Goals, Grit, and Some Woo Woo Sh*t

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

Turns out you actually don’t have to suffer for Jesus.

Leslie Vernick is the author of many books, including the best selling, The Emotionally Destructive Relationship, which has stayed at the top of the list in the pastoral counseling genre for quite some time.

Today she joins me with a message for many, especially those of faith: God does not hate all divorce. Some of you may be thinking, Divorce?? Isn’t that extreme? ??

Leslie shares about the women she has worked with; And their marriages are beyond disappointing; they are destructive.

She has a test on her website where you can figure out where your relationship stands. But for these women, there is likely no room left to improve or change; instead, the only person they can change is themselves, like switching up your dance moves with a bad dance partner.

A destructive marriage is one filled with imbalanced power, abuse, dread, and no safety. This is bad for anyone, but particularly those with children. Leslie stands firm that every child deserves one healthy parent, way more than a “complete” family in a tumultuous state.

In her book and counseling services, and even in church leader education, Leslie’s goal is for women to leave destructive relationships behind to become safe, sane, and stronger.

If you believe in traditional Christian religion and its stories, Leslie wants you to know that the Bible doesn’t shame divorce, and God doesn't want you to feel pain.

A destructive relationship might be part of your story, but it doesn't have to be the end of it; there can be a healthy, wonderful life on the other side.

What’s Inside:

• Not all divorces are equal, why “God doesn’t hate all divorce”.
• How to tell the difference between a destructive versus disappointing marriage.
• The goal of Leslie Vernick’s book and counseling: Safe, Sane, and Stronger.
• The dangers in abusive relationships.
• Why one healthy parent is better than a complete family.

Leslie speaks a lot about divorce in general and through the Christian lens. Are you struggling in your relationship? If her advice speaks to you, I wanna hear about it! 
Let me know on Insta!

Mentioned In This Episode:
Leslie Vernick
Leslie Berg Vernick (@leslie.vernick) on Instagram
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com 

This might come as a surprise, but the holiday season does not equal being swallowed by a vortex of cheese and chocolate only to be spit out in the new year feeling like junk in uncomfortable pants.

You can actually make the conscious choice to emerge feeling like the god or goddess that you are AND still enjoy your holiday. [keep listening, I’m not totally crazy].

The key to this is the conscious part; you have to actually set a goal and take some small, immediate action…  yes immediate. AKA, it doesn't have to be January…it doesn’t have to be Monday…do it right now even if it's 3 p.m. on a Wednesday.

And it wouldn’t be very efficient advice if I didn't come to you with some tips and steps. In this episode, I give you three tips to kick your mindset into gear, plus three tips to keep that fingernail hold on fitness this December.

It’s the end of November; you are not DOOMED to feel sluggish and fat the rest of the year. In fact it can be your best month yet!

You have to tune in so you can see how you can utilize the joy of the season, gain family support, and even become known as the “healthy” person.  See what THAT’LL do for your motivation.

What’s Inside:

• Why wait till the new year to focus on a better, healthy you?
• 3 tips to shift your mindset this holiday season.
• 3 tips to keep a fingernail hold on fitness this December.
• Simple and seamless habits that can happen anytime, not just on Mondays or January.

What tips do you think can be a gamechanger for you this holiday season? What are you afraid will happen if you focus on fitness instead of getting sucked into the cheesy, chocolaty vortex? Let me know on Insta!

Mentioned In This Episode:
Healthy MFers ​in Mallorca
Less Stuff, More Buff: A healthy gift guide for you and the planet!
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com 

“You probably think this meltdown is about you, don’t you, don’t youuuu.” *sings to the tune of You’re So Vain by Carly Simon*

Have you been there with chaos in your family…  feeling like a failure as a parent, like you must be doing something wrong?

Dayna Abraham is a best selling author who has totally helped me Calm the Chaos, the title of her latest book. It’s a fail proof road map for parenting even the most challenging kids.

She shares the story of her struggles as a mom with a son who has violent meltdowns in school and is constantly kicked out of school and programs - spending more time on suspension than even in the classroom at just 7 years old.

Since then, she has developed a community and a program that helps parents break past traditional parenting advice and conventional parenting tools.

There is not a one size fits all parenting guide...  and it shouldn't be a surprise because every kid is different, and even more so, every parent is different.

Whether you’re catastrophizing everything or blinded by ideas that your child is manipulating you, Dayna has tools and habits to pull parents into reality and be the best parent they can.

While maybe society needs some redesigning, we’re focusing on what we can handle, like The 5 Minute Energy Plan and Dayna’s 4 pronged framework.

With the purchase of Dayna’s book, you’ll get access to the 7 Days To Less Chaos program and so many more resources.

