Episode 40: Goal: Lessons from One Year of Podcasting and Ten Years of Business

EPISODE 40: 

EPISODE 40: 

Goal: Lessons from One Year of Podcasting and Ten Years of Business

Goal: Lessons from One Year of Podcasting and Ten Years of Business

SHOW NOTES

Cue the kazoo and maybe some celebratory fireworks.
Season 2 is coming to an end. Can you believe we’ve been at this for nearly a year?

And seriously, dry your eyes because season 3 is just around the corner (Helloooo Spring 2024).

But before I go, I am gonna spill the tea on how I ended up spending 10 years in business with Fit Feels Good, a milestone I’ve all but glossed over. [Dude, celebrate those milestones. Big and small. They were once dreams, and look at you—you freaking did it!]

My spiel goes way further back than 10 years, all the way to 2001, when I took my first fitness instructor class, passed (thank you, generous instructor), and failed up with shitty aerobics class after shitty aerobics class.

And as I collected fitness cert, after fitness cert I landed myself as a bootcamp instructor, eventually going rogue and morphing into the very first version of Fit Feels Good. (If you want more, my friend, you’re gonna have to listen to the ep).

So much goodness came from that little bootcamp—even my first book, Healthy as Fuck. I couldn’t be more grateful, but don’t get it twisted; this episode features the highlights. Growth is not linear; it’s plateaus and tiny climbs up a hill and a little step down and back up again.

But through that growth, I learned 5 things that are EVERYTHING in business and life.

1. Be awesome all the time.
2. Thinking with your ego will F$%& you.
3. Let yourself suck and move on.
4. Do different shit.
5. Community is everything.

You can find out why each of those little (okay, not so little) lessons is so important by listening to the full freaking episode!!!

Now, I’m saying see ya later dudes…I’ll see you in the spring. Oh, and one last thing, what do YOU wanna see next season?

WHAT’S INSIDE:

  • Oonagh’s journey through the fitness business, the sparknotes version.
  • What made Fit Feels Good successful?
  • 5 top tips and lessons learned over a decade.
  • Season 3… what’s next?

WOO! What a journey! I hope sharing these deets gave you some good insight or just your fill of juicy gossip.
Next up, Season 3…what do you wanna see? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 39: Goal: Declutter Your Digital Life with Amanda Jefferson

EPISODE 39: 

EPISODE 39: 

Goal: Declutter Your Digital Life with Amanda Jefferson

Goal: Declutter Your Digital Life with Amanda Jefferson

SHOW NOTES

*minimize tab, close tab, close tab…* Ahh, there you are. Sorry, I couldn’t see you through all the chaos that is my computer desktop. Maybe Amanda can help me with that?

In fact, if anyone can, it's definitely her. Trained by Marie Kondo herself, Amanda Jefferson is a KonMari Consultant helping people with her company, Indigo Organizing, declutter their homes and their digital lives!

Marie Kondo is practically a household name, famous for her joy sparking method of organization. Amanda focuses on the practicality of sparking joy and how that looks different for everyone, even her.

One thing she really emphasizes is letting go of the shoulds… Like I should definitely keep this black blazer because everyone should have one. I mean, should they? Why?

So beyond in home organization, Amanda's new service, Done-With-You Digital Organizing, aims to help her clients clear out that common clutter that can cause total mental overload. (Queue me slowly raising my hand in admittance to crazy tabs and no rhyme or reason for any of my files).

Whether your email is out of control, your files have no system, or your photos have been abandoned in oblivion due to the sheer amount of aardvark photos you took at your last family zoo trip…Amanda teaches clients how to get started and how to utilize the tech tools that are available to get organized and stay organized.

Everything has energy, and it’s in your life for a reason… get organized and let those things be of service to you, whether it's for practicality or joy; it’s important.

If you wanna hear more from Amanda, check out her podcast Good Enough-ish and find out about her services with a special discount on the Indigo Organizing website.

WHAT’S INSIDE:

  • Your physical AND digital environment are a reflection of your brain.
  • What it means to let go of the ‘shoulds’.
  • The practicality of “Sparking Joy”.
  • Done-With-Digital Organizing, Four 1 hour sessions.
  • Understanding tech so it can help you stay organized and find joy.

We covered a lot of ground. Be honest, do you think your digital life might be as cluttered as mine? What’s sparking joy for you and what should you know you’ve gotta let go of? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 38: Goal: Make No Regret Decisions With Shannon Lee Simmons

EPISODE 38: 

EPISODE 38: 

Goal: Make No Regret Decisions With Shannon Lee Simmons

Goal: Make No Regret Decisions With Shannon Lee Simmons

SHOW NOTES

Mo’ money more problems; no money more problems.

We all have a relationship with money; we spend money, owe money, save money, throw big piles of money in your bathtub, and swim in it? (sounds like a thousand paper cuts to me).

Whatever your deal is with money, Shannon Lee Simmons, founder of the New School of Finance has the secrets figured out. She's a Certified Financial Planner, Chartered Investment Manager, and *drum roll please* a life coach!

Today in this long awaited convo, she answers some big questions like how to get out of a financial rut, totally turn things around, or make really big emotional decisions around money…and do all of this with no regrets.

You’ll learn that Shannon’s philosophy around money has one surprising special ingredient, hope. Small acts of hope indicate work toward a future in which you have reached and are continuing to reach those important goals in life.

