The Unf*ck Your Fitness Podcast

If you've ever silently struggled with acne and other frustrating skin issues that just won't go away (no matter what you try), today's episode is for YOU.I'm honored to welcome Katie Stewart to the podcast, because she is the perfect guest to break this topic down!Katie Stewart is a holistic nutritionist, host of the Clear Skin Chronicles podcast, and a total powerhouse when it comes to functional wellness. Before stepping into the world of nutrition, she spent 14 years working in broadcast TV and media in Canada. In this episode, Katie and I talk about her major career shift that led to her work as a holistic nutritionist, and helping women heal their skin from the inside out + find confidence again!We also discuss the 5 acne-clearing pillars Katie and her team use when working with clients, the importance of functional testing, why hormonal acne isn't just about hormones, and how to stop guessing and START getting answers with your health.Whether you're struggling with breakouts, curious about functional testing, or just love some good wellness girl talk, this is a MUST-LISTEN episode that will leave you feeling empowered!!**Disclaimer: this episode is for educational purposes only and is not intended to be medical advice. Always consult with your healthcare provider before making changes to your health or wellness routine.Episode recap:Katie's personal journey with hormonal acne + how it impacted her confidence and careerWhat sparked Katie's shift into holistic nutrition + how low confidence can create a domino effect in your lifeThe functional labs Katie uses with clients + why they're a game-changer for skin healthHow functional testing addresses the root cause vs. standard blood workThe 5 core pillars of acne healingWhat it's like to work with Katie & her team through 1:1 coachingWhy a personalized, strategic approach to acne is the ONLY way to get lasting resultsKatie's biggest lessons as a business owner, podcaster & recovering workaholicLinks/Resources:Follow Katie on Instagram @katiestewartwellnessCheck out Katie's websiteListen to the Clear Skin Chronicles PodcastListen to Why Diet Alone Won't Fix Your Acne: The Missing Pieces to Clear SkinSubscribe to her YouTubeJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitneSend me a text with episode ideas or just to say hi! Support the show

Lately, I've been bringing something back into my routine that I haven't done much of in years… SPRINTING!Nope - not distance running or marathons, but good old-fashioned, short bursts of speed. I used to LOVE running back in the day! These days, I'm all about doing what feels good and supports MY body. Right now, that looks like sprinting (along with my regular lifting workouts).Here's the thing - what worked in your 20s probably won't work in your 30s, and what worked in your 30s, won't cut it in your 40s. As we evolve, so do our routines. Sprinting is simple, free, AND time-efficient (we can all use more of that, right?!)It doesn't have to be a whole “thing” that feels complicated and stresses you out - just get outside and move your body!Listen to your body, find a pace that feels good, and have FUN with it. I'd love to hear how you feel when you add sprinting to your fitness routine!!In this episode, we cover:My real thoughts on running (and why I'm not trying to be a “runner”)Why your health routine has to evolve as you ageSimple ways to add sprinting or jogging into your daily lifeHow HIIT training supports your health goalsWhat the EPOC effect is + why it matters for fat lossLinks/Resources:Ep. 181 | You're Not Too Busy: Stop Complaining & Start TrainingLink for weighted vestJoin IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Today's episode is a special one, because I'm celebrating my 44th birthday right after this releases!Honestly…it still feels unbelievable that I'm in my 40s, and these last few years have been interesting (to say the least)!Life has thrown me some curveballs in 2025, from dealing with high blood pressure and sickness at the beginning of the year, to navigating the wild, WILD west that is perimenopause. Even with all of this going on, I'm choosing to embrace the chaos and focusing on what I CAN control. I have no problem pivoting when I need to, and you shouldn't, either!Moving forward, I plan to be super intentional and present with my body and health, and what I truly need. I'm leaning into this season of experimentation, and while growing older definitely *isn't* glamorous, I'm learning that it's OKAY to not have it all figured out!I'm incredibly honored that you're here - your support means the WORLD to me. I'm sooo pumped for what's ahead for my podcast, business, and more over the next year, and I can't wait to take you on the journey with me!!In this episode, we cover:An update on my recent health journey & high blood pressureWhy you can pivot or adjust anytime, instead of waiting for a special occasionEmbracing the chaos & uncertainty of life + rolling with the punchesChoosing to be intentional & present with my body and needsPrioritizing my nutrition even more in this stage of lifeMy focus for my training & workouts moving forwardExciting updates with my business & podcast growthLinks/Resources:Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I'm just gonna say it: you're NOT too busy to work out - you just aren't making it happen. I hear so often “I'm too busy to train”, or “Life is too crazy and I don't have time”. I totally get feeling that way, but you think I haven't experienced that in my 16 years on this journey?!Believe me - I don't have magical free time either, and there's plenty of things I'd rather be doing than working out. The difference though? I've made the effort, and I've stayed consistent, because my fitness is a TOP priority.NO ONE has it easy, and we've all got our own sh*t going on. But…how much time are you wasting scrolling, hitting snooze, procrastinating, and avoiding the thing that you say you want most? If you're waiting for life to hand you the “perfect” conditions to start your fitness journey, you're going to be waiting FOREVER.I know this is some tough love, but I KNOW you are capable of so much, too. It's time to stop waiting, stop complaining, and start moving!!In this episode, we cover:Acknowledging that everyone has challenges & busy schedules, but you can STILL make time for your fitness goalsHow you can build a strong, healthy body without flipping your entire life upside downSimple + realistic tips to fit workouts into your life, regardless of your scheduleLinks/Resources:Ep. 157 | Real Talk: Do We All *Really* Have the Same 24 Hours as Beyonce?Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

We're switching things up a little today, because my daughter is here to chat with me!Kiana is a 19-year old college student, cat mom to Ollie, and honestly, my BFF. We wanted to do a fun and laid-back Q&A - these questions all came straight from my IG community (thank you to those of you who submitted Qs)!We're chatting about everything from our Oura Ring stats to fitness habits and trends, Kiana's refreshingly honest take on social media and comparison, her thoughts on my podcast and business, and more.Whether you're a parent, fitness lover, or just want to hear a relatable + lighthearted back and forth between mom & daughter, this is some #realtalk you won't want to miss. I hope you enjoy getting to know BOTH of us a little better!!In this episode, we chat about:Our experiences with the Oura Rings & fitness gadgets + how we view competitionHow my habits have influenced Kiana's interest in fitnessHow social media + fitness trends have affected KianaKiana's healthy mindset around comparisonHow my business + brand growth has inspired Kiana beyond just everyday “mom stuff”What Kiana *really* does when I encourage her to lift weightsKiana's sports background + her favorite advice from meLinks/Resources:$10 code off Oura RingJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

