Healthy as F*ck: The Habits You Need to Get Lean, Stay Healthy, and Kick Ass at Life

by Oonagh Duncan

Join the Movement. Ditch the Diet.

Who's ready to stop thinking about weight loss? To free their brain from thoughts about ketones, calories, and fasting? Who wants life to be more effortless, energetic, and empowered?

Welcome to a refreshing and gloriously unapologetic conversation about health, fitness and habits. Award-winning trainer Oonagh Duncan cuts through the wellness clutter to drop some truth bombs: it might not be six-pack abs you're looking for ― it might be happiness, confidence, and acceptance. But if losing your belly is what you want, don't let anyone ― including yourself ― stop you from going after it. And she'll show you how to make it happen.

There's only one major difference between those rare unicorns who have managed to lose weight and the rest of us: their habits. When you acknowledge that following a diet is not getting you anywhere, and you make a few small changes to your everyday routine, you'll find yourself happier and healthy as f*ck.

Genres: Nonfiction, Health, Self Help, Audiobook, Fitness, Personal Development, Canada

288 pages, Paperback

First published January 1, 2019

Reviews

[Chelsea Humphrey · Rating 5 out of 5]

By far, this is the best health focused book for females that I've ever read. I laughed, I took a hard look at my health goals, and I learned that it's important to love your body as it is before you can embark on any journey of self-improvement, whether your goals are weight loss oriented or just improvement of health overall. Everything in this book is common sense, but sometimes we need to hear it on repeat before it becomes louder than the never-ending chatter of the "fad diets" and "lifestyle diets" that are so popular today. Highly recommended!

*Many thanks to the publisher for providing my review copy.

[MissBecka Gee · Rating 5 out of 5]

Well that was surprisingly fantastic.
She manages to set realistic goals (without judgement) and a f*ck tonne of laughs.

By making small changes to your everyday routine you turn them into permanent habits.
I know what you're thinking...

It's not.
Instead I think this is the first honest book I have read about how to integrate new habits that are actually maintainable for life long changes to your health (and waistline).

"It's about doing your best absolutely every single day without letting your Bullshit suck you back into a relationship (with old patterns) that you've outgrown."

I am really looking forward to introducing some of her ideas into my own life.
Best line in the book...

"If you can't do something right, do it totally half-assed."

Much thanks to NetGalley and Penguin Random House Canada for my ARC.

[Wiebke (1book1review) · Rating 5 out of 5]

This was a complete surprise. I went into it completely blind as it was offered for free in the audible members plus catalogue and I was in the mood for some light nonfiction. What I got instead was a powerful book about weight loss and the way to a healthy lifestyle.
I have no idea who the author is, but she doesn't sugarcoat anything, pointing out fashion and fitnes trends for what they are and empowering you to decide on your goals and why you want to reach those goals. Then she gives you 7 habits to reach those goals and tells you how to make those habits stick.
Admittedly that is purely reinforcing my own ideas and beliefs about a healthy lifesyle and you all know I am all about using habits to get where you want. So this is in my confirmation bias bubble.
However, I have never heard a book about weight loss empowering you in your choices and not once relying on shame to follow someone elses body ideals.
If you were on the brink and not sure if this is worth it, give it a try. It is so worth it, if only for the fun I had listening to it.

[Booksandchinooks (Laurie) · Rating 5 out of 5]

This book has come into my life at a perfect time. I always get a bit stressed reading self help books but this one felt like it was written for me. The theories and approaches detailed in this book are something we all can read about and take something from. I felt more encouraged in my healthy living pursuits after reading this book. Do yourself a favour and check this one out.

[Ciara · Rating 1 out of 5]

This has a bunch of disordered messages. Her whole message is muddled.

The author she has a smattering of points that could be good if not not contradicted by her consistent negative description of fat bodies. She rightly argues people need to love their body as it is presently, even if they’re overweight or obese. She comments this is because, if people hate their bodies as they are, they’ll likely never loose weight. She points out they’re also less likely to loose weight if they have shame and self hate. She also rightly notes “it’s possible to be as fat as you are right now and still be sexy as all hell.” However these messages feel tokenistic and contradictory, as she has describes fat bodies in such gross ways.

