Episodes

6h ago

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting. Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you). This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked more of me than most years EVER have. Honestly? I did the bare f*cking minimum with my fitness for long stretches of time. Not because I didn’t care, but because that’s all I had. If you’re in a similar season where all YOU can do right now is the bare minimum, that is still enough! This week, your effort might look smaller, but your intention gets to be BIGGER. It’s not about pushing harder - it’s about showing up softer, and in a way that truly supports you in this season. Episode recap: Why your Christmas week doesn’t need perfect workouts or rigid rules My reflection on an incredibly challenging year + how this impacted my fitness Why the bare f*cking minimum IS enough Prioritizing your atmosphere over workouts 3 ways to romanticize your fitness during the holidays Why your biggest fitness progress isn’t always physical Links/Resources: Ep. 220 | Romanticizing Your Fitness: Softness, Intention & Connection This Holiday Season Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 16

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it. After listening, I thought “what if we romanticized our fitness journey?!” Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a season I usually resist made me think about softening into fitness, too. And no…not toxic positivity or pretending life is “perfect”. Think more intention, emotion, and calm to something that can feel so HARSH this time of year. I don’t want December fitness to feel like pressure. I don’t need the “push harder, grind harder” vibe right now, and neither do you. This season can be chaotic AF, and you don’t need to bully yourself into hustling when your bandwidth just isn’t there. This holiday season, you don’t need more discipline. You need more connection, intention, and moments that feel GOOD!! Episode recap: Why “romanticizing your fitness” helps you soften pressure & stay consistent this season Shifting from harsh motivation to calm & intentional energy to support your habits The role of emotion, beauty & reward in creating sustainable habit loops How soft structure reduces burnout + builds self-trust 5 ways to romanticize your fitness Why small wins matter MOST right now How slowing down can actually move you forward Why intention > discipline during busy seasons Why every positive choice compounds right now Links/Resources: Trying Not to Care Podcast | Romanticizing Winter: How to Enjoy the Holiday Season and Love Your Life Ep. 219 | Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 9

The holidays have a *special* way of bringing out those overeating habits, don’t they? You can be totally fine all year, but then December hits and suddenly EVERYTHING feels harder. My clients feel this every single year, and honestly…I do too! When you slow down long enough to pay attention to your habits, so much clarity comes up. Most overeating isn’t about lack of willpower - it’s about stress, decision fatigue, emotions, nostalgia, and an environment full of high-reward foods. As moms and busy women, we’re constantly cooking, shopping, hosting, working, and doing allll the things. Your brain wants relief, and food is the fastest and most familiar option. Once you understand what’s actually going on underneath the overeating, you can catch it before it spirals into the “screw it” mentality. It’s time for you to enjoy the holidays AND stop the self-sabotage cycle. You’re capable, self-aware, and your future self is going to be so damn proud!! Episode recap: 3 core reasons we overeat during the holidays 5 ways to help you make intentional choices without restricting Why stress, overwhelm and old patterns make this season harder How to break the “screw it” mentality & stop restarting every Monday Mindset shifts to replace guilt, shame, and all-or-nothing thinking How to support your goals AND enjoy the holiday season without self-sabotage Links/Resources: Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 2

The holidays hit different, don’t they? One minute you feel like you’ve had your whole year together, and then suddenly, October and November roll in and you’re like “what the hell am I even doing?!” If that’s you, you’re NOT alone - my clients feel this every.single.year (and yep, I’ve been there too). Honestly though? You’re doing WAY better than you think. Even if you haven’t been “perfect”, you’ve been building quiet, meaningful progress day after day. It deserves more credit than it gets! Slow progress doesn’t always look glamorous, but it freaking MATTERS. You may not “feel” ahead because you keep raising your own bar. While it’s not a bad thing to keep evolving and aiming for more, you’ve got to stop and recognize how far you’ve come! This “quiet progress” has made your entire life feel lighter, and it’s actually the most underrated part of transformation. As you move through the holidays, remember: you don’t need a new diet, challenge, or total reinvention in January. You just need to keep building on what’s already WORKING. You’re a total badass, so don’t forget to celebrate yourself!! Episode recap: Why you’re doing way better than you think What “slow progress” actually looks like in real life + why it matters Why it’s hard to feel ahead when you keep raising your own bar How to collect REAL evidence of your progress this year The power of doing an “energy inventory” & noticing what feels lighter Reflection questions to help you see how far you’ve come Why you don’t need to reinvent yourself in January (just build on what’s already working) Links/Resources: Ep. 217 | Simple Habits I’m Grateful For + Why They Matter Even More Right Now Grab your FREE Body Recomp Meal Prep Blueprint Listen to Girls with Opinions Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 25

As much as I LOVE the cozy vibes, food, and extra family time that come with the holiday season, it can definitely knock you off your routine if you’re not paying attention. Honestly? This is the PERFECT time to check in with yourself, and get thankful for the habits that have actually carried you this year! When it comes to habits, the reality is simple: if it’s not a habit, you’re not doing it consistently. If you’re not doing it consistently…you’re not getting results! This time of year gets loud and messy with allll the things going on. It’s easy to forget how far you’ve come, or how many times you’ve shown up for yourself, regardless of what life throws your way. I’ve been reflecting on that a lot lately - I’ve built habits that have helped me stay grounded through one of the hardest years of my life. These habits aren’t sexy or flashy, but they’ve helped me become who I am today. Remember - you didn’t come this far just to white-knuckle your way through the holidays, or fall completely off track. You came this far because you’re a BADASS woman becoming even stronger, and I’m incredibly thankful you’re here!! Episode recap: Why your habits are the core of your fitness progress + will be there when motivation isn’t Why you should take time to really reflect on your journey this year 6 personal habits I’m grateful I’ve built Simple ways to keep going + be practical w/your habits during the holidays Why the holidays aren’t a setback, but an opportunity to strengthen your habits Links/Resources: Ep. 216 | How to Train (or Not Train) During the Holidays Without Losing Progress Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 18

The holidays are coming QUICKLY! If you’re anything like me, you’re staring at your calendar like “how did we get here, and how is all of this happening in the next 6 weeks?!” It’s the time for Thanksgiving prep, Christmas planning, kids’ activities, basketball season, and alllll the food-focused events. It’s a LOT, and it can totally knock you off your fitness routine if you’re not prepared (yep, that used to be me). Honestly, your approach this holiday season depends on your actual life and GOALS. Maybe you’re in a season where you need rest, or maybe you’re in a solid maintenance groove. Maybe you feel good enough to push a little harder, and really kick ass! There’s no right or wrong answer, but whatever season you’re in, you’ve got to be super intentional, and do SOMETHING. Whatever you choose, anchor yourself to 3-4 non-negotiables and redefine what consistency looks like right NOW. Ask yourself what ending the year proud (not perfect) looks like, and then make it happen, friend! Episode recap: Why the holiday season feels chaotic for your fitness goals + how you can still stay intentional How to decide if you’re in a rest, maintenance, or push season Signs you may need a reset this holiday season What maintenance really looks like during this season What a “push” season can look like right now Key questions to check in with yourself and where YOU are currently Why planning around your real life prevents the annual “restarting in January” cycle How anchoring to 3-4 non-negotiables keeps you consistent (regardless of the season) What it means to end the year PROUD (not perfect) Links/Resources: Ep. 214 | Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life Events Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 11

It’s that time of year again - the holiday season is upon us! While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey. The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals! Setting boundaries isn’t about being “that” person who ruins the fun - it’s about protecting your peace. You don’t owe anyone an explanation for saying NO to something that doesn’t serve you. Start by getting clear on what you actually want this season, and be super specific! Remember - boundaries protect your energy, your goals, and your growth. They’re not rude, but a form of self-respect. People might not always get it, but…that’s not your problem. If you want to stop the cycle of “falling off” and “starting over” every single January, it’s time to protect your peace and honor your goals, friend! Episode recap: Why you can set healthy boundaries AND still enjoy the holiday season The truth about pressure & judgment during this time How to get clear on YOUR specific goal this season The power of “no” as a complete sentence Normalizing being the “fit and healthy” friend (without guilt) How to plan + backup plan so you can stay intentional and flexible Why boundaries protect your energy, your goals & your peace Links/Resources: Ep. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 4

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible. I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly. The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you need a mindset shift! Structure comes before intensity. Start small, and focus on one or two anchor habits (i.e. walking daily, increasing hydration, or prioritizing protein). You’ve got to adjust your expectations because you are NOT the same person you were before that event, and that’s okay! Give yourself some freaking grace, because healing isn’t just physical - it’s mental and emotional, too. Episode recap: Why you need to shift your mindset FIRST Choosing to start small + rebuild your routine The importance of adjusting expectations & meeting yourself where you are Fueling your recovery by prioritizing eating ENOUGH food Realizing that healing is mental and physical Why setbacks aren’t failure, but a way to help you move forward Leaning on your community and finding accountability Real & encouraging stories from ladies in my community Links/Resources: Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Oct 28

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness! We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.” Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout. If any of that sounds familiar, this one’s for YOU. Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness! Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend! Episode recap: Why cardio won’t hurt your gains (but lack of rest & recovery will) Why there’s no “perfect” split for muscle growth How to approach your workouts if you’re struggling with burnout My thoughts on changing your workouts, strength training w/cardio, and Orange Theory Tracking your heart rate zone vs. calories burned during workouts What to do if you’re getting 8k steps/day, but still want to increase movement & hit your goals What to focus on if your goal is growing your glutes Why you don’t need to do a “mini-cut” to lose 2-3 pounds Links/Resources: Grab your FREE Body Recomp Meal Prep Blueprint Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Oct 21

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD! Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more. But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep! Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aesthetic meal prep videos or color-coded containers to see results. You NEED something that fits your real life, regardless of the season you’re in! Some weeks you’ll totally nail your food prep, and other weeks you’ll wing it. At the end of the day, YOU’RE the only one responsible for fueling your body and reaching your goals! If you’re ready to make your fall reset actually stick, grab my free Body Recomp Meal Prep Blueprint - it will help you build a realistic, stress-free plan to keep you fueled all season long! Episode recap: Why fall feels like the perfect time to refocus on food, prep & routines The truth about “getting back on track” + why you don’t need to start over every Monday Ditching the pressure of “perfect” meal prep The simple 3-step approach to food this season My favorite grocery system hacks Quick and easy macro-friendly meal ideas for busy weeks How to create a reusable base grocery list to simplify meal planning The power of pre-tracking your food & building realistic systems that stick Why consistency matters more than perfection with food and meal prep Links/Resources: Grab your FREE Body Recomp Meal Prep Blueprint Ep. 211 | Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again Ep. 205 | WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Oct 14