We've all heard it: get your 10,000 steps a day! But…where the HELL did that even come from, and is it *actually* necessary?! Here's the truth - you don't NEED to hit 10k steps a day to reach your health goals.I get that not everyone has the time or flexibility in their schedule to walk that much daily. What really matters is being aware of your movement + choosing to move with PURPOSE (something that has really helped me).10,000 steps/day isn't magic, but it IS a reminder. It's a tool that has brought attention to just how little we move in a day. You've got to plan and schedule it in, because you DO have the time - it's just about how you're managing it in your everyday life.Walking is one of THE simplest, most underrated tools in the game. Let's stop overcomplicating things - it's time to start walking more and building healthy habits that fit your lifestyle!!In this episode, we cover:Where the 10k steps/day idea actually came fromWhy you don't need 10k steps to reach your goalsHow I've started walking more on purposeHow our super-sedentary lifestyle is holding us backBusting the “I don't have time” excuseSimple ways to be more mindful about moving MOREWhy less movement means less food if you still want resultsStaying consistent with daily movement (on YOUR terms)Links/Resources:Join IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Let's talk about maintenance calories, because I get this question super often. What the heck are they? Will I gain weight? Lose weight? Eat more? Should I be tracking them? I know this can feel confusing as hell, so I wanted to break it down in this episode! This time of year, sooo many women feel pressure to be in a cut or build phase, but…there IS another option: maintenance.Here's the thing though - you don't NEED to be dieting or trying to build muscle 24/7. Sometimes life is extra busy, things are chaotic, and adding a calorie deficit or extra pressure to perform just isn't it. Maintenance is not a pause button, but actually a powerful phase that gives your body the fuel it needs to THRIVE! Eating in maintenance is giving your metabolism the love it deserves. You can expect benefits like stronger workouts, better recovery, stable hormones, and awesome energy to LIVE.YOUR.LIFE.If you've been thinking maintenance means ‘stuck', I hope this episode helped unf*ck that mindset. Maintenance is fuel, freedom, and choosing long-term success over quick-fix BS. I'm so proud of you for educating yourself AND showing up for yourself in this way!!In this episode, we cover:Why choosing maintenance calories when life is chaotic isn't a failure, but a smart strategyWhat maintenance calories *actually* are + why they matterThe truth behind why you don't *need* a surplus to build muscleBenefits of eating at maintenanceWhy finding your maintenance calories can feel confusing + what to do insteadWhat it *really* looks like to reverse out of a ‘cut' and land in maintenanceChoosing maintenance over cuttingLinks/Resources:Ep. 162 | Calculating Calories + Tailoring Your Macros to Align with Your Fitness GoalsJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Have you ever caught yourself saying “nothing works for me”? If so, you're NOT alone!I recently had a call with a new client that turned into a major lightbulb moment - not just for her, but me, too! One of the biggest hurdles that happens with your fitness journey is CONSISTENCY. While you've probably tried all the diets and programs under the sun by now, have you *actually* tried staying consistent with a REAL lifestyle change??Most of us skip over the basics like eating more protein, lifting weights, walking regularly, and even getting more sleep. Yep - the boring, ‘unsexy' stuff no one online wants to talk about, but actually works! Fitness really isn't that complicated, but…you've got to CONSISTENTLY show up for yourself (even when it feels like nothing is changing). This is where the magic *really* happens, because it's in YOU and your habits - not another fancy gadget, program, or supplement.I say all of this with LOVE, because I need you to believe in yourself. I hope this episode reminds you to stop quitting, and start showing up for yourself, consistently. You ARE worth it!!In this episode, we cover:What you're actually staying consistent with + why this is keeping you from seeing lasting resultsWhy you need to stop chasing ‘shiny objects' & master the basics in your lifeRealizing the magic is actually in YOU (not another program or supplement)Taking a hard look at the habits that got you where you are today + choosing to do the slower, ‘unsexy' work that *really* worksLinks/Resources:Ep. 146 | Unf*cking Your Fitness: Real Talk on What's *Really* Holding You Back From Having the Body You WantEp. 161 | Choosing Commitment: From All or Nothing to ‘All In' with Your FitnessJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Let's get real - pregnancy, postpartum, and the beautiful chaos that is navigating your fitness journey through it all can be a LOT. It's been a minute since I've been pregnant (like 17 years), but I remember allll of the feelings and emotions that come with this life-altering season!I've also learned plenty since my pregnancies. I know that your movement and mindset during pregnancy and postpartum is super important, and you MUST give yourself permission to evolve.Pregnancy isn't a time for the ‘all-or-nothing' thinking - it's a time to shift your workouts, and honor your energy. Movement is still medicine, and taking care of your body and mind is NEVER selfish!Postpartum is a time for you to heal, nourish, and give yourself grace. It's NOT about ‘bouncing back', or forcing your body into extremes. You're not going backwards…you're building something brand NEW.You don't need to wish for your ‘pre-baby body'. Whatever chapter you're in, I hope you keep showing up, pivot with purpose when necessary, and trust that every season is shaping the strongest version of YOU yet!In this episode, we cover:How to approach movement during pregnancy & postpartumWhy your pregnancy shouldn't be an ‘all-or-nothing' seasonPrioritizing YOUR health & well-being during pregnancyThe power in realizing that YOU are your baby's home (and that means everything)Real talk on postpartum fitness + sustainable ways to rebuild your strengthEmbracing the version of you right NOW & letting her take the leadLinks/Resources:Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 170 | Body Recomp: Key Mindset Shifts for Long-term ChangeJoin IT GIRL membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Creatine isn't new, but it's definitely having a moment in the online space right now!I knew it was time to dive into my REAL, no-BS creatine facts with you here. There are sooo many myths surrounding creatine - you've probably heard that it's a steroid, it makes you ‘bulky', and it can damage your liver and kidneys. None of these are true if you're in good health!Creatine isn't just for men either - there is growing research surrounding benefits for women with things like muscle growth, blood pressure, hormones, and more. I've been taking creatine pretty consistently for years, and while I've noticed positive effects for myself, I know it's not something that every.single.person *needs* to take.I'm personally really tired of all the misinformation out there, and I'm sure you are too.I hope this episode provides you the clarity you need on this powerful supplement, and guides you toward making the best decision for YOU on your fitness journey!In this episode, we cover:What creatine *actually* is + benefits to supplementing with itCommon creatine myths (and why they're flat-out wrong)Creatine's impact on women's blood pressure & hormonesHow creatine may support brain health, stress resilience & healthy agingThe best type of creatine to take + how much you needLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Let's talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights?I get it - you're showing up, lifting weights, and trying to do alllll the right things… but you're still wondering, “when the heck is this going to pay off?!”The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you're training, if you're challenging yourself in the gym, and other key factors specific to YOU (your hormones, sleep, nutrition, etc.).Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).Building muscle takes time, but it's worth EVERY bit of effort to break free from the dieting and ‘skinny' cycle that has trapped you for too long. I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you'll love your results if you do!!In this episode, we cover:How long it really takes to see changes in your bodyKey factors that will impact your progressWhy fewer full-body workouts per week may give you better results.Fueling your body *right* if you want to hit your body recomp goalsWhy your hormones & sleep are crucial + matter more than you think My personal experience with body recomp and learning progressive overloadWhat to reassess at the 6-month mark if you're not seeing the results you wantHow heavy you should be lifting to actually build strengthLinks/Resources:Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 170 | Body Recomp: Key Mindset Shifts for Long-term ChangeJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I'm switching things up with a super chill and FUN Q&A session for today's episode!Between perimenopause, a new cut phase, and all the day-to-day chaos, life has been LIFEING (I know you know the feeling)!In today's episode, I'm answering YOUR questions on my go-to's for fast food, affordable fashion, creatine, skincare, what pumps me up in the gym, and more. Like with everything I teach, perfection is NOT the goal here - progress and real-life balance are. I'm just trying to do my best in this season, and I know you are too!I hope you enjoyed this laid-back chat, and it helped you get to know me a little better. I would LOVE to do more of these in the future, so don't hesitate to reach out and send in your questions!In this episode, we cover:An honest life update with perimenopause struggles, travel & moreMacro-friendly/flexible fast food options for on-the-goFinding clothes on a budget + alterations when neededMy favorite protein-packed snacksMy eclectic workout playlistMy thoughts on creatineMy ‘ideal' date nightThe truth about celluliteMy favorite skincare, makeup & hair care productsLinks/Resources:My Gym playlist on Spotify Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Today's episode was inspired by a super juicy question I got on Instagram (shoutout to Julie)! The question I knew I had to dive into here was: “Why do some people burn more calories than others?”Our society definitely has an obsession with calorie burn AND fitness trackers. I don't care if it's your Apple Watch, Fitbit, or even my beloved Oura ring - NONE of them are giving you a perfect read on your calorie burn!Your calorie burn is influenced by a variety of factors personal to YOU - muscle mass, metabolism, and stress & hormone levels are just a few. Continuously chasing calorie can actually work against you - especially if you have a goal of building muscle! So…if you're in your muscle-building era (which I would LOVE to hear if you are), don't sabotage it by trying to burn as many calories as possible. This episode is your permission slip to break free from the calorie-burn trap and chase goals that actually support YOUR body and life - I know you can do it!!In this episode, we cover:Realizing that your tracking device for calorie burn is NOT 100% accurateWhy your calorie burn is personal + influenced by multiple factorsWhy chasing calorie burn isn't an effective strategy for youChoosing workouts you truly enjoy + can stay consistent withWhy working harder doesn't always equal working smarterAvoiding long-term calorie deficitsLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Today's episode is unpacking a truth that sooo many of us need to hear: giving 100% doesn't mean giving everything we have to everything, all.the.time. Unfortunately, we've been conditioned to believe that we have to do it ‘all', perfectly, every single day! But…that mindset only leads to burnout and frustration. Whether it's your workout, your to-do list, or just making it through the day, your energy isn't always going to be at full capacity, and that's NORMAL. Life will throw curveballs, and your plans will shift. When this happens, it's NOT a sign that you're failing - it's a sign that you're freaking human!Instead of chasing perfection, focus on your unique 100%. Get clear on what truly needs to get done, and what can wait. The rest can flex with your reality!No…you don't owe the world all of you, all the time. Let's start redefining what 100% *really* looks like, so you can give your energy intentionally!!In this episode, we cover:Reframing what ‘giving 100%' of your capacity meansWhen the ‘f*ck it' mentality comes into playHaving clarity & flexibility on what you *have* to get done for the dayNot forgetting to prioritize YOUR self-care & well-being  Links/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Your mindset plays a VITAL role in achieving success across many areas of life. It's no different with your fitness - especially when it comes to body recomposition!Embarking on a body recomp journey requires some DEEP mindset shifts. I'm not going to sugarcoat it - it can be a major undertaking, and you will have some mindf*ck moments along the way!I believe it's important that you understand the deep, psychological changes that come with shifting your focus from just fat loss, to building muscle and supporting your long-term health. Your progress is going to look completely different from others who are doing body recomp. But…it's important that you focus on YOUR goals, wins, and understand that this is going to take way longer than a 30 or 60 day challenge (but it will be sooo worth it)!I hope this episode resonates with you and encourages you to consider the possibilities with body recomp. This is about being your healthiest, happiest, and most confident self for the long- term. YOU are in control, which is a beautiful thing!!In this episode, we cover:Deep + necessary mindset shifts during a body recomp phaseRethinking body image narratives Redefining progress that goes beyond *just* weight lossAdjusting to the changes of how your body looks & feels3 crucial mindset essentials during body recomp (and beyond)Supportive ways to help you thrive during your body recomp journeyWhy you need both muscle gain & fat loss for body recompSpecific ways you can body recompKey pieces that *actually* matter for your body recomp & long-term fitnessLinks/Resources:Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 111 | Understanding the Smart Scale and How It Can Transform Your Health and FitnessJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