These would be good messages is she combined them with the idea that weight loss is not always inherently healthy. Also thinness is not always healthy, in the way way being overweight isn’t always unhealthy. Instead she pedestals weight loss and thin bodies and has negative descriptions of fat bodies.

She rightly points out that “It is impossible to “punish” yourself into good behavior. Self-punishing thoughts will lead to self-punishing behaviors. Bad feelings will lead to more bad feelings.” Ironically, she has written a book with enough punishing, shame inducing comments to undermine this.

She praises disordered and rigid behaviours, even if she personally doesn’t want to partake in them. She suggests some moralistic rigid healthy behaviour habits that can only be “half assed” in special circumstances. This do not promote healthy behaviours and a healthy relationship with your food and body.

People would be much better off reading pro healthy behaviour, anti “active weight loss” books. These books have an expansive definition of health, that includes mental health. They are full of compassionate, flexible, nuanced tips on increasing healthy behaviours. These books also take into account social determinants of health, and how capitalism is not structured to support broader societies health. These books do not place individual blame on someone’s health status. They are not moralistic that everyone has to be healthy. Some suggestions I’ve loved
- “Intuitive Eating 4th Edition” by Evelyn Tribole and Elyse Resch
- “Anti Diet” by Christy Harrison
- “If not dieting, then what?” By Dr Rick Kausman

Some books I want to read, that look good
- You just need to lose weight” by Aubrey Gordon
- “Fearing the Black Body: the Racial Origins of Fat Phobia” by Sabrina Strings

[Denise Handlarski · Rating 4 out of 5]

This book! It’s a feminist F U to the diet industry that wants us to feel crappy about ourselves. Oonagh wants us to feel great about ourselves! She teaches us how to “break up with our bullshit” and put feeling good first. This book is funny and smart and deeply impactful.

[Chrystopher’s Archive · Rating 3 out of 5]

Certainly the most entertaining health and fitness book I’ve ever read. The author’s voice is very fun and it was an easy book to read. There are also a lot of perfectly actionable and great ideas that would work for a lot of people, myself included. And I liked the emphasis on “no you don’t want a thin/buff/whatever body, you want the feeling you think that body will give you” and “it’s ok to decide you don’t want to lose weight”...

But. Every health and wellness book I read from now on is getting compared to Anti-Diet, and although that book didn’t sit completely perfectly with me, none of the comparatives are doing any better. I don’t know, I just wish we could find a way to balance this super gung-ho YOU CAN DO IT attitude with the gentle, holistic (but sometimes smothering) Anti-Diet assertion that trying to control what we eat to any degree is ultimately harmful.

I guess if this book and that book had a baby? It would probably be the closest thing to a perfect book about how humans eat.

Bottom line, I did get a lot out of this book and enjoyed reading it to boot. I just take some of it with a grain of salt (and no, I am not making a joke about limiting sodium intake, because that would be annoying.)

[Savannah · Rating 1 out of 5]

I could have really done without all the fat shaming and statements that if you love your fat body it’s fake.

[Kristen · Rating 5 out of 5]

Okay. I have a lot of thoughts on this book. I *tried* to keep this short.

This book is full of logic and common sense, as well as lots of research and sciencey facts to back it all up. All in a lovely easy to read package. I loved all the tips and tricks, the ideas for small changes that make a big difference. There are definitely some things that don’t apply to me at all, and there are some that made me a bit hesitant to try... But the thing is, like the book says, if you don’t make changes nothing will change! I can’t expect to keep doing the same shit and expecting different results. I know this already, this is not brand new information, but it was apparently the right time for me to read it and finally get it – you know?

