The O-Studio Podcast

In this episode of the O-Studio Podcast, Tim and Matty break down 10 lessons from 20 years in business, the wins, mistakes, and hard-earned insights we wish we’d known earlier.From building the right product and culture to creating leverage, managing energy, and making better decisions, this conversation is packed with practical advice for business owners, founders, and leaders.Whether you’re just starting out or scaling an established business, these lessons will help you build something that lasts.Topics covered:• Why business is really about people• How to create leverage in your company• Systems that set you free• Important vs urgent decision-making• The real rewards (and challenges) of entrepreneurship• Leadership, energy, and sustainabilityListen to the full episode:https://ostudio.co.nzFollow OStudio: @OStudioGlobalOur purpose is to make recovery and wellbeing as accepted, understood, and practiced as physical fitness - through premium wellness hubs across New ZealandOwn the moment.CHAPTERS00:00 Intro – 10 Lessons From 20 Years01:20 Why This Episode Matters02:45 Lesson 1: Build the Right Product05:50 Lesson 2: Business Is People10:25 Untouchable Lessons & Experience12:50 Lesson 3: Reach & Trust17:55 Being Courageous in Business22:50 Lesson 4: The Power of Leverage29:55 Important vs Urgent Work32:10 Lesson 5: Systems Set You Free36:55 Harder Than You Think, More Rewarding Than You Imagine41:05 Lesson 6: Energy & Leadership44:20 Attitude + Effort = Results48:00 Execution Beats Strategy50:10 Learning From Others52:40 Final Reflections55:00 Outro

Death is something we all face, yet it’s one of the least talked-about subjects in everyday life.In this episode, the team opens up an honest, thoughtful conversation about death, grief, and mortality. From sudden loss and fear, to the way becoming a parent reshapes how you see life, to stoic philosophy and the idea of memento mori, remembering that we will die. This discussion explores why death feels so uncomfortable and how facing it can actually bring clarity, gratitude, and meaning.The conversation also touches on legacy, how we live on through others, cultural approaches to grief, and why reflecting on mortality can help us prioritise what truly matters, without being morbid.This episode isn’t about fear. It’s about perspective, connection, and making the most of the time we have.CHAPTERS00:00 – Why We Avoid Talking About DeathWhy this conversation matters and what death can teach us about living02:00 – Personal Experiences With Loss & FearHow often we think about death and the moments that shape that relationship05:00 – Perspective: Does This Really Matter?Using mortality to reframe stress, conflict, and everyday worries07:45 – Family, Love & GratitudeHow thinking about death changes how we show up for the people we love11:00 – Grief, Meaning & Memento MoriRemembering mortality as a way to find meaning, not fear14:45 – If You Knew Your Time Was LimitedHow priorities, actions, and values shift when time feels finite18:30 – Legacy: How We Live On Through OthersPassing values, essence, and influence beyond our own lifetime21:45 – Final Reflections: Living Well NowHow talking about death can help us live fuller, richer lives

Pete Smith returns to the O-Studio Podcast for his fifth appearance and this time we go deep on weight management and why so many people struggle to lose fat (and keep it off).We unpack the difference between weight loss vs fat loss, why “calories in, calories out” is only part of the story, and how things like thyroid function, hormones, stress/cortisol, insulin resistance, sleep, fasting habits, and even alcohol can quietly block progress, no matter how hard you train.Pete also breaks down what actually works long-term: small calorie reductions without triggering rebound, smarter approaches to fasted training, the role of muscle in fat loss, and why your best starting point is a personal benchmark because everyone responds differently.If you’re heading into a new year wanting a better plan (not another short-term reset), this episode gives you practical, science-backed clarity.CHAPTERS:00:00 Intro + Pete Smith returns (5th appearance)01:25 Why weight management is getting worse (NZ stats + modern lifestyle)06:45 Calories in/out: true, but incomplete (why weight gain isn’t “just willpower”)08:00 Weight loss vs fat loss (why scales & BMI can mislead)10:20 The hidden roadblocks: thyroid, hormones, stress/cortisol, insulin resistance14:10 Fuel hierarchy (alcohol → glucose → fat) + why it matters for fat loss22:10 Keto/carnivore + fasting: benefits, risks, and “organised variation”28:30 Exercise for fat loss vs muscle gain (fasted training + mTOR + protein timing)35:30 Habits that sabotage progress (snacking/MMC, digestion, consistency)41:10 Cold plunge & fat loss protocol (shivering, thermogenesis + women’s considerations)46:15 Where to start: benchmarks, personalised plan, simple calorie reduction56:10 Best tracking tools: height-to-waist ratio + metabolism temperature check01:04:40 Wrap-up + how to contact Pete + outro