When it comes to your ‘dream body', you probably have a good idea of what that is/how it looks.But…if you woke up tomorrow with that body, would you know how to achieve it? And even more, would you know how to MAINTAIN it??I'm betting the answer is NO, because most of the time, you have no clue where you're going on your fitness journey! It's not your fault either, because there is sooo much confusion surrounding health and fitness in our world today.It's vital that you get super clear on YOUR specific body goals, and understand what route will get you there. It's totally okay to take more of a ‘scenic route' on your fitness journey - you want the path you take to be enjoyable AND sustainable.It's not going to be very fun to arrive at your ‘goal body', but not be able to maintain it for more than a couple of days, ya know?!I hope this short & spicy episode encourages you with creating a fitness journey that is sustainable for YOU. Long-term success with your fitness is TOTALLY possible!! In this episode, we cover:The confusion that comes with your ‘dream' body & not understanding how to get it or maintain itWhy you need to know *exactly* where you're going on your fitness journeyUnderstanding that you ARE capable and you just need the *right* path to help you achieve & sustain your fitness goalsLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I'm super excited to welcome Ida Preston onto the podcast today!Ida Preston is a licensed massage therapist, a manual lymphatic drainage therapist, and certified nutritional consultant. Ida and I connected on Instagram, and I've absolutely LOVED learning from her there!In today's episode, Ida and I chat all about the lymphatic system, and the immense benefits that come from lymphatic drainage. The lymphatic system is an often-overlooked component of your health and well-being, but there is MUCH more to it than just ‘swollen lymph nodes' when you're sick! We also dive into how ‘blockages' show up in the body + how lymphatic massage can help, holistic practices that can support you during perimenopause (and beyond), the best lymphatic drainage tools, and more.Whether you're dealing with inflammation, autoimmune issues, or just want to incorporate more wellness practices to support your long-term health, this is a fascinating episode PACKED with goodness. I know you'll love learning from Ida, and I can't wait to hear how this information transforms your health & fitness journey!!In today's episode, we cover:Ida's introduction to lymphatic drainage & massage What happens when your lymph nodes get ‘stuck' + how this can show up in your bodyUsing lymphatic massage for both cosmetic + long-term health benefitsBeing cautious of misleading health & beauty claims online How lymphatic work can support you during perimenopauseSimple + holistic self-care practices to implement into your regular routineWhere lymph nodes are located in the bodyWhen you should NOT use lymphatic drainageLymphatic drainage timing tips + tools/devices to help with thisHow to dry brush your body + the ‘honey vs. water' analogy for hydrationHow to tell if you have stagnant lymph in your bodyLinks/Resources:Follow Ida on Instagram @massagesandmacrosCheck out Ida's favorite lymphatic tools HEREJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Today's episode is VERY special, because…It's my 3 year anniversary of podcasting!

Today's episode is covering one of my FAVORITE topics: body recomp!Body recomposition (body recomp for short) is something I've grown to LOVE as I've been on my own journey + coached hundreds of women. It goes way beyond fat loss or muscle gain, and can be super personalized to you and YOUR goals.For some reason, we've made health and fitness all about ‘losing weight'; we associate being ‘healthy' with being a smaller or skinnier version of ourselves. I'm honestly SO over this narrative. I believe that taking more of a holistic approach with body recomp can truly transform your physique, mindset, and entire life!As I've been experiencing my own health challenges the last few months, I'm grateful for tools like body recomp. It's empowering to know that at the end of the day, I'M still the one in control!The options are endless with body recomp, and you will learn so much about yourself on this journey. Ultimately, YOU are in the driver's seat with your health and fitness, so I hope you choose to embrace the possibilities, and take action!In this episode, we cover:Personal update on my health + recent challenges I've facedWhy health & fitness always seems to be about ‘losing weight'Choosing to view health & fitness with an OPEN mindset + being willing to educate yourself on your journeyHow body recomp can look vastly different from person to personThe ENDLESS possibilities with body recompSpecific ways you can body recompWorking out with a purpose + shifting your mindset when you body recompLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I'm excited to welcome Tiombe Huggins onto the podcast today!Tiombe Huggins is a former public school educator, turned Pure Barre fitness instructor and creator of her own stationery brand. Living on the Butter Side is a Black-owned, NYC-based stationery brand inspiring femininity, self-care, and growth. In today's episode, Tiombe and I chat all things self-love, entrepreneurship, and ultimately, how your passions fuel your fitness journey. Self-development starts with self-care; in order to discover what truly lights you up and brings you joy, it's VITAL that you prioritize self-love and self-care in your everyday life!Self-love and self-care don't have to look luxurious or bougie either - it's really about bringing simple, yet impactful practices into your daily routine. This was such a fun and uplifting conversation with Tiombe. I hope this episode inspires you to start living more intentionally + weave more self-love into your fitness, and life!In today's episode, we cover:Tiombe's journey from public school teacher, to Pure Barre instructor & creator of her own self-care stationery brandHow you can weave more self-love & self-care into your everyday lifeFiguring out what types of workouts YOU love on your fitness journeyThe key role that self-love plays on your fitness journeyThe importance of finding joy & purpose beyond your ‘work' + being intentional with your self-care practices Links/Resources:Follow Tiombe on Instagram @livingonthebuttersideCheck out Tiombe's Living on the Butter Side Lifestyle stationery productsJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

When you're working hard on your fitness journey and you're putting effort in with your workouts, you want those workouts to be EFFECTIVE.One of the best ways to achieve that is to structure your workouts using workout splits!I'm sharing my thoughts on how often you should be lifting (especially if one of your goals is to build muscle), examples of muscle group splits (i.e. full body, lower body, etc.), why both compound AND isolation movements matter, and more.While it's important to understand the different muscle groups and how you can match these to your fitness goals, you don't have to know every.single.detail either. This doesn't have to be crazy complicated or keep you from working out in the first place - I promise!I hope this episode provides you education and insight into ideal workout splits, and how you can make this fit seamlessly into YOUR life!In this episode, we cover:Number of days/week you can work out (aka LIFT)Ideal workout splits, dependant upon how many days/week you're liftingPossible muscle group splits + the only ‘rule' you really should followUsing a good mix of compound & isolation exercisesExamples of full body compound movements Effective superset workoutsLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I've got a simple + powerful mindset shift for you in today's episode!When it comes to your fitness journey, it's sooo easy to think about all that you're losing. Maybe you're cutting out certain foods and drinks during a ‘cut' phase (what I'm doing right now to prepare for summer), not going out for special occasions as much, etc. - you get the picture.Instead of focusing on all that you're losing or giving up right now, focus on all that you're gaining! It doesn't have to be a super negative, ‘woe is me' situation, because there can be so much GOOD on the other side of what you're doing!You are in charge of how you want to look and feel, and it's important that this is in alignment with your fitness goals. When you're following a plan or program that is realistic & sustainable for YOU, then you'll stay committed, trust the process, and actually enjoy the journey more.It's time to flip the script and unf*ck your mindset, because you're gaining so MUCH on your fitness journey. You've got this!!In this episode, we cover:Shifting your mentality from what you're losing on your fitness journey to instead, what you're gainingChoosing how you want to look & feel + aligning this with your goalsRealizing that your sacrifice(s) won't be a matter of ‘if', but ‘when'Why the physical aspect can be super motivatingLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I was having a recent conversation with a listener about calculating calories and macros. We were chatting about her dilemma with frequent dieting, calorie limitations, and macro calculations, and she was feeling pretty discouraged.While I love that there are plenty of tools and programs to help with this, it can be overwhelming and confusing to navigate. It's also never going to be something that is 100% spot on for you and YOUR goals! I think using a solid calories & macros calculator can be super beneficial (you can check out the one I recommend here).But…this tool isn't going to *magically* help you lose weight and create new habits! You've got to figure out why you're feeling ‘stuck', and thinking you need to diet your way to a smaller number on the scale. Drastically cutting your calories over and over again is NOT doing you any favors!!I KNOW how scary it can feel to make changes with your health & fitness. Thankfully, you have choices, and you can take steps that will help you reach YOUR goals. If you need personalized support in calculating your calories & macros, or doing workouts that will help you build a body you love, I'm here for you!In this episode, we cover:Why your number of calories isn't *actually* the problemThe online calorie calculator I've used off and on over the yearsHow to effectively input & figure YOUR personal calories/macro breakdownWhat's going to happen if you're not fueling your body enoughWhat you can do TODAY if you're feeling stuck & what you've been doing isn't workingWhy you shouldn't be overly dependant on any fitness toolsTaking a customized calories & macros approach instead of  ‘one-size-fits-all'Links/Resources:Online Calories Calculator (JCD FIT)Ep. 159 | Redefining Fitness CultureEp. 154 | Flexibility with Macros: 5 Options to Help You Design Your Week & Stay Consistent on Your Fitness JourneyListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