Fall has officially arrived! Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding. I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread). I’ve started leaning into what fall actually offers : structure, rhythm, and a sense of calm that fuels growth. The cooler weather alone helps regulate your nervous system, and fall creates a powerful “fresh start” effect (this has been sooo noticeable for me)! If you’ve been feeling that pull to reset your workouts, nutrition, or mindset, this is your sign to do it NOW. You don’t need to wait for January to shift from chaos into intentional action with your life. This is the season to slow down with purpose , and actually DO the sh*t you said you’d do this year. Decide what matters for you, get laser-focused, and pour your energy there so you CAN be excited (and in control) as we head into the holiday season! Episode recap: My past mindset and struggles with the fall season The real reasons fall feels both calm AND motivating How the “fresh start” energy of fall impacts motivation Simple shifts to help you transition from summer chaos to fall intentionality How to assess your mindset, time management & what’s actually fueling you right now Why clarity, purpose & focused action matter MOST in this season Links/Resources: Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Oct 7

If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE. From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t responding the way it used to, I’ve had to figure it out, out one step at a time. I’ve made necessary adjustments to my nutrition, supplements, and workouts. Ultimately, I really needed simplicity, intentionality, and to listen to my body in this not-so-straightforward season. Whether you’re navigating perimenopause, health challenges, or another hard time in life, it’s okay to pivot. It’s okay to give yourself grace when you need it, but…it’s also okay to give yourself some tough love when you’re sliding into excuses (I’ve had to do this a LOT recently)! You’re not alone in this, and I promise - you CAN still build a body and life you love! Episode recap: A real-life update on where I’m at with my health, macros & fitness My perimenopause journey so far + common symptoms women experience My experience working w/ an online health platform + health challenges I faced at the start of 2025 The specific + frustrating symptoms I struggled with over the past year Key changes I made in my health routine + supplements that have been most impactful How I simplified my nutrition, cut back on alcohol & adjusted my workouts Why finding simplicity AND listening to my body has been a game-changer Why you need to channel your “inner Kristy” Links/Resources: Save $100 when you use Winona Bucked Up Creatine Kion EAAs Promix Debloat Promix Collagen Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Sep 30

I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here! If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode. I know it can feel overwhelming or confusing when it comes to macro calculations (this is something I hear often). While getting clear on your numbers for your goals definitely matters, perfection is NOT the assignment. Real, lasting results come from consistent and “imperfect” reps along the way! The biggest takeaways I have for you? Do NOT rush this process, stop “winging” it, and quit overthinking. It’s totally possible to build a body you LOVE and achieve long-term results (no perfection required)!! Episode recap: How to figure out your ideal macro ratio + what those breakdowns actually look like Tips for setting your “ideal” bodyweight goal when working toward body recomp Calorie-dense, nutrient-rich foods that give you more “bang for your buck” How to increase protein without pushing your overall calories too high A practical breakdown on adjusting weekday calories if you typically eat more on the weekends Key reminders to help you take action & keep moving forward Links/Resources: Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series Ep. 208 | Messy Macros: Why Imperfect Tracking Will STILL Bring You Results | Macros Series Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Sep 23

Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.” But..let’s be real. Life never ACTUALLY looks like that! There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around). Ultimately, you can’t mess up macro tracking…unless you quit. It’s a skill (just like anything else), and it takes time, patience, and a willingness to keep showing up! No, tracking macros isn’t forever. But…the knowledge and awareness you gain IS, and is incredibly powerful. None of my clients’ successes come from being “perfect”, because perfection isn’t required! I hope you choose to ditch that all-or-nothing mentality, stay consistent, and realize you CAN make macros work for your life, friend! Episode recap: Why “consistent as possible” tracking matters MORE than perfection Understanding that real life ≠ perfect macros Why macro fatigue is normal (and not a failure) Common struggles that cause people to fall off with tracking Why consistency > perfection always wins w/macros Tips for handling eating out, social events & vacations What to do when you’re feeling stuck or burned out with tracking Simple & doable ways to get started this week Links/Resources: Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series Ep. 207 | How to Start Tracking Macros Without Becoming Obsessed or Losing Your Mind | Macros Series Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Sep 16

I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them! This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals. If you’ve ever felt like tracking was “too much,” overwhelming, or just plain confusing, this episode is going to make it feel sooo much more doable! Real talk: if you’re not measuring, you’re just guessing. You can’t “guess” your way into a stronger, leaner, or healthier body. Tracking gives you the clarity to see what’s really going on, and from there, you can decide where to adjust. That’s where the freedom comes in, because you learn what works for you without cutting out foods, or living by certain “food rules”! Remember - tracking macros is NOT about being perfect. It’s about building consistency, awareness, and creating the body (and confidence) you want! Episode recap: Why tracking macros really matters (and NOT obsessive) Simple ways to start tracking + make it feel doable How to set macro targets that match your goals Tools & tips to make tracking easier and more effective Common mistakes to avoid when tracking your food Why macro tracking actually gives you MORE freedom with food Action steps you can start implementing this week Links/Resources: Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series Ep. 206 | Macros Decoded: Why Protein, Carbs & Fats Actually Matter | Macros Series Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Sep 9

If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein. The truth though? You need all THREE if you want lasting results on your fitness journey! Once I really learned about macros and how to apply them in my everyday life, my body started changing in the ways I wanted it to. That’s exactly what I want for you, too, and why I’m “decoding” macros for you in today’s episode! Protein, carbohydrates, and fat ALL have a place in your diet. When you combine all three macros on your plate, your body runs better, your cravings go down, and food finally starts working with you, instead of against you! It’s time to stop obsessing, start learning, and give your body the fuel it needs to perform, recover, and THRIVE!! Episode recap: Why understanding macros = the ultimate food freedom Why protein is the “builder” macro + why most women need more of it Why carbs are your primary energy source + how they actually fuel your body Why fats are the regulator macro + why they’re ESSENTIAL How to build balanced plates with all 3 macros Simple action steps you can start TODAY Links/Resources: Ep. 205 | WTF Are Macros (And Why You Can’t Ignore Them) | Macros Series Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter Ep. 201 | Protein, Progress, and Protecting Your Muscle as You Age with Liz Plosser Get 20% off your Kion supplements HERE Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Sep 2

I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS! If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals. That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)! You may be wondering “WTF are macros, really?!”. Basically, macronutrients are what food is made of - protein, carbs, and fats. They’re not another fad diet like Keto or Weight Watchers, and they’re different from calories. Most people think they’re eating healthy, but don’t actually know what their breakdown looks like. This step is sooo important, and you can’t skip it if you want to see long-term results with your health! This series is all about education that leads to actual implementation , so you can start seeing the body recomp results you’ve been chasing. Let’s keep it real, simple, and unf*ck macros together! Episode recap: Why you can’t get the body you truly want without first understanding macros The 3 macronutrients + what “tracking macros” actually means Calories vs. macros + why knowing the difference changes everything Why the breakdown of your food matters more than you think The “all the rules” cycle that keeps women stuck in health & fitness + how to break free from it What to do if you’ve already hit your macros for the day, but you’re still hungry How eating intentionally and learning your body’s needs leads to more control + ultimate food freedom Links/Resources: Ep. 194 | Why Protein Isn’t Enough: The Truth About ALL of Your Macros + Why They Matter Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Aug 26

For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention. I want to break your questions down here, so you can apply these strategies to YOUR real life! We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations. We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more. This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress. The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time! Episode recap: How to align your year-long nutrition and fitness phases with YOUR life & goals What changes (and what stays the same) in your workouts across each phase Simple ways to track your phases with a planner, calendar, or sheet How to approach vacations without stressing over your current phase Why weekly calories matter more than obsessing over daily numbers A peek into my daily schedule + why it’s never “perfect” Why living in a constant cut is a recipe for burnout How to phase if you still have significant fat loss goals What calorie adjustments should really look like week-to-week Navigating nutrition when fresh food isn’t always available Staying motivated long-term without falling for quick fixes What to focus on in the gym during a cut My take on daily step goals + what actually counts How to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yet Why maintenance levels shift over time + how to embrace those changes Links/Resources: Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp Ep. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About) Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Aug 19

If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call! This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout! Here’s the truth: each nutritional phase (build, maintenance, deficit) comes with its own mental shifts and expectations. Your workouts, strategy, and habits should change along with them! If you don’t understand the WHY behind your phase, nothing you do is going to stick. Ultimately, your body thrives on consistency and homeostasis - not constant chaos. I don’t want you constantly chasing the next quick fix or “shiny diet”. No more falling into the “f*ck it” mentality when things get tough, friend. I want you to be crystal clear on YOUR goals and have a solid plan to follow, so you’re able to set yourself up for lasting results! Episode recap: Why you can’t live in “diet” or “f*ck it” mode forever + what to do instead Realizing that each phase comes with different mental AND physical wins What to focus on, expect, and how to thrive in a build phase Why the maintenance phase is more powerful than you think How to get results without burning yourself out in a deficit/cut Why your nutrition AND mindset have to align if you want lasting success The upcoming Fit Club “reset” you don’t want to miss Why timing your health & fitness goals to your season of life changes everything Links/Resources: Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Aug 12

If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you! It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS. And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and food freedom, because I have a plan with “wiggle room”. Before you do any of this though, you HAVE to know where you’re starting - real, honest data is key here. From there, it’s all about knowing when to live in a deficit, when to settle into maintenance, and when to push for a surplus. For me, every phase has a purpose, and NONE of them are about wrecking my body (or my sanity). If you want body recomposition, sustainable results, AND food freedom, stop “winging it”, and start phasing it. After all - nobody builds a body they love by accident! Episode recap: Important podcast update regarding weekly episodes How I use strategic nutrition phases year-round to look AND feel my best Where to start if you want to phase your own nutrition Breakdown of the 3 main phases I cycle through + why each one has its place How I break my year into 4 intentional seasons for body recomposition & food freedom Simple guidelines for making your phases sustainable (without living in diet mode) Links/Resources: Ep. 45 | My Secret: How I Stay Fit Year Round Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Aug 5