Take a breath, give yourself grace,  we are all doing the best with what we’ve got. 


What’s Inside:

• Tips to shift your thinking and take care of yourself.
• How to stop catastrophizing situations with your child.
• The 5 Minute Energy Plan, quick habits to uplift your day.
• Is a diagnosis important to your parenting style? 
• The value in meeting the individual needs of YOUR child.

Let’s get you from surviving to thriving! Are conventional parenting tools just not working for you anymore? What tips from Dayna can you put in place today? Let me know on Insta!

Mentioned In This Episode:

Dayna Abraham, Calm the Chaos : Parenting Challenging Kids (@calmthechaosparenting) on Instagram
Lemon Lime Adventures
Calm the Chaos
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com
Oonagh on Insta 

What if I told you it’s okay to maintain the body you’re in, even if you haven't reached your fitness goals yet?

Put down the weights, drop your meal prep containers, and listen…  Maintenance is not stopping that work towards your goals; it’s actually an important piece of the process.

Now, maintenance and a plateau are not the same thing; you’ll have to listen in for the differentiation so you can get a clear picture of what you need to do.

The most important thing is listening to your body (no, your muscles are not going to be screaming; let me rest; I mean, if they did, would you listen?). Here are some ways you can tune in:

-10 minute rule: After 10 minutes of warm up, if you still feel tired, run down and not totally stoked for your workout...  move to a more restorative form of exercise.
-Full recovery: Before your next workout, your muscles should feel fully recovered from the last time you worked them.
-Energized not exhausted: You want to end your workouts feeling amazing, not like a roadkill.

Alright, so now that we know WHEN you need it, let's talk HOW. Because active recovery is not sitting on your ass, that’s just called sitting on your ass.

-Reduce volume and intensity of workouts, but don’t stop moving.
-Prioritize sleep (check out last week's badass guest for more sleep advice).
-A shit ton of water: i.e. half your body weight in ounces.
-Don't eat like an ASSHOLE, take this as a chance to drop the strict rules and focus on eating to feel good, full, and satisfied.

Whether you crave constant movement, you feel like exercise is somehow the only valid form of self care (it’s not), or your head is full of fat anxiety chatter...  Remember that active recovery and maintenance are not going to hurt your goals. In fact, it will only help it!

What’s Inside:

• Maintenance versus plateau…what’s the difference?
• When to chill, tips for listening to your bod.
• Active Recovery: Surprise! It’s not sitting on your ass.
• Mindful reminders for constant movers and fat anxiety.

Is it time to give your body a break and move into active recovery for even better results? What’s holding you back? Is it fat anxiety, or can you just not survive a day out of the gym? Let me know on Insta!

Mentioned In This Episode:
Fit Feels Good (@oonaghduncan) on Instagram
Join the Masters of Fitness Awesomeness
info@fitfeelsgood.com
Oonagh on Insta 

"Ugh, it's 3am, I have to be up at 6...  that's in 3 hours. I only went to bed at 11. That means I’ve only gotten 4 hours of sleep.  I’m wide awake. I can’t survive off of 4 hours of sleep. Why am I up right now???”

Anyone been through this middle of the night spiral full of complicated word problems you thought you left behind in 7th grade? Janet Whalen says NO. MATH. AT. NIGHT!!!! 

She is a Sleep & Life coach and the founder of Permission to Sleep. As someone who suffered from insomnia herself to now self proclaimed "the world's most amazing sleeper” she shares her tips for those also suffering from the stress of not getting the rest they deserve.

First things first, Janet is NOT a doctor. Anyone who may be suffering from problems that could be medical, such as sleep apnea, night terrors, or trauma requiring sleep medication, should seek a sleep study and medical advice from their doctor. 

Janet is a champion of the idea of embracing wakefulness. She even poses this super deep question, Why do we need sleep? The best way to get sleep and rest is to be calm, so preventing that 3 a.m. freak-out is key. Just because you're awake doesn’t mean something has gone wrong. 

Another factor we discuss is... what's keeping you awake? Your personal drama and anxiety? Aging and hormones? Your partner's snoring? Each requires individual attention and strategies that Janet has ideas for.

What about melatonin? That’ll solve all my problems, right? Wrong! Janet explains the purpose of this supplement and who really needs it…  and what can happen when you’re oversupplementing.

Sleep is sacred. It’s special. It rejuvenates us. But it should not be a source of stress. That’s where Janet comes in! Unfortunately, Janet isn't accepting clients at this time.