When it comes to your fitness journey, something that has to be top of mind is COMMITMENT.Being fully committed to your goals doesn't just pertain to fitness though - it can apply to your career, finances, relationships, or anything else in your life. Whatever you're committing to (whether that's your fitness or something else), going ‘all in' and really committing to the process WILL lead you to success!I know this may not be earth-shattering information, but honestly… the simple, boring, and ‘unsexy' stuff is where the magic happens!I'm currently in a season of re-committing to my fitness journey, and making necessary changes to achieve my goals. For me, it's not a matter of ‘I'll try' - it's a matter of ‘I'm going to'. There's a HUGE difference when you change how you're thinking and speaking!I want you to figure out what is realistic for YOU in this season. Stop comparing yourself to others, and fully commit to ‘XYZ' on your fitness journey. There's no ‘plan B', and there's no reason for you to keep falling ‘off track', when you have the right tools and support in place!I hope you enjoyed this little pep talk. Remember - when you fully commit to something, there's NO WAY you won't succeed, friend!!In this episode, we cover:Why committing to & going ‘all in' with your fitness journey WILL lead to successWhat my commitment to my fitness journey looks like in this current seasonChanging what you're thinking & saying from ‘I'll try' to ‘I'm going to'Fully committing to what you're doing because there's no other optionWhy *not* committing & quitting too soon is a HUGE part of the problemLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I'm very honored to welcome Vince Sant onto the podcast today!Vince Sant is the co-founder of V Shred, the well-known online health & fitness brand that has helped more than 5 million people get in shape, and achieve life-changing results. He's also the founder of Sculpt Nation, and host of the V Shred: Better Body, Better Life podcast.In today's episode, Vince and I discuss the evolution of fitness culture (we both started around what we like to call the ‘golden age' of fitness), and fitness myths, such as ‘lifting heavy will make women big and bulky'. We also dive into the importance of finding the right type of workouts geared to YOUR goals, why resistance training matters for your long-term health (especially for women), how crucial the first 30 days are on your fitness journey, setting big goals and taking up space in the gym (and your life), and more.Vince is someone I've admired for a long time in the fitness space; this was such a fun, inspiring, and no BS conversation with sooo many amazing takeaways. I KNOW it will motivate you + be super impactful for you on your fitness journey!!In today's episode, we cover:Vince's journey of going ‘all in' with V Shred + how the fitness space has evolved in the last decadePursuing fitness for more than just the ‘vanity' aspect Figuring out what types of workouts you actually enjoy + finding a balanced regimen that works for YOUWhy resistance training is a non-negotiable if you want to build muscleFocusing on your actions vs. the outcomeWhy the first 30 days on your fitness journey can be ‘make or break' + removing expectations when you ARE first starting outGaining confidence + self-awareness on your fitness journeyHaving big goals & taking up space2 key reminders for ladies in the gymBreaking down muscle vs. fat compositionLinks/Resources:Follow Vince on Instagram at @vshred and @vin_santLearn more about V Shred by visiting their websiteListen to V Shred: Better Body Better Life PodcastEp. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + ConfidenceEp. 156 | Dealing with Unsolicited Comments About Your Body: Transform Unwelcome Advice into Personal StrengthJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

Something that has really been on my mind lately is fitness culture (or gym culture), and what it looks like to redefine that.Fitness culture is EVERYWHERE these days. It can provide motivation, support, and a sense of community, which are all amazing things!But…it can also lead to unhealthy thoughts and beliefs that are unrealistic, and end up doing more harm than good.I personally LOVE following other women in the fitness space; I look to them for inspiration and motivation, but I also find myself feeling overwhelmed and drained if I'm doing too much of it. I bet you can relate to this, too!Instead of following and consuming content from every.single.fitness coach, influencer, etc. online, I want to encourage you to ONLY learn from those who align with your personal goals.Redefining fitness culture/gym culture is super important to me - it's a huge reason why I'm all about helping you unfuck your fitness with this podcast, my programs, and more. Ultimately, I hope this episode leaves you refreshed, inspired, and ready to embrace the path that feels right for YOU!In this episode, we cover:What you think you'll feel vs. what you *actually* feel when consuming other people's content onlineWhat gym culture/fitness culture refers toNavigating overwhelming fitness advice & feedback from othersRedefining fitness culture and what that means for YOUBeing particular about who you follow and consume content fromLinks/Resources:Ep. 148 | Making Sense of Macros: How to ‘Budget' Your Macros and Stop Dieting for GoodJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

I don't know about you, but mentally…I'm preparing for Spring!Since we're (hopefully) getting to warmer weather soon, this is a great time of year to start preparing for a ‘cut'. I've found that this is something many people think about too late though, so let's talk about it (and plan for it) NOW, before summer arrives!Before you even *think* about doing a ‘cut', you need to consider 3 missing pieces: your habits, preparation, and intentionality. You've got to be both flexible AND realistic with your goals, and make sure they're attainable for you in this season of life. I can't stress enough that you should be building habits that are SUSTAINABLE - especially before you do a ‘cut'. We're not trying to constantly do 30, 60, or 90 day challenges, and then start back at square 1 - no thanks!There will be sacrifices (usually short-term), when you're in a ‘cut' phase. Ultimately, it's up to YOU to make sure you're truly ready to commit to those changes. If you're ready to build a body (and life) that you love, I'd love to support you in doing so. There's no better time, so let's GO!!In this episode, we cover:Thinking and planning ahead of time vs. waiting until the last minuteSetting yourself up with sustainable habits BEFORE you start a ‘cut' phaseBeing flexible & realistic so you CAN be successful with your long-term fitness habits5 things to really consider when going into a ‘cut' phaseBreaking down what your ‘trade-offs' can look likeWhy you need to make sure you're *actually* serious about your fitness journey BEFORE hiring a coach or starting a workout program Links/Resources:Ep. 152 | Effective Strategies for Transitioning Through the 3 Fitness Phases: Surplus, Maintenance and DeficitJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

You've probably heard the saying “we all have the same 24 hours in a day”. Honestly, this is one of those statements that drives me CRAZY. So, I'm just going to come out and say it…We do NOT all have the same 24 hours in a day.Sure, we all ‘get' a total of 24 hours every day, but they do NOT look the same. Not all time is created equal!I know you have a lot on your plate, but that doesn't give you permission to use the whole ‘I don't have time' excuse indefinitely, either. It's important to make the most of YOUR 24 hours - especially if your health and fitness is a priority!You're not a loser, and you're not a failure - you just don't have the same amount of time as Beyonce, or anyone else! Thankfully, you DO have time to focus on what really matters to you. Stop waiting for life to be ‘less busy', and make it happen NOW!In this episode, we cover:Why being an influencer & building a business online IS a full-time gigWhy we don't *actually* have the same 24 hours as anyone elseMaking the most of YOUR 24 hoursThe real ‘time suck' that is social mediaRealizing that you probably *won't* have more time in your schedule as your kids get olderLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

Something that seems to be prevalent now, more than EVER in our society, is receiving unsolicited comments about our bodies.Today's episode is actually inspired by a recent message I received from a listener, all about THIS topic. I've dealt with it on my own journey, and even if you haven't, I bet you know someone who has!For some reason, people feel comfortable sharing their thoughts and opinions on other people's bodies (typically, women are the ones getting this feedback). This is happening super frequently online with social media, but it happens in person too (i.e. women working out in the gym). I'm not sure where people have gotten the audacity to do this, but it is NOT okay to put other people's bodies down. Words DO matter, and they have consequences.We really need to get back to the concept of ‘thinking before we speak' (or type online) - not everything should be spoken out loud!If you've experienced this, I want to urge you to protect your peace, however that looks for you. You are ENOUGH already, and if you need support to keep kicking ass on your fitness journey, I'm here for you! In this episode, we cover:Why people are feeling more comfortable than EVER to comment on other people's bodiesThe audacity that people have, thinking it's okay to say the things that they sayNormalizing the concept of ‘thinking before you speak'How to protect yourself when someone gives their unsolicited opinion on your bodyLinks/Resources:Ep. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + ConfidenceEp. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure from OthersJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