I’m excited to welcome Liz Plosser to the podcast today! Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with! In today’s episode, we dive deep into essential amino acids (EAAs), and why they’re such a game-changer for women. If you’re wondering WHY you may need these, think: better recovery, stronger hair and nails, improved muscle maintenance, and even brain function. We both use EAAs in our everyday routine; they’re kind of like your body’s “unsung hero”, and help to fill in the gaps (even if you’re doing pretty well with your protein AND overall nutrition)! This episode is your reminder that being strong isn’t about perfection - it’s about showing up, learning what your body needs, and giving yourself the tools to feel amazing at EVERY stage of life!! Episode recap: Liz’s personal health & fitness journey + what inspired her to step out on her own The balancing act of parenthood, fitness & nutrition + how it all shapes our kids Why certain moves (like deadlifts) require extra caution & body awareness Liz’s own struggle with protein intake + how dialing in your macros changes everything Tips for actually hitting your protein goals + how protein powders & supplements can make it easier Why essential amino acids (EAAs) matter for women + how they differ from what men need The importance of choosing high-quality, third-party tested supplements Best times to take supplements like creatine and EAAs (without overthinking it) Why aging doesn’t have to come with aches, pains, or decline Taking EAAs when you’re already hitting your protein goals Links/Resources: Follow Liz on Instagram @lizplosser Get 20% off your Kion supplements HERE Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Aug 1

I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness. I’m not usually at a loss for words, but I’m feeling that way right now! To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to how I track on vacation, my favorite self-tanner, podcasts, and more. I’ve been reflecting a LOT on what this journey has meant to me. I’ve stayed consistent, I’ve adjusted when I needed to, and I’ve done my best to ALWAYS show up authentically. This podcast has helped me build confidence in myself in ways I NEVER expected, and reminded me (just like I remind you all the time) that you CAN do things that scare the shit out of you! I belong in this space, and I have value to share. So yeah…I want to thank ME (cue Snoop Dogg)! Whether this is your first time tuning in or you’ve been around since day one - THANK YOU. You’re a HUGE part of why I started this, and I’m so glad you’re here!! Episode recap: Reflecting on my podcast journey so far (200 episodes + 1M downloads) What motivates me now + why I keep showing up behind the mic Why I still keep my cosmetology license active My honest thoughts on the Oura ring & how it’s helped my health My dream rice cake flavor My go-to self-tanner Some of my fave podcasts right now The #1 mistake I see women make in their fitness journey + how to avoid it How I track food when macros/calories aren’t available My flexible & realistic approach to vacation eating + movement Where I currently stand with balancing macro tracking vs. focusing on ingredients A personal update on my recent blood pressure & heart health improvements Links/Resources: Check out the Oura Ring Ep. 131 | My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 29

You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. But…what *actually* is a refeed day, and do you need one? I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode! First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your calorie deficit. When used intentionally, this can help with hormones, training performance, muscle recovery, and even consistency (yep - they can actually help you stick to your plan better)! Ultimately, I want YOU to be able to make an educated decision for yourself. Refeed days can be a great tool in your toolbox…but they’re not magic, or required to see results. Get consistent, train hard, track what you’re doing, and THEN decide if this is a tool that fits your journey! In this episode, we cover: What a refeed day actually is + why it’s NOT a “cheat day” 5 legit benefits of refeed days when used strategically 5 situations where you should definitely skip the refeed A simple calorie breakdown to show how it works How to stay flexible with refeed days & still hit your goals Key takeaways to help you know if a refeed day IS right for you Links/Resources: Ep. 198 | Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 25

I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?” I love this question (I always love when you send me your questions btw!), but honestly…it depends. Like most things in the health and fitness world, there’s no “one-size-fits-all” answer. Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “ Am I even in a consistent deficit to begin with?” The reality is, most people aren’t. Even if you’re “eating clean,” hitting your macros Monday through Friday, but you’re winging it on the weekends, you’re not *truly* in a calorie deficit! If you’re not tracking your intake honestly AND consistently, your coach (whether that’s me or someone else) can’t help you. Tools like refeed days won’t either. If you’re feeling stuck or frustrated with your progress, you don’t need fancier nutrition hacks or more cardio. You need to get your foundation dialed in FIRST, and give yourself time in a true calorie deficit! In this episode, we cover: Why you need to be sure you're in a true calorie deficit before trying tools like refeed days What a calorie deficit actually means + why honest tracking matters Common signs you’re not in a real deficit How to get into a consistent calorie deficit the RIGHT way Links/Resources: Ep. 193 | Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance Ep. 178 | Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 22

Ever feel like your thoughts about food are nonstop? Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life. I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame around food for me, and I felt like I needed to fear (and avoid) carbs all together if I wanted to be “healthy”. The truth is, we shouldn’t be putting a “bad” label on certain foods - it’s total BS! We SHOULD fuel our bodies effectively and consistently, and get curious about what’s really behind our cravings. This isn’t about more willpower - it’s about more awareness, intention, and compassion. You’re NOT broken, and it is possible to heal your relationship with food! In this episode, we cover: What food noise actually is + how it’s different from food cues The truth about willpower (*hint* you’re not “failing” around food) My personal story w/eating my son’s pizza crust out of the trash How learning about macros & “fuel” helped me quiet the food noise Simple ways to start shifting your relationship with food Why healing food noise is SO much deeper than food Links/Resources: Listen to The Unseen Obstacle in Your Fitness Journey: FOOD NOISE!!! Ep. 191 | Body Dysmorphia: The Struggle No One Talks About + Why It Doesn’t Disappear at Your “Goal Weight” Ep. 38 | The Hard Truth About Disordered Eating Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 18

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes. I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!” Talk about a total mindf*ck moment!! The truth is, our bodies change, even when we’re getting healthier. We don’t always talk about how positive progress can feel weird, or uncomfortable. It’s hard, and super emotional! It’s okay to outgrow old clothes AND old versions of yourself. Be thankful for the person you used to be and how they shaped who you are now…and then say goodbye. Remember - self-love and fitness go FAR beyond the numbers or the fit of your clothes. They’re about growing into your happiest and healthiest self, inside and out! In this episode, we cover: Embracing my new curves as I outgrow old clothes (and old versions of me) The emotional rollercoaster of body changes and clothes no longer fitting Staying intentional and rooted in YOUR goals during body recomp Welcoming the new version of you, while honoring the one you’re leaving behind Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 15

When it comes to the gym, it can almost feel like another planet with an entirely different language! Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes! In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally understand what the hell people mean when they say “progressive overload”, “time under tension”, “glute activation”, and more! **Spoiler alert: you DON’T need to increase your weight every week (and you shouldn’t). Honestly…if you just slow down more often, you’ll build more muscle AND boost the powerful mind-muscle connection (one of my favorite things to focus on)! The bottom line is, you don’t need to memorize every.single.term. to crush your workouts. But…I DO want you to feel empowered to ask questions, tweak your training when needed, and lift with confidence. The gym shouldn’t be a place that intimidates you. This is YOUR fitness journey that you can own + totally kick ass with!! In this episode, we cover: What reps, sets & volume mean + why they matter for your workouts Intensity & effort + what “failure” looks like 5 simple ways to gradually increase intensity over time Why “time under tension” can help you build more muscle Using tempo to boost your results & improve your form Understanding the concept of “movement mechanics” Why “mind-muscle connection” is the underrated gym secret that changes everything How supersets & circuits can spice up your workouts + save you time Various exercise formats like drop sets, AMRAP, EMOM, and more Common gym phrases that can sound confusing (but really aren’t) Links/Resources: Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 11

One of my all-time favorite things to talk about? PROTEIN! It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on. While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too! It’s super common to see women crushing their protein goals and workouts, but completely ignoring carbs and fats. Honestly, you NEED all 3 macronutrients (proteins, fats, AND carbs). When all 3 macros are dialed in, everything clicks. I’ve experienced it on my own journey, and it’s freaking amazing! If you’ve been feeling stuck, or like your body isn’t reflecting all the hard work you’re putting in, it’s time to check in on your carbs and fats. Don’t fall into the trap of just doing “more” - fueling your body correctly can truly change the game + bring you sustainable results on your fitness journey! In this episode, we cover: Why you’re crushing protein & workouts, but missing the mark with carbs & fats Why protein gets ALL the hype + why it matters Why carbs are NOT the enemy + why you need them Why fats are essential for your health and results What happens when you dial in ALL 3 macros Why fueling your body matters more than just “doing more” Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 8

Let’s talk about something that doesn’t get enough attention in the fitness world: MAINTENANCE. Nope…It’s not sexy, or flashy, and it’s definitely not talked about enough. But… if you're serious about building a sustainable, strong, AND energized body? It’s a phase you need to understand and embrace! Maintenance is not a “break”. You’re still training with intention, intensity, and you’re pushing for progress (just in a different way). You CAN still lose fat and build muscle while in maintenance - it will be slower progress, but you’re no longer chasing constant fat loss or being ruled by the scale (thanks to body recomp)! I’ve experienced plenty of my own setbacks this year (it’s been a bit of a shitshow honestly), BUT, I’ve still been consistent with my simple + powerful habits that keep me moving forward! Whether you’re in a season that feels tough, or you’re ready to stop the ridiculous yo-yo diets and start OWNING your strength, I promise - you can still navigate the “middle” with confidence! In this episode, we cover: Quick health + personal update Why summer is the perfect season for maintenance How body recomp works + why maintenance calories can still change your body composition Viewing your workouts as a “power season” vs. an “off season” The mental struggle of “the middle” + why maintenance can feel hard even when it’s right How to reframe progress beyond the scale The all-or-nothing trap many fitness pros fall into How to know if you’re in a solid maintenance zone for YOUR body Key reminders to keep you grounded during your maintenance phase Links/Resources: Listen to The Sol Fit Podcast Ep. 192 | THIS Is the Whole Point of Your Fitness Journey Ep. 183 | How Sprinting Can Boost Your Fitness Routine (Even When You’re Not a Runner) Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 4

Sometimes it’s sooo easy to get caught up in tracking macros, workouts, and step goals, that you forget WHY you started your fitness journey in the first place. Like…the whole POINT of your fitness journey isn’t *just* weight loss, or what you see in the mirror. It’s about feeling GOOD in your body, having the energy to live fully, and building confidence that carries over into every area of life! The idea for this episode came to me after hearing a recent trending IG audio that says, “I forgot this was the whole point,” and WOW - it hit me hard. It reminded me that so many of us start our health journey wanting to lose weight or “tone up”. But…what we really want is food freedom, more energy, and to just feel strong and happy. If you haven’t in a while (or you never have), I want you to check in on WHY you are doing this. What does fitness actually mean to YOU? Remember - the whole freaking point is to live a strong, joyful, and fulfilling life, friend! In this episode, we cover: Why there’s SO much more behind your weight loss goals How to define and get clear on what fitness really means to YOU The power of staying committed to your journey + how it impacts your loved ones Redefining your goals to create a life that feels joyful, fulfilling & truly aligned Links/Resources: Ep. 187 | Redefining Fitness on YOUR Terms: What Does It Actually Mean to You? Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jul 1

