Tag: Healthy as Fck

Episode 113: When Everything Sucks…Do This: with Emmy Smaz

EPISODE 114: 

EPISODE 113: 

When Everything Sucks...Do This: with Emmy Smaz

When Everything Sucks...Do This: with Emmy Smaz

SHOW NOTES

Look, I know what it’s like when life feels like a dumpster fire. You’re exhausted, overwhelmed, maybe grieving, maybe just fed the eff up with everything. And then someone’s like, “Wanna talk about your habits?” 

But before you roll your eyes into another dimension, hear me out. Emmy Smaz invited me onto her podcast, Beyond the Pain, to talk about what really creates change, especially when life is hard. And spoiler: it’s not motivation, willpower, or another sparkly wellness trend.

Emmy shares her deeply personal story about how she picked up Healthy As Fck* during one of the hardest seasons of her life and how it completely shifted not just her fitness but her entire identity. She literally transformed her grief into strength (and dragged her mom along with her in the best way possible).

We unpack what’s actually keeping most people stuck in their health goals (hint: it’s not because you suck), why perfectionism is secretly wrecking your progress, and how to finally make consistency feel doable even if you’re currently rocking a “no fucks left to give” energy.

This convo goes beyond fitness. This is about claiming radical responsibility without becoming a jerk to yourself. Whether you’re grieving, burnt out, or just need a reminder that small actions still count, you’re gonna want to hit play on this one.

WHAT’S INSIDE:

  • Why your brain loves sabotaging your goals and how to outsmart it
  • The truth about motivation, willpower, and why they don’t actually matter
  • How to build a bulletproof habit loop that works even on the crappiest days
  • Perfectionism vs. progress and why half-assed wins are where the magic is

If you’ve ever caught yourself saying “I just need to try harder” or feeling like you’re failing because your habits aren’t Insta-perfect, please stop what you’re doing and message me. I want to know where you're stuck. Are you all-or-nothing? Are you stuck in a shame spiral? Or maybe you’re just so damn tired? I’ve been there, and I want to hear your story. Come say hi on Instagram, and let’s talk about 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."

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Episode 91: Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need

EPISODE 91: 

EPISODE 91: 

Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need

Get Your Head Out Of Your Ass: The Fat Loss Mindset Bitchslap You Need

SHOW NOTES

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 body?
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!

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.