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Metabolism âbrokenâ? Cortisol through the roof? Syncing your workouts with your menstrual cycle like itâs a lunar ritual? Letâs unpack the madness.
Welcome to the 2025 Fitness Complexâwhere 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 Câs: 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, itâs just a socially acceptable way to ghost your workout routine. And inconsistency is the real hormonal chaos.
Supplements and biohacks wonât save you. Showing up and doing the work will.
No one wants to hear they have to work harder⊠but sorry, thatâs 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 baitâtune it out.
And as Lauren wisely says⊠stay safe out there.
Whatâs 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 plansâŠNOT the one-size-fits-all magical fixes. Did we bust some myths youâve 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
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Okay, so you know that moment when you kinda want to believe in manifesting but also donât want to be that person taping crystals to their debit card? SAME. Which is exactly why this convo with Denise Duffield-Thomas was so damn refreshing.
Denise is a money mindset coach whoâs all about helping people (especially women!) feel good about receiving, spending, and growing their wealthâwithout shame, guilt, or vibing your way into bankruptcy. Sheâs got this no-BS vibe (my kinda gal) and makes the whole âabundanceâ thing feel accessible⊠and dare I say⊠fun?
In this episode, we go deep into the sneaky money blocks that might be holding you backâlike thinking rich people are jerks or feeling guilty about charging for your services. And she also shares some real talk on why self-sabotage kicks in the moment things start to get good.
We also get into the wild idea that youâre actually allowed to like money. Yep. Not just tolerate it or hope to make enough to cover the mortgageâbut to enjoy it, feel safe around it, and let it support the version of you that is totally thriving. (Mind. Blown.)
I also share a few of my own (messy) money stories and Denise coached me right there on the podcast. Like, actual breakthroughs. And if I can have them while podcasting in my gym shortsâyou can totally have them too.
So if youâre ready to ditch the scarcity, make bank, and keep it real? This episodeâs for you.
Whatâs Inside:
Why Denise believes everyone has money traumaâand how to stop letting it call the shotsHow to rewrite the old stories (from your family, culture, or industry) that keep you under-earningWhy manifesting isnât about âthinking positiveâ 24/7âand what actually worksHow to set up your life to be wildly abundant, without burning out or selling your soulReal TalkâLetâs Dream Big for a Sec: What does ârichâ actually mean to you? Is it rocking the designer bag or being so stupidly wealthy you get to give more than you keep? Is it changing your life and the world around you? Because Iâm telling youâwhatever version of rich youâre dreaming about? That could totally be you.
Denise and I are proof that you can want money, feel good about it, and still be a grounded, generous badass. So tell me, if money werenât the problem, what kind of impact would you make? Come DM me on Instagram and letâs get into itMentioned in This Episode:
Denise Duffield-Thomasâs websiteHer book âGet Rich, Lucky BitchâMoney Bootcamp with DeniseChill and Prosper PodcastMy book âHealthy As F*ckâ (aka âDitch the Dietâ)Oonagh Duncan on InstagramLeave me a voice note on Speak Pipe! -
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I saved the best for lastâlive Q&A from my Health as F*ck book club and all questions lead to this: How the HELL do I actually get skinny?
Meal prep doesnât have to be a chore and the food isn't icky. I use Sundaysâmy rest dayâto throw on a rom-com, chop some veggies, portion things out, and call it good. Itâs low effort and keeps the rest of the week easy (4-day-old veggies are way better than crusty, cold pizza from the night before. Trust me).
But it's not all rigid meals; the 80/20 rule keeps me sane. Most days Iâm eating what I prepped. The rest? I go with what feels goodâcoffee treats, dinners out, full-on indulgence. It all fits.
Water matters, but perfection doesnât. Tap is fine (stop buying overpriced bottled water). Add lemon, fruit, or flavor powder if it helps. Bribe yourself however you can because you need a lot of it!
Movement adds up. Walks, stretches, a few squats while the kettle boilsânone of it is wasted. The more you move, the better you feel. Even a little.
Future you is your best motivator. When you're dragging, picture her looking back. Sheâll be glad you did something, even if itâs just five minutes (and hey, squeeze in a reward for you NOW too).
This is a big one but Iâll let you in on a secret: veggies arenât punishment. Roast them, sauce them, or mix them into stuff you like. Pre-chopped is a win, not a weakness. Make it taste good or keep it simple.