I recently saw this quote on social media: “I deserve to know what the baddest version of me looks like”. I know it's not super deep, but for some reason, it REALLY resonated with me!For so many of us as women (and especially as moms), we're used to doing and doing for everyone else. We tend to put ourselves last, but you know what? We deserve to feel freaking GOOD about ourselves, too!I want you to picture yourself showing up confident, empowered, and ready to kick ASS on your fitness journey. Take some time and visualize what you feel like, look like, what you listen to, who you surround yourself with, what you think, and more. THIS is what the ‘baddest' (aka best) version of yourself looks like!I've personally been on my own healing journey the last few years. I've experienced my own ‘shit', and I bet you can relate. Through it all, I've learned that I DO deserve to put the time and effort into myself. I deserve to show up and take up space in the gym, and my life. You do TOO!It's time to embrace the ‘baddest' version of yourself, in all aspects of your life. You've got what it takes, so let's make it happen!!In this episode, we cover:Why YOU deserve to know what the ‘baddest' version of you feels likeWhat it looks like to show up confidently & embody the ‘bad' version of yourselfNavigating your healing & self-discovery journeyLinks/Resources:Ep. 145 | New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New YearEp. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + ConfidenceJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

The topic of macros is something I get asked about a LOT. I know it can feel complex and overwhelming; the nutrition piece pretty much always takes longer to get a handle on, compared to workouts. Thankfully, you don't *need* to try and achieve perfection with your macros every single day. You don't *need* to live a life that feels monotonous or boring, and leads you to you dreading the entire process!  In today's episode, I'm sharing 5 different ways you can design your week and your macros, in a way that works for YOU. Since working with many clients (and on my own journey), I've found that going off of weekly macros averages vs. daily can better assess overall progress, and really lead to positive, long-term results. Yes, it does take time to get into a ‘groove' with your macros, but again, perfection is NEVER required.Whether you're just starting your fitness journey or you've been doing this awhile, I hope this episode shows you that flexibility with macros IS possible, and you can do this from a place of abundance - no restriction required! If you need more personalized support with all of this, I'd love to support you with my 1:1 Coaching. It's time to find confidence with macros, and make this an enjoyable part of your fitness journey - FOR GOOD!! In this episode, we cover:Why it can be challenging to get a handle on your macros/nutritionUnderstanding that macros aren't something you need to hit *perfectly* every dayLooking at weekly macros averages to better assess progress5 different options for distributing 11,900 calories throughout the weekAdjusting your calories (as needed) based on YOUR scheduleLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

The world of social media is definitely complex. As someone who started out using social media just for ‘fun' years ago, to then building a business online, I've had quite the journey!While I'm incredibly grateful for social media, it can be freaking HARD to navigate - especially as a business owner. I know many people view me as a fitness influencer, but I have a bit of a different take on that. If I'm going to influence you to do anything, I hope it's to live a healthier life!Honestly, I am super careful about what I choose to share on my platforms. Building a business and brand online is hard enough, and I've learned that people are going to pick you apart no matter WHAT you choose (or choose NOT) to share.For me, I'm going to use my platforms to bring awareness to health and fitness - end of story. I will ALWAYS be authentic with you (wherever we're connecting), but I don't feel the need to broadcast every.single.thing either, you know?Regardless of how you use social media, I hope this episode gives you some food for thought the next time you're on your favorite platform. Here's to being mindful of what we're consuming (and sharing) online, and just practicing more kindness & empathy towards others!In this episode, we cover:My start with social media + how it feels now as someone who primarily ‘works' on social mediaMy thoughts on being an ‘influencer' vs. being ‘influenced'Going from everything being perfectly curated, to being more relatable & authentic on social mediaBeing mindful of what I choose to share about & educate on my platformsA reminder about social media etiquette Links/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

For today's episode, I wanted to do something a little different. I received a question from a listener about how to properly transition through your fitness journey, so I'm diving into that here!When it comes to your fitness journey, there's never just one way (or a ‘right' way) to do things - it needs to be super personalized to YOU and your goals. In regards to fitness, the 3 phases you'll typically go through are building, maintenance, and cutting. It's important to know how your body is going to feel during each of these phases, and what your nutrition and workouts are going to look like. Most of all, this process is going to take TIME. If you're not seeing progress right away (especially during a deficit or ‘cut' phase), you've got to stick with it, and be patient with the process!Fitness is fairly simple, but it's NEVER going to look the exact same for every person. I don't want you to get stuck on all of the ‘rules' you've seen and heard along the way. There can be sooo much noise out there (especially online), and not all of it is going to be applicable to you!Whether you're looking to build muscle, lose fat, or maintain your current physique, I hope this episode encourages you AND gives you *real* insight into what coaching with me looks like!!In this episode, we cover:The many ‘rules' surrounding fitness + why there isn't just ONE way to do what's best for youA current listener's question + experience with her fitness journeyWhat it feels like to go from maintenance to surplusWhat to do when you're ready to move into a deficit or ‘cut' phaseWhat transitioning back to maintenance can look like + why you can still see body recomp changes hereProgressive overload + why you need to stop overcomplicating thisWhy you shouldn't compare your progress & journey to othersLinks/Resources:Ep. 23 | Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness JourneyJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

I am sooo pumped to be chatting with you twice a week on the podcast! To kick off this first FRIDAY episode, I want to dive into a topic I know many of us can relate to: procrastination.Procrastination can present differently for everyone, but it often shows up as excessive planning and preparation. For me, this is what it looked like as I've been wanting to release 2 episodes/week for a while. I kept putting them off, because I thought I needed to have every single detail planned out!Maybe you've experienced this with your fitness journey. You're planning every freaking detail out and spending SO much time researching macros, tracking apps, journals, workouts, and everything in between. You may *think* you're being productive and making progress with your goals, but in reality, you're not doing anything that is moving the needle forward!Planning feels ‘safe', but honestly, planning and researching are just subtle forms of procrastination. You NEED to stop holding yourself back, and instead, move forward with messy action!I don't want procrastination to keep you from reaching your fitness goals (or even starting in the first place). Planning is important, but ACTION is where progress happens. It's time to overcome the procrastination cycle, and DO something!!In this episode, we cover:Why you easily get stuck in the endless ‘planning' cycleWhy planning isn't *actually* productive or beneficial for you4 factors that hold you back from taking actionWhat procrastination is REALLY costing youWays to help you break free from the ‘planning' trapLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

Today's episode is a very special milestone, because…we've hit 150 episodes!!As I reflect on my (almost) 3 year podcasting journey, I can't help but feel immense gratitude for this space, and this community. Podcasting has allowed me to be my unfiltered, authentic, and very (im)perfect self. I get to be a human, and show up and do what I love every single day. This is truly my FAVORITE way to connect with you!For this 150th episode, I'm sharing an EXCITING announcement (trust me - you don't want to miss it)! I also want to dive into a topic that I'm passionate about, and NEEDS to be addressed.I don't know about you, but I am pretty tired of all of the stereotypes surrounding women in fitness (i.e. the very common women ‘shouldn't' be lifting weights, because it will make them ‘bulky'). Men (and even other women) tend to have strong opinions about what women ‘should' and ‘shouldn't' be doing when it comes to their health & fitness, and frankly, I'm OVER IT! While there's nothing wrong with wanting to grow your glutes or build your biceps, fitness is SO much more than aesthetics. The strength training benefits for women are endless!! When you commit to focusing on YOUR fitness goals and surround yourself with a community of other women, you will be unstoppable. It's time for us to be strong, be confident, take up more space, and be empowered as women. We are badass, and we are capable of SO much! Thank you again for being here - what a wild ride, and a GIFT it has been. I look forward to helping you unf*ck your fitness for a very long time!!In this episode, we cover:Celebrating my podcasting journey + an EXCITING announcementThe all-too recurrent myth that is ‘lifting will make you bulky'Common stereotypes affecting women & their fitnessThe endless strength training benefits for womenThe unnecessary hate women receive when they share their fitness journeyBuilding confidence in your workouts at the gym, at home, etc.Overcoming pressure + judgement from others when you're on your fitness journey Links/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

I don't know about you, but this time of year is HARD for me.I've never been a fan of winter - I also live somewhere that gets super cold, so I look forward to warm weather and summer even more!I also know how difficult it can be to stay motivated during these cold, winter months. I personally struggle with seasonal depression, and sometimes that makes it even harder to want to commit to my fitness goals. If you can relate, today's episode is for you!Thankfully, there are plenty of things you can do to help with motivation during the winter. One of the most helpful things you can do is plan ahead, and set clear goals during this time. Visualize what you want to look AND feel like in the upcoming spring and summer months, journal about it, and/or put it on your vision board!While I always recommend you follow a set workout plan/routine, this can be a great time to try some new + different workouts. Find a friend to work out with, too!Since you're most likely inside more, this can be the perfect time to experiment with some new recipes, and even refresh + brighten up your workout space. I KNOW the cold weather makes it harder to stay active. Motivation can for SURE be a struggle, but at the end of the day, this is your health, and your LIFE. This shit is NOT optional, so you need to figure out a plan for your fitness, and take action. You'll be sooo glad you did when warmer weather arrives!!In this episode, we cover:My ongoing struggle with seasonal depressionTips to help you with ‘finding' motivation during the cold, winter monthsChanging up your workout routine + trying different workouts that interest youExperimenting with fun + creative recipes at homeHow to stay focused on your long-term goalsRefreshing + ‘brightening up' your workout spaceLinks/Resources:Listen to the Sol Fit PodcastEp. 138 | How to Reward Yourself on Your Fitness JourneyJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!

