Goals, Grit, and Some Woo Woo Sh*t

Oonagh Duncan

"BREAKING NEWS: Your dream life (and your dream bod) isn’t just going to happen because you made a vision board. Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) to examine the habits of kicking ass every day - so you can create a life of no regrets. Whether you want to lose weight, get rich, or save the whales while writing bestselling mystery novels- get ready to be inspired. This isn’t about incantations and putting the right crystals in your bra. This is about having the courage to take responsibility for your life, the grit to do the actual work and—most importantly—constantly training your brain to be your b*tch. Here’s what you can expect: Sometimes you’ll get the most tender loving b*tch slap in your ear about why you need to exercise - even when you don’t f*cking feel like it. Sometimes you’ll get a sleep expert teach you the exact steps on how to fall back asleep at 3am so you don’t feel like a zombie all day. Sometimes you’ll hear from someone who ran the marathon, kicked the addiction or manifested their dream threesome on the beach and you’ll think “If they can do it, so can I” And when you start thinking thoughts like that… you will be inspired to stop drifting and being a victim of your circumstances - and start actively creating the life you want. It takes Goals. It takes Grit. And it takes some Woo-Woo Sh*t."

  1. This Is Your Sign To Blow Up Your Life (In A Good Way) with Callie King

    1D AGO

    This Is Your Sign To Blow Up Your Life (In A Good Way) with Callie King

    Send us a text Okay so… you know how you sometimes hear someone drop a sentence like, “Oh, I can’t make it that week; I’ll be racing horses across Mongolia,” and you’re like WAIT WHAT NOW? That’s basically been me for years every time my friend Callie King casually mentions her life. So in this episode, I finally scratch that itch and go full nosy bitch mode. Because Callie is one of those people who lives so boldly and so intentionally that you kinda want to hate her, except she’s also really chill and generous and has zero ego about it. Like, this woman has lived in a Chevy Tracker with her dog, owns multiple income properties, built an adobe house in Mexico by hand, and manifested a partner straight off her dream board. And she makes it all look effortless. But here’s the thing. None of this happened because she was born rich or “just lucky.” It’s mindset. It’s values. It’s choosing freedom over fear, again and again and again. We talk about how to make bold, “unreasonable” choices even when your bank account says nope, how to check yourself when you’re operating from hustle-and-grind scarcity mode, and what it actually means to create a life that feels like yours. This episode is a wake-up call, but like, the loving kind. The kind with pancakes and a puppy and a side of "You’re capable of so much more than this." What’s Inside: How Callie built a wildly unconventional life (without a trust fund or tech-bro energy)Why your mindset around money might be what’s actually keeping you stuckThe difference between taking action from fear vs. fun (and why it matters)What it really looks like to manifest a partner (hint: she didn’t just light a candle and hope)So, yeah. If you’ve been dreaming about selling everything, living in a treehouse, or just getting the hell out of a life that no longer fits, this might be the episode you didn’t know you needed. Spoiler alert: You don’t need a five-year plan. You just need to start. Mentioned In This Episode: HorseClass on Facebook HorseClass on Instagram Callie on Instagram Byron Katie’s “The Work” Dr. Joe Dispenza Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    49 min
  2. The Screen Time Solution with Emily Cherkin