Food doesnât need a moral label. Baked goods aren't bad. Spinach doesnât make you superior. Eat what serves youâsometimes thatâs nutrients, sometimes you just need to eat.
Change sticks when it's small. One new habit a month, layered into something you already do. Thatâs how it becomes automaticâthatâs how you reach the goals.
Whatâs Inside:
The trick to eating your meal prep.What water you NEED to be drinking.Does food have morality?The basic steps to habit stacking.Did I cover a question you have? Did I miss something? Have a personal anecdote on whatâs working for you? I wanna hear about it. Let me know on Insta!
Mentioned In This Episode:
Transform Your Body & Habits In One Year. Guaranteed.
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan
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You ever get that nagging voice saying, This isnât it? That âoh crapâ moment where you realize youâve been climbing the wrong mountain? Thatâs exactly what happened to my guest today, Henry Oliverâformer policy wonk turned style blogger and unapologetic vibe curator.
Yep, Henry ditched the government life to dive headfirst into what actually lit him up: writing, personal style, and, letâs be real, loafers. This episode is a total permission slip to pivot hard, even if youâve invested years (or decades!) going in one direction.
We get into why midlife reinvention doesnât have to be a crisisâit can be a party. And Henry breaks down the subtle but powerful difference between asking, âWhat do I want to do? â vs. âWho do I want to be? â
If youâve ever felt stuck or like your life is technically fine but secretly soul-suckingâthis one's for you. Youâll laugh. Youâll think. Youâll probably Google âgood tweed jackets.â Henryâs got that effect.
Whatâs Inside:
How Henry made a major midlife career pivot (and what helped him finally take the leap)The identity crisis that can come with âsuccessâWhy style isnât shallowâitâs a portal to authenticityA powerful reframe for asking, âWhat do I really want? â
So, real talkâAre you living a life that actually feels like you? Or are you just playing a role you fell into 10 years ago and forgot to question? If youâve been craving a fresh startâor even just a fresh vibeâthis episode might be the sign you needed. I want to hear your thoughts: if you could change one thing about your life right now, what would it be? DM me on Instagram and letâs talk plot twists.
Mentioned In This Episode:
Henry Oliverâs blog (The Common Reader)
The Second Act
Registration is now open for the Membership Experience
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
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Back with a little switch-upâenjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as Fck.*
As always, Iâm serving up real talk on practical habits, fitness strategies, and my unfiltered thoughtsâno fluff, all fire.
This time, we zoom in on the habit loopâtrigger â behavior â rewardâand what it actually takes to break the bad ones and build new, better ones on purpose.
We get into the power of the keystone habitâthe one move that sets off a domino effect in every area of your health.
7 Habits of Highly Healthy MFs:
Fill half your plate with veggiesGo the F*ck to sleepBack away from the booze (or the damn Pepsi)Chill the F*ck out and meditateEat everything â just way lessMove your body. Often.Prep your damn mealsI can hand you the blueprint â but the only one who can build with it is you. You're also the only one who knows what a truly meaningful reward looks like for your brain and life.
Would I change anything?
Nope. I wrote this book because I stand by every word.Butâif I rewrote it today, Iâd go deeper into neurodivergent psychology and how it affects the habit loop. And Iâd definitely ease up on the âclean onlyâ rules like tossing all plastic or going 100% plant-basedâthatâs not the hill we need to die on.
Bottom line: ditch the distractions. Focus on the 7.
Thatâs how you get healthyâand stay that wayâfor real.Whatâs Inside:
What the hell is a habit loop?How to interrupt bad habits and create new, better ones.The 7 habits of highly healthy MFers.The impact of neurodivergent psychology on the habit loop.You heard me on my 7-habit soapbox, and you even heard from some of my audience. What habits are you stellar with and which ones have you with a first-class ticket on the struggle bus? Let me know on Insta!
Mentioned In This Episode:
Registration is now open for the Membership Experience
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan
Leave me a voice note on Speak Pipe! -
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We should all be millionaires. I mean, why the hell not?
Rachel Rodgers is a self-proclaimed "keep it real, ornery biotch" and the bestselling author behind We Should All Be Millionaires and Future Millionaire. Her work flips the script on everything youâve been taught about money, especially if you grew up thinking wealth was for them, not you.
"You can have reasons or you can have results." Rachel doesnât just say itâshe lives it. Her first book serves as a reality check to all the tired, limiting beliefs we carry. It's not about grinding harder. It's about taking bold risks and refusing to play small just to keep others comfortable.