What’s Inside:

• What it looks like to give yourself the rest and sleep you deserve.
• How embracing wakefulness can actually promote better sleep.
• The culprit of your insomnia and what you can do about it. 
• Aging, hormones, and their effect on your sleep.
• The dangers of oversupplementing melatonin?
• What does sleep medication really do?
• “Sleep Divorce” may not be as bad as it sounds.

I had a ton of questions for Sleep & Life Coach Janet Whalen, what did I miss? What’s keeping you up at night? Let me know on Insta!

Mentioned In This Episode:
info@fitfeelsgood.com
Oonagh on Insta 

When I first picked up How to Calm Your Mind, I didn’t realize this was the book I NEEDED!

Chris Bailey, productivity expert, author, speaker, and master of calm, tells the story of how he caught a glimpse of himself in the overflow drain (yeah, that's what that weird metal piece in your tub is called), only to see he looked forlorn, sad, and depleted. The next day, he had a public anxiety attack.

We are all Chris. We all fall somewhere on the anxiety spectrum and surprise… the bottom of the spectrum is not 0 anxiety…it’s beyond that:`q1 deeply calm. But how do we get there?

First, we need to truly understand the word burnout. We throw this word around like candy, but to really be burnt out you need to have these three signs: Exhaustion (ding ding ding), Cynicism (talking to you, Negative Nancy), and Inefficacy (Yeah the OPPOSITE of productivity).

And what causes these? Chris explains 6 factors that occur at work and all throughout your life. If these aren't aligning with your beliefs and needs, you will most certainly reach your boiling point.

Then there's the matter of dopamine. That chemical our brain is constantly chasing, but isn’t always finding truly fulfilling. Chris explains the concept of a “Stimulation Fast” where you eliminate these empty sources of dopamine for an extended period of time. 

The easiest example? Social media. It consumes a ton of our time but leaves us with almost no satisfaction. When you remove these stimuli, you find you have time for your hobbies, passions, and needs that truly do bring fulfillment and happiness (bye bye TikTok, helloooo knitting!?).

Most of us want to live a life that's meaningful. Chris asks this really beautiful and eye opening question that I want you to consider… 

Are you in pursuit of a life that you find personal value in or that 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?

If you’re like me, you’re less wanna be calm and more wanna hype up 10x but after reading How to Calm Your Mind, I gained a new understanding of what calm really means. So where do you fall on the anxiety spectrum? Highly anxious or deeply calm? Let me know on Insta!

Mentioned In This Episode:
Chris Bailey
Fit Feels Good
info@fitfeelsgood.com
Oonagh on Insta 

So you wanna ask Oonagh?

I’ve combed over some FAQs and important questions from my MFA groups and we’re talking about something everyone has experience with...  self soothing with food.

Whether it’s emotional eating, feeling out of control with holiday travel and parties, or that pesky but sweet sweet Halloween candy in the cabinet.

There is a common theme surrounding all of these events…taking control of your choices and owning them, OR falling victim to circumstance.

How you frame these situations makes all the difference in the shaping of habits, THIS is the real work.

Food is but a tool in the tool belt of life, and when you adjust how you view it and learn how to use more diverse tools for support… you're on track, baby!

SO are you in this mental minefield? Do you need a lifeline? I’m gonna talk you through three things  Tony Robbins says you need to change to change how you feel: Physiology, Focus, and Meaning.

Who's the boss? You or the KitKat?

What’s Inside:

• Is it inherently bad to self soothe with food?
• The power of owning your choices instead of falling victim.
• Halloween candy: what does it mean to you?
• Three things you can control to change how you feel.

KitKats, Reese’s cups… whatever Halloween candy you have queued up for the coming trick-or-treaters; what does it 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 

Woah oh oh oh...  it’s magic?

Kit and Rose Volcano are magic miracle makers, healers, coaches, and transformational experts. But they weren't always. This couple has a winding journey that involves a yoga studio in North Carolina and then in Scotland, from being nearly homeless to purchasing a million dollar home.

Kit has this really interesting Apple-No Apple theory, where you hold out your hand and chant apple over and over…  Well, really, I can’t explain it, so you'll have to listen for yourself. 

But the idea is that most people aren’t tapping into their inner magic. This is the place where you live, create, and embody your ideal outcomes internally before you even start tackling it for real.

Kit and Rose both share their story of having an “identity come to”, and explain that to first get there, you have to go on a journey of self love and self worth, and create that ideal identity from the inside out. [The prize for completing this journey? The balls to wear their amazing I LOVE MYSELF bomber jacket.]

One piece of their magical puzzle is Manifestation Disney. They share how this came to be, but they equate Disney with a ritualistic environment of lights, pageantry, and the expectation of change.

