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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 and 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:

Healthy As Fck*
Emmy’s podcast: Beyond the Pain
Oonagh Duncan on Instagram
Fit Feels Good
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This episode is such a banger that I had to bring it back. When I first aired this conversation with Rachel Rodgers, author of We Should All Be Millionaires and Future Millionaire, you guys blew up my inbox with DMs and comments. Clearly, it hit a nerve. So if you missed it the first time (Ep 93) or just want to get re-inspired, here’s your chance to soak it all in again.

Rachel is a total powerhouse who’s made it her mission to help women step into their financial power. And not in a “just make a vision board” kind of way. We’re talking boundaries, negotiating, side hustles, and shifting your whole damn money story.

We dig into the difference between “Broke Boo” (the woman doing it all for everyone and never getting ahead) and “Rich Boo” (the woman with boundaries, support systems, and a bank account that reflects her worth). Spoiler: Rich Boo is having a much better time.

Rachel also breaks down why hard work alone won’t build wealth, why risk is essential, and how you can start finding opportunities to create income right now—even if you’re juggling kids, a full-time job, or a Netflix addiction. By the end of this replay, you’ll remember exactly why this episode had everyone talking.

What’s Inside:

• Why women need to stop giving away time, energy, and labor for free
• The Broke Boo vs. Rich Boo framework and how it plays out in real life
• Why wealth is built on creativity and risk, not just hard work
• Practical mindset shifts that open the door to financial freedom

So here’s my challenge for you. If money wasn’t the thing holding you back, what dream would you go after first? DM me on Instagram and let’s talk about it.

Mentioned In This Episode:
Future Millionaire

You can become a millionaire!

Rachel Rodgers on Instagram

Oonagh Duncan (@oonaghduncan) on Instagram

Fit Feels Good

Goals, Grit and some Woo Woo Shit with Oonagh Duncan

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Okay, so you’ve probably heard the story: a New York mom lets her 9-year-old ride the subway alone… and the entire world loses its mind. That mom is my guest today, Lenore Skenazy, and she’s been lovingly (and infamously) dubbed “The World’s Worst Mom.” Spoiler: she’s actually one of the bravest, funniest, and most sensible voices in parenting today.

Lenore’s simple act of trusting her kid sparked a global conversation about parenting, independence, and the culture of fear we’ve all been marinating in. She went from being vilified on morning shows to becoming the president of Let Grow and the author of Free Range Kids, a whole movement dedicated to giving kids back their confidence (and parents back their sanity).

And honestly? Talking to her made me do a little gut-check of my own. When I imagined sending my son on the subway at 9, my first reaction was, “Oh hell no.” But then I thought about it—what was I actually afraid of? Abduction? Not really. More like him getting lost and maybe a little scared. And then I thought… wait. Isn’t that kind of the point? To let him practice being lost and then figure it out? (Cue me rethinking all my “just let me do it for you” parenting moments.)

In this episode, we dig into why we’ve become so terrified of letting kids do literally anything, how “worst-first” thinking has hijacked modern parenting, and why giving kids independence isn’t neglect—it’s actually the best gift we can give them. Lenore even tells me about a mom who was spoon-feeding her 10-year-old (yep, you read that right) and what happened when that kid finally learned to cut his own mango. Spoiler: it’s glorious.

If you’ve ever caught yourself hovering a little too close to your kids or wondering if you’re “doing it wrong,” this episode is your friendly permission slip to breathe, back off a little, and let your kid surprise you. And if you’re not a parent? Trust me, this convo still hits. It’s really about fear, resilience, and how much we all grow when we’re allowed to stumble a little.

What’s Inside:

• The wild story of how one subway ride made Lenore a global headline
• Why fear has become the default mode in modern parenting (and how to break free)
• The surprising ways overprotection backfires on kids’ confidence and resilience
• Practical steps from Lenore’s Let Grow project that help families rebuild independence

So here’s the mic drop: are you living out of fear, or letting yourself and your kids grow into the badass humans you know you can be? If you’ve got a “world’s worst mom” (or dad) story of your own, I want the tea. DM me on Instagram and let’s laugh, cringe, and maybe rethink some of this parenting madness together.

Mentioned in this episode:

Free Range Kids by Lenore Skenazy

Let Grow

Peter Gray’s book Free to Learn

Jonathan Haidt’s book The Anxious Generation

Oonagh Duncan on Instagram

Fit Feels Good Strong AF

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