In this episode, the team breaks down a more realistic approach to goal setting: simple focuses instead of endless goals, how to actually remember what you set, and why reflecting on progress matters (so you don’t just live in “what’s next?” mode).They explore the balance between pain vs pleasure as motivation, why ambition can be both powerful and exhausting, and the idea of life “dimmers”, where different seasons require different levels of focus on family, work, health, and social life.And to keep it grounded (and fun), the team shares personal goals for the year ahead, including one “unreasonably epic” goal that’s purely for the story.___Chapters00:00 – Welcome to The O-Studio Podcast01:30 – New Year’s resolutions vs real goal setting03:30 – Forgetting what you once wanted (hedonic adaptation)05:10 – Why reflecting on progress actually matters06:30 – Is pain or pleasure the stronger motivator?08:25 – Goal setting in professional sport10:35 – Never being satisfied vs enjoying your life12:25 – Responsibility, meaning, and ambition14:45 – Journey vs destination vs the people you do it with16:00 – Turning 40 and setting personal milestones17:55 – Skydiving, fear, and unreasonably fun goals20:45 – Events, fitness goals, and running challenges22:30 – Chasing feelings instead of tick-box goals24:00 – Morning routines and setting up your day28:10 – You don’t need to wait for Monday or January30:00 – Letting go of over-optimisation32:40 – Life “dimmers”: work, family, social and health36:50 – Seasons of life and shifting priorities39:05 – One simple tip for goal setting40:40 – Do something unreasonably fun41:55 – Final reflections and wrap-up

As we wrap up 2025, we’re taking a moment to pause, reflect, and look ahead.In this episode, we share honest reflections on the year that was, personally and professionally. Including the lessons we’re leaving behind, the habits that helped us most, and what we’re intentionally carrying into 2026.We also unpack a huge year for O-Studio: new studios, new communities, major milestones, and the continued mission to make recovery and wellbeing as accepted, understood, and practised as physical fitness.If you’re looking for a moment to reflect, reset, and head into the new year with clarity, this one’s for you.Listen, reflect, and take what you need into 2026.CHAPTERS00:00 – Welcome to the O-Studio Podcast & setting the tone for the 2025 wrap01:10 – “What are we running?” Energy check & breaking the fourth wall02:20 – Why we’re reflecting on 2025 (and inviting listeners to do the same)03:00 – What we’re leaving behind in 2025 (perfectionism, pressure, pace)05:10 – Aging, perspective & gratitude for getting older07:20 – Creating space, intentional living & “being where your feet are”10:05 – Small habits and rituals that made a difference this year13:30 – Connection before productivity: how people make everything better16:45 – Podcast reflections & why these conversations matter18:50 – 2025 at O-Studio: new studios, communities & growth22:40 – Innovation, studio learnings & owner collaboration26:30 – Expansion, milestones & looking beyond New Zealand30:45 – Looking ahead: personal intentions for 202635:10 – Family, relationships & new seasons of life39:20 – O-Studio’s mission, brand intention & the future44:50 – Final reflections, encouragement for listeners & sign-off

Today we’re wrapping up 2025 with a light, honest, end-of-year Christmas episode. No deep dives, just real chat.Tim, Elizabeth and Sophie reflect on a massive year for O-Studio: new hubs, new people, new lessons… and the chaos and joy that always comes with the holiday season.They share: • What they’re personally looking forward to this summer • How to handle the financial + emotional pressure of the holidays • Why simplicity is the secret to a great break • Their top three holiday season tips • Fun games, routines, and ways to slow down and reset • Why “tan lines on your feet” = the sign of a good lifeYou’ll walk away with practical reminders, some laughs, and a nudge to create a holiday season that actually feels good — not stressful.If you’re looking for a simple, meaningful gift this year, pop into any O-Studio for a wellness experience someone will actually use.Sauna, ice bath, float, massage - the gift of time, space and calm.

