Chontel Duncan

In a world saturated with abs and biceps, CHONTEL DUNCAN, a powerhouse entrepreneur, mum of five, and passionate foodie, is shaking things up—one burger at a time. This isn’t your typical fitness story; it’s a vibrant, unfiltered look at a woman who built her own lane and is driving it with unapologetic confidence. Get ready to discover how she’s proving that true strength isn’t about fitting a mold, but owning who you are, both on and off the gym floor.

STATUS UPDATE:

FULL NAME: Chontel Duncan
HOMETOWN: Brisbane, Australia
BORN: 21 July 1989
INSTAGRAM: @chontelduncan
@the.duncan.family_

Tell us a bit about your shoot – where, when, the idea behind it, etc…
I’ve always been a little unexpected spicy, fun, creative, and a bit random. I love food, I love fitness, and I love doing things differently. So when I found out I had the cover, I didn’t want it to be another stock-standard fitness image of abs and biceps. I wanted the shoot to reflect the real me: the entrepreneur, the mum of five, the foodie, the woman who built her own lane and drives it with confidence.
I got involved in the creative process from the start. I sent the team typical fitness cover examples, then pitched them my spin something bold, playful, and full of personality. What if the cover/s didn’t just lead with my physique, but instead told a story about confidence, individuality, and loving who you are on and off the gym floor? One of the standout shots was me holding a burger which wasn’t just a fun prop, it actually symbolised the launch of NEUtrition, the newest feature on my fitness app Neuform. It’s our biggest leap forward bringing together food and training in a way that’s realistic, supportive, and sustainable. For me, it made total sense to include that visual: fitness and food can coexist, and strength doesn’t mean restriction.
The team fully backed the vision, and that energy elevated the entire shoot. What we created together was more than a fitness cover it was a statement. You don’t have to fit the mold to be powerful. You just have to own who you are.

Are there any other funny anecdotes you can share about this shoot?
Ohhh, yes this shoot was chaos in the best way. Let’s start with the burger shot. I had this juicy burger as a prop (slash my actual lunch), but I couldn’t bite it because we needed clean lipstick and clean teeth. So I made our content creator take the first bite to make it look real. Watching someone else eat my burger while I posed with it was actual torture.
Then there was the wet-hair look… I was convinced my hairstylist had put lube in my hair. Like, actual lube. Turns out it was just moisturiser, but the panic was real for a second.
And the water shot? Let’s just say it looked effortless in the final photo, but behind the scenes we had multiple failed attempts of my team throwing cups of water at me. Instead of getting that cool splash, I copped it straight in the face every single time. We were all crying with laughter.
Oh, and, of course, I brought all five kids to set. They were hyped, loud, and buzzing around like it was a theme park. Meanwhile, I was just trying to keep them from knocking over any expensive equipment. The stress was next level, but honestly it’s very on brand for me.
Do you have a morning routine that you swear by?
Absolutely, and it’s been a game changer lately. I’ve recently switched up my training times and now hit the gym at 4am at least three times a week. Every session is a program I’ve written for my fitness app Neuform. I personally test everything I create, so our members know it’s tried and true.
Post-workout, it’s a double scoop WPI/WPH shake with collagen and creatine, then straight into mum mode: I check in with my Instagram fam, throw on a load of washing, make five school lunches, and sneak in a quick shower before the household wakes up.
There’s something so powerful about starting the day by filling your own cup first. Hitting personal goals early without sacrificing time with my family feels like the ultimate win.

Was health and fitness important to you growing up, and how has your fitness philosophy changed over the years?
Yes health and fitness were important to me growing up, but not in the way most people might expect. As a young girl navigating a pretty messy childhood, sport gave me a sense of structure, purpose, and belonging. It wasn’t about aesthetics it was about being part of a team, having a coach who believed in you, and feeling like you mattered.
My philosophy shifted in adulthood. By 21, I had drifted away from sport and found myself mentally in a dark place. I felt completely lost. It was a simple block run around my neighbourhood that reconnected me with movement and that moment changed everything. What started as a coping mechanism became a passion, a career, and a mission.
For me, fitness has never been about punishing my body it’s always been about supporting my mind. It’s been my safe space, my outlet, and my reset button. That’s why I’m so passionate about how I lead as a trainer at my gym, through my programs, and inside the Neuform app. I don’t just write workouts I try to build a space where people feel seen, supported, and like they finally fit somewhere.
Fitness isn’t just about how you look it’s about how you feel, how you show up for yourself, and the people who show up with you.

