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This episode is dropping during my birthday week, which is usually my Super Bowl. I love my birthday. I plan it. I talk about it. I’m a dork about it. But this year, instead of full party mode, I found myself getting weirdly reflective.

Maybe it’s because this is my last year in my 40s. Maybe it’s because I’ve started asking myself some bigger questions about what I want my life to look like before I hit 50. Or maybe it’s because I finally slowed down long enough to look at the actual data of my life instead of just vibing on feelings and good intentions.

And hoo boy. The data had thoughts.

In this episode, I talk about the one ratio that you absolutely have to get right if you want to feel satisfied instead of secretly resentful. Your effort-to-results ratio. When this ratio is off, you can be working your ass off and still feel unhappy, frustrated, and vaguely annoyed at everything, without fully understanding why.

I tell the story of my friend Beth to show how easy it is to chase results that require an unsustainable level of effort and how cruel we can be to ourselves when we inevitably can’t maintain something that was never realistic in the first place. This exact dynamic shows up in fitness, money, relationships, careers, and honestly, just being a human.

I also walk you through the super simple process I just used that exposed some pretty big mismatches in my own life, including how I’ve been running this podcast. Yes, changes are coming. Not because I’m burnt out or dramatic, but because the data made it impossible to ignore.

If you’ve been trying harder and harder and wondering why it still doesn’t feel good, this episode is probably going to hit a nerve. In a good way.

What’s Inside:

• The effort-to-results ratio and why getting it wrong makes everything feel harder than it should
• Why throwing more effort at a problem is often the worst strategy
• How to gather real data instead of trusting feelings that are lying to you
• Using the 80/20 rule to stop overworking and start getting better results

If you’re exhausted, frustrated, or low-key pissed off despite doing all the “right” things, this is your reminder to stop grinding and start evaluating. Look at how much effort you’re giving. Look at what you’re actually getting back. And ask yourself if those two things make sense together.

You don’t need more discipline. You don’t need to push harder. You need clarity and the permission to change what isn’t working.

After you listen, DM me on Instagram and tell me where hard hard isn’t working in your life anymore. I read every message, and your honesty genuinely shapes this show.

Mentioned in This Episode:
FitFeelsGood.com/strongaf
Oonagh Duncan on Instagram
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Let me ask you something real. How are you supposed to stay healthy when your life feels completely unpredictable? When your schedule changes every week, you’re in a different city constantly, you’re running a national organization, and you’re parenting four kids at the same time.

That’s exactly why I wanted you to hear this conversation with Rebecca Bagley.

Before we met, Rebecca was stuck in a familiar cycle. Tracking her food when life felt manageable, then dropping everything the moment work, travel, or family demands ramped up. Weight would creep on, especially through menopause, and every attempt to “get back on track” felt harder to sustain than the last.

In this episode, Rebecca shares how she finally broke that pattern, not with perfection or rigid rules, but with habits, identity shifts, and systems that actually work when life is chaotic. We talk about the all-or-nothing mindset, decision fatigue, and why consistency has far more to do with mental bandwidth than motivation.

Rebecca walks us through her exact travel strategies, from how she packs food for flights and hotels to the airport hack I wish I had learned years ago. But what really stood out to me was her mindset shift. She stopped trying to be “good” and started identifying as a healthy person. That identity made it easier to reset after indulgent meals, choose what actually made her feel better, and stay consistent even when nothing else in her schedule was.

If you travel often, work long hours, or feel like your life is too messy to support healthy habits, this episode is proof that consistency doesn’t come from having a calm life. It comes from building habits that can survive a busy one.

What’s Inside:

• Why unpredictable schedules make habits harder and how to work with that reality
• Rebecca’s simple travel systems for food, workouts, and decision fatigue
• The mindset shift from tracking and control to identity and habits
• How to reset without guilt when travel treats and stress creep in

If you’ve been telling yourself you’ll focus on your health when life settles down, let this episode be your permission slip. You don’t need perfect routines. You need flexible systems and an identity that brings you back to your next choice without punishment.