TBH, I don’t think they’re wrong. Disney is a place of magic, joy, and true bliss. Kit and Rose say you can become so present in that bliss that you connect to the universe and manifest truly unexplainable feats, like real life success stories of saving Rose’s dad's life, curing cancer, or finding a 4 year old boy a heart transplant.

So… HOW. DOES. THIS. WORK. Kit and Rose don’t have any quantum physics to teach us; it’s all about believing. You believe that the electricity in your house will function when you flick the light switch in total darkness. This is like that. Trust the mystery. 


What’s Inside:

• How important are self love and self worth to fulfilling your identity?
• How to tap into your internal vision.
• Can you really manifest miracles at Disneyland?

I promised there'd be some woo woo shit, and here it is. But let’s talk about self love. Where are you at on that journey, and how is it impacting everything else you want for yourself?
Let me know on Insta!

Mentioned In This Episode:
The Little Volcano
Rosie + Kit | BUSINESS & PERSONAL COACHING (@thelittlevolcano) on Instagram
Fit Feels Good
info@fitfeelsgood.com
Oonagh on Insta

Are you house blind in a slump of anxiety and stress, OR are you living in a highly healthy MFin’ house?

When Melanie Zaelich became an MFer and let me bully her into cleaning out her pantry, she got to thinking...  Healthy habits aren’t just for the kitchen; they belong in every space in your house.

Melanie owns Happy Place Interiors, and she has created a service that connects 5 elements of design with the 7 habits for highly healthy MFers (inspired by my book… ARE YOU KIDDING!?). She calls it Wellness-Focused Interior Design.

So after I composed myself from being so totally flattered, I had to know what this was all about.

In today’s episode, Melanie teaches us all about intentional vibes and the elements of design that you have to consider to get you there. 

1. Sight lines - What do you SEE when you’re standing in your space? Is your kid's stuffed toy chest bringing you peace or stress?
2. Color - The color of walls, furniture, and decor can add or subtract energy from a space. Did you know red actually increases appetite? Yeah, maybe you should skip the red walls in the kitchen.
3. Stuff - How much do you have? I’m telling you to get the junk out of your pantry. Melanie says to get the junk out of your house too!
4. Light - Where are your sources of natural light? Do you have lamps? Lighting really sets the mood (see what I did there?!).
5. Air quality - Plants, plants, plants! They improve the air quality in your home and dramatically change a space. 

Interest peaked yet? Already thinking of the danger zones in your home? Don’t miss Melanie’s breakdown of the 7 habits and hear how she helps her clients specifically relate them to spaces in their home. 

I’ll give you a sneak, Habit #1: Go the f*ck to sleep...  definitely requires design attention in the bedroom.

What’s Inside:

• How does the space inside your home affect you, your happiness, and your vibe?
• Can you really have ‘healthy habits’ in home design?
• The 5 elements of happy place interiors.
• The 7 habits for a highly healthy MFin’ house.

We covered colors that increase appetites, self sabotaging storage, and other interesting habits when it comes to house design. What was the most surprising? What are you gonna fix first?
Let me know on Insta!

Mentioned In This Episode:
Happy Place Interiors
Fit Feels Good
info@fitfeelsgood.com
Oonagh on Insta 

Featured in Runner’s World and even nude in Men’s Health, Martinus Evans breaks all stereotypical norms for a marathon runner.

As a 300lb black man, Martinus is a beacon of support for the nontraditional running community on a mission to share the hidden curriculum of long distance running (hellooooo Body Glide].

Energy, positivity, inspiration—these barely break the surface of what Martinus brings to a race. But what started this journey? A moment in 2012 when his doctor told him to “lose weight or die”.

But weight loss doesn’t mean sh*t when it comes to happiness! When a car accident almost took running from Martinus, he realized that the joy of running and training was more important to him than being *skinny*.

Listen, as the man himself says...  Everyone starts at 0. So it’s either someday or day 1.

What are you gonna do? Keep sitting on your ass contemplating when you’re gonna get started, or pop in your headphones and hear from Martinus on how to get your mindset right, non traditional runner or not.

What’s Inside:

• What happened when a doctor told Martinus Evans to “lose weight or die”?
• Does weight loss mean happiness?
• What does it mean to “chase goals, crush values”?
• A beacon of support for nontraditional runners.

Martinus shares so many inspiring words of wisdom when it comes to running black or as a nontraditional runner, what resonated with you most?
Let me know on Insta!

Mentioned In This Episode:
Slow AF Run Club: The Ultimate Guide for Anyone Who Wants to Run: Evans, Martinus: 9780593421727
Slow AF Run Club
Martinus Evans (@300poundsandrunning) on Instagram
Fit Feels Good
info@fitfeelsgood.com
Oonagh on Insta