One of my all-time favorite topics to dive in and educate on is…MACROS!I've talked about macros many times in previous episodes (check some out linked below), but my goal for today's episode is to break them down super simply, and with a bit of a fresh perspective.Macros (short for macronutrients) are the biggest piece of the puzzle; they've transformed sooo much for me over the years, and really changed the game for me on my fitness journey! As I'm working with many new clients right now, I'm continually reminded of how women don't really understand what macros are, or even how their bodies work. Macros are not just some ‘fad diet' or ‘quick fix' - they're made up of proteins, carbs, and fats, so they're in literally EVERYTHING you eat. If you're consuming food, you're consuming macros!Counting and tracking your macros is very similar to budgeting your money. Just like you track, save, and spend your money, you've got to know what YOUR specific body needs in terms of macros. When you start counting and tracking your macros, that's when you truly start to understand what macros are, and how they work for you (not against you).If you're stuck in a ‘diet' mentality and think you can only reach your goals by doing low carb or low fat diets forever, this episode is for YOU!I want to help you go forward, and be empowered to make macros work for you and YOUR life, for the long-term. I'm proof that it's possible, and I would love to help you get there, too!!In this episode, we cover:Realizing that you're already consuming macros in everything you eat + why this is NOT a ‘diet'Why macros = energyMacro counting vs. macro tracking + why macros are like moneyHow to adjust your macros ‘target' based on your goals (fat loss, muscle gain, etc.)Why it's essential to be consuming ‘enough' proteins, fats AND carbs + getting specific data on YOUR bodyLearning to *truly* understand macros and break free from fad dietsLinks/Resources:Ep. 132 | Simplifying Macros: Why Flexibility is More Important than PerfectionEp. 91 | Real Talk: Understanding and Tracking Macros is Essential for Long Term SuccessEp. 6 | 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness GoalsFood tracking apps: MyFitnessPal, Lose It!, MyNetDiaryJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

Since we're a couple of weeks into the new year, I want to dive into a topic that I believe will really resonate with you - especially if you're just starting your fitness journey!I'm 15 years into my fitness journey; what I'm doing now looks pretty different compared to what I was doing at the beginning. I've learned a lot along the way, so I want to share the steps I would take if I was starting my fitness journey in 2025.One of the MOST crucial pieces to set you up for success is building a solid foundation. A strong foundation is essential to your long-term fitness success. While it can take some time to set this up, it will pay off weeks, months, and years down the road! When it comes to your workouts, your nutrition, water intake, and more, ALL of these habits should be simple and sustainable. Give yourself time to implement these into your life, and stay away from the quick fixes and detoxes that are EVERYWHERE this time of year (those aren't doing you any favors - I promise)!Ultimately, I want you to understand (and truly believe) that you CAN see progress on your fitness journey. This work isn't something you're doing for a 30 or 90 day challenge; these are habits you're creating for LIFE, so let's get you there!In this episode, we cover:Why it's vital that you have a solid foundation when starting your fitness journeyUtilizing a workout program that includes weightlifting & mobility/flexibilityTracking what you're eating into MyFitnessPalFocusing on more walking + waterWhat you can hone in on & personalize once your foundation (all of the above) is in shapeMy best advice for navigating all of the quick fixes, sugar detoxes, GLP-1s, and more this time of yearLinks/Resources:Ep. 135 | The Power of Inner Work: How Therapy Transforms Your Body Image, Fitness Journey, and More with Erin Burns (Part 1)Ep. 136 | Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)Listen to Sol Fit podcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

Happy New Year!! I wanted to kick off the first episode of 2025 in true Kristy Castillo fashion with some #realtalk (I know those are your favorite).I recently posted a question on my Instagram stories about what's *really* holding you back from having the body you want. I received sooo many amazing responses, and I wanted to share several of those in today's episode (thank you for taking the time to answer if you did)!As I read through your responses, it became crystal clear to me that we ALL struggle, and honestly, it's so much of the same stuff. From staying consistent and being ‘motivated' to work out and eat better, to being addicted to sweets and alcohol, getting discouraged about how our bodies ‘look', and everything in between, we all have insecurities, and we ALL struggle.While it's comforting to know that we're not alone in feeling this way, we also can't stay stuck here. So much of the time, WE are the ones holding ourselves back, and WE are the ones who are in control of changing things for the better! After you listen to this episode, take some time to break down what's REALLY holding you back from having the body you want. Don't spend another year doing the same shit - otherwise, you're going to have the same body, the same poor health, and the same struggles.I'm excited for some changes happening within my own life and business (I'll be sharing more details, so stay tuned)! As always, I'm truly grateful to have you as a podcast listener and friend, and I LOVE hearing that this podcast has positively impacted your life. Cheers to more unf*cking your fitness in 2025!!In this episode, we cover:YOUR responses as to what's holding you back from having the body you wantRealizing that we ALL struggle + have very similar insecuritiesWhy your focus, mindset, discipline, laziness, and need for immediate gratification are what's actually holding you backTaking steps to identify what's *really* holding you back + how to change this for 2025Links/Resources:Ep. 145 | New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New YearEp. 143 | Breaking Down Self-Sabotage: Overcoming Procrastination and Perfectionism + Taking Steps Toward Positive ChangeJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

I can't believe it, but…we've made it to the last episode of 2024!As we gear up for 2025, you may be tempted to set a ton of New Year's resolutions. I used to do this too; I would write my resolutions down, lose the paper I wrote them on, and totally forget about them all together!Instead of going the whole ‘traditional resolutions' route, I want to encourage you to do something a little different. When you're thinking about the year ahead, I want you to find clarity on your ‘focus', and get SUPER specific on what this is for you, because this can apply to all areas of your life!And no..this shouldn't look or sound like everyone else's around you. When you think about your health and fitness, what is your focus, and WHY are you focused on that? Does that actually make sense for you, and what you want your fitness journey to look like? What is your environment like, and who are the people you're surrounding yourself with?What you focus on matters so, SO much. Learning to control your focus and being super intentional with this can lead to lasting change, and totally transform your life!I hope you choose to focus on YOU, and what is truly possible for YOUR fitness journey. Let's go into 2025 with laser focus, intentionality, and determination - we've got this!!In this episode, we cover:What I like to focus on instead of setting New Year's resolutionsGetting super specific on your ‘focus' for the upcoming yearWhy your environment, the people around you, and what you're telling yourself mattersThe importance of focusing on YOU on your fitness journey + how to *actually* do this right nowWhat my fitness ‘focus' is over the next 90 daysThe power of intentionality + getting support with your fitness goalsFocusing on the path rather than the outcome for your goalsLinks/Resources:Ep. 143 | Breaking Down Self-Sabotage: Overcoming Procrastination and Perfectionism + Taking Steps Toward Positive Change Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

I don't know about you, but this time of year has me feeling stressed, overwhelmed, and definitely TIRED. I'm often asked about navigating fatigue on your fitness journey. I'm feeling pretty damn fatigued myself right now, so I thought it was fitting to dive into this topic for today's episode!For some reason, we beat ourselves up when we feel so tired, and we think something is *wrong* with us if we don't feel great every.single.day. As human beings, we have SO much happening both within our bodies + in the world around us. Regardless of the season of life you're in, there's no way you're going to feel amazing 24/7.As women, our menstrual cycle impacts our energy levels and overall well-being waaay more than we probably realize. I'm sharing more about the various phases of our cycle + other hormonal conditions (i.e. PCOS, endometriosis) and autoimmune conditions that can lead to energy levels fluctuating, and yes..leave us feeling fatigued.My biggest takeaway I want you to have is to really understand YOUR body - start paying attention to what YOU need. What makes you feel good, and what makes you feel depleted? While you can only control so much, you are in control of educating yourself on your health and well-being.I hope this episode sheds some light on the topic of fatigue and other health challenges + brings more awareness to how important it is to REALLY know your body! In this episode, we cover:Understanding that you WILL get tired, and you won't feel great every single day + not beating yourself up over thisHow the menstrual cycle impacts women + a breakdown of what this looks like during a 30 day time frameCertain hormonal conditions that affect women + how this impacts energy levels throughout your cycleThe physical + emotional toll that autoimmune diseases can take on the bodyWhy it's crucial that you learn your particular body and what YOU needLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