And I know some of you will be stoked to find out, Shannon’s first step to saving cash isn't nixing takeout or your beloved morning coffee run. Your money is well... yours, and you should enjoy it. The key is knowing how much you CAN spend on the things you enjoy.

Money goals are a lot like fitness goals; it takes grit, ditching the all or nothing mindset, and small, sustainable actions over time.

You gotta listen to the full pod to really get the scope of Shannon’s advice—stay to the end for resources for my fellow Canadians. All national and international listeners alike can access Shannon’s books and courses too!

WHAT’S INSIDE:

  • Find total clarity and create a long term plan for your money.
  • Can you actually manifest money?
  • Do you need to give up take out and morning coffee runs to be financially savvy?
  • How little acts of hope make the biggest financial impacts.
  • How to find the balance of spending and saving.
  • The secret to making emotional finance decisions with no regrets.

We hit on a lot of hot points, I know many can relate to. What stuck out the most for you? Ever made a good financial decision with a bad outcome? Do you regret it…after listening, why or why not? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 37: Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

EPISODE 37: 

EPISODE 37: 

Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

Goal: Get the Passion Back In A Long Term Relationship with Dr. Cheryl Fraser

SHOW NOTES

Okay, lovely listeners, let’s do a little exercise. [And no, I'm not asking you to break a sweat in this episode.]

Close your eyes and think back to when you and your partner were first together. It was all giggles and romance and constant romps in the bedroom, am I right?

Keep ‘em closed…What does it look like today? Have you entered Marriage Inc.? Friendly routines and business as usual? Scheduling and rescheduling sex that you’re only kinda, sorta interested in?

Dr. Cheryl Fraser is overflowing with wisdom (and redeeming humility) when it comes to long term relationships, finding fine, and then not settling for anything other than exceptional.

She shares familiar anecdotes that we all fall into that affect our internal happiness and our relationships.

Pining after a fictional soulmate, focusing on what you're getting rather than what you’re giving, hyper fixating on the traits your partner doesn't have over what they do—all common stories that ring true to the philosophy that whether you’re happy or not depends on your mind.

She offers solutions and habits to debunk these inner thoughts and do the work on the outside. And she dispels the not so golden rule everyone’s heard: Never Go To Bed Angry.

Resonating? I thought so. Rate your relationship with Dr. Cheryl’s Passion Quiz and tune in for the full episode.

Now, try some of the tips in this episode and go give your partner a smooch! xx

WHAT’S INSIDE:

  • Why you shouldn’t settle for fine in your long term relationship.
  • Why romance and passion is important.
  • Tips and advice to rewrite the stories in your mind.
  • You never know: 1 rule to follow before leaving your loved ones.
  • Is it really okay to go to bed angry?

Food addiction can be a triggering topic… What resonated? What did this talk bring up for you? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.

Episode 36: Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

EPISODE 36: 

EPISODE 36: 

Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

Grit: Overcoming Food Addiction with Dr. Susan Peirce Thompson

SHOW NOTES

Dr. Susan Pierce Thompson is in the house!!

Susan is my dear friend, and she brings her inspiring story AND some explanation around her philosophy around food with Bright Line Eating. [Admittedly, her program could not be more different than mine if she tried, and for good reason.]

Bright Line Eating is just what it sounds like—a big, fat, glaring, BRIGHT LINE in the sand when it comes to setting boundaries and structuring your eating habits. But why?

Susan’s expertise comes from her own experience with addiction. What first was an alcohol and substance addiction she overcame at age 20, transformed into a food addiction as she made her way through college and her PhD. [Don’t settle for this sparknotes version. Open the episode right now and listen to her incredible story. Yes. Right now.]

Where my health goals thrive with moderation and the idea of filling half your plate with veggies, Susan's is hard nos around processed foods like sugar and weighing all your portions for every meal.

She digs into why this structure is so important. For people with food addiction, structure and boundaries = freedom. It’s the only way.

Susan also has some great anecdotes for the excuses already spilling out of your mouth, like “I don’t think I could ever have birthday cake again.” Get ready for this wisdom… The you NOW can’t imagine that, but the future you doesn’t even think about birthday cake.

And there's more where that came from; Susan is bursting with some really empowering statements and insane knowledge… we even touch on the wonder drugs Ozempic and Wegovy.

Before you sneak off… if this episode resonated with you, go check out Bright Line Eating online and take their susceptibility quiz to know where you stand with food addiction. AND please please please leave me a review with your thoughts too!

WHAT’S INSIDE:

  • What is food addiction?
  • Explaining the necessity of abstinence vs moderation in foods.
  • Bright Line Eating and susceptibility to food addiction.
  • Breaking past the bummer thoughts and lies to start your path to healing.

Food addiction can be a triggering topic… What resonated? What did this talk bring up for you? Let me know on Insta!

IMPORTANT LINKS:

ABOUT THE SHOW

Join Oonagh Duncan (fitness expert and bestselling author of Healthy As F*ck/Ditch The Diet) as she examines the habits of kicking ass every day - so you can create a life of no regrets.

Because your dream life (and your dream bod) isn’t just going to happen because you made a vision board. It takes Goals. It takes Grit. And it takes some woo-woo sh*t."

Be sure to hit subscribe so you don't miss an episode!

Sign up below to join Oonagh's exclusive podcast newsletter and get each episode (plus extra insights) delivered right to your inbox.