I’d love to hear from you. DM me on Instagram and tell me, what’s one habit you could simplify this week to make healthy choices easier when life gets busy?

Mentioned in This Episode:
FitFeelsGood.com/travel
Oonagh Duncan on Instagram
Fit Feels Good
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If you have ever said, “I just need more hours in the day,” or looked at your phone screen time like it personally betrayed you, this episode is going to feel wildly validating. I sat down with Kelly Nolan, a former attorney turned time management strategist, to talk about why so much productivity advice just does not work for women and why that is not a personal failure.

Kelly shares the moment that changed everything for her. Picture this. She is a young lawyer, drowning in work, when a male partner jokes about a stain on her sweater. That tiny comment cracked something open. Kelly realized that the time management systems she was trying to follow were built for people with an entirely different level of support, mental load, and life structure. No wonder she felt like she was failing.

We dig into the idea of the “time tipping point,” that moment when capable, organized women suddenly feel overwhelmed. Not because they forgot how to function, but because life got more complex. More responsibility, more invisible labor, more decisions. Kelly explains why women are not disorganized; we are overloaded.

She also walks us through the deceptively simple digital habit that changed everything for her. Using her calendar not just for meetings, but for real life. The stuff we usually hold in our heads. Work, home, rest, energy, and the curveballs that inevitably show up. We talk about why time management is actually energy management, how to plan around hormonal shifts, kids, migraines, and unpredictable days, and why rest is not a reward but a requirement.

If you are multitasking while listening and wondering if you will even finish this episode, yes, this one is for you.

What’s Inside:

• Why most time management advice fails women and why it is not a personal flaw
• The real reason women hit a time tipping point and feel suddenly overwhelmed
• How using your calendar for real life reduces mental load and decision fatigue
• Why rest and energy management are essential, not optional, for productivity

This conversation reminded me that clarity creates calm, not more pressure. You are not behind. You are not broken. You are carrying a lot. And when you stop trying to manage time in your head, everything starts to feel lighter.

I would love to know what part of your life is taking up the most invisible time and energy right now. DM me on Instagram and tell me what you are noticing after listening to this episode.

Mentioned in This Episode:

Kelly Nolan

Oonagh Duncan on Instagram

Fit Feels Good

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This episode is a masterclass in doing the work even when you feel like absolute garbage. Kathy Charles didn’t come into my program feeling motivated, hopeful, or even remotely excited about fitness. She came in depressed, deep in menopause, dealing with grief, vertigo, an injured knee, and the kind of emotional exhaustion that makes brushing your hair feel optional.

And yet… she showed up.

Kathy didn’t wake up one day magically inspired. She started when she was grumpy, resistant, and fully prepared to hate me during workouts. She modified everything. She half-assed it when that was all she had. She swore at the screen. And she kept going anyway.

In this conversation, Kathy shares how therapy helped clear what she calls the “traffic jam” in her brain so she could start taking care of herself again, why mental health support wasn’t optional for her progress, and how structure, not motivation, helped her rebuild trust with herself.

She lost 50 pounds and 44 inches, yes. But more importantly, she got her energy, confidence, and sense of badassness back. She zip-lines. She shovels snow. She plans bike trips. She lives in a body she trusts again.

This episode is proof that you don’t need to feel good to start. You just need to start.

What’s Inside:

• You don’t need motivation. You need momentum. Kathy started when she felt awful and let consistency do the heavy lifting.
• Mental health and physical health are not separate. Therapy cleared the path so habits could stick.
• Modifying is not failing. It is how progress actually happens, especially when your body has limits.
• Habits don’t disappear when life gets hard. They are what carry you through it.

Kathy’s story is such a powerful reminder that progress doesn’t come from perfection. It comes from showing up as you are, even when you’re cranky, tired, grieving, or over it. You don’t need to do it all. You just need to keep doing something.
If this episode hit home for you, DM me on Instagram and tell me what your version of a “grumpy workout” looks like right now. I want to hear it.

Mentioned in This Episode:
Join the 28 Day Transformation Waitlist
Oonagh Duncan on Instagram
Fit Feels Good
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I thought I was recording a tidy little year-end recap. A highlight reel. A greatest hits moment. Easy.