So much just made so much sense to me. Like how much effort I am willing to put in to get the body I want – spoiler alert, I don’t really want to put in 100% effort just to be skinny – that means working my butt off every day at the gym, restricting myself and heading back towards an eating disorder, being grumpy because bodies and brains need carbs, always finding fault with my body… no thanks. I’d rather put in less effort while still enjoying my life, enjoying what I eat, working out to be healthy and having more energy. I don’t want a body I am reasonably happy with if that means an unhappy life. No thank you.

Also, I thought the book was funny. I laughed several times. Maybe I just have the same humour as the author, maybe everyone will find it funny. But it made it even more fun to read because I was laughing in between all the serious life examining and tearing up at how she just got me. Also, there is swearing in this book – did you perhaps get that from the title? If you are offended by that, f*ck off. Haha kidding, but seriously.

I took notes, I downloaded apps, I really looked at my habits and what I really wanted and why. I am excited to make some changes (big and small), be honest with myself and make some bloody new choices. I'm excited to call myself on my bullshit. I am okay with knowing I will fall down but I'll pick myself back up and move on.

Obviously, I loved this. A lot. Will you love it? I don’t know. I sure hope so. You won’t find the next weight loss magic trick here, but you will find logic and common sense along with tips and ideas, all written in a way that will hopefully help that message finally sink in. But this book will not magically change your life unless you are willing to put in the work and change your own life. This book is about you being a damn grown up, making the right choices and owning those choices. Because the choices you make get you the body you have. Make better choices and get the body you choose. And be damn proud of that body.

Not gonna lie, I feel pretty damn bad ass right now. So I hope you also like this book and feel like a bad ass when you finish.

ARC received from Netgalley in exchange for review but I am totally buying this when it is published

[Laurie • The Baking Bookworm · Rating 5 out of 5]

I'm not a big Self-Help kind of reader but I am a woman in her mid-40's whose high metabolism left skid marks as it screeched to a halt a few years ago. This change left me with 25lbs of extra weight and, while I wanted to be healthier, I clearly lacked the chutzpah needed to actually accomplish my goals.

Enter Oonagh Duncan.

Oonagh is a Canadian fitness expert and the author of Healthy as F*ck, a refreshing, entertaining and inspiring book that helps readers figure out their motivations and establish long-lasting habits, leading to a healthier life. By following her 7 Keystone habits and making small changes to your daily routine, you can build permanent, daily patterns to help you achieve your goals whether that involves weight loss or just living healthier. With her sense of humour, Oonagh motivates you, backs up her info with sciencey-stuff and speaks from a position of empathy since she has struggled with her own weight and making healthier choices herself. Duncan's sass, straightforwardness and humour spoke directly to the BS I've been slinging at myself for years.

"It's about doing your best absolutely every single day without letting your Bullshit suck you back into a relationship (with old patterns) that you've outgrown."

If you're not averse to cursing and a wicked sense humour (*hand held up hiiigh*) and want a book that's an encouraging conversation with a sassy friend, then this is the book for you. It is a no holds barred, honest approach that focuses on small successes, being healthy (physically and mentally) instead of being sucked into the shame spiral that never did anyone any good, evah. It's making the occasional concession (aka half-assed attempt) while keeping your eye (and self love) firmly on the prize - a healthier you.

"If you can't do something right, do it totally half-assed."

If you want a quick fix, this book isn't for you. But if you're willing to do the work, Duncan's hi-larious humour and common sense approach will help you develop a long-lasting, habit-based method that will help you ignore that negative talk in your head and focus on being a healthier version of the awesomeness that is already YOU!

Disclaimer: My sincere thanks to Penguin Random House Canada for providing me with a complimentary copy of this book in exchange for my honest review.

[Shannon Mayhan · Rating 4 out of 5]

This was a fun read and will get you motivated!

