me know on Insta!

Mentioned In This Episode:
Sign up for weekly love bytes -Science based Tips and Techniques to create Love that Lasts a Lifetime
Rate your relationship - Take the Passion Quiz
Interested in the Become Passion online couples program? Next session begins Spring 2024. Learn more and get on the waitlist to be the first to be notified when doors open here
Book Buddha’s Bedroom - A Mindful Loving Path to Sexual Passion and Lifelong Intimacy
Podcast Sex Love and Elephants with Dr. Cheryl
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com 

Dr. Susan Pierce Thompson is in the house!!

Susan is my dear friend, and she brings her inspiring story AND some explanation around her philosophy around food with Bright Line Eating. [Admittedly, her program could not be more different than mine if she tried, and for good reason.]

Bright Line Eating is just what it sounds like—a big, fat, glaring, BRIGHT LINE in the sand when it comes to setting boundaries and structuring your eating habits. But why?

Susan’s expertise comes from her own experience with addiction. What first was an alcohol and substance addiction she overcame at age 20, transformed into a food addiction as she made her way through college and her PhD. [Don’t settle for this sparknotes version. Open the episode right now and listen to her incredible story. Yes. Right now.]

Where my health goals thrive with moderation and the idea of filling half your plate with veggies, Susan's is hard nos around processed foods like sugar and weighing all your portions for every meal.

She digs into why this structure is so important. For people with food addiction, structure and boundaries = freedom. It’s the only way.

Susan also has some great anecdotes for the excuses already spilling out of your mouth, like “I don’t think I could ever have birthday cake again.” Get ready for this wisdom… The you NOW can’t imagine that, but the future you doesn’t even think about birthday cake.

And there's more where that came from; Susan is bursting with some really empowering statements and insane knowledge… we even touch on the wonder drugs Ozempic and Wegovy.

Before you sneak off… if this episode resonated with you, go check out Bright Line Eating online and take their susceptibility quiz to know where you stand with food addiction. AND please please please leave me a review with your thoughts too!


What’s Inside:

• What is food addiction?
• Explaining the necessity of abstinence vs moderation in foods.
• Bright Line Eating and susceptibility to food addiction.
• Breaking past the bummer thoughts and lies to start your path to healing. 

Food addiction can be a triggering topic… What resonated? What did this talk bring up for you? Let me know on Insta!

Mentioned In This Episode:
Bright Line Eating
Susan Peirce Thompson
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com 

Happy New Year! Let's talk about health trends.

They’re bullshit.

Bye, see ya next week!

Okay seriously… I did take a Google dive into what was spun by the media as super duper important to your health this past year and found some interesting things.

Mushrooms [we’re talking powders, capsules, and teas with benefits ranging from nutritional additives to stress management], Sleep Syncing [this is not a new sleep hack and I do really find it beneficial], Mouth Taping [stop snoring but sleep with a piece of tape over your mouth? No thanks], & Face Yoga [okay, you HAVE to watch the video for my beautiful demonstration, although I can’t promise it’ll erase your double chin].

Tune in for some other trends I get asked about A LOT. I’ll give you my take, including the unlikely reason Ice Baths are actually a trend I can support.

Health trends come and go, and most of the time they’re harmless. Do your research and if they really fuel your fire... Go for it.

But be warned, these fads alone will do jack shit for changing your life and how you feel about yourself.

What will? I’ve said it before, and I’ll say it again. The 7 habits of highly healthy MF’s.

Eat a shit ton of veggies, go the f*ck to sleep, back away from the booze, chill out, dude, eat everything...  in a balanced way, prep and plan your food, and exercise consistently.

That is a lot of effort, but these are the things that really matter. So if these novel and media-crazed trends don’t make you feel totally amazing...  ignore them.

Need something to fill your brain? Instead, challenge your mind. Try asking yourself questions that can light you up. What’s your why? When was the last time you felt your best? Idk dude find the questions that mean something to YOU.

At the end of the day… or the start of the year… do what makes you happy! (Alongside those 7 super important habits and your life WILL be changed).


What’s Inside:

• What’s up with the latest and greatest health trends?
• Are health trends vital to a healthy life?
• The 7 habits that beat out health trends every single time.
• Questions that might fuel your fire.

Okay so you’ve got the 7 healthy habits on lock,  but you want something new and fun to add... Is there a trend you’re super excited about trying? OR maybe one you’re totally staying away from? Let me know on Insta!

Mentioned In This Episode:
Fit Feels Good - Transform Your Body & Habits In 28 Days.
Join Masters of Fitness Awesomeness - Transform Your Body & Habits In One Year.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com 

“Hey hormones!! What the hell is going on?”

Dr. Sadaf Jeelani drops the truth about hormones and diseases and what’s causing weight retention. 

Dr. Jeelani explains that you either have a disease process or…you don’t. Some common ones can be Hyperthyroidism or PCOS, and less common but more extreme, Cushings. [Make sure you listen so you can get all her really good smart science talk and find out if you should be concerned and what to do.]

And what about balancing your hormones? That’s a thing, right? Nope. You’ve just gotta trust your pituitary. 

Balancing hormones is more of a wellness industry marketing catchphrase with no medical basis. *sheesh* That's a relief! You don't actually have to drop hundreds of dollars on supplements you see on Instagram. 

The downer to this revelation is that the fix is boring and hard. And it's more of a forever lifestyle change than a “fix”. Yup. I’m gonna say it and so does Dr. Jeelani…the secret to feeling better is solid nutrition, consistent strength training and movement, better sleep, drinking water, and reducing stress. 

Surprised? I’m sure you’re not. Dr. Jeelani brings on the info when it comes to the medical implications of obesity, fad diets, surgeries, and medication you don’t actually need. 

