Chontel Duncan reveals how she got to be in the best shape of her life as a mum-of-five

I’m a proud mama to five children and I have my healthiest physique to date. Fifteen years ago I couldn’t even run around the block. This is how I did it.

Chontel Duncan

3 min read

March 11, 2025 - 12:00AM

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I remember when I weighed 62kg and started my actual fitness journey as an adult.

Back then, I stuck to cardio — terrified that lifting weights would make me “too bulky” (because, you know, early 2000s diet culture).

Fast forward 15 years, and I now sit at 75kg, absolutely love strength training, and have my healthiest physique to date. I train for longevity, not a number on the scale. And you know how it all started? Trying (and failing) to run around the block.

Who am I?

I’m 36 and a proud mama of five.

Yep, five beautiful babies, all in under six years (my husband Sam and I don’t do things halfway).

Chontel Duncan has revealed she once couldn’t run around the block. Picture: Patrick Woods.

Sam’s been my person since high school – literally.

We started dating when I was 14, he was 15, and we’ve been tackling life together ever since.

Growing up, I was always active, jumping from sport to sport — whatever was free or available through school. Sport was my safe space, where I felt like I fit.

Now, if you’ve ever met me, you’ll know – I’m tall. Like, really tall. I hit 186cm early, which meant I always felt big. And in the early 2000s, when the “thin is in” era was at its peak, that feeling turned into an obsession with my weight.

Between 17 and 21 years old I thought my 62kg frame was “heavy” because I was constantly comparing myself to my much shorter friends. And this mindset shaped a lot of my habits.

Losing myself before finding myself

After high school, sports stopped.

Real life hit. I was working multiple jobs, people-pleasing, overcompensating for my insecurities, and physically shrinking myself — hunching over, avoiding heels, even semi-squatting on dance floors just to blend in. The confidence I once had? Gone. I felt numb, stuck, and honestly, a little lost.

Then, at 21, I hit a turning point.

I was tired of shrinking. Tired of not showing up for myself. Tired of feeling less than. I knew something had to change, but I had no idea where to start.

We’ll save the deep dive for another day (there’s a lot to unpack), but here’s what I did: I started taking action.

Chontel Duncan says she now has her healthiest physique after five children and at age 36.

I wrote down my goals — things I wanted to change, things I wanted to start doing.

I didn’t map out some massive, overwhelming life overhaul. I just picked one thing.

I decided to run around the block. Sounds simple, right? Well, I couldn’t even make it the whole way.

I had to stop and walk. But I kept showing up. Week after week, small win after small win, until I could run the whole thing.

That tiny shift in momentum was everything. It gave me the confidence to push a little further — to commit to a weekly PT session, to step into a gym, to finally break free from the fear of being “too big.”

And let me tell you — progress doesn’t happen overnight.

It took months. But that’s the point: “Be not afraid of growing slowly, be afraid only of standing still.”

What This Means for You

If you feel stuck, overwhelmed, or like you don’t even know where to begin, here’s your sign: just start.

You don’t need to change everything at once. You just need to take that first step.

Swap your soft drinks or juices for more water (before stressing about meal plans).

Eat more home-cooked meals with vegies and protein instead of constantly eating out.

Start walking or jogging your block — then challenge yourself to level up once it feels easier.

Declutter your space — your fridge, your wardrobe, your home. Live somewhere that inspires you.

None of this costs a thing.

It just requires action. And trust me — those tiny choices? They add up. Before you know it, you’re looking back at a version of yourself you barely recognise, wondering why you didn’t start sooner. So take that first step.

Below is a workout plan from Chontel’s Neuform fitness app you can try.