[Krissy Kiel · Rating 1 out of 5]

Author was truly insufferable

[Cheryl · Rating 4 out of 5]

So good. Common sense and good tips - if you dont mind the language.. ;)

[Rachel · Rating 3 out of 5]

*I received an ARC from the publisher through NetGalley in exchange for my honest review*

I am not sure this book has any new information for many people who are looking to lose weight or simply live a healthier life. What this book does better than many others, however, is offer the kick in the butt some people may need. I thought Ms. Duncan did a good job of balancing motivation and personal responsibility. The message here is that changing habits is not always easy, but it is possible if you are committed to making those changes. Some health books make this point by telling you it is all up to you and if you can't achieve your goals it is because there is something wrong with you - that is why I loved the "half-ass" it section of the book. If you can't muster up the energy or motivation for the big goal, strive for something smaller that you can achieve. That way you don't lose your momentum by taking a day off. I also think orthis book does an excellent job of getting you to seriously think about why you want to lose weight so that you can use that as your motivator and reminder for what you are working towards. What I probably appreciated most was that her 'after' pictures of some of her clients were not skinny toned women, but women you were simply healthy. I think this book also gets you to rethink how you talk about a weightloss journey and how sometimes we think someone is offering us a compliment (you don't need to go on a diet, you look great) but really they are sabotaging our efforts rather than backing us in our decision to live a healthier life.

My only problem with this book is the same problem I have with all self-help and dieting books - it offers up a lot of general advice but doesn't offer any specific suggestions. It makes it sound so easy to completely change your diet but doesn't seem to take into consideration food allergies or physical injuries that may impede progress. For example, there is a recommendation to use almond milk in a recipe, but I am allergic to it so it is not a viable dairy substitute.

Overall, I enjoyed this book and was able to take away a lot of good pointers and advice to incorporate into my everyday life.

[Dawna Reid · Rating 5 out of 5]

A book written from a place of kindness, sincerity and humour.

It’s not about fad diets or rocket science, it’s a simple process anyone can follow.

When you finish the book it’s like your BFF, who happens to be a fitness trainer, has left you but you now have the knowledge and power to be better and do better.

I have done the diet and that’s the how but for me , this book was about the why and that seemed way more important.

You hit the nail on the head Oonagh Duncan.

[Nicole Whittaker · Rating 4 out of 5]

*Huge thanks to NetGalley and Sourcebooks for providing me with an advanced reader copy of Healthy as F*ck in exchange for my honest review!

Healthy as F*ck doesn't really include any mind-blowing, new knowledge about weight loss. All the common information is there: sleep more, eat your vegetables, work out consistently. But what was different about this book is that Oonagh Duncan focuses on the mental part of weight loss. She starts by asking if you really want to lose weight. Of course our first thought is, "yes, of course I want to lose weight, otherwise I wouldn't be reading this book." But Duncan's point is that what we really want is the feeling that weight loss and our dream body can possibly bring us, not so much the actual results. If you're already ok with how you feel about your body, Duncan gives some tips on how you can learn to accept it more. If you're not ok with how you feel about your body, Duncan outlines a sensible plan on how to achieve your goals AND gives solid research behind these tips to back them up.

I appreciated that Healthy as F*ck isn't another diet book asking you to eliminate food groups or tediously track calories. Instead, she teaches readers how to implement healthy habits into their everyday life and how the first step to weight loss (and lasting results) is to change the way you think about yourself.

[Rosie M Be Right · Rating 5 out of 5]

As a social media/email follower of Fit Feels Good for several years, I was initially anticipating that Oonagh Duncan’s book, Healthy As F*ck, would be a collection of her emails and posts reworked into book form. Boy, was I wrong. It’s an in-depth, honest, conversational manual for taking a long hard look at yourself, what you’re doing, and making choices to be healthy. And then how to not give up on yourself, but to make lasting life changes.
Although the book emphasizes 7 healthy habits in the middle section, it was part 1 and part 3 that really stick for me. I realized the principles and mindset the author outlines can be applied to any life situation you are trying to improve (financial, improving relationships,following your passion), not just getting healthy. This will be a book for me to read over again when I am facing challenges or habits that I need to change.
I like that the author considers health as not just physical, but mental health as well. It’s an area that has been ignored too often.
This book is going to become my BIBLE. I have already pre-ordered my print copy, as I can see myself bookmarking several spots to go back to in the book. It’s an easy, funny read that you will want to zoom right through, but go back and absorb again more deeply.
** I received an advance reader copy of this book, in exchange for an honest review.