Instead, I found myself staring at this year of conversations and realizing something way more uncomfortable and way more interesting. Certain themes kept showing up. Across guests who had nothing in common. Across topics that should not have overlapped. And somehow, those themes quietly rewired how I think about goals, ambition, self-compassion, and what I’m willing to accept in my own life.

So this episode is not a highlight reel.

It’s a reflection on the three biggest lessons this podcast taught me this year and why they might matter for you too.

One of them completely changed how I look at “stuck” goals and the stories we tell ourselves about why something isn’t possible yet. Another challenged the way I think about self-compassion and why being kind to yourself does not mean settling or giving up. And the third forced me to take a hard look at what I’m letting into my brain every single day and how much low-quality noise we’ve all been normalizing.

I share the moments that cracked these lessons open for me, the guests who sparked the shifts, and the questions that stopped me mid-spiral more than once this year.

This episode is part reflection, part pattern recognition, and part invitation to stop carrying goals and beliefs that feel heavy, obligatory, or vaguely punishing.

If you’re heading into a new season thinking about what you want next or wondering why certain goals just don’t light you up anymore, this one might land closer to home than you expect.

What’s Inside:

• The patterns I couldn’t unsee after reviewing a full year of conversations
• Why some goals quietly drain you before you even start
• A reframing of self-compassion that removes shame without removing choice
• What happens when you stop letting low-quality noise rent space in your brain

This episode isn’t about doing more or fixing yourself. It’s about noticing what keeps repeating and having the courage to question it. I’d love to know which theme made you pause or which one you’re still chewing on. DM me on Instagram and tell me what you’re carrying forward and what you’re ready to leave behind.

Mentioned in This Episode:

Oonagh Duncan on Instagram
Fit Feels Good
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This episode wrecked me in the very best way.

On September 11th, 2001, while most of the world was glued to their TVs watching unimaginable horror unfold, Diane Davis was teaching Grade 3 French immersion in Gander, Newfoundland, an airport town of about 10,000 people that would suddenly become home to nearly 7,000 stranded airline passengers.

What happened next is the part of the 9/11 story you probably don’t know.

Diane walks me through those surreal days when 38 planes were diverted to Gander and an entire community quietly, efficiently, and compassionately mobilized. Teachers turned schools into shelters. Bus drivers walked off strike to shuttle passengers. Churches, camps, and tiny outport towns filled trucks with food, bedding, and toothbrushes. Bulletin boards replaced the internet. Tim Hortons boxes became filing systems. No one waited to be told what to do. People just did what they could.

Diane’s story became part of Come From Away, the Broadway musical inspired by Gander’s response to 9/11. Yes, there is literally a character based on her. But what struck me most wasn’t the red carpets or the Tony Awards. It was her belief that none of this was extraordinary. It was simply people showing up with whatever skills they had.

We also talk about the other side of being a lifelong helper, learning how to receive. Diane shares candidly about her current cancer treatment, the discomfort of accepting support, and how community once again is carrying her through. This conversation is about kindness, grit, humility, and the quiet magic that happens when strangers choose to care for each other.

You might cry. I definitely did. And you’ll walk away remembering what humans are capable of when we’re at our best.

What’s Inside:

• What really happened in Gander when thousands of planes were diverted on 9/11
• How ordinary people self-organized to care for thousands of strangers
• The real-life story behind Come From Away
• Why learning to receive help can be just as powerful as giving it

So here’s what I want you thinking about after this episode. What does being rich actually mean to you? Is it having more than enough for yourself or being so resourced that you can show up for others without hesitation? Diane’s story is a masterclass in emotional wealth, generosity, and community. And look, that kind of life is built one choice at a time.

I want to hear from you. What kind of world do you want to help create, and what role do you want to play in it? DM me on Instagram and let’s talk about it. I read every message.

