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Costumes, Kitsch, and Festivity…I LOVE HALLOWEEN…but I know some of my clients don't feel the same way.

In fact for a lot of you, the scariest thing this spooky season is that bag of Reese's (or whatever bag of sugar that gets your rocks off) taunting you from the cabinet.

Let’s take a look back at last year's advice on how to handle emotional eating and holiday snacking. Because surprise…what held true last season, holds true today!

Whether it’s stress-eating your feelings, juggling the chaos of holiday travel and parties, or going back for more halloween candy after you said you were done.

The common thread here? It's all about owning your choices—taking charge or letting the circumstances run the show.

How you approach these moments is key to shaping your habits, and that is where the magic happens.

Food? It's just one of many tools in your life toolkit. Shift your mindset and explore other ways to feel supported, and bam—you’re on the right track!

Feeling stuck in this mental maze? Need a helping hand? Let’s dive into the three things Tony Robbins says can transform your state of mind: Physiology, Focus, and Meaning.

Sneaky KitKat or not… It's YOU calling the shots.

What’s Inside:

• Does using food for comfort make you a bad person?
• Finding strength in owning your decisions instead of letting circumstances control you.
• What’s the deeper meaning behind that Halloween candy for you?
• Three things you can control to shift how you feel.

Don’t let the Halloween candy hiding in your pantry scare you!!! You’re the boss of your body and your choices, so what does that mean to you? How are you going to own your choice to not eat the candy or to decide to eat it? Let me know on Insta!


Mentioned In This Episode:
Nutrition 911 - Fit Feels Good
Transform Your Body & Habits In One Year. Guaranteed.
info@fitfeelsgood.com
Oonagh on Insta

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Tell me if this sounds familiar: you set a new goal and you’re super pumped about it. For the first couple of weeks, you’re crushing it. You’re following the program to a T and then BOOM. Your old habits start creeping back in, and then next thing you know, you’re back to square one.

Listen, if you’ve ever beat yourself for falling off the wagon, here's what I want you to know.

You did not fall off the wagon. There is no wagon. What you did was you ran an experiment. There's nothing wrong with you for not 100% sticking to your habits.

You are fulfilling needs. You are growing. You are learning.

If you have a tendency to go off the rails when you're working towards your goals, then this episode is for you! In this solo show, I dive into why taking a detour from your goal’s original plan doesn’t make you a failure.

We’re all victims of that honeymoon phase when we first set out to accomplish something big. It’s bound to wear off eventually, which is where customized habits come into play. You have to tailor those habits to fit your life to make them stick.

Experiments along the way are absolutely necessary for success. When you customize and create your own habits that are going to work for you long-term, it’s always better than following someone else's dictated plan.

When most people think that they're failing, it's actually just the beginning of the real transformation!

What’s Inside:

• Why we “fall off the wagon” when chasing our goals
• How we get tripped up during the “honeymoon phase”
• The magic of creating your own customized habits
• How experimenting has helped me achieve my own goals

Do you feel like you’ve fallen off the wagon when it comes to your goals? Have you learned something new about your habits through experimenting? Let me know on Insta!

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

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Are you a badass investor with a financial plan worth bragging about? You’re gonna love Ann Wilson.

Are your knees shaking at the mere thought of opening your banking app to check your balance? Well, you’re really gonna love Ann Wilson.

My guest, Ann, is The Wealth Chef. Her journey started back in her 20s when she was drowning in debt.

She was living the life many of us are familiar with: money comes in, money goes out, and all the while assuming the job will always be there to keep it coming. (Cue Proud Mary: “Workin’ for the man every night and day.”)

Ann shares the money dynamics from her childhood, a societal structure that persists even today. Women are often socialized to manage short-term finances—nurturing the day-to-day budget—while long-term investments and planning are reserved for the masculine energy in the household.

But guess what, ladies?? We can do the investing too! We sure as hell don’t need to be rescued.

So, blonde money baddie Ann stepped into the world of finance bros and started learning about assets and investing.

But it’s more than just assets—it’s about defining what you want and taking the steps to get there. Financial freedom means making choices, staying committed, and sticking to a structure.

Listen, maybe you’re great at making money but not so great at keeping it. The key to understanding financial planning is this: you don’t have to, you get to. And once you make that choice, it’s incredibly liberating.

If the thought of getting started makes you shudder, take a deep breath and scream WTF!!! (Wow, That’s Fascinating). It’s time to get curious, take a look, and, lucky for you, Ann has generously offered a free gift to help you do just that!

What’s Inside:

• Transform your financial future, the way YOU want.
• The ins and outs of financial planning.
• Challenging societal norms around money; Mom can invest too!
• A Free Gift from Ann, to get started on accepting the challenge.

Ann had so many great things to say!! And how powerful it is that we get to choose our financial future, whatever that looks like? What was your biggest takeaway? Let me know on Insta!

Mentioned In This Episode:
FREE GIFT
Meet Ann
The Wealth Chef on Instagram
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

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Welcome to taste of woo-woo without the cuckoo with Lori Dyan, bestselling author of Burn Your Sh*t: The Life-Changing Magic of Rituals.

