Imagine my surprise when I found my name at the center of a heated discussion on Reddit and it wasn't in the Super Healthy Hot Babes forum. No. It was the ADHD Women forum. What??

My tips for a healthy habit loop sat at the top of a thread, and the responses? Women in tears, angry, and ready to throw fists.

Listen, I think they had every reason to feel that way, and I love a push to learn more. *In walks guest and ADHD Expert Brooke Schnittman stage left*.

Brooke is an awesome author, podcast host, entrepreneur and ADHD woman herself.

She blew my mind and really changed how I will approach and understand people with ADHD from now on. And I’m not one to make bold claims (wait, yes, I am), and I think you will too.

So let's get to the nitty gritty. Can ADHD women (or men or children) form healthy habits?

Well yes. But Brooke explains that the need to form habits goes way beyond fitness or health goals, habits become crucial to an ADHD person's very basic needs. Okay, I will eat my words when I say that brushing your teeth isn't a chore.

When it comes down to it, ADHD women rebel at the nearest sign of structure, but the truth is they need it to thrive.

Structure, schedules, routines, microchanges, tools, rewards, medication—these are the mix bag of things ADHD women need to make things happen.

But don’t forget about the superpowers; people with ADHD have these internal processes and hyperfixations that can totally outdo us neurotypicals. It’s a double edged sword.

Tune in to hear how ADHD looks different based on your gender or age, common signs, and the accepted testing formats.

And if you were listening to this episode and thinking, FINALLY SOMEONE UNDERSTANDS ME as you break down to your knees in answered prayer.

Then, hey, this one was for you! Reach out to Brooke, reach out to a coach, find a way to get your life structured, and secure those habits in a way that helps you thrive.

It’s not as easy as brushing your teeth; it’s as HARD as brushing your teeth, but you CAN do it.

What’s Inside:

• How does the habit loop work for people with ADHD?
• How does ADHD differ in women compared to men and children?
• How can people with ADHD structure their lives for better performance?
• What tools and supports are available to those with ADHD?

Yes, I can say that after this experience, I can see how it may not be easy to brush your teeth or take a shower. There is so much more that goes into it. Do you have ADHD? How do you create healthy habits and support yourself with structure? Let me know on Insta!

Mentioned In This Episode:
Coaching With Brooke
Podcast | Coaching With Brooke
Activate Your ADHD Potential Book | Coaching With Brooke
Brooke Schnittman | ADHD Coach (@coachingwithbrooke) on Instagram
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram photos
info@fitfeelsgood.com

Hey you…healthy hot listener.

Before you start blushing and looking over your shoulder… Yes I’m talking to you. *cue the John Hughes movie background music*

But really, our goals our a desired identity. And its less about doing and more about becoming.

Time to step into that new identity and embrace the feeling that we’re after.
Because, after all, feeling good is the whole point.

So I wanna talk about embracing that attitude and feeling good at every step. There are two archetypes of people, Turtles and Tigers.

Turtles are so afraid of stress that they don't take risks, and they tread lightly at every step. Tigers go full speed ahead, no pain - no gain. But hey…stress isn’t bad, and it isn’t good. You have to know the difference.

Let’s go over Good Grit and Bad Grit.

Good Grit is feeling energized after a tough workout. It’s pushing through a tough project to reach that celebratory relief. It’s investing your cash for a big benefit in the long run. It’s doing the things you want to do, even if they’re hard.

Bad Grit is pain. Its working out through an injury that requires rest. It’s working day and night with no end or reward in sight. It’s spending all your money and digging yourself into a whole. White knuckling your way through life.

Bullying yourself into doing things you don't want to do is not grit. And its not smart.

Leave this conversation today…ready to work hard on those goals. Becoming who you desire so you can feel good every day.

Bad grit? It doesn’t move the needle.
Good grit? Well, that’s what you’re all about, healthy, hot listener.

What’s Inside:

• Goals are not about doing and all about becoming?
• What is the difference between good grit and bad grit?
• How to feel good during stress and embrace good grit.

What’s a goal you’re working toward? How have you practiced good grit to get there and what bad grit are you leaving behind? Let me know on Insta!

Mentioned In This Episode:
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

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!

Mentioned In This Episode:
Free Goal Setting Masterclass with Oonagh Duncan
Goals, Grit, and Some Woo Woo Sh*t hosted by Oonagh Duncan
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram photos and videos
info@fitfeelsgood.com

*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 reflections 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!

Mentioned In This Episode:
Indigo Organizing
Amanda on Instagram
Overwhelmed with digital clutter? (Use code GRIT at checkout to get 10% off!)
Fit Feels Good (@oonaghduncan) • Instagram
info@fitfeelsgood.com

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!

Mentioned In This Episode:
Shannon Lee Simmons
Buy the books — Shannon Lee Simmons
New School of Finance
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

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?

Have you entered Marriage incorporated? What sort of inner stories have led to this and what are you going to do to rewrite them? Let me know on Insta!

Mentioned In This Episode:
Sign up for weekly love bytes -Science based Tips and Techniques to create Love that Lasts a Lifetime
Rate your relationship - Take the Passion Quiz
Interested in the Become Passion online couples program? Next session begins Spring 2024. Learn more and get on the waitlist to be the first to be notified when doors open here
Book Buddha’s Bedroom - A Mindful Loving Path to Sexual Passion and Lifelong Intimacy
Podcast Sex Love and Elephants with Dr. Cheryl
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

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!

Mentioned In This Episode:
Bright Line Eating
Susan Peirce Thompson
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

Happy New Year! Let's talk about health trends.

They’re bullshit.

Bye, see ya next week!

Okay seriously… I did take a Google dive into what was spun by the media as super duper important to your health this past year and found some interesting things.

Mushrooms [we’re talking powders, capsules, and teas with benefits ranging from nutritional additives to stress management], Sleep Syncing [this is not a new sleep hack and I do really find it beneficial], Mouth Taping [stop snoring but sleep with a piece of tape over your mouth? No thanks], & Face Yoga [okay, you HAVE to watch the video for my beautiful demonstration, although I can’t promise it’ll erase your double chin].

Tune in for some other trends I get asked about A LOT. I’ll give you my take, including the unlikely reason Ice Baths are actually a trend I can support.

Health trends come and go, and most of the time they’re harmless. Do your research and if they really fuel your fire... Go for it.

But be warned, these fads alone will do jack shit for changing your life and how you feel about yourself.

What will? I’ve said it before, and I’ll say it again. The 7 habits of highly healthy MF’s.

Eat a shit ton of veggies, go the f*ck to sleep, back away from the booze, chill out, dude, eat everything... in a balanced way, prep and plan your food, and exercise consistently.

That is a lot of effort, but these are the things that really matter. So if these novel and media-crazed trends don’t make you feel totally amazing... ignore them.

Need something to fill your brain? Instead, challenge your mind. Try asking yourself questions that can light you up. What’s your why? When was the last time you felt your best? Idk dude find the questions that mean something to YOU.

At the end of the day… or the start of the year… do what makes you happy! (Alongside those 7 super important habits and your life WILL be changed).


What’s Inside:

• What’s up with the latest and greatest health trends?
• Are health trends vital to a healthy life?
• The 7 habits that beat out health trends every single time.
• Questions that might fuel your fire.

Okay so you’ve got the 7 healthy habits on lock, but you want something new and fun to add... Is there a trend you’re super excited about trying? OR maybe one you’re totally staying away from? Let me know on Insta!

Mentioned In This Episode:
Fit Feels Good - Transform Your Body & Habits In 28 Days.
Join Masters of Fitness Awesomeness - Transform Your Body & Habits In One Year.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com