Mentioned in This Episode:

Give Back To Diane Davis
Oonagh Duncan on Instagram
Fit Feels Good
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You know that reflex where someone starts telling you about their awful day, and before you even realize what’s happening, you’re already three steps ahead trying to solve it for them? Same. Which is why talking to therapist and Yale instructor Leah Marone felt like someone gently holding up a mirror and saying, Honey, look.

Leah’s book Serial Fixer unpacks exactly why so many of us leap into rescue mode even when nobody asked. And it’s not because we’re Mother Teresa. It’s usually anxiety, overfunctioning, a desperate need for harmony, or an old story we picked up somewhere along the way that says if everyone else is okay, then I’m okay.

We get into the three types of fixers and I swear I saw myself in every one. Leah explains why giving advice too quickly, anticipating needs, and being “the glue” in every system slowly erodes our sense of self and keeps us out of true connection. We also talk about resentment, internal critics, and those sneaky moments when we center ourselves in someone else’s problem without meaning to.

My favorite part is how simple the solution can be. Validating before solving. Pausing before taking the bait. Letting people feel the consequences of their choices. And actually checking in with yourself instead of running around on emotional autopilot. Leah also shares how to handle those internal battles between the part of you that wants to do everything and the part that is exhausted and wants to hide under a blanket forever.

If you’ve ever been called the helper, the dependable one, or the person who magically keeps life functional for everyone else, this episode is basically a warm permission slip to stop carrying the world.

What’s Inside:

• The three types of serial fixers
• Why helping can quietly shift into control
• How to support without swooping in
• Practical shifts to reduce guilt and resentment

So here’s the real question. Whose life are you actually trying to keep glued together and what would happen if you stopped for a second? Imagine redirecting all that fixer energy into something that expands your own life instead of managing everyone else’s. What would feel possible then?

I want to hear from you. Come tell me on Instagram what you’re ready to stop fixing and what you’re finally choosing for yourself instead.

Mentioned in This Episode:
Leah Marone
Serial Fixer
Oonagh Duncan on Instagram
Fit Feels Good
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Goal Setting Workshop

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Alright babes… buckle up. It’s just me today. No guest, no filter, and apparently no fear of ruffling a few feathers. Because after years of coaching clients, reading their intro posts, cheering their wins and gently calling out their nonsense, I’ve realized there are a few things I would absolutely tell you if I wasn’t worried about hurting your feelings.

So today I’m naming the patterns that show up again and again. The attitude that lets me know within the first five minutes whether someone is going to crush their goals. The beliefs that quietly sabotage you before you even begin. The overwhelm that comes from consuming way too much wellness content. And the sneaky habit of outsourcing your power to programs, gadgets and accountability buddies instead of owning your results like the badass you actually are.

This episode is tough love wrapped in a cozy blanket. You are not broken. You are not behind. You just need to stop giving your power to anything outside of yourself. And yes, I say that with love and possibly a tiny bitch slap.

What’s Inside:

• The five-minute success test I can’t unsee and what your intro post secretly tells me about your future results
• How program hopping keeps you stuck in the valley of despair instead of moving forward
• Why the emotional cycle of change makes you think you need a reset when you really need persistence
• The truth about accountability and why the person who leads always gets the biggest transformation

So here is my question for you. What is winning really about for you? Is it obsessing over the perfect plan or finally trusting yourself to follow through? Is it searching for the shiny new program or getting so rooted in your habits that your life starts to quietly transform from the inside out?

That could be you. Truly.

If something in this episode poked at a sore spot, good. That’s your clue. I want to hear which part hit home. Come tell me on Instagram. I love knowing what lands for you and what you are ready to change.

Mentioned in This Episode:

Episode 18: Goal: Have More Lovers (Even If You Are Already Married) with Tara Lynne Franco and André Turcotte
Episode 60: “The Secret” To Coaching Ya Damn Self
Episode 9: Goal: Break Through To The Next Stage of Your Fitness Journey
Oonagh Duncan on Instagram
Fit Feels Good
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Goal Setting Workshop

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Have you ever stumbled into something that feels way bigger than you expected? That is exactly what happened with today’s guest, Paul Kemp, multi-award-winning documentary filmmaker and creator of The Ozempic Effect: Beyond the Waistline. And the wild part? My actual voice opens his film. Yep, somehow I accidentally narrated his sizzle reel and did not even know it. Life is weird.