    JUL 22

    The Screen Time Solution with Emily Cherkin

    Send us a text Okay, let’s talk about the thing that is straight-up hijacking our homes right now: screens. If you’ve ever shouted, “Get off your phone!” at your kid while... checking your own email for the 50th time that hour? Yep, same. That’s why I brought on the brilliant, passionate, and hilariously relatable Emily Cherkin, also known as The Screen Time Consultant. Emily is a former middle school teacher turned full-time tech-intentional parenting badass. She’s worked with families, schools, and even policymakers and has been quoted by CHUCK NORRIS, for crying out loud. But what really hit me? She gets it. She gets the emotional labor, the mom guilt, the struggle between “don’t rot your brain” and “I just need 20 minutes of quiet to make dinner.” In this episode, Emily unpacks why screen time is actually a symptom, not the root problem; why parental controls are basically the IKEA instructions of tech parenting (look good on paper, don’t really work); and how to shift our whole approach without going full “live in the woods with no WiFi” extreme. Also, fair warning: You will leave this conversation questioning the idea that your kid needs a phone “just in case they get kidnapped.” (Spoiler: statistically… no.) If you’ve ever handed over a screen and then immediately felt like a failure, or had a deep desire to yeet your kid’s iPad into a lake, this episode is your new therapy. No judgment, no shame. Just some straight-up truth bombs and actual strategies that make sense in the real world. What’s Inside:  Why screens aren’t the real issue, and what’s actually going onThe sneaky ways screen time is hijacking relationships, not just attention spansWhy fear-based parenting (hello, Stranger Danger) is totally messing with our decisionsHow to build real-life skills in your kids before handing over the techFeeling overwhelmed and wondering if it’s even possible to raise decent humans in a world full of TikTok and YouTube Shorts? You are not alone. This conversation is your reminder that you don’t have to go full Amish to protect your kid’s brain. Let’s talk about what’s working (and what’s making you want to scream into a pillow). DM me on Instagram @oonaghduncan and let’s swap screen-time war stories. Seriously. I want to hear what’s happening at your house. Mentioned In This Episode: Emily Cherkin’s book: The Screen Time Solution Let Grow Movement, Lenore Skenazy’s work on childhood independence The Light Phone (a non-smartphone alternative) Emily’s Website Social Media Victims Law Center Follow Emily on Instagram @thescreentimeconsultant Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    1h 2m
  3. Shift Work, Ozempic, Half Assing It, Insomnia! (Q & A)

    JUL 15

    Shift Work, Ozempic, Half Assing It, Insomnia! (Q & A)

    Send us a text This episode is for every single one of you who’s ever said, “Ugh, I know what I should be doing but… life.” You sent me your juiciest, trickiest, and most “what do I do when everything goes to hell” questions… and I’m answering them all in this final installment of the Healthy As F*ck book club series. We get into shift work, inconsistent schedules, the real deal on weight loss drugs like Ozempic, whether sugar addiction is actually a thing, and what to do if you’re feeling like you’re just half-assing your healthy habits (spoiler: that might not be such a bad thing). Also…if you’ve ever found yourself staring at the ceiling at 3am with your brain screaming, “WHAT IS LIFE?” I’ve got the weird sleep trick that actually worked for me (and no, it’s not just putting your phone in another room or taking melatonin. It’s next-level ninja stuff I got from a sleep coach). Basically, this is one big habits and health advice love fest—tough love included. What’s Inside: What to do if your habits feel too half-assed (and why that’s better than nothing)Hacks for making healthy habits stick with an inconsistent or shift-work scheduleMy (non-expert but informed) take on Ozempic and the weight loss drug trendIs sugar addiction real? How to tell if you're hooked and what to do about itHow I finally tackled my insomnia—and the weird bedtime rule that actually workedLet’s get real: If you’re tired of thinking the “wellness rules” don’t fit your actual, messy, very human life, this episode is your permission slip to chill out, get consistent, and maybe even...enjoy the process a little? Got your own burning question? Hit that SpeakPipe link and maybe I’ll tackle your stuff in a future episode! Mentioned In This Episode: Episode 91: Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need Episode 94: Just Tell Me What the F To Do To Get Skinny Already Episode 96: But Seriously How Do I Get Skinny (Q and A) Episode 99: How Not To Be A Big Fat Quitty McQuitterface Episode 36: Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson Episode 75: Is Ozempic Good or Bad? with Johann Hari Episode 26: Goal: Go the F*ck To Sleep with Janet Whalen Get Sleepy podcast Insight Timer App Headspace App Calm App The 28 Day Transformation Challenge Healthy As F*ck book Oonagh Duncan on Instagram Fit Feels Good Website Leave me a voice note on Speak Pipe!

