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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
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Okay, so you know that moment when you kinda want to believe in manifesting but also don’t 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 who’s all about helping people (especially women!) feel good about receiving, spending, and growing their wealth—without shame, guilt, or vibing your way into bankruptcy. She’s got this no-BS vibe (my kinda gal) and makes the whole “abundance” thing feel accessible… and dare I say… fun?
In this episode, we go deep into the sneaky money blocks that might be holding you back—like 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 you’re actually allowed to like money. Yep. Not just tolerate it or hope to make enough to cover the mortgage—but 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 shorts—you can totally have them too.
So if you’re ready to ditch the scarcity, make bank, and keep it real? This episode’s for you.
What’s Inside:
Why Denise believes everyone has money trauma—and 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 isn’t about “thinking positive” 24/7—and what actually worksHow to set up your life to be wildly abundant, without burning out or selling your soulReal Talk—Let’s Dream Big for a Sec: What does “rich” 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 I’m telling you—whatever version of rich you’re 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 weren’t the problem, what kind of impact would you make? Come DM me on Instagram and let’s get into itMentioned in This Episode:
Denise Duffield-Thomas’s websiteHer book “Get Rich, Lucky Bitch”Money Bootcamp with DeniseChill and Prosper PodcastMy book “Healthy As F*ck” (aka “Ditch the Diet”)Oonagh Duncan on InstagramLeave me a voice note on Speak Pipe! -
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I saved the best for last—live 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 doesn’t have to be a chore and the food isn't icky. I use Sundays—my rest day—to throw on a rom-com, chop some veggies, portion things out, and call it good. It’s 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 I’m eating what I prepped. The rest? I go with what feels good—coffee treats, dinners out, full-on indulgence. It all fits.
Water matters, but perfection doesn’t. 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 boils—none 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. She’ll be glad you did something, even if it’s just five minutes (and hey, squeeze in a reward for you NOW too).
This is a big one but I’ll let you in on a secret: veggies aren’t 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 doesn’t need a moral label. Baked goods aren't bad. Spinach doesn’t make you superior. Eat what serves you—sometimes that’s nutrients, sometimes you just need to eat.
Change sticks when it's small. One new habit a month, layered into something you already do. That’s how it becomes automatic—that’s how you reach the goals.
What’s 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 what’s 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 isn’t it? That “oh crap” moment where you realize you’ve been climbing the wrong mountain? That’s exactly what happened to my guest today, Henry Oliver—former 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, let’s be real, loafers. This episode is a total permission slip to pivot hard, even if you’ve invested years (or decades!) going in one direction.
We get into why midlife reinvention doesn’t have to be a crisis—it can be a party. And Henry breaks down the subtle but powerful difference between asking, “What do I want to do? ” vs. “Who do I want to be? ”
If you’ve ever felt stuck or like your life is technically fine but secretly soul-sucking—this one's for you. You’ll laugh. You’ll think. You’ll probably Google “good tweed jackets.” Henry’s got that effect.
What’s Inside:
How Henry made a major midlife career pivot (and what helped him finally take the leap)The identity crisis that can come with “success”Why style isn’t shallow—it’s a portal to authenticityA powerful reframe for asking, “What do I really want? ”
So, real talk—Are 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 you’ve been craving a fresh start—or even just a fresh vibe—this 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 let’s talk plot twists.
Mentioned In This Episode:
Henry Oliver’s 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-up—enjoy this live recording from my book club diving into Part Two of my best-selling book Healthy as Fck.*
As always, I’m serving up real talk on practical habits, fitness strategies, and my unfiltered thoughts—no fluff, all fire.
This time, we zoom in on the habit loop—trigger → behavior → reward—and what it actually takes to break the bad ones and build new, better ones on purpose.
We get into the power of the keystone habit—the 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 — just way lessMove your body. Often.Prep your damn mealsI can hand you the blueprint — 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.But—if I rewrote it today, I’d go deeper into neurodivergent psychology and how it affects the habit loop. And I’d definitely ease up on the “clean only” rules like tossing all plastic or going 100% plant-based—that’s not the hill we need to die on.
Bottom line: ditch the distractions. Focus on the 7.
That’s how you get healthy—and stay that way—for real.What’s 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
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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 you’ve 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 doesn’t just say it—she 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 you’re exhausted, resentful, and trying to do it all alone, you’re 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 isn’t the goal. Freedom is. Entrepreneurship, investments, and side gigs—they’re all part of your toolkit now.
And yes, she’s got 100 legit money-making ideas to prove it.
Don’t miss the full episode. It might just be the mindset shift you didn’t know you needed.
What’s 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! Don’t 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 everything—and I’m offering this special episode replay just in time to access Stu McLaren’s 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 that—keep 10% and give away 90%?
That’s the wild idea my friend and business coach Stu McLaren explores. He believes success should fuel something bigger than yourself—a cause that lights you up.