Today's episode is covering a topic that is pretty widespread, and affects all of us in some way or another: self-sabotage. Self-sabotage is complicated, and it can manifest in countless ways - the root of where it stems from within each of us is different, too. From our fitness goals to our personal ambitions, self-sabotage can rear its ugly head and realllly hinder us from making the progress we want to in our lives. Even though it's a bit conflicting, self-sabotage can be both intentional AND unintentional. Whether it shows up in the form of procrastination, perfectionism, or something else, we still have the power of making INTENTIONAL choices!Regardless of your past experiences or what you *think* you're capable of, you CAN make positive changes in your life..but you have to be willing to do so. I hope this episode empowers you to break free from self-sabotage (for GOOD) - I'm rooting for you!!Here are some questions to help you dig deeper and gain awareness on where you may be self-sabotaging in your own life:Is your behavior aligning with your goal?If not, what is stopping you from taking action to reach that goal?Do you feel uneasiness or discomfort when you progress? If yes, dig deeper.Is this discomfort based on what others told you that limited your aspirations?Is this discomfort based on a fear of failure and worry about looking foolish?Is this discomfort based on a fear of success?Are you concerned with achieving more than you thought possible?If you do better or achieve more, do you believe success is more than you deserve?In this episode, we cover:Why self-sabotage can be both intentional AND unintentional3 examples of how people self-sabotageThe REAL reason why you're self-sabotagingWhy you see potential in other people so much easier than within yourselfWhy you continue holding yourself back & self-sabotagingRealizing that you are human and will make mistakes, but you don't have to make that your permanent ‘story'Links/Resources:Ep. 136 | Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)Ep. 32 | Dealing with Self-Sabotage and Self-Limiting Beliefs on Your Fitness JourneyCheck out verywellmind.comJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

When it comes to our health and fitness, we tend to make it sooo damn complicated. This isn't necessarily our fault. We are constantly bombarded with information from coaches and influencers on social media, to health and wellness companies trying to sell us the ‘next best thing'. It's exhausting, overwhelming, and honestly..I'm OVER IT!I've been on my fitness journey for over 16 years now, and I've learned how powerful REPETITION is.No, it's not the *sexiest* topic, or super exciting. It's actually pretty boring..but that's not a bad thing either!We tend to overcomplicate pretty much everything with our health and fitness - simplicity tends to throw us off, because we always think we need to be doing something ‘new' or ‘different'. Really, we're just adding more to our plates, but it's not *actually* helping us in the long-term.Both your workouts + your nutrition don't need to be ‘fun and flashy' all the time - you shouldn't be looking for a new workout program every month, or new recipes to make every single week! For your meals, find what works best for you and your family, and keep simple staple foods on hand (these have been a game-changer for me over the years)! At the end of the day, consistent, repetitive habits ARE what will lead you to success (this is applicable to many areas of your life). Stay focused, stop over complicating everything, and embrace the routine and repetition on your fitness journey!In this episode, we cover:Why our fitness journey has become so damn complicatedKeeping it ‘simple' with our health & fitness + why we tend to always be looking for the ‘next thing'The one MAJOR thing that simplified my fitness journey + made it doable for me long-termUnderstanding that your workouts won't (and shouldn't) always be ‘fun and flashy'Uncomplicating your meals and nutrition so it's not such a struggleThe simple mindset shift I made regarding my food & mealsHow staple foods can help you tremendously + my go-to staple foodsLinks/Resources:1st Phorm Level-1 Protein Powder1st Phorm Clear Protein1st Phorm Protein barsBuilt bars code: KRISTYCASTILLOFIT for 10% off!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

It's that time of year again - the holidays are upon us!I know this time of year is hectic; the holidays are fun, but also suuuper busy, stressful, and can feel really hard.You can think of today's episode as your ‘holiday survival guide' in regards to your fitness journey. I know you'll be hearing plenty of tips and tricks on how to navigate the holidays without gaining weight or getting ‘off track'. You may also hear that it's okay to just say f*ck it, and start over in January.Well..I'm not here to do either of those. I'm here to cut through allll the BS and noise out there, because what matters is that you find what works for YOU! Yes, it's important that you have *some* type of plan you're following, so you CAN stay on track with your fitness goals this season (whatever those may be for you). There's also a way for you to find a balance of enjoying foods and treats at holiday gatherings, without forgetting about your goals completely. I personally don't believe you need to make the holidays all about food either - there are soo many other special things to focus on!At the end of the day, you have to figure out what YOU want. How do you want to feel, and how do you want to look this holiday season? No one can answer those questions but you. The choice is yours, because you are in control, and that's a beautiful thing, friend!In this episode, we cover:Understanding that this time of year is hard, busy & stressful for pretty much everyoneWhat my current season of life looks likeThe importance of having a plan during the holidays + why it should be personalized for YOUFinding a balance of enjoying the holidays while still being mindful of your goals and not giving into #allthethingsWhy the holidays don't need to be (and shouldn't be) all about foodGetting super clear on what you want + how you really want to feelLinks/Resources:Ep. 87 | My Best Tips to Maneuver the Holiday Season with a Healthy MindsetEp. 88 | Breaking the Holiday Guilt CycleJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

I'm super excited to welcome my friend, Caitlin Mundy, onto the podcast today!Caitlin Mundy is a NASM-certified personal trainer and macros coach. She is passionate about helping moms 35+ get in the BEST shape of their life, without giving up what they love, and gain more confidence in the process (I'm totally here for all of that!) In today's conversation, Caitlin and I chat about the power of flexible coaching, emotional eating, and fitness freedom. We've both seen how vital it is to take a personalized approach when working with our clients. While we're there to share our expertise and help guide them, it's ultimately up to them to take ownership of their fitness journeys. We both LOVE seeing our clients have those ‘aha' moments along the way, and realize they are in control of the outcome!  We also dive into setting goals that aren't *only* weight-loss focused, why macro tracking can be an incredible, non-restrictive tool that goes beyond ‘dieting' or fat loss, the holistic benefits of building muscle and nourishing your body, and more.Whether you're looking to improve your fitness, redefine your relationship with food, or find inspiration to start a more sustainable health journey, I know you're going to resonate with Caitlin's story + all of the goodness packed into this episode! In today's episode, From Emotional Eating to Fitness Freedom, we cover:Caitlin's journey from chronic, yo-yo dieter, to becoming a certified personal trainer and macros coachWhy your goals should be more than weight-loss focused, and instead, set from a place of ‘wholeness'Why being in the ‘driver's seat' for your health & fitness is going to be more impactful, compared to having a coach tell you everything to doThe power that comes from eating food that truly NOURISHES your bodyRealizing that macro tracking is a beneficial tool that goes way beyond you needing to be in a ‘calorie deficit'Why reaching your ‘goal weight' may not *actually* leave you feeling happy and fulfilled like you thoughtViewing your nutrition and overall health as a lifestyle change, vs. another ‘diet' that you will cycle in and out ofWhy embracing failure is essential for personal growth + understanding that tracking progress is helpful for areas of improvement (not harmful) Links/Resources:Follow Caitlin on Instagram at cmundy_fitnessJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!

Today's episode is covering a couple of different topics that are important to me, especially as I'm currently navigating perimenopause!I feel like I'm in the ‘thick of it' with perimenopause, and am really struggling with certain changes. Lately, I just don't recognize my body. Sure, my body *looks* fine, and it could all just be in my head. But..I feel like my muscle is leaving my body, deteriorating, and things are changing in ways I wasn't quite prepared for.I've learned that being proactive with my health is incredibly important - I'm not going to sit around and wait for a medical provider to tell me when they *think* I'm in perimenopause! As always, I'm adjusting and pivoting where I need to on this journey. There are a few things I have been doing, BUT, I wish I would have prioritized even more before perimenopause.I'll be sharing more about why prioritizing protein and building muscle matters (regardless of whether you're in perimenopause or not), why energy balance is crucial and can vary SO much per person, how macronutrient storage, gut health, and metabolism play a significant role in the body's ability to utilize energy, and more.The truth of the matter is, if nothing changes, we ARE going to change - whether we like it or not.My goal is to be as transparent as possible with what I'm sharing here; I hope this episode gives you a glimpse into what my perimenopause journey has been like so far, and what I plan to do going forward. I've learned that the more you know what to focus on + put into practice when it comes to your health, the better!!In today's episode, we cover:My experience with perimenopause so far + things I wish I would have focused on soonerThe benefits of protein during perimenopause (and beyond)What the energy balance process looks likeHow macronutrients (aka macros) are stored in the bodyA breakdown of energy expenditure What happens to your skeletal muscle + adipose tissue as you ageThings I'm implementing NOW to support me in perimenopauseLinks/Resources:Check out Winona1st Phorm Clear ProteinJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