She breaks down the difference between broke boo and rich boo energy. Spoiler: if youâre exhausted, resentful, and trying to do it all alone, youâre not in the zone to build real wealth. Ask for help. Expand. Expect more.
Need ideas to earn more? Train your brain to look for open doors, not dead ends. Think assessments, side hustles, and monetizing your natural skills. What does rich look like for you?
Her latest book, Future Millionaire, is a Gen Z money playbook for making wealth inevitable. A job isnât the goal. Freedom is. Entrepreneurship, investments, and side gigsâtheyâre all part of your toolkit now.
And yes, sheâs got 100 legit money-making ideas to prove it.
Donât miss the full episode. It might just be the mindset shift you didnât know you needed.
Whatâs Inside:
The surprising truth: Working hard will not make you rich.How thinking you're broke might be your most expensive habit.Why Women and marginalized people need to think bigger, not smallerBuild wealth and still save your sanity, soul, and your Starbucks.Why Gen Z might save us all.You. Yeah, YOU! Donât close the book on those money-making dreams. Did Rachel give you any ideas today for some unfound income? Let me know on Insta!
Mentioned In This Episode:
Future Millionaire
You can become a millionaire!
Registration is now open for the Membership Experience
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan
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Timing is everythingâand Iâm offering this special episode replay just in time to access Stu McLarenâs free course.
Feed your mind with big ideas and bold insights.Surround yourself with people who elevate your vision.
Ever heard of reverse tithing? Traditional tithing means giving away 10% of your income. But what if you made so much, you could flip thatâkeep 10% and give away 90%?
Thatâs the wild idea my friend and business coach Stu McLaren explores. He believes success should fuel something bigger than yourselfâa cause that lights you up.
Sounds crazy, right? Who gives away 90%? Stu isnât saying live in a shack. He says, Picture your dream life, price it out, then 10x that number. Thatâs the kind of impact you could have and still live well.
Stuâs specialty? Helping people launch and grow profitable membership sites. Heâs a recurring revenue wizardâand says financial peace creates space for generosity. When youâre scrambling month to month, you hoard. When revenue is stable, you give freely.
Success isnât about nonstop hustle. Stu breaks down the difference between hustle and grit. Grit is staying in the game long-term. Not sacrificing your family, but building a life that lifts them.
Stu didnât start out this way. He shares his journeyâhow building schools in Kenya with his nonprofit, Village Impact, changed him. And he tells the powerful story of The Secret Billionaire. (Definitely look up the video he mentions.)
If the idea of making so much you can give most of it away fires you up, hereâs what successful people do:Timing is everythingâand Stuâs free membership workshop is about to go live. Donât miss this. It changed my life.
How recurring revenue creates financial certainty. Does anxiety prevent generosity?The skinny on Hustle vs. Grit.Stu McLarenâs free workshop for creating a membership business.
Whatâs Inside:What is ârichingâ 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 Stuâs free workshop, The Membership Experience. If you could capitalize on recurring revenue, what kind of business would you start? Let me know on Insta!
Mentioned In This Episode:
Registration is now open for the Membership Experience
Leave me a voice note on Speak Pipe!
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
Send us a text
You know those âtell-allâ episodes from every trashy-but-addicting reality show? This is like thatâbut with way less drama (I mean WAY less) and about double the health tips and advice.
Join me as a fly on the wall for this pre-recorded book club where I chat about my bestselling book Healthy as Fck* (aka Ditch the Diet in the U.S.) and answer reader questions.
[You can catch all the visuals on my YouTube channelâbut please donât judge. Itâs still rocking that circa-2015 vibe.]
This book came out in 2019, and letâs just sayâŠ2025 me has some updates. Iâd ditch gender exclusivity (men wanna get healthy too, shocker!), call out the mediaâs influence way more, andâhot topic alertâIâd definitely mention Ozempic.
Readers brought the heat with their questionsâlike how to deal with the Girl Scout Cookie Dilemma, late-night binge eating, and the all-too-relatable Menstrual Fck-Its.
Struggling with inertia? Clinical fatigue? Negative self-talk? No motivation to meal prep? (Etcetera, etcetera.) Youâll hear me say this a lot:
Make it smaller. Make it something. Push yourself in the right direction.At the heart of all this magic (cough, science) is the Effort-to-Results Ratio.
Got a long way to go to your dream bod?
Got 10 pounds left?
Just wanna give the bare minimum and still feel good?