    37 min
  4. How To Get Motivated With Jordan Syatt

    JUL 8

    How To Get Motivated With Jordan Syatt

    Send us a text Okay, real talk…have you ever had that "screw it, I messed up so I might as well quit" moment with your fitness goals? Yeah, me too. And so has Jordan Syatt, my guest on today’s episode of Goals, Grit & Some Woo Woo Shit. Jordan’s one of the realest, no-BS voices in the fitness world—he’s trained Gary Vee, competed as a powerlifter, and is currently parenting two toddlers while running his business and still finding time to deadlift and draw penises on whiteboards (for educational purposes, obviously). In this episode, we dive headfirst into the real reason people don’t stick with their fitness goals. Spoiler alert: it’s not seed oils. It’s not the government. It’s not even your metabolism. It’s your mindset…and Jordan calls us out in the best possible way. We also unpack how fear can actually be a super underrated motivator. I even pushed back on this at first… until I realized I’ve literally written an exercise in my book that’s all about visualizing your worst-case scenario to spark change. Touché, Jordan. We also talk about Why you don’t need to love exercise (or be perfect at it!) to do it anywayHow the menopause “wellness” industry is profiting off your confusionThe real difference between training for health vs. training for a six-packThe b******t of “your body is your business card” and how we can be honest about body fluctuations, even in the spotlightAnd honestly? This convo made me want to throw my kid in the air (safely), get some fresh air, and re-evaluate the fitness fear-based stories I still carry. What’s Inside: The single biggest mindset block that sabotages most people’s health goalsHow fear can kickstart motivation (and why that’s not a bad thing!)Why the menopause fitness industry is full of expensive nonsenseThe difference between training for health and chasing an Instagram bodySo tell me—what’s been keeping you stuck lately? Is it that all-or-nothing mindset? Perfectionism in disguise? Waiting to “want to” move your body? You’re not alone…and this episode might be the kick you need. Come tell me what resonated most over on Instagram. I’m always down to talk brain rewiring and half-assed action. Mentioned In This Episode: The Jordan Syatt PodcastJordan Syatt FitnessJordan Syatt on YouTubeOonagh Duncan on InstagramLeave me a voice note on Speak Pipe!

    58 min
  5. Your Teen's Brain on Money with Shannon Simmons

    JUL 1

    Your Teen's Brain on Money with Shannon Simmons

    Send us a text Listen. If you think this episode is just for parents of teenagers, I need you to hold up. Because what Shannon Simmons and I dig into here isn’t just about managing your kid’s allowance—it’s about navigating a totally different financial universe than the one we grew up in. I invited Shannon back on the pod because her last episode was a fan fave, and now she’s got a new book that I devoured in 24 hours. It’s called Making Bank: Money Skills for Real Life and it’s basically financial literacy for teens—but don’t get it twisted. This is not some dry “save your pennies” snoozefest. It’s about understanding the real financial landscape your kids (and let’s be real, you) are living in. We talk about how today’s teens have never even touched money—like, cash—because everything is tap, tap, tap on a phone. Combine that with Finfluencers on TikTok, access to investment platforms at 18, and insane social pressure from the Sephora skincare aisle, and you’ve got a perfect storm of confusion, shame, and money mistakes waiting to happen. Shannon breaks down how to actually talk to your kids about money, how to let go of control without losing your mind, and how to set boundaries that don’t involve micromanaging their bank account like a total psycho (guilty ✋). And hey—if you don’t have teens? You still need to hear this. Because we’re all unlearning money shame and trying to build a better financial foundation. This episode is warm, smart, and a little spicy (as always). You’re gonna want to listen twice. What’s Inside: • Why money is a whole different ballgame for Gen Z (and how their brains are wired for danger) • How Finfluencers are actually shaping teen money habits (not always a bad thing!) • The emotional side of money—shame, fear, and passing down your own baggage • Why buying lunch at the cafeteria might be a non-negotiable life skill (no, really) Let’s be real— What does “financially thriving” look like to you? Is it your kid building a bomb-proof money mindset? Is it not flinching when they ask for $20 for TikTok face serum? Is it you not spiraling every time they blow it all on sushi and bubble tea? Look, it’s possible. That kind of emotional and financial peace? That’s rich. I brought Shannon back on the pod because I want that for you—and for your teens. So tell me: what’s your biggest WTF when it comes to kids and money? Come chat with me on Instagram. I need to know I’m not the only one who’s been Oliver’s dad. 😅 Mentioned in This Episode: Making Bank: Money Skills for Real Life by Shannon Simmons Shannon Simmons Oonagh Duncan on Instagram Fit Feels Good Leave me a voice note on Speak Pipe!