When you think about rewarding yourself on your fitness journey…what comes to mind?Maybe you're excited to go out and celebrate at your favorite restaurant with your family and friends, or..maybe you're excited simply because you're noticing beneficial changes happening within you. Regardless of how you like to reward yourself when you reach a new goal or milestone on your fitness journey, there's not a ‘wrong' way to do so!This is a topic that's come up recently with several of my clients, so I knew I wanted to dive into it more here. When we're talking about rewards, there are extrinsic rewards (tangible or external), and intrinsic rewards (intangible or internal). Many people are motivated by extrinsic rewards; a typical example of this would be celebrating by indulging in your favorite foods and drinks. You could also treat yourself to a spa day, splurge on some new workout clothes or shoes, invest in more personalized coaching, or even a meal prep service.If you're not as motivated by external rewards (this is me!), you may not care about winning a ‘prize', or buying something new. Things like trying a new hobby or skill, feeling more confidence in yourself because you're seeing positive progress, or simply growing as a person because you're stepping out of your comfort zone may be the MOST rewarding for you!I personally feel sooo much joy when someone reaches out and lets me know they love the podcast. Knowing that my message and what I'm sharing here is helping you is much more fulfilling than me winning a major award for the podcast (of course..that would be pretty amazing too)! Whether you're more of an extrinsic or intrinsic reward person, this isn't a ‘one-size-fits-all' type of thing. There are plenty of ways to reward yourself without derailing your progress on your fitness journey + having FUN too! In today's episode, How to Reward Yourself on Your Fitness Journey, we cover:Choosing to practice more kindness and empathy towards each other, instead of spewing judgment and hateExtrinsic rewards vs. intrinsic rewards + why there's not a ‘wrong' way to reward yourselfFun ways to celebrate/reward yourself that don't involve eating or drinkingIdeas for the person who is more motivated by intrinsic rewardsWhy it's important to recognize + celebrate personal growth on your fitness journeyLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

There's a topic I've been dying to dive into on the podcast. I've been feeling especially frustrated about it lately (and I'm betting you can relate), so I knew it was time to bring it here!I want to share my thoughts on the harsh effects of social media on your fitness journey. Like I said, this has continued coming up for me recently, and honestly..it's been pissing me off! I don't know about you, but every time I get on social media (whether it's Facebook or Instagram), I'm being BOMBARDED with ads, group invitations, and more. I primarily consume fitness content on IG (that's where I tend to hang out the most anyway), but every time I'm on there, a new product or unrealistic advice from an influencer is being shoved in my face. It seems like social media has become this breeding ground of always selling me something - whether it's for my health, skin, hair, etc., there's ALWAYS something! I know how easy it can be to fall into the comparison trap when you're on social media, and it realllly starts making you question if you're ‘good enough'.I know this episode may sound a bit like I'm ranting, but I'm really passionate about this, because sooo much of what's out there is unnecessary bullshit! As always, you can count on me to give you REAL talk on how to sift through the noise, avoid the traps, and focus on what truly matters for your health and fitness.Social media definitely has its place, and I believe it can be both a blessing and a curse (I've experienced that in my own life). At the end of the day, I just want you to be mindful of what you're consuming - especially as it relates to your health and fitness. Don't be afraid to keep on scrollin' so you can keep your sanity AND your self-esteem intact, friend!In today's episode, we cover:My thoughts on the overwhelming amount of ads & group invites on FacebookThe never-ending ads on Instagram + why we're now constantly being sold toBeing cautious + mindful of the type of health & wellness content you're being shownUnderstanding that social media can be both a blessing and a curseLinks/Resources:Follow John Noel on Instagram @coachjohnnoelJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

I'm very excited to be BACK with my amazing guest, Erin Burns, for today's part 2 episode!If you haven't listened to part 1 from last week, make sure you do that first, and then come back to this one.In today's conversation, Erin and I discuss how thoughts like shame and guilt can get you stuck in a vicious cycle of ‘suck', and how anxiety comes into play. Years ago, anxiety wasn't something that people typically dealt with, but now...it's everywhere! Getting to the ‘root' of your anxiety and really understanding why you're experiencing it is so, SO important. Using tools like the Internal Family Systems (IFS) and the 8 Cs (which Erin explains thoroughly), can greatly help, as well as getting crystal clear on what your core self wants as you create habits on our fitness journeys.We also dive into how self-sabotage shows up, why exercise like weightlifting and boxing can leave you feeling powerful (both mentally AND physically), taking up MORE space as women, and more. When you can get really honest with yourself, choose to self-reflect, and take more of a compassionate approach to your fitness, you WILL transform your life. Both of these episodes with Erin were PHENOMENAL, and I know you're going to resonate with them so much!!Erin Burns is an Illinois-based licensed clinical professional counselor; we connected on Instagram awhile ago, and she's also a regular listener of my podcast. Erin specializes in treating patients with a variety of mental issues. Her passion is founded in working with those who are hoping to reach a deeper sense of fulfillment in life, whether that be through processing previous traumas, finding joy in life again, or rediscovering who they are as individuals.She opened her practice, Sol Healing PLLC, in July 2024, and is currently accepting new clients in-person and virtually. In today's episode, we cover:How our never-ending thoughts of shame & guilt lead to anxiety + us getting stuck in a cycle of ‘suck'How the Internal Family Systems (IFS) impacts us + the role of the 8 CsGetting crystal clear on what you/your core self wants so you can create and establish habits on your fitness journeyWhy we continue to self-sabotage + getting brutally honest with ourselves as we navigate new/different seasonsHow exercise (like weightlifting or boxing) can be an impactful way to work through traumatic and/or negative life experiencesLinks/Resources:Follow Erin on Instagram @sol_healing_pllcLearn more about working with Erin by visiting her websiteJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!

I'm beyond excited to welcome my very first GUEST, Erin Burns, onto the podcast today!I've contemplated whether or not to have guests on my podcast, because I always want to make sure you're getting the best information and value possible. However..I have no doubt that Erin is going to provide all of that, and I'm so pumped that she is here!Erin Burns is an Illinois-based licensed clinical professional counselor; we connected on Instagram awhile ago, and she's also a regular listener of my podcast. Erin specializes in treating patients with a variety of mental issues. Her passion is founded in working with those who are hoping to reach a deeper sense of fulfillment in life, whether that be through processing previous traumas, finding joy in life again, or rediscovering who they are as individuals.She opened her practice, Soul Healing, in July 2024, and is currently accepting new clients in-person and virtually. In today's conversation, Erin and I dig deep into the interconnectedness of mental & physical health. We chat about why we let the number on the scale and clothing size dictate our worth, the role diet culture + society has played in our body image and confidence, how to discover what true ‘health' means for you, natural versus ‘manufactured' emotions, and more.Choosing to heal and do the ‘inner work' with therapy is truly invaluable (I've experienced this first hand in my own life). I know our conversation is going to empower you to prioritize your healing, and transform your life from the inside out. Make sure to come back for part 2 with Erin next week!!In today's episode about the power of inner work, we cover:The all-too important meaning we give to the number on the scale and/or our clothing size + how this dictates our self-worthGetting to the source of why you feel & think the way you do + discovering what true ‘health' means for you The ABC exercise + how this helps you slow down and really focus on your thought processWhy doing the inner healing work on your journey is SO important + will carry over to the physical aspect tooNatural vs. manufactured emotionsHow therapy provides a truly unbiased opinion + consistency and accountability Links/Resources:Follow Erin on Instagram @sol_healing_pllcLearn more about working with Erin by visiting her websiteJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option) Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!

I'm excited to talk with you all about how I set up my own personal training programming in today's episode!There are plenty of ways to set up your workouts each week, and there's really no right or wrong answer in regards to how they should be. I've had quite the journey with my workouts over the years. From being an avid runner to doing only Beachbody workouts, to then finding weightlifting and falling in love with that, I've tried a little bit of everything!I've grown to love workouts that are full body focused (i.e. compound movements), and so do the ladies I work with! I enjoy getting to create full body and accessory workouts for myself and my Fit Club ladies that are both fun AND effective. While accessory-style workouts (isolation movements) are very beneficial, I've found that full body workouts tend to give you more ‘bang for your buck' overall.You can totally do 3-4 workouts/week and build a body that you love. But..you've got to be doing the RIGHT kind of workouts + lifting heavy enough to do so!Whether you've been working out for years like me, or you're just getting started with exercise, I hope you find this episode valuable as you navigate your fitness journey!In today's episode, we cover:My personal journey with workouts + how that's changed over timeMy decision to really shift my workouts & programming a few years ago + what that looks like nowCompound movement examples + the awesome benefits of doing theseMy current workout programming with both compound and isolation movementsHow I'm able to make my Fit Club membership effectiveWhy full body workouts tend to yield better results Paying attention to soreness and how your body recovers after workouts + why enjoying your workouts & getting results mattersHow to work with me:FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine + get you the body you want. These workouts can be done at home or at the gym.PRIVATE COACHING is my 1:1 program, where we work closely together to cut the BS, and learn what to do to get the results you want-for life! This is the best way to fast track your results and truly understand the journey-you can choose a 3 month or 6 month option!MASTER YOUR MACROS COURSE allows you to go at your own pace and learn how to make macros fit into your lifestyle.Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Shop new Unf*ck Your Fitness merch!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!