All of that counts. The key is making peace with the body you have and the effort youâre willing to give.It all boils down to simple positivity, small rewards, and making your goals more enjoyable. Music? Podcasts? Girly movies? Trash TV? A good book? Candle-lit bath?
Whatever feels right is rightâfor you.
Thatâs the inner work that leads to the outer work.Whatâs Inside:
The real deal on cravings, cookies, and late-night eating.Why âeffort-to-resultsâ is the ratio to remember.Making peace with your body and your motivation level.What Iâd change in the book today (hello, Ozempic + media influence).When I wrote this book, I meant every wordâand I still do. But with time comes even more clarity, new conversations, and a few hot topics I had to touch on. Got a question I didnât cover? Let me know on Insta!
Mentioned In This Episode:
Episode 51: Building Muscle On A Plant Based Diet with Nimai Delgado
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
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Buckle up (or should I say wrap it up?). This one is triggering but fascinatingâŠif you can handle it.
Roland Cochran, an expert in porn and sex addiction, has lived this battle. He got caught cheating on his wife, but the problem started long before that. By 11, he already felt addicted to porn.
This addiction occurs when dopaminergic practices take over, chasing focus and motivation until the world stops.
The problem with our culture, according to Roland, is that we are porn and sex-obsessed, especially men. âMale culture says men like sex, we like looking at women, and we get to do it.â
1 in 4 Google searches is for adult material. And itâs only getting worse. Roland describes an insane update in the world of AI, where people now have unprecedented control over imaginary sex fantasies.
So if itâs so common, how do you know when youâre out of control? Ask these three questions: Is there consent? Are you lying or hiding life-altering information? Is this sustainable?
The message is everywhere: success equals sex. Every music video shows a powerful man surrounded by beautiful women. Ads use sexuality to sell everything from cars to cologne.
Roland pleads for a fight to humanize people.
So what if this is you or someone you know? Roland's advice is to recognize the problem. Get scared, come clean and seek therapeutic disclosure with a certified sex addiction therapist.
As for our teenage boys, are they destined for a world of all or nothing? Sex obsession or bust? This affects 18% of men. The reality is we need to talk about it and normalize the conversation.
Desire is normalâbut this goes way beyond an orgasm.
Whatâs Inside:
Three questions to know youâre out of controlHow to raise boys to have a healthy relationship with porn and sexHow to approach a porn and sex addiction with your partnerThe real danger behind porn useIt could not have been just me but I was cringing left and right. Itâs hard to feel bad for men who get pleasure from objectifying women, especially successful men. And what about no safe use of porn? I feel like I need a more sex-positive take. Let me know on Insta!
Mentioned In This Episode:
Sex Addiction Recovery Group (@thesuccessfuladdict) on Instagram
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
Send us a text
This episode was such a hit, we had to bring it back!
If youâre still whining, âI donât wanna make dinner,â consider this your official wake-up call to get your ass in the kitchen.
Brigitte Gemme, author of Flow in the Kitchen, is here to help you actually enjoy cooking.
From improving your health to creating intimacy (oooh-la-la) to finding real satisfaction in making meals, sheâs proving that cooking isnât as bad as you think.
And no, itâs not rocket science.
Brigitte says you only need to master five staple dishes to cook just about anything. With her best tips, tricks, and recipes, youâll be set.
So, throw on your apron like a marathon runner laces up their best shoesâitâs time for some High-Intensity Interval Cooking. Ready⊠set⊠cook!
Whatâs Inside:
The power behind cooking at home.The tea on why cooking is resented and undervaluedSpecial tip: Don that apron and embrace cooking!Shhhh, you only really need to know 5 recipes (yes, youâll hear them here)If your kitchen is not getting used and you're a cooking haterâŠthis episode is for you! After you listen, youâll be dying to try at least one of Brigitteâs tips. Which one is up first? Let me know on Insta!
Mentioned In This Episode:
Vegan Family Kitchen
Books - Vegan Family Kitchen
Join the Masters of Fitness Awesomeness
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
Send us a text
Hereâs the deal: most of usâespecially womenâhave been raised to believe that more is better. More offers, more content, more hustle. But Iâve learned firsthand that when it comes to scaling a business, less is often the power move.
In this interview I did with Woman Owned, Iâm sharing the real talk on how cutting back, simplifying, and even letting go of things I loved in my business led to massive growth. Iâm talking about the exact eliminations and scale-backs Iâve made over the years that helped me go from teaching fitness classes for 100 bucks a pop to running a million-dollar online health empire.