Sounds crazy, right? Who gives away 90%? Stu isn’t saying live in a shack. He says, Picture your dream life, price it out, then 10x that number. That’s the kind of impact you could have and still live well.
Stu’s specialty? Helping people launch and grow profitable membership sites. He’s a recurring revenue wizard—and says financial peace creates space for generosity. When you’re scrambling month to month, you hoard. When revenue is stable, you give freely.
Success isn’t 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 didn’t start out this way. He shares his journey—how 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, here’s what successful people do:Timing is everything—and Stu’s free membership workshop is about to go live. Don’t miss this. It changed my life.
How recurring revenue creates financial certainty. Does anxiety prevent generosity?The skinny on Hustle vs. Grit.Stu McLaren’s free workshop for creating a membership business.
What’s Inside: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 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 -
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You know those “tell-all” episodes from every trashy-but-addicting reality show? This is like that—but 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 channel—but please don’t judge. It’s still rocking that circa-2015 vibe.]
This book came out in 2019, and let’s just say…2025 me has some updates. I’d ditch gender exclusivity (men wanna get healthy too, shocker!), call out the media’s influence way more, and—hot topic alert—I’d definitely mention Ozempic.
Readers brought the heat with their questions—like 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.) You’ll 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 you’re 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 right—for you.
That’s the inner work that leads to the outer work.What’s Inside:
The real deal on cravings, cookies, and late-night eating.Why “effort-to-results” is the ratio to remember.Making peace with your body and your motivation level.What I’d change in the book today (hello, Ozempic + media influence).When I wrote this book, I meant every word—and 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 didn’t 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
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Buckle up (or should I say wrap it up?). This one is triggering but fascinating…if 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. “Male culture says men like sex, we like looking at women, and we get to do it.”
1 in 4 Google searches is for adult material. And it’s 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 it’s so common, how do you know when you’re 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 normal—but this goes way beyond an orgasm.
What’s Inside:
Three questions to know you’re 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. It’s 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
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This episode was such a hit, we had to bring it back!
If you’re still whining, “I don’t wanna make dinner,” 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, she’s proving that cooking isn’t as bad as you think.
And no, it’s 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, you’ll be set.
So, throw on your apron like a marathon runner laces up their best shoes—it’s time for some High-Intensity Interval Cooking. Ready… set… cook!
What’s 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, you’ll hear them here)If your kitchen is not getting used and you're a cooking hater…this episode is for you! After you listen, you’ll be dying to try at least one of Brigitte’s 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 -
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Here’s the deal: most of us—especially women—have been raised to believe that more is better. More offers, more content, more hustle. But I’ve learned firsthand that when it comes to scaling a business, less is often the power move.
In this interview I did with Woman Owned, I’m sharing the real talk on how cutting back, simplifying, and even letting go of things I loved in my business led to massive growth. I’m talking about the exact eliminations and scale-backs I’ve 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.
I’ll walk you through the mindset shifts, the hard decisions, and the “subtraction strategy” that helped me make quantum leaps in my business—and my life.
If you’re feeling stuck or stretched thin, this episode might be your permission slip to do less—and grow more.
What’s 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 loss—but 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 Eleanor’s show. And if you are also ready to make change, let go of your old life to create a new one…join 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 today’s 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.
Amanda’s here to help us navigate our digital lives in today’s 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 1—so how do you reclaim control?
Amanda suggests apps like CleanerKit to declutter your photo library (seriously, you don’t need 50 photos of your kid covered in spaghetti sauce from last night).
She also recommends gamifying digital organization—set a timer for a power hour, and once you’re in the zone, you’ll 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 feeds—if 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, we’ve all seen those 8-hour screen time notifications. But Amanda reminds us: not all screen time is bad. It’s not about avoiding your phone altogether; it’s 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 age—like Day 1 Journaling, WhatsApp, the iPhone Reminders app, and ChatGPT.
The best part? You can start improving your digital space today. What’s driving you crazy? Identify it, set a timer, and start taking action!
What’s 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 don’t realize how much digital clutter piles up and weighs us down. Try some of Amanda’s tips—whether it’s reevaluating your social feeds or finally deleting those duplicate photos. What’s been driving you crazy? It’s 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
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Melanie Zaelich of Happy Place Interiors knows your home isn’t just where you live—it’s shaping your habits, health, and happiness.
Healthy habits don’t stop at the kitchen. Hide reminders inside cabinets, switch to smaller plates, and make movement unavoidable—store 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 over—because it’s not just a physical mess, it’s 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 don’t let clutter creep back—keep a donation bin handy so there’s 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 design—bringing 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.
What’s 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 didn’t 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 -
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Hey listeners, today’s episode comes with a bonus—I accidentally turned an interview into a therapy session.
Elliott Connie breaks down Solution-Focused Brief Therapy, a fast, outcome-driven approach to change. It’s not about problems; it’s about moving forward—whether in life, fitness, or anything else.