Talk us through your weekly training split.
My week is a mix of strength, performance, recovery and real life. I train intentionally, but I also stay flexible depending on how my body feels and what’s going on in life.
Monday kicks off with a Neuform glutes session in the morning, and if I have time, I’ll jump in for some light cardio or a recovery sauna in the afternoon. Tuesday is upper body strength paired with conditioning think sweat, burn, and big lifts. Wednesday is either another Neuform glutes session or an engine-building cardio workout like HYROX to push my fitness.
Thursday is all about skill Olympic lifting and gymnastics. I love feeling athletic, powerful, and challenged. Friday I’m back with Neuform glutes in the morning (it’s my favourite). Saturday and Sunday are usually rest days, but if my friends rally the troops, I’m always up for a fun, high-intensity full-body session followed by a recovery sauna and a whole lot of chatting.
I don’t just train to look a certain way I train because it makes me feel strong, capable, and sharp. Every session has a purpose, and I make sure my recovery has one too.

How do you stay motivated on days when you don’t feel like working out?
Honestly, surrounding myself with people who love fitness as much as I do is a huge part of it. My training crew is full of fun, competitive energy we lift heavier, run faster, and push each other just enough to keep it exciting. Having that community makes it easier to show up.
But there are still days where motivation is nowhere to be found and that’s normal. On those days, I remind myself it’s a privilege to move. It’s a privilege to be healthy, to do hard things, and to have the choice to train. And I’ve never once regretted showing up.
What I’ve noticed inside our Neuform community is that consistency not motivation is the real game changer. Our members follow structured programs each week, and they actually look forward to ticking off their sessions. That sense of purpose and achievement keeps them going and it keeps me going too. Some weeks it’s about performance. Some weeks it’s just about showing up. Either way, we move.

If you’re not in activewear at the gym, where can we find you and what are you most likely to be doing?
If I’m not in activewear, I’ve probably swapped it for something cute and cosy, although a lot of the active brands I love to wear, like Do You Even, that I am wearing on the cover, do a great job of high performing active staples, and everyday leisure pieces, so it makes my life so easy if I’m on a date with my husband, out with my girlfriends, on set shooting content, filming a podcast, or at the footy cheering on my sons or my husband. Life outside the gym is busy and beautiful, and I try to soak up every part of it- although you will probably catch me in activewear across most scenarios haha.

We live in an age of social media where people have more access than ever to our lives and are quick to judge. How do you handle negative comments or criticism online and in real life?
I started on Instagram when it first launched. Classic millennial move, so I’ve been in this space for well over a decade. I’ve seen the good, the bad, and the ugly side of social media. But over time, I’ve definitely become more desensitised to the noise and honestly, I’m not mad about that.
What’s helped the most is growing into myself. I’m more confident now in who I am, where I’ve come from, and what makes me different and that self-assurance quiets the outside opinions. These days, criticism doesn’t hit the way it used to.
That said, it’s also become a lot less frequent. Some weeks and/or months, I don’t receive any negativity at all. I think that comes down to the way I show up online. I’m real. I don’t pretend to be perfect. And I think that authenticity resonates with people so there’s less space for judgment when you’re just being you.

What self-care strategies do you use to maintain positive mental health?
One of the biggest shifts I’ve made for my mental health was stepping away from relationships and environments where I felt like I was the only one bringing anything to the table. That kind of one-sided energy is draining and it’s not real self-care if your peace is constantly being interrupted.
Creating distance gave me more clarity and allowed me to pour into the connections that were genuine, mutual, and joy-filled. When you’re surrounded by people who truly see you, support you, and want the best for you, everything in life feels lighter.
Your mental health is so influenced by the five people you spend the most time with and when those people are solid, so are you.

What’s a fitness myth that you wish would go away, and why?

1. “Lifting heavy makes women bulky.” No, it makes you strong, confident, and capable. Muscle doesn’t just appear overnight what people confuse with ‘bulk’ is often inflammation, lack of recovery, or just fear of strength.
2. “You have to feel smashed after every workout for it to be effective.” Nope. Some of the best progress happens when you train smart, not just hard. Rest days, deloads, and structured programming are where real growth happens.
3. “You have to cut carbs to lose fat.” Carbs aren’t the enemy. Chaotic eating habits, over-restriction, and lack of consistency are. Carbs fuel performance, especially for women who lift and move often.
4. “If you’re not motivated, you’re failing.” Motivation is a bonus, not a requirement. The real game-changer is discipline, environment, and structure. Exactly what we build inside Neuform.
5. “You have to work out for hours to see results.” You can achieve amazing results with as little as 30–45 mins of intentional training. More isn’t better. Better is better.
6. “You need to ‘earn’ your food through exercise.” This mindset is toxic and outdated. Food is fuel. You don’t need to punish yourself for eating, you need to learn to support your body with movement and nutrition, not use them as tools for guilt.
7. “You have to look a certain way to be fit.” Fitness doesn’t have a look. Some of the strongest, healthiest people don’t fit the aesthetic mold and thank goodness. We’re rewriting that standard.