Rituals aren’t just structured, witchy seances—they can be simple habits that ground you, like a nightly skincare routine or banging pots on balconies during COVID. We also have the big societal ones—marriage, graduations, funerals—that help us navigate milestones.

Rituals spark something in the brain. Burn Your Sh*t began with Lori’s full moon burning ritual, where she literally set her limiting thoughts on fire. We explore the mindset it takes to release negativity, and Lori’s online "coven" does just that on Instagram Live, harnessing the lunar vibes.

For my midlife ladies, Lori’s menopause rituals made me teary—whether it’s celebrating womanhood with friends, a liberating boudoir shoot, or a personal candlelit letter-writing moment.

When it comes to rituals and practices that are deeply rooted in Indigenous and cultural traditions, Lori speaks on the importance of taking them seriously by investing the time to learn and purchasing products from local Indigenous business owners.

And what woo-woo conversation would be complete without (you guessed it) manifestation? Lori breaks down the difference between manifesting and goal-setting—it’s all about inspired, intentional action.

Stick around for my tarot reading (and wow, did the cards have my number, baby). Through it all, Lori’s mission is clear: to inspire, empower, and enlighten. Follow her on Instagram and grab Burn Your Sh*t on Amazon!

What’s Inside:

• Why should you use rituals even if you aren’t spiritual?
• How burning your sh*t can help you release things—literally.
• So what’s the difference between rituals and habits?
• Understanding goal setting vs, manifesting.
• Using manifestation, rituals, and Tarot to help you, help yourself.

Wow! My reaction to my tarot reading was so surprising. What's your reaction to this episode, whether it be negative or positive or running out to grab a burn barrel for your own ritual? Let me know on Insta!

Mentioned In This Episode:
Instagram - tarot.lori
Lori Dyan
Buy Burn Your Sh*t on Amazon
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com

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Scandinavian countries are famously cold, beautiful places, and their people rank highly in terms of happiness compared to the rest of the world.

Tim Rayborn, author of The Scandinavian Guide to Happiness, explains the Scandinavian concepts that cultivate this sense of happiness many are longing for.

We begin our conversation with the Swedish principle Lagom, a phrase meaning "just enough." This concept takes moderation to a new level, applying not only to consumables and activities but also to relationships and the workplace (looking at you, workaholics!).

Ever felt the need to break away and touch grass? The Norwegian concept Friluftsliv is ingrained in their culture, emphasizing being outside and connecting with nature as part of everyday life. It’s no surprise, especially when you realize that over 50% of the world's population lives in urban areas plagued by mental illness and stress.

Hygge and Lykke are Danish phrases for comfort and joy, simple ways to create happiness and a sense of safety. These ideas are grounded in time well spent and cozy, safe havens—not driven by consumerism and expensive lifestyles.

Finally, we discuss the Finnish principle Sisu, which describes incredible resolve and fortitude, as well as the Icelandic phrase Þetta reddast, loosely translated as "whatever, it’s fine." Don’t be fooled by these ideas—while they suggest that things may not always work out, they encourage the belief that, even when faced with more than you can handle, you will overcome.

These concepts from Scandinavia arise from an overarching emphasis on collaboration for the common good. Tim and I have an interesting discussion on how these communal values impact individual freedoms and how many other societies fail to prioritize the right things for true freedom.

When you think of a guide to happiness, you might picture something bubbly and energetic, or perhaps full of big goals and checklists. But in this conversation, these principles lead to a sense of humble, simple contentment.

Send this episode to a friend who could use a guiding light for quiet, gentle happiness.

What’s Inside:

• Scandinavian concepts that embody happiness.
• Phrases from all over the rugged north that explain why people can be happy in such a harsh environment.
• Are countries like the USA prioritizing the wrong freedoms?
• Simple, humble attributes of contentment.
• Creating a happy life beyond consumerism.

Is it possible to embody these Scandinavian concepts of happiness in a society that doesn’t support these ideologies? What was your favorite principle or are there any concepts you plan to start practicing in your day to day life? Let me know on Insta!

Mentioned In This Episode:
Tim Rayborn
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram photos and videos
info@fitfeelsgood.com

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“Have your ass, I’ll keep the mind”. Yeah, that's right, we’re getting older; things are changing (particularly in the sheets), but your age is not something to wish away.

Returning guest, Dr. Cheryl Fraser [If you missed ep 35—Dude, go back and listen.], clinical psychologist and Buddhist sex therapist, is sharing that beautiful wise mind as I fire off questions from YOU about sex and relationships in the prime of our lives.

We cover a wide range of topics like how to break up with your vibrator or go the fuck to bed and STILL have a sex life.

Something that’s not talked about enough is that sexless relationships are actually fairly normal—about 30-40% of long-term relationships. BUT Dr. Cheryl shares some seriously surprising magic words that can keep you from closing off completely when your partner strikes the spicy question.