Then we hit a common parenting dilemma: Is screen time really the enemy? Elliott flips the script—what matters isn’t 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 won’t 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 that’s on track. Success isn’t about feeling good now—it’s about staying the course.
Elliott says winners keep their eye on the prize, even in setbacks. The real challenge isn’t morning motivation—it’s pushing through when you’re drained.
And then, the bigger picture. With Donald Trump newly inaugurated in the USA, Elliott drops this: “This is not the country I thought it was.” 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.
What’s 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 time…I need to deep dive into my feelings about this, but it is changing something in me—my 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 you’re 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
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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: it’s not about grinding harder or obsessing over the scale.
It’s about showing up for yourself in a way that actually works for your life.
Motivation is total BS—but there’s something else that actually gets results.
There are sneaky habits holding you back, and I’ll 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 “perfect” time is a waste of time.
If you’ve ever struggled with self-doubt, emotional eating, or feeling like you just can’t stick to a healthy routine, this episode is for you.
My goal? To help you feel strong, confident, and well… healthy as F*CK—without making yourself miserable in the process.
What’s 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 today’s 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, that’s 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? They’re 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 beware—habits are contagious. Secondhand smoke is bad, but having smoking friends? Worse, because you might start, too.
It’s not just about having friends; it’s about community. Five friends who know each other? That’s a support system. Instant happiness boost.
Social media—connection 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 together—aka 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.
What’s Inside:
Are friendships life or death!?Leveraging social media for real-life connection and not endless doom scrolling. Changing your spouse—ethically, 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; she’s almost 80 years old and still a disruptor.
Meet Diane Gilman—fashion icon, teleretail queen, and all-around badass who refuses to fade into the background. She built an empire by rewriting the rules, and now she’s here to do the same for aging.
Because let’s be real—society has a plan for women after a certain age. And it’s not fabulous. If you don’t have your own vision, the world will grind you up and spit you out. Diane’s not having it.
From the beginning, Diane had an obvious destiny—talent, 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 isn’t just about the wins—it’s 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, pow—knocking it out and coming back stronger. She shares a lightning-strike moment that didn’t just wake her up—it 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… “But Oonagh, I feel tired and achy!!!” Yeah, that happens. But you’re not powerless. Take care of yourself. Feed your body. Move it. Treat it like the powerhouse it is.
If you’re not learning, growing, and keeping up—you’re going backwards. You have to be fluid or you’ll 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 things—don’t let anyone tell you otherwise.
Craving more of Diane’s wisdom? Tune in to her podcast, Too Young to Be Old.
What’s Inside:
Diane’s 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 culture—but Diane made it clear: embracing the new, staying curious, and always learning is key to aging well. So, what’s the next new thing you’re 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, wait—prioritize self-care! But also... optimize! Somewhere between these dueling messages, we’re 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 doesn’t make him want to throw his planner out the window.
Two things are just too much. First, being too offended—secondhand outrage is the new pandemic. Must we be this upset all the time? Second, too much advice—wear this, buy that, meditate, journal, cold plunge, optimize every second of your existence. Enough.
Go easy. Self-compassion isn’t lazy—it’s the difference between burning out and actually having a life.
Anthony walks us through an important ritual—finding 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 didn’t get the memo. A simple breathing exercise can help shut things down, and 30 seconds is something you can't talk yourself out of.
Don’t 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 Place—the interruption of his rap career, a super exciting…flop.But here’s what he learned: failure isn’t personal, taking breaks matters (goodbye, social media comparison), and the real win is celebrating the thing itself—not just the result.
The fastest way to disaster? Abandoning yourself. Don’t do it.
As we close, we walk through an impactful exercise—What 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.What’s 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 you’re just where you’re supposed to be!Wow! I loved Anthony’s Perfect Day example. We are constantly striving for more, moving the bar, and comparing. Are we ever allowed to just be happy? What’s a part of your perfect day? I’m willing to bet it’s 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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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)—without the burnout.
Wait, what? There’s 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 “Good Mom Lies.”
We’re 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 3—three non-negotiable tasks your kids tackle daily—plus one “Notice and Do.” These simple tasks help everyone pull their weight.
But don’t expect magic overnight. Sam’s 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 isn’t 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. You’re teaching executive functioning—a critical life skill—and 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.
What’s Inside:A clean house without the nagging, lists, and bribery? It’s not a fantasy. I am thrilled to break this burnout cycle alongside teaching my boys some critical life skills. How would Sam’s 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
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It’s my birthday, so yeah, I’m making a big deal out of it.
And when it’s your special day, you should too!
Here’s 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 yourself—that'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 “no one likes a tall poppy” (or the zillion other worldwide idioms for stifling your sparkle)? FORGET IT—we 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.
What’s 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 it’s time to make one for your special day. On the air date of this episode, it’s my actual birthday, and I’ve 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 - Vis mere