Iâll walk you through the mindset shifts, the hard decisions, and the âsubtraction strategyâ that helped me make quantum leaps in my businessâand my life.
If youâre feeling stuck or stretched thin, this episode might be your permission slip to do lessâand grow more.
Whatâs Inside:
The #1 skill I had to master to build my business.How ditching a thriving PT business helped me 10x my revenue.Why narrowing my niche felt like a lossâbut changed everything.How staying tight with past clients and employers paid off.Why I stepped back from client work to lead a powerhouse team.If you are a woman entrepreneur, I highly recommend Eleanorâs show. And if you are also ready to make change, let go of your old life to create a new oneâŠjoin us with the Masters of Fitness Awesomeness! What do you have to lose? Let me know on Insta!
Mentioned In This Episode:
Woman Owned: The Growth Podcast for Women Entrepreneurs
Masters Of Fitness Awesomeness
Fit Feels Good
New York Retreat -
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You might remember todayâs guest, Amanda Jefferson, a digital clutter expert. I hired her a while back to tackle my own digital chaos, and let me tell you, it was a game changer.
Amandaâs here to help us navigate our digital lives in todayâs fast-paced world, encouraging us to get intentional about our digital spaces.
The digital landscape can feel overwhelming, like being a goalie in a game with a score of 1,000 to 1âso how do you reclaim control?
Amanda suggests apps like CleanerKit to declutter your photo library (seriously, you donât need 50 photos of your kid covered in spaghetti sauce from last night).
She also recommends gamifying digital organizationâset a timer for a power hour, and once youâre in the zone, youâll be amazed at how quickly it all gets done.
What about the constant flood of media at our fingertips? It can feel like a horror show. Amanda suggests culling your feedsâif certain news sources or people make you feel anxious or terrible, unfollow them. Your peace of mind is worth it!
We all know how tempting it is to reach for our phones constantly, and yes, weâve all seen those 8-hour screen time notifications. But Amanda reminds us: not all screen time is bad. Itâs not about avoiding your phone altogether; itâs about finding ways to control it rather than letting it control you.
Towards the end of the episode, we share some of our favorite apps and digital tools that make the most of the digital ageâlike Day 1 Journaling, WhatsApp, the iPhone Reminders app, and ChatGPT.
The best part? You can start improving your digital space today. Whatâs driving you crazy? Identify it, set a timer, and start taking action!
Whatâs Inside:
Navigating your digital life in today's world.What apps you need to delete NOWA Type A, organization lovers dreamApps for improving your digital experience.We often donât realize how much digital clutter piles up and weighs us down. Try some of Amandaâs tipsâwhether itâs reevaluating your social feeds or finally deleting those duplicate photos. Whatâs been driving you crazy? Itâs time to let it go! Let me know on Insta!
Mentioned In This Episode:
Amanda on YouTube
Get It Done Club 2.0 - tons of new perks
Oonagh Duncan (@oonaghduncan) on Instagram
Fit Feels Good
Join the Masters of Fitness Awesomeness
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Melanie Zaelich of Happy Place Interiors knows your home isnât just where you liveâitâs shaping your habits, health, and happiness.
Healthy habits donât stop at the kitchen. Hide reminders inside cabinets, switch to smaller plates, and make movement unavoidableâstore things higher, put those stairs to work, and keep music within reach for instant motivation. Lightweight furniture? Perfect for clearing space for workouts or dance parties.
The more convenient life gets, the less we move.
One of the biggest home mistakes? Letting clutter take overâbecause itâs not just a physical mess, itâs a mental drain. Empty walls might seem minimal, but too bare can feel unfinished. And color? It sets the mood. Keep bedrooms restful, workout spaces energetic, and save bold reds for a statement outfit, not your kitchen walls.
Let tech work for you. Swap harsh overhead lights for smart bulbs and lamps to protect your circadian rhythm. And donât let clutter creep backâkeep a donation bin handy so thereâs always an easy exit strategy (clutter in, clutter out).
Want a kitchen that supports healthy habits? Use clear glass containers for effortless meal prep, add an anti-fatigue mat to keep your body happy, and bring in plants or candles to create a space that feels as good as it looks.
Biggest trend right now? Biophilic designâbringing nature indoors for clarity and calm. No green thumb? No problem. Snake plants and Zanzibar gems thrive on neglect.
Simple changes, big impact. When your space feels good, you feel good.