A struggle that comes up for pretty much everyone, but isn’t talked about NEARLY enough in this space? Body dysmorphia. Yep, this one hits DEEP, and is so, so real. It shows up in quiet moments, fitting rooms, mirror reflections, and even when you’re crushing your fitness goals. I’ve felt it, my clients feel it, and I KNOW you do too. Most of us are walking around with some version of it, whether we say it out loud or not. This episode was sparked by a conversation with my client Julie (who’s been KILLIN’ IT), and a reel that broke me wide open (the creator is linked below). I realized how often we think we’ll feel “better” when we reach our goal, but even then, we still pick ourselves apart. Even after we have incredible, life-changing results on our fitness journeys, we’re STILL our biggest critics. Body dysmorphia doesn’t *magically* go away, just because you fit into a smaller pair of jeans. If you’ve ever reached a goal, only to find new insecurities waiting for you, this episode is for you. You’re not broken, and you’re definitely NOT alone!! In this episode, we cover: Why unf*cking your fitness goes way beyond macros & workouts How social media feeds body image struggles Julie’s powerful transformation + why she’s still her own worst critic Why always wanting to “do more” in fitness, parenting, or life isn’t a bad thing Why body dysmorphia can actually get worse, the fitter you get Practical ways to combat body dysmorphia on your journey Understanding that reaching your “goal body” isn’t the finish line, because you’ve got to maintain it Why compliments are rare (especially IRL) + why you don’t need them The real flex of building self-confidence, self-love, and owning your imperfections Links/Resources: Follow @mattyq.fitness on Instagram Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jun 27

If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone. This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout. Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.” What matters is your EFFORT! Lifting heavy means lifting a weight that challenges you - based on your strength, experience, and energy level that day. It’s about showing up with intensity, and moving with intention! Progressive overload is a helpful concept, but…it’s also kind of gotten out of hand. You don’t always need to be adding weight to your lifts every.single.week. Progress looks sooo different for everyone! This episode is your permission slip to let go of the noise, stop overthinking it, and just start with what actually works for YOU on your fitness journey!! In this episode, we cover: Why it’s time to stop obsessing over the numbers & start focusing on showing up with intention What “lifting heavy” really means + why consistent muscle tension is the goal The power of experimenting and adjusting as you go How embracing imperfection can lead to more sustainable strength gains Links/Resources: Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jun 24

Have you ever wondered what herbalism actually is…or how it could realistically fit into your already-full life? I’m excited to welcome Rachelle Robinett to the podcast and have a fresh, no-fluff conversation on herbalism, the original form of medicine! Rachelle is an herbalist, educator, author, and a lifelong naturalist. Her new book, Naturally (which comes out July 2025), dives into nine core herbs and how they can support your body in ways you might not expect. Whether it’s optimizing your fitness recovery, supporting liver detox, or just creating better habits for long-term health, herbalism offers tools that are deeply rooted in both nature AND science. And no…you don’t have to overhaul your life or add more to your to-do list in order to see positive effects from herbalism! Whether you’re a total newbie or a longtime wellness enthusiast, this episode will give you a deeper understanding of how herbalism can support your body, mind, and goals, regardless of where you are on your journey! Episode recap: Rachelle’s personal journey into herbalism + what keeps her passionate about it Why herbalism supports your WHOLE health The power of one, small habit when starting w/herbalism Understanding herb synergy + how testing can guide what your body really needs Building a routine that fits YOU Reconnecting with nature instead of constant tech and social input Liver support 101: detox, daily habits, and hormone balance Why symptoms are signals + why root cause healing matters What to expect from Rachelle’s book Naturally How Rachelle blends integrity, authenticity & education in her work Links/Resources: Follow Rachelle on Instagram @rachellerobinett Order Rachelle’s new book Naturally: The Herbalist’s Guide to Health and Transformation Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Jun 20

Let’s be honest: most of you are out here doing WAY too much of what doesn’t matter - especially when it comes to fitness. You’re consuming alllll the content, chasing new & shiny workouts, and trying to “fix” the weekend by starting over every freaking Monday. You’re obsessing over fat burners and the “perfect” macros, but honestly, where the hell is it REALLY getting you?! Here’s the deal - more isn’t better. Doing “more” will only lead you to burnout, paralysis, and like you’re never enough. Better means focusing on what *actually* moves the needle: progressive strength training, walking daily, hitting your protein, managing stress, and creating routines that fit YOUR actual life. I knooow this isn’t sexy or flashy, but this is what WORKS. You don’t need more noise. You need clarity, simplicity, and you need to get laser-focused on doing the stuff that truly MATTERS on your fitness journey. Figuring this out can be a game-changer for you this summer, AND for the long-term!! In this episode, we cover: Why doing MORE isn’t always better + what to focus on instead The common trap that keeps many of us “stuck” in overwhelm What doesn’t actually move the needle on your fitness journey Habits & routines that DO make a difference on your fitness journey How to audit your OWN fitness routine so you can simplify & get results Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jun 17

In today’s episode, I want you to get crystal clear on what fitness ACTUALLY means to you. I’m not talking about what your Instagram feed is telling you, or what your old Beachbody program claimed it should be. If you’re serious about unf*cking your fitness, this is the first step - you can’t skip it! I used to think fitness meant burning the most calories, chasing a smaller body, and hating my workouts. For years, I had ZERO clue what I was doing, because I was following someone else’s definition of what I thought I “should” be doing. Now? Fitness for me means feeling STRONG over being skinny. It means knowing when to rest without guilt, and having the clarity and confidence to listen to my body! Think about - what does being “fit” feel like for you, and what do you want your body to be able to do? What BS beliefs are you still holding onto about what fitness should be? You don’t need to follow my routine, or what you see some influencer doing. Your goals and your season of life is what matters, and YOU are in control of your journey! This episode is your permission slip to stop following the outdated fitness “rules” that don’t serve you, and redefine fitness on YOUR terms! In this episode, we cover: Being mindful of the fitness content you consume + making sure it aligns with you How my definition of fitness has evolved over time Why confidence is a total game-changer on your journey Journal prompts to help you define fitness on YOUR terms Why fitness isn’t a “look”, but a FEELING that’s all yours How this ties into body recomp & sustainable results Redefining fitness for your current season + giving yourself permission to pivot Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jun 10

Today’s episode brings the FIRE and laughs with my special guest, Aram Grigorian! Aram is a fitness and nutrition coach known for his no-BS approach, sarcasm, and sharp insights into what actually moves the needle for women. As the creator of Four Weeks to the Beach program, he provides the best, full-service experience for his clients, focusing on training, nutrition, and lifestyle for lasting results. In this convo, we dive into a variety of hot topics, like the concept of body recomposition and why more women are FINALLY ditching diet culture in favor of eating more, lifting heavy, and getting strong! We also chat about how long your fitness journey will really take, food tracking myths, GLP-1 medications, taking personal responsibility for your health and life, and so much more. Whether you’re new to strength training, frustrated with “mom guilt”, or just tired of the same quick fixes leaving you stuck, this episode is FILLED with humor and real talk to kickstart your journey (or get you headed in the right direction). Tune in for some tough love, practical advice from two fitness coaches who GET IT, and a big dose of authenticity - you won’t want to miss it!! Episode recap: Why authenticity online matters + how to spot the BS What body recomp REALLY means & why it’s not about getting “smaller” Building awareness & consistency with food tracking from day 1 Most people eat more than they think + why this is important Why clear goals, strong habits & accountability are keys to progress Why moms need to STOP putting themselves last if they want to see results Thoughts on GLP-1s and when they can actually help Realizing that you’ll never “arrive” at your health goals, because it’s a lifelong journey Avoiding a mid-life crisis by being yourself, taking accountability of your life, and finding community Links/Resources: Follow Aram on Instagram @4weeks2thebeach and @real.coaches.summit Check out Aram’s website Listen to the Other Side Lifestyle Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Jun 6

Let’s talk about a question I hear a lot: “Am I training hard enough?” The answer? Probably not…especially if you’re not seeing the results you’re working for (i.e. if your goal is body recomp)! This isn’t about being extreme or living in the gym, BUT…if you’re just moving your body without a plan and calling it “training,” you’re definitely selling yourself short! Your body adapts to what you consistently do. If you want change, you’ve GOTTA challenge it (I love using RPE as a tool to do just that). No more winging it, sticking with the same 10 lb. dumbbells for several months, or walking out of your workout with energy to spare! This episode is your no-BS wake-up call to stop going through the motions and start showing TF UP with purpose. If you’re stuck in a plateau, questioning your workouts, or wondering why you’re not seeing changes, it’s time to do something different!! In this episode, we cover: The REAL difference between moving your body & training with purpose Signs that you’re not training hard enough Using RPE (rate of perceived exertion) to check in & push your limits How you can progress your weightlifting over time Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jun 3

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 career What sparked Katie’s shift into holistic nutrition + how low confidence can create a domino effect in your life The functional labs Katie uses with clients + why they’re a game-changer for skin health How functional testing addresses the root cause vs. standard blood work The 5 core pillars of acne healing What it’s like to work with Katie & her team through 1:1 coaching Why a personalized, strategic approach to acne is the ONLY way to get lasting results Katie’s biggest lessons as a business owner, podcaster & recovering workaholic Links/Resources: Follow Katie on Instagram @katiestewartwellness Check out Katie’s website Listen to the Clear Skin Chronicles Podcast Listen to Why Diet Alone Won’t Fix Your Acne: The Missing Pieces to Clear Skin Subscribe to her YouTube Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 fitne Send me a text with episode ideas or just to say hi! Support the show

May 30

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 age Simple ways to add sprinting or jogging into your daily life How HIIT training supports your health goals What the EPOC effect is + why it matters for fat loss Links/Resources: Ep. 181 | You’re Not Too Busy: Stop Complaining & Start Training Link for weighted vest Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 27

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 pressure Why you can pivot or adjust anytime , instead of waiting for a special occasion Embracing the chaos & uncertainty of life + rolling with the punches Choosing to be intentional & present with my body and needs Prioritizing my nutrition even more in this stage of life My focus for my training & workouts moving forward Exciting updates with my business & podcast growth Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 23

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 goals How you can build a strong, healthy body without flipping your entire life upside down Simple + realistic tips to fit workouts into your life, regardless of your schedule Links/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 gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 20

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 competition How my habits have influenced Kiana’s interest in fitness How social media + fitness trends have affected Kiana Kiana’s healthy mindset around comparison How my business + brand growth has inspired Kiana beyond just everyday “mom stuff” What Kiana *really* does when I encourage her to lift weights Kiana’s sports background + her favorite advice from me Links/Resources: $10 code off Oura Ring Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 16

