The O-Studio Podcast

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.
CHAPTERS
00:00 – Welcome to the O-Studio Podcast & setting the tone for the 2025 wrap
01:10 – “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 older
07:20 – Creating space, intentional living & “being where your feet are”10:05 – Small habits and rituals that made a difference this year
13:30 – Connection before productivity: how people make everything better16:45 – Podcast reflections & why these conversations matter
18:50 – 2025 at O-Studio: new studios, communities & growth
22:40 – Innovation, studio learnings & owner collaboration
26:30 – Expansion, milestones & looking beyond New Zealand
30:45 – Looking ahead: personal intentions for 2026
35:10 – Family, relationships & new seasons of life
39:20 – O-Studio’s mission, brand intention & the future
44:50 – Final reflections, encouragement for listeners & sign-off

It’s the holiday season and with it comes the pressure of resolutions, big plans, and “new year, new me” energy.
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.
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CHAPTERS
00:00 Intro: goal setting for the New Year
01:05 Resolutions vs “focuses” + why most goals get forgotten
05:25 Why reflecting on progress matters (avoid “what’s next?” spiral)
07:30 Pain vs pleasure: what really drives change
09:35 Goals in elite sport: clarity, focus, and dissatisfaction vs enjoyment
12:45 Meaning, responsibility, and the balance of ambition
14:25 Journey vs destination vs company (who you do life with)
16:20 Personal goals: “unreasonably fun” + events and challenges
24:00 Feeling-based goals vs tick-box goals (North Star thinking)
27:10 Morning routines + how habits set up the day
34:20 “Dimmers” and seasons of life (family/work/health/social balance)
40:10 One practical tip: keep it simple + take 30 minutes to formalise it
41:10 The “unreasonably fun” challenge (do something epic this year)
43:30 Outro

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 life
You’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.
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Want to learn more about owning your own O-Studio - click here.
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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.
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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…
Instagram
Facebook
LinkedIn