As part of our O-Studio Owner Series, we’re sitting down with Rebecca Thompson - or as most of us know her, Bex.Each of our owners has a unique story of how they came to love recovery and wellbeing, and ultimately why they chose to bring those experiences back to their community. Bex’s journey is a powerful place to begin.Soon to open O-Studio Mount Maunganui with her husband, Russ, Bex shares a raw and honest story of pain, healing, resilience, and the mind–body connection that completely changed the direction of her life.A special episode to kick off a special series.Stay up to date with O-Studio The Mount on Instagram and sign up to their community here. ---Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

From Christchurch Boys’ High to 100 All Black Tests and two Rugby World Cups, Owen Franks’ story is one of relentless discipline, mindset, and self-belief. In this episode, we talk about the vision that drove him from a 14-year-old with big dreams to one of the most respected props in world rugby. Owen chats to us about the habits that set him apart, the role his family played, lessons in consistency, and his journey beyond the game, including his recent battle with cancer and what truly matters to him now.A powerful conversation on mindset, discipline and high performance. ---Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

In this episode, we dive into the story behind O-Studio’s move across the ditch - why now, how it came together, who we’re partnering with, and what really went into the decision.If you're in Australia or know someone who is, let them know... O-Studio is coming. ---Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

With spring in full swing, we thought it was the right time to share a theme we always come back to at this point in the year - finishing the year strong. In this episode, we’ll share our best tips and practical steps to help you close out the year with clarity, energy, and momentum.We'd love to here what you do to finish the year strong, tell us in the comments. ___Find an O-Studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

Today, we’re joined by Matt Bateman. From his early days in the fitness world to founding the HIIT Squad, Matt has built more than just a training space - he’s created a community. In this episode, we dive into his journey, the importance of connection and community, the challenges he’s faced, and how recovery and resilience continue to shape his work and his life.Connect with Matt here.Check out the HIIT Squad here.___Find an O-Studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

Artificial Intelligence is no longer just hype - it’s reshaping how we live, work, and connect.In this episode, we sit down with Cameron Mair, Head of Data and AI Enablement at the University of Canterbury, to go beyond the buzzwords and explore what AI really is, where it’s heading, and how it’s already embedded in our everyday lives.From the opportunities to supercharge productivity and wellbeing to the ethical challenges and fears about the future, Cam breaks down complex ideas into clear, relatable insights. We talk practical tools, the skills that will matter most in an AI-driven world, and how we can lean into this technology without losing our human connection.We'd love to hear your thoughts! Leave a comment below. Connect with Cameron here.___Find an O-Studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us more than you know!Find us on…InstagramFacebookLinkedIn

We're excited to keep bringing you quality episodes while we continue to explore the art of feeling better, every second Wednesday. Own the moment. ___Follow us below to be the first to hear about our exciting announcements 👀InstagramFacebookLinkedIn

In this deeply moving and insight-packed episode, we sit down with Dr. Lucy Hone who is a globally recognised resilience and wellbeing researcher, author, and speaker.We explore what it really means to flourish, even in the face of life’s toughest moments. Lucy shares powerful, practical tools for building resilience, why “bouncing back” is a myth, and how to turn adversity into purpose without toxic positivity. She opens up about her personal journey through unimaginable loss, the science that guided her, and how we can all develop our own unique “recipe” for resilience. This is a conversation about hope, meaning, and finding a way forward - no matter what life throws at you.Connect with Dr. Lucy:drlucyhone.comFacebookInstagramLinkedIn---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