[Eleni Papakonstantinou · Rating 5 out of 5]

Oonahh’s book is like a conversation with your best friend who is really looking out for you while understanding what your dealing with on everyday life. She is honest, poignant and cuts through the bull we all tell ourselves. In particular, I enjoyed how she wove her concepts and ‘steps’ into all parts of the book so that the things you read in the beginning Ning show up again in the middle and in the end reinforcing them through the way.

For me, it was a very good reminder that we all have choices to make and that ultimately better ha it’s are required in order for us to meet our goal of feeling happy.

I was pleasantly surprised to ready that I am already doing a lot of what Oonahh suggests and that with. Few small changes, I too can be healthy as f*#k!

Thank you for your honesty, humor and easy to read/ follow guide to getting healthy!

[jess ~has abandoned GR~ · Rating 5 out of 5]

I've read more than a few health and weight loss books, and they are full of complicated strategies that make you feel exhausted just thinking about it.... but Healthy as F*ck is different. Oonagh Duncan narrates the book and is immediately likable -- I felt like I could trust Oonagh, and that she definitely wasn't &$%#ing with me.

Oh yeah, this book is incredibly profane and uses a lot of words that I rarely (if ever) use in my life as a children's librarian, but it comes off as hilarious and sincere.

It strikes a great balance between deep introspection into why you feel you should lose weight, and how to go about doing so. If you're not happy now, she suggests, maybe having killer abs won't make you happy, either. If you're chasing that feeling of happiness that you think a killer body will give you, maybe you should start practicing it now.

She makes it seem so easy, and honestly, maybe it really is. Fill half your plate with vegetables, practice good portion control with the rest of it, sleep well, and workout. It's not rocket science.

Reading this made me feel inspired to be healthier so I will feel better, and reinforced that feeling that it's okay to feel like you look good even if you aren't in *perfect* shape.

arc received from the publisher

[Johanna Sawyer · Rating 4 out of 5]

I received a copy from the publisher to read and give my honest opinion.


This is exactly what the author says this book is..... a conversation. Basically a book long conversation about what you need to do to be healthy as F@ck. Author is unapologetic and alarmingly wordy when it comes to what you should know and do about being healthy. From loving yourself despite your size to adage old news on what you should be filling your plate with. She won't roll you out a diet plan but give you helpful hints on how to not quit and make you realize your limits. There a barely any recipes, or things you usually see in a diet book, this is the conversation you wish you were having with someone to learn what healthy habits are. None of these habits are new to me so really no surprise, but the conversation is just a point blank, in your face, as a matter of fact kick that may help you get to where you want to go. I gave it four stars because it does have good points but it is just a conversation.

[Sarah · Rating 5 out of 5]

Great book. Very clearly written and honest and the author's personality shines through. And I like that it's not just about trying to lose weight. I found myself most interested in the aspects of adding meditation and mindfulness. She's right - eat more vegetables, eat less in general, move your body - those are things that seem so obvious but we always think there's some other magic formula. It's about being healthy - no matter your physical appearance - that's the part that really matters. And that being skinny won't make you happy. Figure out how to be happy first... great messages to find and so much more important than just how to lose weight.

Oonagh wants you to feel good about yourself because you are awesome and worth it. The thing I've found lacking in so many other books like this is that self-love. As hard as I do work out, I find that I actually hate myself more after listening to Jillian Michaels than I did when I started the workout! How is that motivating??

Anyway, I'll be working on meditation and mindfulness. Wish me luck!

