Tag: Goals

Episode 128: How Kathy Got Un-Depressed… One Grumpy Workout at a Time with Kathy Charles

EPISODE 128: 

EPISODE 128: 

How Kathy Got Un-Depressed... One Grumpy Workout at a Time with Kathy Charles

How Kathy Got Un-Depressed... One Grumpy Workout at a Time with Kathy Charles

SHOW NOTES

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

And yet… she showed up.

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

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

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

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

WHAT’S INSIDE:

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

Kathy’s story is such a powerful reminder that progress doesn’t come from perfection. It comes from showing up as you are, even when you’re cranky, tired, grieving, or over it. You don’t need to do it all. You just need to keep doing something.

If this episode hit home for you, DM me on Instagram and tell me what your version of a “grumpy workout” looks like right now. I want to hear it.

Mentioned in This Episode:

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!

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Episode 105: This Is Your Sign To Blow Up Your Life (In A Good Way) with Callie King

EPISODE 105: 

EPISODE 105: 

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

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

SHOW NOTES

Okay so… you know how you sometimes hear someone drop a sentence like, “Oh, I can’t make it that week; I’ll be racing horses across Mongolia,” and you’re like WAIT WHAT NOW? That’s basically been me for years every time my friend Callie King casually mentions her life.

So in this episode, I finally scratch that itch and go full nosy bitch mode. Because Callie is one of those people who lives so boldly and so intentionally that you kinda want to hate her, except she’s also really chill and generous and has zero ego about it. Like, this woman has lived in a Chevy Tracker with her dog, owns multiple income properties, built an adobe house in Mexico by hand, and manifested a partner straight off her dream board. And she makes it all look effortless.

But here’s the thing. None of this happened because she was born rich or “just lucky.” It’s mindset. It’s values. It’s choosing freedom over fear, again and again and again.

We talk about how to make bold, “unreasonable” choices even when your bank account says nope, how to check yourself when you’re operating from hustle-and-grind scarcity mode, and what it actually means to create a life that feels like yours.

This episode is a wake-up call, but like, the loving kind. The kind with pancakes and a puppy and a side of "You’re capable of so much more than this."

WHAT’S INSIDE:

  • How Callie built a wildly unconventional life (without a trust fund or tech-bro energy)
  • Why your mindset around money might be what’s actually keeping you stuck
  • The difference between taking action from fear vs. fun (and why it matters)
  • What it really looks like to manifest a partner (hint: she didn’t just light a candle and hope)

So, yeah. If you’ve been dreaming about selling everything, living in a treehouse, or just getting the hell out of a life that no longer fits, this might be the episode you didn’t know you needed.

Spoiler alert: You don’t need a five-year plan. You just need to start.

Mentioned in This Episode:

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!

 Subscribe on iTunes
Subscribe on Play
Listen on Spotify

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

Episode 100: The Best Episode Yet!

EPISODE 100: 

EPISODE 100: 

The Best Episode Yet!

The Best Episode Yet!

SHOW NOTES

Well hello, and welcome to the 100th episode!

It’s a milestone that apparently means I’m a real podcast now?

Seriously—this was a goal that once felt insurmountable, and yet… here we are, the view from the trapeze. Enjoy this celebration (and don’t forget to celebrate your milestones too!).

As I looked back, I wanted to hear from you—what have you loved most?

Fitness has always been a favorite around here (I mean, DUH), with fan-favorite episodes like “What to Do When You’re Fat” and “How to Get Jennifer Aniston’s Body.”

Listeners also shared love for our habit-building episodes, inching us closer to our goals with themes like sleep, digital clutter, and even cooking (I see you in your aprons, you superheroes!).

We didn’t shy away from the heavy stuff either—episodes like “Back Away from the Booze” hit home for many.

Looking back, it’s been a mix of meaningful conversations and honest, gritty moments—covering mental load, creativity, inspiration, and the challenges we all face.

We even got a little woo-woo with mindset shifts in “How to Coach Your Damn Self” and “How to Calm Your Mind.”

Thank you to everyone who’s listened, shared, or just stuck around through the ups and downs.

Don’t miss all the throwbacks, iconic moments (desk apple enters the chat), and more as we celebrate 100 episodes!

WHAT’S INSIDE:

  • A look back at fan-favorite episodes.
  • Listeners speak up and share their insight!
  • Reminders of awesome guests and heavy-hitter topics.
  • Oonagh’s view from the trapeze.

When I hit record on episode 1, 100 seemed an infinite space away…and now here I am! I loved getting a chance to hear from listeners and look back at some of your favorite episodes. Did I miss any? What do you wanna see in the next 100? Let me know on Insta!

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!

 Subscribe on iTunes
Subscribe on Play
Listen on Spotify

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

Episode 98: Creatine! Collagen! Cortisol! with Dr. Lauren Colenso-Semple

EPISODE 98: 

EPISODE 98: 

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

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

SHOW NOTES

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!

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!

 Subscribe on iTunes
Subscribe on Play
Listen on Spotify

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

Episode 96: But Seriously How Do I Get Skinny (Q and A)

EPISODE 96: 

EPISODE 96: 

But Seriously How Do I Get Skinny (Q and A)

But Seriously How Do I Get Skinny (Q and A)

SHOW NOTES

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!

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!

 Subscribe on iTunes
Subscribe on Play
Listen on Spotify

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