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 from Why you don’t need 10k steps to reach your goals How I’ve started walking more on purpose How our super-sedentary lifestyle is holding us back Busting the “I don’t have time” excuse Simple ways to be more mindful about moving MORE Why less movement means less food if you still want results Staying consistent with daily movement (on YOUR terms) Links/Resources: Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 13

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 strategy What maintenance calories *actually* are + why they matter The truth behind why you don’t *need* a surplus to build muscle Benefits of eating at maintenance Why finding your maintenance calories can feel confusing + what to do instead What it *really* looks like to reverse out of a ‘cut’ and land in maintenance Choosing maintenance over cutting Links/Resources: Ep. 162 | Calculating Calories + Tailoring Your Macros to Align with Your Fitness Goals Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 9

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 results Why you need to stop chasing ‘shiny objects’ & master the basics in your life Realizing 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* works Links/Resources: Ep. 146 | Unf*cking Your Fitness: Real Talk on What’s *Really* Holding You Back From Having the Body You Want Ep. 161 | Choosing Commitment: From All or Nothing to ‘All In’ with Your Fitness Join IT GIRL Community Membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 6

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 & postpartum Why your pregnancy shouldn’t be an ‘all-or-nothing’ season Prioritizing YOUR health & well-being during pregnancy The power in realizing that YOU are your baby’s home (and that means everything) Real talk on postpartum fitness + sustainable ways to rebuild your strength Embracing the version of you right NOW & letting her take the lead Links/Resources: Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change Join IT GIRL membership Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

May 2

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 it Common creatine myths (and why they’re flat-out wrong) Creatine’s impact on women’s blood pressure & hormones How creatine may support brain health, stress resilience & healthy aging The best type of creatine to take + how much you need Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 29

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 body Key factors that will impact your progress Why fewer full-body workouts per week may give you better results. Fueling your body *right* if you want to hit your body recomp goals Why your hormones & sleep are crucial + matter more than you think My personal experience with body recomp and learning progressive overload What to reassess at the 6-month mark if you’re not seeing the results you want How heavy you should be lifting to actually build strength Links/Resources: Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 25

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 & more Macro-friendly/flexible fast food options for on-the-go Finding clothes on a budget + alterations when needed My favorite protein-packed snacks My eclectic workout playlist My thoughts on creatine My ‘ideal’ date night The truth about cellulite My favorite skincare, makeup & hair care products Links/Resources: My Gym playlist on Spotify Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 22

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% accurate Why your calorie burn is personal + influenced by multiple factors Why chasing calorie burn isn’t an effective strategy for you Choosing workouts you truly enjoy + can stay consistent with Why working harder doesn’t always equal working smarter Avoiding long-term calorie deficits Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 18

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 means When the ‘f*ck it’ mentality comes into play Having clarity & flexibility on what you *have* to get done for the day Not 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 gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 15

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 phase Rethinking body image narratives Redefining progress that goes beyond *just* weight loss Adjusting to the changes of how your body looks & feels 3 crucial mindset essentials during body recomp (and beyond) Supportive ways to help you thrive during your body recomp journey Why you need both muscle gain & fat loss for body recomp Specific ways you can body recomp Key pieces that *actually* matter for your body recomp & long-term fitness Links/Resources: Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey Ep. 111 | Understanding the Smart Scale and How It Can Transform Your Health and Fitness Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 11

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 it Why you need to know *exactly* where you’re going on your fitness journey Understanding that you ARE capable and you just need the *right* path to help you achieve & sustain your fitness goals Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 8

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!! **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. 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 body Using lymphatic massage for both cosmetic + long-term health benefits Being cautious of misleading health & beauty claims online How lymphatic work can support you during perimenopause Simple + holistic self-care practices to implement into your regular routine Where lymph nodes are located in the body When you should NOT use lymphatic drainage Lymphatic drainage timing tips + tools/devices to help with this How to dry brush your body + the ‘honey vs. water’ analogy for hydration How to tell if you have stagnant lymph in your body Links/Resources: Follow Ida on Instagram @massagesandmacros Check out Ida’s favorite lymphatic tools HERE Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Apr 4

Today’s episode is VERY special, because… It’s my 3 year anniversary of podcasting! 🎉 As I reflect on my journey with Unf*ck Your Fitness, I can’t help but think of what has unfolded over the last 3 years. This podcast was only an ‘idea’ for quite some time; I continued putting it off due to imposter syndrome, and I very much underestimated myself and my capabilities. Thankfully, I’ve had some incredible support with my podcast (shoutout to my podcast manager, Emily, who has continued to cheer me on along the way)! I’ve learned to embrace authenticity and confidence not only on my podcasting journey, but my fitness journey as well. I hope this episode reminds you that you ARE capable of committing to your fitness goals (or anything else you desire). You CAN achieve long-term success when you choose to boldly & unapologetically go for it! I truly appreciate you being here and trusting in me to support you on your fitness journey. CHEERS to many more years - I know we’re just getting started!! In this episode, we cover: My biggest fears + hesitations with starting my podcast Key lessons I’ve learned on my podcasting journey + how these apply to your fitness Embracing the ‘I CAN’ emotion on your fitness journey Choosing commitment & showing up like the person you want to be Links/Resources: Ep. 160 | Unf*cking Your Fitness: Breaking Myths, Building Confidence, and Transforming Your Long-Term Health with V Shred Co-founder Vince Sant Ep. 155 | Why You Deserve to Look and Feel Like the ‘Baddest’ Version of Yourself Ep. 163 | Unf*ck Your Mindset: Focus on Fitness Gains, Not Losses Connect with Emily on Instagram @podcastingwithemily Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Apr 1

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 faced Why 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 journey How body recomp can look vastly different from person to person The ENDLESS possibilities with body recomp Specific ways you can body recomp Working out with a purpose + shifting your mindset when you body recomp Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 28

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 brand How you can weave more self-love & self-care into your everyday life Figuring out what types of workouts YOU love on your fitness journey The key role that self-love plays on your fitness journey The importance of finding joy & purpose beyond your ‘work’ + being intentional with your self-care practices Links/Resources: Follow Tiombe on Instagram @livingonthebutterside Check out Tiombe’s Living on the Butter Side Lifestyle stationery products Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Mar 25

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 lifting Possible muscle group splits + the only ‘rule’ you really should follow Using a good mix of compound & isolation exercises Examples of full body compound movements Effective superset workouts Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 21

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 gaining Choosing how you want to look & feel + aligning this with your goals Realizing that your sacrifice(s) won’t be a matter of ‘if’, but ‘when’ Why the physical aspect can be super motivating Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 18

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 problem The online calorie calculator I’ve used off and on over the years How to effectively input & figure YOUR personal calories/macro breakdown What’s going to happen if you’re not fueling your body enough What you can do TODAY if you’re feeling stuck & what you’ve been doing isn’t working Why you shouldn’t be overly dependant on any fitness tools Taking a customized calories & macros approach instead of ‘one-size-fits-all’ Links/Resources: Online Calories Calculator (JCD FIT) Ep. 159 | Redefining Fitness Culture Ep. 154 | Flexibility with Macros: 5 Options to Help You Design Your Week & Stay Consistent on Your Fitness Journey Listen to the Sol Fit Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 14

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 success What my commitment to my fitness journey looks like in this current season Changing 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 option Why *not* committing & quitting too soon is a HUGE part of the problem Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 11

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, and more. 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!! **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. 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 decade Pursuing fitness for more than just the ‘vanity’ aspect Figuring out what types of workouts you actually enjoy + finding a balanced regimen that works for YOU Why resistance training is a non-negotiable if you want to build muscle Focusing on your actions vs. the outcome Why the first 30 days on your fitness journey can be ‘make or break’ + removing expectations when you ARE first starting out Gaining confidence + self-awareness on your fitness journey Having big goals & taking up space 2 key reminders for ladies in the gym Breaking down muscle vs. fat composition Links/Resources: Follow Vince on Instagram at @vshred and @vin_sant Learn more about V Shred by visiting their website Listen to V Shred: Better Body Better Life Podcast Ep. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + Confidence Ep. 156 | Dealing with Unsolicited Comments About Your Body: Transform Unwelcome Advice into Personal Strength Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Send me a text with episode ideas or just to say hi! Support the show

Mar 7

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 online What gym culture/fitness culture refers to Navigating overwhelming fitness advice & feedback from others Redefining fitness culture and what that means for YOU Being particular about who you follow and consume content from Links/Resources: Ep. 148 | Making Sense of Macros: How to ‘Budget’ Your Macros and Stop Dieting for Good Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Mar 4

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 minute Setting yourself up with sustainable habits BEFORE you start a ‘cut’ phase Being flexible & realistic so you CAN be successful with your long-term fitness habits 5 things to really consider when going into a ‘cut’ phase Breaking down what your ‘trade-offs’ can look like Why 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 Deficit Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 28

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 gig Why we don’t *actually* have the same 24 hours as anyone else Making the most of YOUR 24 hours The real ‘time suck’ that is social media Realizing that you probably *won’t* have more time in your schedule as your kids get older Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 25

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 bodies The audacity that people have, thinking it’s okay to say the things that they say Normalizing the concept of ‘thinking before you speak’ How to protect yourself when someone gives their unsolicited opinion on your body Links/Resources: Ep. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + Confidence Ep. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure from Others Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 21

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 like What it looks like to show up confidently & embody the ‘bad’ version of yourself Navigating your healing & self-discovery journey Links/Resources: Ep. 145 | New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New Year Ep. 150 | Empowering Women in Fitness: Breaking Stereotypes, Embracing Authenticity and Building Strength + Confidence Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 18

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/nutrition Understanding that macros aren’t something you need to hit *perfectly* every day Looking at weekly macros averages to better assess progress 5 different options for distributing 11,900 calories throughout the week Adjusting your calories (as needed) based on YOUR schedule Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 14

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 media My thoughts on being an ‘influencer’ vs. being ‘influenced’ Going from everything being perfectly curated, to being more relatable & authentic on social media Being mindful of what I choose to share about & educate on my platforms A reminder about social media etiquette Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 11

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 you A current listener’s question + experience with her fitness journey What it feels like to go from maintenance to surplus What to do when you’re ready to move into a deficit or ‘cut’ phase What transitioning back to maintenance can look like + why you can still see body recomp changes here Progressive overload + why you need to stop overcomplicating this Why you shouldn’t compare your progress & journey to others Links/Resources: Ep. 23 | Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 7

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’ cycle Why planning isn’t *actually* productive or beneficial for you 4 factors that hold you back from taking action What procrastination is REALLY costing you Ways to help you break free from the ‘planning’ trap Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Feb 4

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 announcement The all-too recurrent myth that is ‘lifting will make you bulky’ Common stereotypes affecting women & their fitness The endless strength training benefits for women The unnecessary hate women receive when they share their fitness journey Building 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 gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jan 28