[Jena Curtis · Rating 5 out of 5]

Oonagh is insightful, witty, and sometimes downright freaky when you realize that she is getting into your head and knows exactly what you are thinking. She draws on her own personal experience of weight loss and healthy living. It is like having a conversation with your best friend who doesn't let you get away with any bullshit.
Be careful not to read this book while you are in public because you will start laughing out loud, or maybe that's a good thing because others around you will see the cover and go pick up a copy.
What sets this book out from the rest is that the author is relatable, going through how she implemented the steps in her book personally.
This is real life weight loss and healthy living not celebrity go big or go home, gotta lose 20lbs in a week for that role I just landed weight loss. Oonagh gives you the tools you need to change your habits and thus your lifestyle making the journey sustainable instead of short lived.

[Rachel · Rating 4 out of 5]

I read this because the friend of a friend wrote it and it came up in a group zoom call. I think there's a lot here that's really good - I like the repeated idea of finding your own right spot where you feel happy and can maintain all your habits and if that doesn't leave you with six-pack abs that doesn't mean it's not the right place for you. I liked the 7 healthy habits idea. I will say, though, that for all the talk of not looking at societal beauty standards and finding your own best you, the author seems really obsessed with the idea that skinny=hot and that kept sneaking through. Still, it was interesting enough that I'm going to read it again and maybe pay some actual attention? I feel like I'm becoming pandemic-glued-to-the-floor and could use the development of some healthy habits.

[Talya · Rating 5 out of 5]

It is possible to get into great shape even as we get older, metabolism slows and responsibilities as adults grow. Oonagh can show you the way to get healthy and sustain it. She guides you to take a close look at yourself, your current behaviour and presents ways to shift your approach, attitude and mindset towards adopting healthy habits. She narrows these habits down to 7 game-changing ones, which she calls ‘Keystone’ habits. Her style is very direct, employing lots of f-bombs as the title of the book foreshadows, but it is totally effective at getting the point across. Get ready for numerous nuggets of wisdom, ‘a-ha’ moments and countless laughs out loud as you come face to face with what could be holding you back from becoming healthy as you can be and feeling as great as possible.

[Walker Walker · Rating 5 out of 5]

Pros: Habits equal mindless, but I’ve never looked at habits this way. Plus, I’ve never put thoughts into why I want to lose weight either. This book will have you asking yourself why? Why do I want to have flat abs? Why am I not happy with myself at this very moment? Once you to “your” why, then it will make things easier when it comes to weight loss.

Cons: Be prepared, because this book is not for lightweights. If you’re sensitive to language then this book is not for you. I repeat, this book is for the pure grown and sexy. So, if you can handle the language of a sailor, then check it out. Otherwise, you will be shocked! Overall, awesome book and a must read.

[Diana Brown · Rating 4 out of 5]

Thank you Netgalley for the chance to read Healthy as F*ck for a review. I really enjoyed reading Oonagh Duncan book as she wasn't touting a new fad diet but a common sense way to losing weight in small steps but told in a refreshing in your face, sometimes hilarious way that gets you really thinking.

[Nik's Nook · Rating 4 out of 5]

Thank you to Source books & author Oonagh Duncan for my review copy of Healthy as F* This book is not a diet or a fad or a get-skinny-quick scheme; instead, it is about shaping your mind frame to prepare you for better, healthier habits that will sustain you for life as opposed to right now or to fit into that dress or to look good on vacation or whatever your "why" may be. Duncan asks the reader to dig deep and contemplate that "why" to allow you to better understand your reasoning for embarking on this journey to becoming healthy AF. Being healthy is more of a mind game than it is anything else & this book helps prepare you for the ups and downs and the "fuck-its" along the way.

[Lynne Martin Veilleux · Rating 5 out of 5]

This is such a great book! I just blew through it. I do feel that if you follow Oonagh's advice, you can't help but make positive changes in your health and wellness, not to mention liking more what you see in the mirror. The suggestions are not complicated and are re-emphasized at the end of the book, a nice touch I found. This is a no-bullshit manifesto on health and fitness advice that if applied can truly work for anyone.

[Jessica · Rating 5 out of 5]

My favorite health book that I've read. Oonagh feels like your actual coach, and provides actionable ideas and techniques with humour.

[Aili Renee · Rating 1 out of 5]

Didn't care for the author's "holier than thou" attitude