In this episode, we go way past “Is Ozempic good or bad?” and dive into what might happen when up to 40 percent of North Americans are on GLP-1 drugs. We are talking changes to restaurants, grocery stores, alcohol companies, airlines, fashion, sex, gambling, online shopping, and even dementia and inflammation in the brain.

Paul opens up about his own assumptions going into the film. He thought it was just a shortcut at first. That shifted after hearing story after story from people who finally felt free from food noise. One guy literally said that chocolate-covered almonds became invisible to him. Imagine that.

We also get into some of the more complicated stuff, like black-market peptides, the pressure on the body-positive movement, and the question no one really wants to ask: if these drugs take away our vices, what replaces them? Are we becoming healthier, or just differently disconnected?

And then, at the end, Paul turns the tables and asks me if I would take a GLP-1 drug. You will want to hear that answer.

This episode is not about telling you what to do. It is about waking up to the fact that a massive cultural shift is already happening and whether we like it or not, it is changing how humans interact with food, pleasure, and even each other.

So now I am throwing it back to you. Is ease a bad thing, or have we just been conditioned to believe suffering equals worth?

What’s Inside:

• How GLP-1 drugs work beyond weight loss, including brain health and inflammation
• The impact on restaurants, alcohol, fashion, and society
• Why shame still exists around Ozempic and so-called shortcuts
• The surprising effect on addiction, sex drive, and impulse control

A little pause to think about this…

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 Instagram.

Mentioned in This Episode:

Paul Kemp 
The Ozempic Effect: Beyond the Waistline
Oonagh Duncan on Instagram
Fit Feels Good
Leave me a voice note on Speak Pipe!
Goal Setting Workshop

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Okay, dude… if you’ve ever had a doctor shrug and basically say, “Yeah, you’re in perimenopause, good luck with that,” this episode is going to hit hard. My guest today, Amanda MacKintosh, got that exact speech right at the moment when she was gaining weight, feeling constantly hungry, and low-key convinced her body was broken.

Her social feeds were screaming hormones. Her doctor was like, get used to it. And Amanda? She honestly didn’t feel like doing any of the things she was being told to do. Chocolate and chips were putting up a very convincing argument.

But instead of spiraling into despair, Amanda did something kind of brilliant-slash-petty-slash-genius. She decided to follow a healthy living program perfectly just so she could go back to her doctor and say, “See? I did your boring advice and it does not work. Now fix me.”

Except… plot twist… it did work.

In this conversation, Amanda shares how she went from that perimenopause panic to feeling strong, capable, and dare I say joyful again. From eating vegetables like a goddamn champion to doing push-ups in sets of thirty and lifting her carry-on overhead without asking some random guy for help.

We get into habit loops, chocolate negotiations, why “making it fun” felt like an insult at first and the surprisingly boring thing that changed everything. Spoiler: it is not hormones. It is vegetables.

If you have ever felt like your body changed overnight and your willpower packed its bags and left, Amanda’s story is going to give you hope, relief and maybe a little kick in the butt.

What’s Inside:

• How panic around perimenopause and the “it’s your hormones” message kept Amanda stuck and what actually moved her forward
• The shockingly boring secret behind her massive transformation
• How the MFA helped her ditch all-or-nothing thinking and build habits that actually stick
• Why fun matters more than willpower and how she made healthy living feel doable instead of dreadful

If you are nodding along to this and thinking, “Oh crap, this is me,” then dude, I want to hear about it. What is your version of feeling broken and what would it look like to feel powerful again? Not in some magical hormone hack way but in the real-life, choosing-yourself kind of way.

Send me a DM on Instagram and tell me where you feel stuck and what you wish felt easier in your life right now. I love hearing your stories and cheering you on.

Mentioned in This Episode:

Join the Healthy AF Challenge!
Oonagh Duncan on Instagram
Fit Feels Good
Leave me a voice note on Speak Pipe!