What is your approach to nutrition? How do you maintain balance and still enjoy your favourite foods?
For years, I’ve managed my nutrition through macro tracking with a big focus on hitting my daily protein goals especially to support the amount of training I do. Fueling properly has always been key to chasing performance and results, but also to feeling good in my body.
The way I approach nutrition now is simple, sustainable, and still lets me enjoy life. That’s exactly why I’m so excited to finally launch NEUtrition inside the Neuform app. It’s not some cookie-cutter calculator we’ve used this exact method for over a decade inside our gym, and I’ve followed it personally to support both my performance and lifestyle.
It’s completely customised. Built around real food, real lives, and real results. And after all these years, I now eat with freedom and confidence without tracking, because I learned what works for my body through structured, balanced guidance.
Nutrition doesn’t need to be complicated. You just need the right system and support and that’s what NEUtrition is all about.

What’s your go-to treat?
Movie popcorn—hands down. I could eat it every day. Also, Mayver’s protein bars, spicy olives, mandarins, and a good old Vegemite and cheese sandwich (don’t knock it till you try it). Did I mention popcorn? Because it deserves to be mentioned twice.

Who inspires you?
Growing up, I didn’t really have anyone I looked up to. I didn’t come from a background where strong role models were front and centre, so instead, I backed myself. I remember thinking, ‘no one can deny you of hard work.’ I believed that if I just kept showing up, stood out for the right reasons, and never gave up, eventually someone would notice me.
Looking back, it was a pretty naive mindset, but honestly, it’s what pushed me. That self-belief, even when things were messy or uncertain, has always been my biggest driver. I wasn’t waiting for permission or inspiration. I was chasing something bigger for myself. And that’s what still fuels me today.

You’re working out in the gym – what are you listening to?
I’m chaos in playlist form. One set I’m belting Mariah Carey mid-hip thrust, the next I’m deep into a remix of an old-school banger with a bass drop. I love the ballads Whitney, Boyz II Men, a bit of drama never hurt mid-lift — and then I’ll switch to something new and trending to keep the energy up. And yes, the occasional country track does sneak in… and somehow hits harder than it should.

Reflecting on your whole journey to date, what are you most proud of – personally or professionally?
Honestly, I’m most proud of the life my husband and I have built together. We’ve been together since I was 14 years old, and we’ve literally grown up side by side through every season, every challenge, and every milestone.
We didn’t grow up with strong family units, so creating one of our own full of love, chaos, support, and laughter means everything to us. We’ve been through a lot, but we’ve always faced it together. And I’m so proud of the way we’ve navigated it all and come out stronger.
We love what we do, we get to make a real impact in our community, and we’ve built something from scratch that we used to only dream about as kids. That’s what I’m most proud of – building the life we never had, and doing it side by side.

What is the best piece of advice you’ve ever been given?
“Don’t just heal from what broke you—build something with it.”
That one stopped me in my tracks. It’s been the backbone of how I live, how I lead, and why I built Neuform. I didn’t just want to move on from the hard seasons, I wanted to create something from them. Something that could help other people feel seen, strong, and supported.
Every part of Neuform – the structure, the programs, the community – came from a place I’ve been myself. Moments where I felt like I wasn’t enough, where life was messy, where I needed a system to hold me when I couldn’t hold myself.
This advice reminds me: your past doesn’t define you, but it can fuel you. You get to take your story and turn it into something that changes lives, including your own.

What’s next for you?
There are some very exciting things in the pipeline, some I can’t share just yet, but let’s just say they’re dreams I’ve had for a long time that are finally becoming reality.
One thing I can talk about is the launch of NEUtrition dropping July 21, which also happens to be my birthday. It’s the biggest expansion we’ve made to the Neuform app yet, and I couldn’t think of a better way to celebrate. We’ve spent years developing this, and now we get to share it with the world.
Big energy, big growth this next chapter is personal.

Photographer: Corrina Louise Photo
Hair and make-up: Reanin Glah
Apparel: Do You Even
Active Shoes: ASICS

For the full article grab the August/September 2025 issue of Women’s Fitness Australia from newsagents and convenience locations. Subscribe here.