Whatâs Inside:
How to inconvenience yourself into a home workout.Little hacks to increase healthy habits.The biggest mistake you're making in your home design. The newest home trend: Biophilic Design.This episode was packed with hacks and tips to optimize your home to increase healthy habits and keep it aesthetically pleasing. I didnât even get a chance to tell Melanie all her tips I've put to work since our last chat (episode 22). So, what are you doing in YOUR home to facilitate healthy living? Let me know on Insta!
Mentioned In This Episode:
Happy Place Interiors
Episode 22 Goal: Design Your Home Like A Healthy MFer with Melanie Zaelich
Join the Masters of Fitness Awesomeness
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
Send us a text
Hey listeners, todayâs episode comes with a bonusâI accidentally turned an interview into a therapy session.
Elliott Connie breaks down Solution-Focused Brief Therapy, a fast, outcome-driven approach to change. Itâs not about problems; itâs about moving forwardâwhether in life, fitness, or anything else.
Then we hit a common parenting dilemma: Is screen time really the enemy? Elliott flips the scriptâwhat matters isnât less screen time but more family connection, dinner table talks, and real-world experiences (woah, maybe focusing on the solution is really the key here).
Positive thinking and the law of attraction? Not magic, not science. They boost mood but wonât change your life. Real change comes from defining your goals and making choices that align with them.
Are your daily actions moving you forward or just feeding short-term gratification? Fall in love with the version of you thatâs on track. Success isnât about feeling good nowâitâs about staying the course.
Elliott says winners keep their eye on the prize, even in setbacks. The real challenge isnât morning motivationâitâs pushing through when youâre drained.
And then, the bigger picture. With Donald Trump newly inaugurated in the USA, Elliott drops this: âThis is not the country I thought it was.â When did hate become so acceptable? His solution: honor people with love and respect.
As you tune out, ask yourself, What outcome do you want? What difference would it make? Quitting is easy. Success means choosing discomfort over and over again. Get addicted to outcomes.
Whatâs Inside:
What is Solution-Focused Therapy?Is screen time the problem we think it is?How to get addicted to outcomes?Getting through dark times in the world.You might have sensed my hesitation when it came to that conversation about screen timeâŠI need to deep dive into my feelings about this, but it is changing something in meâmy reaction to information and what I wanna do with it. So what are you going to do about this information? Ready to get focused on your solution and achieve the outcome youâre after? Let me know on Insta!
Mentioned In This Episode:
Change Your Questions, Change Your Future
Elliott Connie
Elliott Connie (@elliottspeaks) on Instagram
Join the Masters of Fitness Awesomeness
Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
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Enjoy this incredible conversation from the Results Club Podcast, where I sat down to talk about all things health, mindset, and the real secret to lasting transformation.
Spoiler alert: itâs not about grinding harder or obsessing over the scale.
Itâs about showing up for yourself in a way that actually works for your life.
Motivation is total BSâbut thereâs something else that actually gets results.
There are sneaky habits holding you back, and Iâll show you how to flip the script.
You can build a body and mindset you love without guilt or burnout.
Taking messy action is key, because waiting for the âperfectâ time is a waste of time.
If youâve ever struggled with self-doubt, emotional eating, or feeling like you just canât stick to a healthy routine, this episode is for you.
My goal? To help you feel strong, confident, and well⊠healthy as F*CKâwithout making yourself miserable in the process.
Whatâs Inside:
My personal story: Giving perfectionism the finger.Judgement-free advice on how to feel your best.Navigating self-doubt, emotional eating, and body image in the social media age.Making personal growth fun!It was fun to be the guest for a change! Check out episode 40 for a little on my podcasting and business story too. Do you know someone who todayâs episode might help? Let me know on Insta!
Mentioned In This Episode:
The Results Club Podcast
Episode 40: Goal: Lessons from One Year of Podcasting and Ten Years of Business
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The only thing that matters in our lives is our relationship to other people. WOAH dude, thatâs profound.
Eric Barker joins me to talk about relationships, the subject of his book, Plays Well With Others, where together we learn, bust myths, and see how they shape everything from happiness to health.
Want to predict survival a year after a heart attack? Check your friendships. Seriously. Relationships matter more than anything. Spouses are great, but friendships? Theyâre the real game-changer, backed by Nobel Prize-winning research.
Friends are 100% choice, and they bring joy. Want to be more ambitious, fit, or positive? Spend time with people like that. But bewareâhabits are contagious. Secondhand smoke is bad, but having smoking friends? Worse, because you might start, too.