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 depression Tips to help you with ‘finding’ motivation during the cold, winter months Changing up your workout routine + trying different workouts that interest you Experimenting with fun + creative recipes at home How to stay focused on your long-term goals Refreshing + ‘brightening up’ your workout space Links/Resources: Listen to the Sol Fit Podcast Ep. 138 | How to Reward Yourself on Your Fitness Journey Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jan 21

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 = energy Macro counting vs. macro tracking + why macros are like money How 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 body Learning to *truly* understand macros and break free from fad diets Links/Resources: Ep. 132 | Simplifying Macros: Why Flexibility is More Important than Perfection Ep. 91 | Real Talk: Understanding and Tracking Macros is Essential for Long Term Success Ep. 6 | 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness Goals Food tracking apps: MyFitnessPal, Lose It!, MyNetDiary Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click Send me a text with episode ideas or just to say hi! Support the show

Jan 14

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 journey Utilizing a workout program that includes weightlifting & mobility/flexibility Tracking what you’re eating into MyFitnessPal Focusing on more walking + water What you can hone in on & personalize once your foundation (all of the above) is in shape My best advice for navigating all of the quick fixes, sugar detoxes, GLP-1s, and more this time of year Links/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 podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Jan 7

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 want Realizing that we ALL struggle + have very similar insecurities Why your focus, mindset, discipline, laziness, and need for immediate gratification are what’s actually holding you back Taking steps to identify what’s *really* holding you back + how to change this for 2025 Links/Resources: Ep. 145 | New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New Year 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 gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 31, 2024

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 resolutions Getting super specific on your ‘focus’ for the upcoming year Why your environment, the people around you, and what you’re telling yourself matters The importance of focusing on YOU on your fitness journey + how to *actually* do this right now What my fitness ‘focus’ is over the next 90 days The power of intentionality + getting support with your fitness goals Focusing on the path rather than the outcome for your goals Links/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 gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 24, 2024

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 this How the menstrual cycle impacts women + a breakdown of what this looks like during a 30 day time frame Certain hormonal conditions that affect women + how this impacts energy levels throughout your cycle The physical + emotional toll that autoimmune diseases can take on the body Why it’s crucial that you learn your particular body and what YOU need Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 17, 2024

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 unintentional 3 examples of how people self-sabotage The REAL reason why you’re self-sabotaging Why you see potential in other people so much easier than within yourself Why you continue holding yourself back & self-sabotaging Realizing 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 Journey Check out verywellmind.com Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 10, 2024

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 complicated Keeping 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-term Understanding that your workouts won’t (and shouldn’t) always be ‘fun and flashy’ Uncomplicating your meals and nutrition so it’s not such a struggle The simple mindset shift I made regarding my food & meals How staple foods can help you tremendously + my go-to staple foods Links/Resources: 1st Phorm Level-1 Protein Powder 1st Phorm Clear Protein 1st Phorm Protein bars Built bars code: KRISTYCASTILLOFIT for 10% off! Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Dec 3, 2024

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 everyone What my current season of life looks like The importance of having a plan during the holidays + why it should be personalized for YOU Finding a balance of enjoying the holidays while still being mindful of your goals and not giving into #allthethings Why the holidays don’t need to be (and shouldn’t be) all about food Getting super clear on what you want + how you really want to feel Links/Resources: Ep. 87 | My Best Tips to Maneuver the Holiday Season with a Healthy Mindset Ep. 88 | Breaking the Holiday Guilt Cycle Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 26, 2024

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! **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. 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 coach Why 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 do The power that comes from eating food that truly NOURISHES your body Realizing 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 thought Viewing your nutrition and overall health as a lifestyle change, vs. another ‘diet’ that you will cycle in and out of Why 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_fitness Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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

Nov 19, 2024

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 sooner The benefits of protein during perimenopause (and beyond) What the energy balance process looks like How macronutrients (aka macros) are stored in the body A breakdown of energy expenditure What happens to your skeletal muscle + adipose tissue as you age Things I’m implementing NOW to support me in perimenopause Links/Resources: Check out Winona 1st Phorm Clear Protein Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 12, 2024

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: Extrinsic rewards vs. intrinsic rewards + why there’s not a ‘wrong’ way to reward yourself Fun ways to celebrate/reward yourself that don’t involve eating or drinking Ideas for the person who is more motivated by intrinsic rewards Why it’s important to recognize + celebrate personal growth on your fitness journey Links/Resources: Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Nov 5, 2024

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 Facebook The never-ending ads on Instagram + why we’re now constantly being sold to Being cautious + mindful of the type of health & wellness content you’re being shown Understanding that social media can be both a blessing and a curse Links/Resources: Follow John Noel on Instagram @coachjohnnoel Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click HERE for my favorite fitness & life things! Send me a text with episode ideas or just to say hi! Support the show

Oct 29, 2024

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 convo, 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 can greatly help, as well as getting crystal clear on what your core self wants as you create habits on our fitness journeys. 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. **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. 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 Cs Getting crystal clear on what you/your core self wants so you can create and establish habits on your fitness journey Why we continue to self-sabotage + getting brutally honest with ourselves as we navigate new/different seasons How exercise (like weightlifting or boxing) can be an impactful way to work through traumatic and/or negative life experiences Links/Resources: Follow Erin on Instagram @sol_healing_pllc Learn more about working with Erin by visiting her website Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 Fitness Click Send me a text with episode ideas or just to say hi! Support the show

Oct 22, 2024

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, Sol Healing PLLC, 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!! **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. 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-worth Getting 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 process Why doing the inner healing work on your journey is SO important + will carry over to the physical aspect too Natural vs. manufactured emotions How therapy provides a truly unbiased opinion + consistency and accountability Links/Resources: Follow Erin on Instagram @sol_healing_pllc Learn more about working with Erin by visiting her website Join FIT CLUB , my monthly membership with workouts you can do at home or the gym PRIVATE 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 H Send me a text with episode ideas or just to say hi! Support the show

Oct 15, 2024

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 time My decision to really shift my workouts & programming a few years ago + what that looks like now Compound movement examples + the awesome benefits of doing these My current workout programming with both compound and isolation movements How I’m able to make my Fit Club membership effective Why 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 matters How 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! Send me a text with episode ideas or just to say hi! Support the show

Oct 8, 2024

I’m excited to cover a highly requested topic in today’s episode - taking ‘breaks’ on your fitness journey! This has come up a lot with clients - many ladies worry about taking a break, or taking time off from their fitness routine. Whether you’re navigating pregnancy, an injury that’s resulting in surgery, mental health issues, or something else, we all face struggles that require us to change and pivot. It’s totally okay to take some time off and/or adjust when you’re experiencing a major life change - especially something like pregnancy. This is a time that can vary sooo much from person to person, and you’ve got to be willing to shift your mindset and goals along the way. If you’re focused on making healthy choices for you and your baby and finding a balanced routine that works for YOU, it will be that much easier as you move into postpartum, too! This also applies to an injury, illness, surgery, and even mental health struggles. Maybe you’ve had an injury or sickness that requires surgery, or maybe you’ve had extra stress due to a shitty life circumstance. Whatever the case may be, you’ve GOT to take a step back, and give yourself a chance to fully heal. At the end of the day, we ALL experience life’s curveballs, but we’ve got to be willing to adjust and pivot along the way. Taking a break from fitness when needed doesn’t have to be a huge deal, because we’re in this for the long-term!! In today’s episode, we cover: Why it’s okay to take time off when you need to heal, experience a major life change or setback, etc. Understanding that you will need to shift your mindset and goals as you navigate pregnancy Choosing to pivot and do the best you can when you’re going through a challenging (or different) life circumstance What can happen if you don’t take the time to truly recover and heal your body My personal experience with slowing down and allowing my body to ‘chill out’ when I need to Planning ahead + visualizing what your upcoming life event is going to look like How 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! Send me a text with episode ideas or just to say hi! Support the show

Oct 1, 2024

I’m digging into one of my favorite topics today - MACROS! I looove the world of macronutrients (aka macros), but I’ve found this is something that gets very overcomplicated for people as they’re navigating their fitness journeys. There is no shortage of information about macros today, but even if you feel like you understand macros fairly well, that doesn’t mean you know how to make them work for you. I freaking LOVE the flexibility and freedom that macros have brought me; that’s why I’m passionate about teaching my clients and community to take more of a ‘balanced’ approach with tracking macros. I’m no longer obsessed with macros, or feel like I need to be ‘perfect’ when tracking them. However..I didn’t always feel that way, and I’ve learned a LOT on my 15+ year journey! From following rigid diet plans with color-coded containers as a Beachbody coach, to counting and measuring every.single.thing I was eating, I used to really struggle with my nutrition. I also had NO idea what I was doing! I knew I needed something sustainable so I could actually achieve my goals, and still enjoy my life. Thankfully, I chose to educate myself and took more of a ‘flexible’ approach to macros. As a result, I've built my BEST body over the last several years! I know there can be confusion surrounding nutrition labels, food measurements, etc., but you can’t get wrapped up in all of that. This journey doesn’t have to be so damn stressful or ‘perfect’. Find what works for YOU long-term, and give yourself some grace as you’re fostering a healthier relationship with food and fitness - you’ve got this!! In today’s episode about simplifying macros, we cover: How I want to teach macros + why flexibility matters My journey with tracking food, counting calories, tracking macros, etc. Why taking control of your long-term health and truly understanding what you’re doing is key That ‘perfection’ mindset that often sets in when tracking macros + finding what works best for YOU What to do when you’re struggling with tracking certain foods and macros + trying to hit your initial macro targets The confusion around nutrition labels and measurements + choosing to aim for progress, not perfection Why being both intentional and flexible has allowed me to build my BEST body How 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 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. Choose 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! Cli Send me a text with episode ideas or just to say hi! Support the show

Sep 24, 2024

I’m super excited to be chatting with you, all about the Oura Ring today! I’ve been using my Oura Ring for almost a year now, and I’ve gotten quite a few questions about what I think of it. Honestly..it’s been a game-changer for my overall health, and it’s a seriously great product! I wanted to take some time and dive into what my experience has been like, and really, why I believe it’s such a phenomenal tool for your long-term health. First of all, the Oura Ring isn’t just another fitness tracker - it’s actually not a fitness tracker at all. The Oura Ring monitors a variety of health metrics, from your sleep quality and heart rate variability, to your daily activity, resilience, menstrual cycle (a huge reason why I wanted it), and more. It literally breaks everything down and is customizable to YOU; it gets to know you on a deeply personal level. The Oura Ring has really transformed my health and fitness, and has helped me better understand other important metrics I didn’t think about as much (or really know about). I feel like it’s more of a ‘balanced’ approach to tracking too; it’s given me extremely accurate data without me falling into the trap of obsessive monitoring like I have in the past. Whether you're curious about tracking your sleep or menstrual cycle, managing stress, or simply wanting a clearer picture of your overall health, I hope this episode gives you the knowledge you want (and need) to know about the Oura Ring! In today’s episode about my experience with the Oura Ring, we cover: My previous experience with the Apple watch + our society’s obsession with fitness trackers Why I wanted to try the Oura Ring + the specific factors it tracks What my personal Oura Ring stats are like on a typical day The 5 tabs that show up in the Oura Ring app + how the Oura Ring is customizable and unique to YOU What the readiness, sleep, and other various pages within the app provide How 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! Send me a text with episode ideas or just to say hi! Support the show