So you heard it, people. There's no quick fix. Being healthy is a lifelong journey that takes positive choices and habits, day after day after day.


What’s Inside:

• I’m retaining weight…is there something medically wrong?
• Can you actually balance your hormones?
• Health and medical implications of obesity, fad diets, medications, and surgeries?
• The secret’s out…how to be healthy forever.

Do you have concerns about your health beyond a healthy lifestyle? What symptoms and signs that Dr. Sadaf Jeelani described applies to you? What’s your next step? Let me know on Insta!

Mentioned In This Episode:
https://fitfeelsgood.com/prime
Hormones Demystified
Dr. Jen Gunter
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com

New year = must set weight loss goals….right? Wrong.

Look, you don’t have to wait until the ball drops, the clock strikes 12 and it’s officially 2024. The new year doesn't mean all those goals are instantly more acheivable.

If you set goals this past year and haven’t achieved them. I’m telling you, your goal setting SUCKS.

The truth is you can’t just set a goal to lose 10 lbs and call it a day. Firstly, just setting a goal doesn't automatically make it happen. Second, do you even want to lose 10 lbs?

You have to stop making goals just for the sake of it. Set goals you actually have F’s to give about.

The more F’s you have… the more habits will change… the more likely you’ll reach your goal.

It’s not gonna be easy. It WILL be uncomfy. But if it wasn’t you’d have already done it.

The key to setting achievable goals is making SMART goals. And it's more than just being smart about it. It’s a fancy acronym with real tips to help you!

Tune into the pod to find out what SMART goals are and how they’ll make you a millionaire or whatever.

Once you’ve soaked up all that goodness, head on over to my Goal Setting Masterclass  so I can help you even more.

What’s Inside:

• Why your goal setting sucks.
• How to pick the right goal…one you’ll actually give an F about.
• What’s a SMART goal? 

Okay, I know you have one, what’s your Specific, Measurable, Actionable, Risky, Timeable goal? Let me know on Insta!

Mentioned In This Episode:
Goal Setting Masterclass
Fit Feels Good (@oonaghduncan) • Instagram photos and videos
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com 

Reverend Meg and her guides join the pod in this episode to explain the woo behind being psychic and happy.

At the core of our talk is the classic story—think victim, villain, and hero—complete with an ego takeover that's basically us being "pretty apes" on autopilot thanks to our ancient fight or flight vibes.

We also talk triggers…unfortunately more of a problem for women but still such a catalyst to those victim roles. Rev Meg's advice? Detach your worth from those triggers like you're unplugging from a bad Netflix series. 

But don’t just scroll on past; Rev Meg explains how to do more than bypass those garbage feelings by turning inward to isolate, identify, track the story, and reveal the truth. 

Are you ever stuck on that side of social media that's draining and triggering you over and over? 

Rev Meg likens spiritual and social media algorithms; you get what you give attention to. Picture it: spiritual TikTok as a vortex of enlightenment

Later, we're getting psychic, intuitive, and spiritual. Positive thinking, conscious flow, and practice. 

Shifting your thinking is not a lightswitch, and as Rev Meg so perfectly says, the universe is NOT your Uber. It takes action without resistance.

As you tune in, give yourself permission to think positive thoughts about yourself, your body, and your life. And don’t miss Rev Meg’s guide, Cassandra, and her incredible words of wisdom from beyond. 

Find  Rev Meg’s viral videos, amazing guided meditations, and coaching info at the links below. 

What’s Inside:

• The classic victim, villain, and hero roles; how do they impact inner stories?
• Tips to get past triggers and do the work.
• Giving yourself permission to think positive thoughts and love yourself.
• How to change your spiritual and social media algorithm.
• Flow: the universe is NOT Uber.

 A lot of our discussion comes back to these classic roles, where do you default to? Victim, Villain, or Hero? How does that impact YOUR story? Let me know on Insta!

Mentioned In This Episode:
Reverend Meaghan Hammarsten (@rev.meg) on Instagram
Reverend Meg
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com 

Sugar, spice, and everything nice—that's what girls are made of?

Tracy Dawson’s book, Let Me Be Frank (awesome title, am I right?)...pieces together history from the lives of women who dressed up like men to pursue their hopes, dreams, goals, and general badassery.

We hear about Hannah Snell, who went off to war as a man to find her philandering husband, only to realize she loved being a soldier. And Dorothy Lawrence, who pursued journalism during the World War under the guise of manhood. 

There are die hard sports fans from Iran who spent time learning perfect makeup to transform into men to see their favorite teams live.

BUT it wasn’t always so virtuous or wholesome either. Tracy tells the stories of history’s anti-heroines, a tortuous witch hunter and mutinous lady pirates. 

The breadth of research that went into this book is insane. And when it comes to goals and grit, these stories have it, along with a lot of lessons.

Dressing as men gave these women freedom of movement in society to pursue dreams and ideals never possible for a woman, but also with their bodies freed from the shackles of girdles and long skirts.

This is a must read, you can find it anywhere you get books. And when you do, take strength from these stories of women who have faced the shit and put themselves first. 
 

What’s Inside:

• The brave tales of women disguised as men to achieve their goals.
• It's not all for good, the ani-heroines in men’s clothing.
• A perspective on freedom and mens clothing.
• Strength, grit, goals: what became possible when women put themselves first in history.

What  story surprised you the most when it came to these women’s disguises and adventures? Would you change your appearance to achieve a wild goal or live a lawless life?  Let me know on Insta!

Mentioned In This Episode:
TRACY DAWSON
Tracy Dawson (@dawsontracy)
Let Me Be Frank on Amazon
Let Me Be Frank – HarperCollins
Fit Feels Good (@oonaghduncan) on  Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com