Itâs not just about having friends; itâs about community. Five friends who know each other? Thatâs a support system. Instant happiness boost.
Social mediaâconnection tool or time-sucking black hole? Use it to strengthen real-life relationships, not just scroll away your "buddy budget."
And hey, our spouses are important relationships too. Want to spark ethical change? Encourage them to be who they want to be. Less nagging, more nudging. Want a fairytale marriage? Go slay a dragon togetherâaka do exciting things to create shared joy.
Deep relationships boil down to time and vulnerability. Eric even shares how he applied this himself. Want organic ways to make more time for friends? Stick around to end it may involve the organic vegetable aisle.
Whatâs Inside:
Are friendships life or death!?Leveraging social media for real-life connection and not endless doom scrolling. Changing your spouseâethically, of course!Maximizing your buddy budget and deepening relationships.Wow, this episode might have been pulled from the archives, but boy does the message ring true. Friendship rituals are so important; my Sunday hike with my girls is the ultimate cup filler. How are you gonna use your buddy budget!? Let me know on Insta!
Mentioned In This Episode:
Barking Up The Wrong Tree
Barking Up the Wrong Tree - Plays Well With Others
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Our fiery guest said it herself; sheâs almost 80 years old and still a disruptor.
Meet Diane Gilmanâfashion icon, teleretail queen, and all-around badass who refuses to fade into the background. She built an empire by rewriting the rules, and now sheâs here to do the same for aging.
Because letâs be realâsociety has a plan for women after a certain age. And itâs not fabulous. If you donât have your own vision, the world will grind you up and spit you out. Dianeâs not having it.
From the beginning, Diane had an obvious destinyâtalent, drive, and a few wild chances that took her to becoming the most successful tele-retailer on TV (at 60 no less). But her story isnât just about the winsâitâs about the risks, the reinventions, and the moments that changed everything.
Diane faced breast cancer in her 70s. Her diagnosis went from hopeless to pow, pow, powâknocking it out and coming back stronger. She shares a lightning-strike moment that didnât just wake her upâit gave her a whole new purpose: helping women own their third act.
To Diane, age is JUST a number. And how you feel? A choice.
Some of you may say⊠âBut Oonagh, I feel tired and achy!!!â Yeah, that happens. But youâre not powerless. Take care of yourself. Feed your body. Move it. Treat it like the powerhouse it is.
If youâre not learning, growing, and keeping upâyouâre going backwards. You have to be fluid or youâll turn into cement.
And yes, that means getting the new iPhone. Watching what the kids are watching. Staying curious. You are still wired to learn new thingsâdonât let anyone tell you otherwise.
Craving more of Dianeâs wisdom? Tune in to her podcast, Too Young to Be Old.
Whatâs Inside:
Dianeâs rise to TV retail queen.Beating cancer and finding purpose.The secret to a successful third act.Why keeping up and learning new things is the key to aging well.How cool is Diane?! Even though I struggle with keeping up with new tech, fashion, and pop cultureâbut Diane made it clear: embracing the new, staying curious, and always learning is key to aging well. So, whatâs the next new thing youâre going to try? Let me know on Insta!
Mentioned In This Episode:
Feel Good Getaway in NYC
Diane Gilman - Proaging Advocate (@thedianegilman) on Instagram
The Diane Gilman -
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Hustle harder! No, waitâprioritize self-care! But also... optimize! Somewhere between these dueling messages, weâre left exhausted, guilty, and wondering: Can the pendulum just *chill* in the middle?
Anthony McLean, author of *All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance*, has sprinted through the hustle, dabbled in every self-care trend, and finally landed on something that doesnât make him want to throw his planner out the window.
Two things are just too much. First, being too offendedâsecondhand outrage is the new pandemic. Must we be this upset all the time? Second, too much adviceâwear this, buy that, meditate, journal, cold plunge, optimize every second of your existence. Enough.
Go easy. Self-compassion isnât lazyâitâs the difference between burning out and actually having a life.
Anthony walks us through an important ritualâfinding routine at the end of the day. And guess what? Rewiring your brain in 30 seconds is possible!! The workday is over, but your brain didnât get the memo. A simple breathing exercise can help shut things down, and 30 seconds is something you can't talk yourself out of.
Donât feel like breathing? Fine. Try a sauna, a dance party, or rage-cleaning your kitchen. Whatever works. Everyone needs something different. Some need to *calm down*, others need to *wake up*. Figure out which one you are before signing up for a 5 AM ice bath.