Sep 17, 2024

Today’s episode topic may be a bit of a ‘buzzkill’, but..we’re going there anyway! An ongoing challenge that many of us face (it comes up ALL.THE.TIME. with my clients), is staying on track on the weekends. There’s a variety of reasons why people tend to fall ‘off track’ regularly on the weekends, but this episode isn’t going to be filled with a bunch of corny ‘tips’, because this isn't a 'one-size-fits-all'. I recently went out of town over the weekend and had a blast, but I didn’t go ‘balls to the wall’ either. I chose to stay ‘on track’, and was very mindful of my macros, getting movement in, etc. It’s totally possible to do this, and you need to learn how to navigate your weekend successfully because they ARE coming every single week (who knew right?!) Weekends aren’t an excuse to eat like an asshole either. When you decide, commit, and plan out your weeks and weekends (and stay consistent in following your plan), you actually have more flexibility on the weekends too! Weekends do NOT have to derail your progress when it comes to your fitness journey. No more continuously falling ‘off track’ - YOU are in control. I want you to find confidence in what you’re doing, and the steps you’re taking to better yourself & your health! In today’s episode, we cover: Understanding that staying ‘on track’ on the weekends is never a ‘one-size-fits-all’ My recent weekend adventure + why I didn’t completely fall ‘off track’ by going out of town & being off my normal routine Learning to plan for the weekends because they ARE coming every single week Why you need to stop quitting every weekend & starting over on Monday + realizing YOU are in control of this Fueling your body correctly if you want to have a strong and healthy body 'Decide, commit and plan' + actually following through and being intentional with what you’re doing Planning your weeks out so you actually have more flexibility on the weekends Why your body NEEDS certain foods, nutrients, etc. + being consistent Celebrating your wins and progress along the way Related episode mentioned: Episode 129 | Being Obsessed with Your Habits Instead of the Outcome of Your Journey How 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 Send me a text with episode ideas or just to say hi! Support the show

Sep 10, 2024

One of my favorite things to talk about is habits. They are so, SO important when it comes to unf*cking your fitness, and honestly..I want you to be obsessed with your habits! When I say ‘obsessed’, I don’t mean that in a super unhealthy way of course. But..I DO want you to be obsessed with the habits you’re creating and implementing, instead of being obsessed with the outcome (yes, there’s a difference)! Your habits should be a priority, and something to honor and protect, no matter what's happening in your life. Just because life gets crazy or throws you ‘off track’ for whatever reason, doesn’t mean your habits should go out the window. While the results and end goal(s) you’re working toward matter, I would much rather you focus on building sustainable habits you enjoy, and can maintain long-term! Whether you need to improve your relationship with food, find a fitness routine that works for you, etc., you HAVE to get crystal clear on how you’re going to get there. You also need to make sure you can (and actually want to) continue what you’re doing to keep those results, because if not..why even bother doing so in the first place?! The information I’m sharing here probably isn’t brand new or earth shattering, but I hope my real, no BS approach (like always) is just what you needed. I want you to freaking LOVE the habits you’re building and truly enjoy the process so you CAN achieve long-lasting results, regardless of where you are on your fitness journey! In today’s episode, we cover: The importance of your habits + protecting & honoring them, regardless of what life throws your way Why being obsessed with the ‘outcome’ of what you’re doing shouldn’t be the only thing you’re focused on Why fixing your relationship with food is essential + breaking down how to actually do this Understanding that if you’re not getting the results you want on your fitness journey, you’re not putting in the right kind of work Finding a sustainable way to achieve your goals Learning to truly ENJOY the habits you’re creating so you can do them long-term Related episode mentioned: Episode 127 | How to Effectively Shift Your Workouts, Macros and Mindset from Summer to Fall How 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! Send me a text with episode ideas or just to say hi! Support the show

Sep 3, 2024

Today’s episode is one that has definitely been on my heart lately, and after talking with many of you on Instagram, I found out it’s something I NEED to talk about here! When it comes to your fitness journey, I’m sure you’ve wanted to give up at LEAST a time or two along the way. We all experience struggles and hardships through various seasons in life; it would feel sooo much easier to just throw in the towel, and give up on ourselves, right? Maybe you’re not seeing results as quickly as you hoped, or maybe what you’re doing feels a lot harder than you thought it would be, and you don’t know if you can keep going. Whatever it is, trust me - I’ve BEEN there! I’ve been on my fitness journey for over 15 years now, and I’ve had to adjust and pivot many times. I’m pretty much a boss at doing so, and that’s why I love helping my ladies do that when they need to! Taking a ‘pause’ and actually slowing down to figure out what you need to do next is super beneficial, and will truly help you in NOT giving up. You must believe that you’re worthy of committing to, and even when things get hard (because they inevitably will), you and your health ARE worth putting effort into! Be confident in what you’re doing, and get crystal clear on WHY you’re on this journey in the first place. We’re ALL busy and we all experience tough sh*t along the way - that’s just life. It’s okay to slow down, ‘chill’ for a bit, and get back up when you’re ready - you’re not a failure or ‘less than’ for doing so. At the end of the day, I want you to believe that you ARE worth it; choose to celebrate yourself and what you’re doing, and never give up on yourself! In today’s episode, we cover: My decision to continually pivot and adjust when I need to, instead of ‘give up’ on my fitness journey Pausing and taking some time to figure out what you really need in the season you’re in Understanding that you ARE worthy of committing to and not giving up on Finding confidence in whatever your reason(s) are for wanting be healthy and fit Going back to the basics and looking at everything you’re *actually* doing The habitual ‘busyness’ that plagues all of us in our society today + learning to slow down and ‘chill’ a bit when you need a break How 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 Send me a text with episode ideas or just to say hi! Support the show

Aug 27, 2024

It’s hard to believe, but summer will soon be coming to an end, and fall is right around the corner. This is the time of year where I transition my health and fitness routine to prepare for the new season, and I love helping my clients do the same! While there are some changes you can make for the cooler months ahead, this doesn’t have to be drastic or overwhelming. So often, we tend to overcomplicate our health habits, and automatically think cutting calories/eating less is the best option. In reality, you probably just need to move your body more, and make sure you’re eating enough! Establishing simple and sustainable habits will ensure that you can actually stick with them consistently, regardless of the season OR life transition. When you’re crystal clear on the workouts you’re doing, your food and meal ideas, and even how you want your home to be in this season, it all becomes super simple and totally doable. Life can be really messy, and (especially) as busy women and moms, we NEED to keep our fitness and nutrition as simple as possible. Let’s stop overcomplicating everything, and stop pushing ourselves to the backburner when sh*t hits the fan. It’s time to get back to the basics and simplify our fitness, nutrition, and mindset. I’m excited for the new season, and for progress in new ways - I hope this episode encourages YOU as you prepare for the upcoming season, too! In today’s episode, we cover: Why you need to increase your steps and overall movement instead of cutting your calories Understanding that life will put you through many transitions + the importance of establishing simple & sustainable habits along the way How your workouts can vary during different seasons The importance of training vs. doing random workouts Getting back to the basics + making a list of what you need to get done in your home, with your health and fitness, etc. Keeping your fitness & nutrition (UN)complicated, so all of it becomes habitual and easily fits into your life The current season I’m in with my mindset, workouts, body changes, and more Episode mentioned: Episode 66 | How to Set Up Your Environment for A Successful Fitness Journey How 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 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! Cl Send me a text with episode ideas or just to say hi! Support the show

Aug 20, 2024

As a health & fitness coach, I've worked with a variety of clients over the last several years, and I've learned that every single woman I work with has a desire to change her body in some way! Typically, my ladies are undereating when we first start working together. However..that’s not the case with everyone. Whether you’re undereating or overeating, it often comes down to your lack of awareness and mentality around WHY you’re eating the way you are. Many people think overeating means that you’re just eating a ton of food, all the time, but that’s not necessarily true. If overeating becomes a consistent habit for you, it can lead to disordered eating, which unfortunately, changes your relationship with food. Undereating or overeating isn’t something you set out to intentionally do - it’s usually because you’ve experienced a major life change or stressful situation, and you turn to food to cope with it. Your mindset and emotions REALLY come into play here, and if you don’t choose to get trusted support from someone who can actually help you, you will stay stuck in this cycle. While your workouts, macros, water intake, sleep, etc. are important, your mindset and self-esteem is what truly matters. You’ve got to take ownership of your situation, put a plan in place you’re excited to commit to, and work with someone who has your best interest at heart. Ultimately, I hope this episode is a valuable reminder for ALL OF US to be less judgmental and more empathetic towards others and their bodies, too! In today’s episode about understanding overeating, we cover: The 3 types of women who come to me for support with their fitness & nutrition The lack of awareness and mentality that comes with both undereating and overeating What overeating actually means and how this can impact your relationship with food The key role that cortisol plays in overeating + what tends to lead to overeating Factors that contribute to both undereating and overeating Understanding that even when you know what to do, you won’t always follow through with doing it The crucial role your mindset & emotions play with overeating + why you will continue to struggle if you don’t get trusted support 5 tips to help get you into a better & overall healthier place if you’re struggling with undereating or overeating How 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 & 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-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! Send me a text with episode ideas or just to say hi! Support the show