    53 min
  6. The Best Episode Yet!

    JUN 24

    The Best Episode Yet!

    Send us a text Well hello, and welcome to the 100th episode! It’s a milestone that apparently means I’m a real podcast now? Seriously—this was a goal that once felt insurmountable, and yet… here we are, the view from the trapeze. Enjoy this celebration (and don’t forget to celebrate your milestones too!). As I looked back, I wanted to hear from you—what have you loved most? Fitness has always been a favorite around here (I mean, DUH), with fan-favorite episodes like “What to Do When You’re Fat” and “How to Get Jennifer Aniston’s Body.” Listeners also shared love for our habit-building episodes, inching us closer to our goals with themes like sleep, digital clutter, and even cooking (I see you in your aprons, you superheroes!). We didn’t shy away from the heavy stuff either—episodes like “Back Away from the Booze” hit home for many. Looking back, it’s been a mix of meaningful conversations and honest, gritty moments—covering mental load, creativity, inspiration, and the challenges we all face. We even got a little woo-woo with mindset shifts in “How to Coach Your Damn Self” and “How to Calm Your Mind.” Thank you to everyone who’s listened, shared, or just stuck around through the ups and downs. Don’t miss all the throwbacks, iconic moments (desk apple enters the chat), and more as we celebrate 100 episodes! What’s Inside: A look back at fan-favorite episodes.Listeners speak up and share their insight!Reminders of awesome guests and heavy-hitter topics.Oonagh’s view from the trapeze. When I hit record on episode 1, 100 seemed an infinite space away…and now here I am! I loved getting a chance to hear from listeners and look back at some of your favorite episodes. Did I miss any? What do you wanna see in the next 100? 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

    43 min
  7. How Not To Be A Big Fat Quitty McQuitterface

    JUN 17

    How Not To Be A Big Fat Quitty McQuitterface

    Send us a text Okay, 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 again So 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 Need Episode 94: Just Tell Me What the F To Do To Get Skinny Already Episode 96: But Seriously How Do I Get Skinny (Q and A) The 28 Day Transformation Challenge Healthy As F*ck book Oonagh Duncan on Instagram Fit Feels Good Website Leave me a voice note on Speak Pipe!

    42 min
  8. Creatine! Collagen! Cortisol! with Dr. Lauren Colenso-Semple

    JUN 10

    Creatine! Collagen! Cortisol! with Dr. Lauren Colenso-Semple

    Send us a text Metabolism “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 Instagram MASS 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

    56 min
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4.9
out of 5
87 Ratings

About

"BREAKING NEWS: Your dream life (and your dream bod) isn’t just going to happen because you made a vision board. Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) to examine the habits of kicking ass every day - so you can create a life of no regrets. Whether you want to lose weight, get rich, or save the whales while writing bestselling mystery novels- get ready to be inspired. This isn’t about incantations and putting the right crystals in your bra. This is about having the courage to take responsibility for your life, the grit to do the actual work and—most importantly—constantly training your brain to be your b*tch. Here’s what you can expect: Sometimes you’ll get the most tender loving b*tch slap in your ear about why you need to exercise - even when you don’t f*cking feel like it. Sometimes you’ll get a sleep expert teach you the exact steps on how to fall back asleep at 3am so you don’t feel like a zombie all day. Sometimes you’ll hear from someone who ran the marathon, kicked the addiction or manifested their dream threesome on the beach and you’ll think “If they can do it, so can I” And when you start thinking thoughts like that… you will be inspired to stop drifting and being a victim of your circumstances - and start actively creating the life you want. It takes Goals. It takes Grit. And it takes some Woo-Woo Sh*t."

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