Anthony opens up about Happy Placeâthe interruption of his rap career, a super excitingâŠflop.But hereâs what he learned: failure isnât personal, taking breaks matters (goodbye, social media comparison), and the real win is celebrating the thing itselfânot just the result.
The fastest way to disaster? Abandoning yourself. Donât do it.
As we close, we walk through an impactful exerciseâWhat is your perfect day? You might be surprised by what's on your list.
Allow yourself to be fulfilled by what is in reach today, not tomorrow, not in a year, TODAY.Whatâs Inside:
Riding the pendulum of self-care and hustle culture.How to handle failure and learn from it.Surviving the Recipe for Disaster.A simple exercise to affirm youâre just where youâre supposed to be!Wow! I loved Anthonyâs Perfect Day example. We are constantly striving for more, moving the bar, and comparing. Are we ever allowed to just be happy? Whatâs a part of your perfect day? Iâm willing to bet itâs in your reach! Let me know on Insta!
Mentioned In This Episode:
All Fired Up: Optimize Mental Wellness to Ignite Joy and Fuel Peak Performance: McLean, Anthony: 9781774583975
Anthony McLean
Anthony McLean (@anthonymcleantv) on Instagram
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Goals, Grit and some Woo Woo Shit with Oonagh Duncan -
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Wanna stop the nagging and have a clean, functional house?
(GASP. Apparently, it is possible.)Meet Sam Kelly, the feminist mom coach helping moms, spouses, and kids get things done (correctly)âwithout the burnout.
Wait, what? Thereâs another way? You mean I, the mom, am not the only one who knows what needs to get done and how to do it?
Sam helps moms ditch the default expectations and smash the âGood Mom Lies.â
Weâre talking about breaking the habit of over-helping and shifting to a real-deal family team dynamic. Her secret? Simplicity.
She introduced her children (and teaches others to do the same) to The Big 3âthree non-negotiable tasks your kids tackle dailyâplus one âNotice and Do.â These simple tasks help everyone pull their weight.
But donât expect magic overnight. Samâs course walks you through how to introduce, teach, and practice these systems so you can stop writing endless lists and trust that things are actually getting done.
Oh, and this isnât just about your kids. This is about your whole family. Sam also encourages spouses to define their minimum standard of care and stay on the same page.
This is more than a clean house. Youâre teaching executive functioningâa critical life skillâand breaking the burnout cycle for moms everywhere.
Breaking the cycle of mom burnout.How to teach your kids to do chores without a chart!Defining the standard of care with your spouse.Teaching critical life skills and becoming a family team.
Whatâs Inside:A clean house without the nagging, lists, and bribery? Itâs not a fantasy. I am thrilled to break this burnout cycle alongside teaching my boys some critical life skills. How would Samâs program transform your home? Let me know on Insta!
Mentioned In This Episode:
sam kelly
Sam | feminist coach for mothers (@samkelly_world) on Instagram
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Goals, Grit and some Woo Woo Shit with Oonagh Duncan
Oonagh Duncan on Instagram -
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Itâs my birthday, so yeah, Iâm making a big deal out of it.
And when itâs your special day, you should too!
Hereâs the bare minimum vibe: no work, just the people you love, a clean house, fresh clothes, and a fridge full of your favorite food. Maybe a massage to kick things off, and plan the party or whatever makes you happiest (yes, plan it yourselfâthat's what big girls do!)
It's time to own that trip around the sun and give yourself the celebration you deserve.
Ever heard the phrase âno one likes a tall poppyâ (or the zillion other worldwide idioms for stifling your sparkle)? FORGET ITâwe need more tall poppies.
Celebrate yourself. Be proud to take up space and make it special.
You deserve to feel cared for; do the work to figure out what that means (I mean, do you even know what makes you happy?) and make it happen.
How you spend your days is how you spend your life, so make this one yours completely.
Whatâs Inside:
Happy Birthday Oonagh!How to take your birthday into your own hands!Prioritize celebrating yourself and encourage others to celebrate you if you want it.While the word fuss is relative, I think itâs time to make one for your special day. On the air date of this episode, itâs my actual birthday, and Iâve shared with you the must-haves at the bare minimum for celebrating my birthday. What are yours? Let me know on Insta!
Mentioned In This Episode:
Feel Good Getaway in NYC
Join the Fit Feels Good 28 Day Transformation
Goals, Grit and some Woo Woo Shit with Oonagh Duncan - Montre plus