In this episode, we sit down with Margo and Rosa, the inspiring duo behind Two Raw Sisters. Discover their definition of wellness and the profound impact food can have on all aspects of life. They candidly share their experiences with health issues and how cultivating a positive relationship with food transformed their wellbeing. Learn what it means to be intelligently lazy in the kitchen, making delicious, nutritious meals with ease. Plus gain insights into their strategies for managing a high-performing business while trying to maintain a good work-life balance. Hint: yoga and meditation play crucial roles! Check out their podcast - Two Raw Sisters Connect with them on Instagram ---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

Listen as Matty, Tim, Soph, and Sara Widdowson, a dietitian and women's Health Expert, delve into the world of female hormone health and why everyone should seek a deeper understanding. From demystifying menstrual cycles to navigating peri-menopause and menopause, Sara provides invaluable advice and support whether you're personally experiencing these changes or supporting someone who is. "I've learnt more in the last 50 minutes than I have in the last 37 years" ~ Matty Get in touch with Sara here 👉🏽 https://www.yourmonthlyclub.co.nz/ ---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

In this quick-fire episode, Matty and Elizabeth share their top tips for stress-free travelling. Whether you’re planning your next getaway or just dreaming of one, these simple hacks will help you travel well and come home feeling truly refreshed and recharged.---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

In this powerful episode of The O-Studio Podcast, we sit down with Di Foster, a remarkable woman who has faced the unimaginable and emerged with profound wisdom. Diagnosed with terminal secondary breast cancer, Di was given just a year to live, yet well over a decade later, she's here to talk with us about radical responsibility, the power of mindset and living with intention. Di opens up about how she navigated her diagnosis, the mindset that has sustained her, and the importance of listening to your inner voice. This episode is a testament to the power of living fully in the present moment while also preparing for the future. Di shows us how important it is to embrace life's challenges with grace and determination. Di’s story will leave you reflecting on your own life choices and inspire you to live each day with purpose.Find Di on...LinkedIn, Instagram, TikTok, Website or email at di@difoster.com---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

In this episode of the O-Studio Podcast, Matty Lovell & Tim Bateman speak with retired New Zealand para-swimmer, Dame Sophie Pascoe, about her journey through identity, motherhood, and the challenges faced during the COVID-19 pandemic. Sophie shares her experiences of navigating an identity crisis as an athlete, the importance of mental health, and the realisation that love and self-worth extend beyond achievements.The conversation delves into the weight of expectations on Sophie, the rigorous work ethic required to succeed, and the transition to life after competitive swimming, highlighting the ongoing challenges of motherhood and disability.Dame Sophie Pascoe shares her journey of overcoming adversity, the pursuit of perfection, and the importance of self-kindness. She reflects on her experiences as an athlete and how they shaped her understanding of what it means to be 'enough' in life. Sophie discusses the societal pressures of perfection, the significance of embracing differences, and the balance between personal identity and public persona. Chapters00:00 Introduction to Wellness and Identity01:00 Navigating New Roles and Identity05:59 Identity Crisis and the Impact of COVID-1912:27 Mental Health and Self-Discovery15:56 The Value of Love Beyond Achievements19:01 The Weight of Expectation27:21 Work Ethic and the Journey of an Athlete36:27 Transitioning to Life After Swimming39:36 Navigating Daily Adversity41:08 The Pursuit of Perfection42:32 Understanding Enough vs. Perfection45:54 The Journey of Self-Kindness47:33 Embracing Differences and Body Image49:54 Expectations vs. Reality52:38 The Balance of Identity55:12 The Layers of Self01:00:27 Learning from the Journey01:06:02 A Message to My Younger Self___Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn

This is a re-release of one of our most popular episodes - and for good reason.In this conversation, we sit down with Johannes Kettelhodt, CEO of Clearlight Saunas, to unpack everything you’ve ever wondered about infrared saunas. From detoxification and longevity to EMF safety, sweat science, and the difference between traditional and infrared saunas. Packed with insights, this is a must listen (or re-listen).---Find a studio near you here. Want to learn more about owning your own O-Studio - click here. If you enjoyed this episode please give us a 5-star rating, follow and share it - it helps us out a lot! Find us on…InstagramFacebookLinkedIn