We hear questions from low-libido ladies, and listen... A low sex drive isn’t inherently bad, but Dr. Cheryl urges you to dig deeper and find out the why before you take drastic measures.

And moms…. so so many questions about the mom gut, postpartum pooch, saggy boobies and all the things that come after childbirth and along with age.

Whether you’re just not loving your body right now or things are changing as you approach and pass through menopause, Dr. Cheryl shares some encouraging and inspiring sentiments, as well as some simple tips to love, embrace, and slowly work through these changes.

It is totally possible to have a hot, sexy love life into your 60s, 70s, and 80s (and beyond), but you’re gonna need to learn and redefine your new hot!

As we close out, Dr. Cheryl shares about her upcoming workshops, masterclass, and more that answer these burning questions and help you and your partner become more connected than ever.

What’s Inside:

• Is your sexy toy keeping you from connecting with your partner?
• Working through low libido…what do you do?
• AGING; it's not a sex life course.
• Loving you AND your partner's body through physical and psychological changes.

You loved my first episode with Dr. Cheryl Fraser, and this second interview will not disappoint! Did we answer your question? Still have more burning questions about sex in midlife? Let me know on Insta!

Today’s Guest:
Cheryl M. Fraser, PhD, is a Fulbright fellowship recipient, clinical psychologist, and Buddhist sex therapist, as well as an experienced meditation teacher. She writes about love and relationships, sexuality and passion, meditation and mindfulness, and what it takes to become a fully awake, happy, compassionate human being.

Mentioned In This Episode:
Become Passion
Dr. Cheryl Fraser
Sex, Love & Elephants with Dr. Cheryl
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) • Instagram
info@fitfeelsgood.com

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For a little refresh, I’m (hi, it’s me, Oonagh Duncan) the author of the best-selling book, Healthy As F*ck and CEO of Fit Feels Good.

Let's chat about a little idea that might just kick you out of that rut and help you crush all those goals you've got simmering inside, ready to explode. Yeah, it might take a bit of grit and maybe even some woo-woo magic—but hey, what you think about can actually come to life.

So seriously, the idea that your thoughts can control your reality has been around for centuries, but like many, I first dove into this woo-woo manifestation idea with Rhonda Burns, 2006, “The Secret”. (If you haven’t seen it, I highly recommend checking it out; unfortunately, you'll have to get it from a streaming service as I think all the mysterious discount video stores have closed).

Now this idea is all about coaching yourself, but in a non woo-woo practical way. I don't need the stars to swish and swirl and perfectly align to magically make your dreams come true to know that my thoughts and my feelings have a huge undeniable impact, and neither do you.

This self coaching style is called The Model, and it’s based on the acronym CTFAR. Circumstance, Thoughts, Feelings, Actions, Results.

Whether you’ve gained 40lbs or your business is facing troubles, The Model aides in focusing on the facts, the thoughts and feelings you have around them, and how they influence your actions…directly creating results.

WOAH. See how it's like so totally cause and effect?

And hey, even if those negative, self-hatred, panic-ridden thoughts did create the results you desired... Do you really want to repeat and live in those feelings to recreate those results over and over? Nope. Me neither.


What’s Inside:

• Psssst…*whispers from dark video store corner* What’s the secret?
• The Model, Self Coaching
• How simple cause and effect can actually manifest your thoughts into reality.

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

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Okay, you glorious, healthy MFer ... You're doing “everything” and nothing’s working???

Well, you’re in your midlife—time to accept the weight gain and move on. SIKE.

Strength and Nutrition Coach Beth Feraco is the dragon slayer of fitness BS.

We answer questions like, Why are people so gullible? And WTF even is “clean” eating?

The problem is that the mass public is always looking for the magic answer, the easy way out, the fix-it-all advice...

Sorry, Charlie, but it is ALWAYS going to come back to the boring, basic shit.

People are quick to reach out with wild assumptions, like you need to get your thyroid checked.

News flash: the only symptom of hormonal concerns is not lack of fat loss. Chances are you’re not being as consistent as you think, your portions are too big, or the scale is freaking lying to you.

The point is (and you’re going to roll your eyes, I know it) KEEP IT SIMPLE. Think for yourself, take care of yourself, eat for your health, and keep your body moving.

There are so many gems in this one, so tune into the full episode. And if you’re struggling with your fitness, check out my Ultimate Guide To Building Muscle and Burning Fat After 40.

What’s Inside:

• Do women after 40 have to just accept weight gain?
• Why are people willing to believe anything they see in an Insta reel?
• WTF is clean eating? Does it even matter?
• How to take care of yourself – the real, simple truth.

Mentioned In This Episode:

Cut The Crap With Beth And Matt
Beth Wilkas Feraco (@bethferacofitness) • Instagram
Beth Feraco Fitness
The Ultimate Guide To Building Muscle and Burning Fat After 40 (Part 1) - Fit Feels Good
Transform Your Body & Habits In 28 Days. Guaranteed.
Fit Feels Good (@oonaghduncan) on Instagram
info@fitfeelsgood.com