Aug 13, 2024

When it comes to your fitness, do you tend to follow a plan..or your mood? Maybe you’re not feeling motivated to work out, track your macros, or drink more water. Maybe you’re just not seeing the progress you thought you would by now, so you’re ready to say ‘f*ck it’, and throw in the towel all together. I can’t tell you how many times I’ve heard this from ladies over the years; I’ve felt like this many times too, but I’ve still showed up, and put in the work anyway. When it comes down to it, you should NOT be making decisions on your fitness journey, solely based on how you feel! There are some factors to keep in mind here, like following a fitness plan that allows for flexibility so you actually CAN be consistent with it. When you start something that is doable for you in your current season of life, you’re way more likely to stay committed to it. Perfection is never required when it comes to your health and fitness, and it’s vital that you look for positive progress outside of just your body weight (like your nutrition, workouts, water intake, sleep, mindset, etc.). Getting into the habit of doing the boring and ‘unsexy’ stuff really matters, and even more so when you’ve hit a plateau, or just aren’t ‘feeling it’. Yes, your feelings are very real and valid, BUT..that doesn’t mean they’re facts. I hope this episode is a valuable reminder for you to not only give yourself some grace (we all need it sometimes), but also, show up regardless of how you feel. I want you to get shit done so you can enjoy your life - this is how you unf*ck your fitness, friend! In today’s episode, we cover: Why you shouldn’t be making decisions on your fitness journey solely based on how you feel The importance of finding consistency + practicing flexibility with your fitness and nutrition plan Why redundancy with your plan/program is NOT bad thing Focusing on progress beyond just body weight Why paying close attention to how you feel one day matters, because it can easily change the next (especially if you’re feeling negative or ‘stuck’) Getting into the habit of doing the boring and ‘unsexy’ things, no matter what Understanding that feelings are very real, but they’re not facts Following a plan that is flexible with both your particular life + the changing seasons How 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! Send me a text with episode ideas or just to say hi! Support the show

Aug 6, 2024

It’s been a bit since I’ve talked about it, but today’s episode is going to cover a topic that is very important to me: mental health. I’ve been on my own mental health journey over the last few years, and I’ve learned just how closely related it is to your physical health. I’ve been going to therapy for awhile now, and I’ve also been on medication - we all go through shit, and we MUST be able to find support in ways that work for us. I'm sharing a bit more about my personal journey in this way, and why it’s VITAL that we openly discuss our mental health struggles when they arise. I’ve learned the power that comes from expressing your feelings and actually speaking out loud what you need-suppressing emotions can negatively impact your physical well-being, leading to a variety of unwanted issues. It’s also okay to not have all the answers - I’m currently in a season of better understanding myself and who I really am. I’m ready to take up space unapologetically-I don't need to change myself, or try to fit in a neat little ‘box’ that society thinks I should be in. Healing out loud is an incredibly beautiful thing, and a huge part of my story. If you’ve ever felt inadequate or are struggling with confidence in your life, I hope this episode encourages you to prioritize your mental health alongside your fitness goals, and get support where you need to. Don’t be afraid to take up space in YOUR life, because you matter, and you’re already enough! In today’s episode, we cover: Normalizing mental health struggles & using medication when you need to Understanding that your mental health is directly connected to your physical health, because your body and your mind work so closely together The importance of expressing your feelings and actually saying what you need My current season of working through better understanding myself and really figuring out who the f*ck I am Navigating the whole ‘take up space’ movement as women All of the ‘shoulds’ that are pressed upon us as women, and especially as we become wives & mothers Realizing that you’re already ENOUGH, just as you are How gaining confidence seeps into your fitness journey + every other aspect of your life too Follow Caroline Middlesdorf on Instagram How 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 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! Send me a text with episode ideas or just to say hi! Support the show

Jul 30, 2024

I’m excited to talk all things fat loss in this episode, and really, what it looks like for you to enjoy your favorite foods, treats, and drinks, while living your best life! We often get stuck in the ‘all or nothing’ mindset that comes with following a certain diet. When we lose weight with said diet, we think it’s somehow magical, when in reality, it’s simply because we’re cutting out certain foods and drinks (aka in a calorie deficit). This isn’t actually teaching you anything - it's just setting you up for failure, and keeping you in the vicious dieting cycle. Tracking your food doesn’t have to be obsessive or time-consuming, but you DO need to do it. If you’re not giving your body enough fuel, your metabolism will be impacted, and your results will come to a plateau. This is when reverse dieting comes into play; it’s an incredibly important tool I LOVE teaching my ladies, because it can really turn things around for your fat loss and body recomp goals! Yes, you can have your favorite foods and drinks (even alcohol), while still losing fat and changing your body. It really comes down to awareness, and being intentional with what you’re doing. I hope this episode gave you the reassurance that you can create and maintain a healthy relationship with food, while kicking ass with your long-term fitness goals! In today’s episode, we cover: Why so many people get stuck in the ‘all or nothing’ diet mindset + what’s really happening when you’re cutting out your favorite foods & treats Understanding that tracking what you’re consuming is essential for you to reach your goal(s) + how this is similar to your money and budgeting Using your total daily energy expenditure (TDEE) to help determine your calorie goal + why you really do need to track everything you’re consuming How your metabolism is affected when you’re chronically undereating + how reverse dieting can gradually ‘rev up’ your metabolism How to incorporate your favorite treats + a breakdown of your daily and weekly allotment for macros & total calories Sticking to your daily macros and calories, regardless of what you have going on Why creating healthy habits & using helpful tools will lead to sustainable weight loss Mentioned in episode: TDEE Calculator tool How 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-choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE allows you to go at your own pace & 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 & stories! Shop new Unf*ck Your Fitness merch! Join my FREE Facebook group, Kristy Castillo Fit! Click Send me a text with episode ideas or just to say hi! Support the show

Jul 23, 2024

I want to kick off today’s episode by sharing some exciting news - this podcast recently hit 500k downloads, which is a HUGE milestone for me as a podcaster! I really want to extend my heartfelt gratitude to you for being here (whether this is your first time, or you're a long time listener). I absolutely LOVE getting to show up and connect with you in this way, and I’m very happy my message has resonated with so many of you. I’ve gotten some recent requests to share more about my journey, my challenges, and what my everyday life looks like, so that’s exactly what I’m diving into today. While I do enjoy sharing snippets of my life on social media, I’ll never share every single part of my day either - it's not possible, nor is it something I want to do! I want you to understand that I’m a REAL person who struggles with my nutrition, fitness, mental health, and more too - I’m not some unicorn who has it all together and is always kicking ass! My current season of life has been super unpredictable, pretty hectic, and I’ve rarely felt in control with my everyday routine. I’ve also learned to pivot and adjust when necessary, and focus on making progress where I can. I’ve been on my fitness journey for 16 years now, and I’ve experienced many highs and lows along the way. I’ve learned to embrace growth, chaos, and everything in between, but more than anything, I’ve learned to be authentically ME. I hope this episode shows you that I’m not always motivated, I’m far from perfect, and I’ll never give up on myself - I hope you don’t either, because you’re worth fighting for! In today’s episode, we cover: Why I enjoy sharing on social media, but I’ll never share every single moment of my day (and you shouldn’t feel like you need to either) Understanding that I’m a real and relatable person who struggles and doesn’t have it all together My current situation of living very ‘day to day’ with unpredictability Learning to pivot and adjust where I’ve needed to on my 16 year fitness journey Helpful habits I try to stick to and/or fall back on as much as possible (no matter how crazy busy life gets) Realizing that life won’t always look this way, or feel quite as chaotic as it does right now How 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. 💁🏼‍♀️ Where to find me: 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 Send me a text with episode ideas or just to say hi! Support the show

Jul 16, 2024

Today’s episode is covering kind of an ‘unsexy’ topic, but it’s something that is crucial for anyone on a fitness journey. When it comes to the workouts that you’re doing, your specific fitness training MATTERS. I have ladies come to me all of the time, sharing that they feel like they’re working out and doing everything they ‘should’ be doing, but they don’t see (or feel) the results they’re desiring from their workouts. While you can do workouts that you love (i.e. fitness classes, running, etc.), you can’t *only* do workouts that you love. Yes, moving your body regularly is a wonderful thing and you should be doing that! But..you WILL need to incorporate weight training if building muscle and changing the way your body looks is a goal. This will feel uncomfortable along the way - I’ve been there too, but nothing worth having is going to feel super easy when you’re starting out! I can’t stress how important it is to be training with purpose (like utilizing progressive overload). When you’re both specific and consistent with your workouts, not only will you change the way your body looks, you’ll also achieve strength, longevity, and overall improved health. So yes..the way you train f*cking matters! If you’re frustrated with what you’re doing and you’re not getting the results you crave, it’s time to get support from an expert. I would love to help you figure out a better way to reach your long-term fitness goals, and ultimately, build a body you love!! In today’s episode, we cover: Understanding that you can do workouts you love, but not JUST workouts you love + why training to build muscle is not the same as simply ‘working out’ Why you should have some kind of physique goal(s) as you age and are actively working to add muscle to your body How training to build muscle and lose fat (aka body recomposition) will be different than training simply to lose weight Focusing on progressive overload with your workouts + how this will look with your reps and rest Why you need to be both specific and consistent with your training, regardless of the workout plan you choose to follow Choosing movement that you love and will also support you in building strength and long-term health How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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 Send me a text with episode ideas or just to say hi! Support the show

Jul 9, 2024

You’ve probably heard the saying ‘old habits die hard’; this has been a common theme among many of my clients lately as they’re navigating their fitness journeys and implementing new habits. This probably WILL feel hard at first, because changing your habits (even if you’re excited to do so), is never a smooth or easy process. This doesn’t mean you should give up on being able to successfully do so, but you have to figure out how all of this is going to look for you in YOUR unique season of life. Maybe you’re dealing with the infamous #momguilt that makes you feel like you can’t prioritize yourself, feeling guilty about indulging in your favorite foods, setting healthy boundaries with your loved ones, or something else. Whatever life situation you’re experiencing (all of these are real examples my clients have been working through), you have to realize that while changing your habits is going to feel uncomfortable, it will get easier over time. It’s totally possible to stay ‘on track’ and make progress toward your goals when you have the right tools and support in place (that’s where I come in for my ladies)! It’s also okay to go at a pace that feels doable for you, and won’t leave you in that vicious ‘I’ll start again on Monday’ cycle. Ultimately, your body, your health, & your life is your responsibility. This shit is NOT optional, and I know you have what it takes to create lasting change on your fitness journey! In today’s episode, we cover: Why old habits die hard, and new ones aren’t necessarily ‘easy’ to make time for and implement into your life The never-ending struggle of #momguilt + the importance prioritizing yourself along the way Why you shouldn’t beat yourself up for eating extra foods & treats when you’re having fun and enjoying life Setting boundaries with your family and friends in social settings Understanding that getting ‘off track’ is going to happen sometimes + choosing to recognize it, get support where you need it, and keep moving forward Realizing that the state of your body & your life is YOUR responsibility + why it’s also okay to make changes gradually and at a pace that works for you How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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 a Send me a text with episode ideas or just to say hi! Support the show

Jul 2, 2024

Summer is officially here - it’s my favorite time of year! It’s also a time that seems to throw so many of us off track with our health and fitness goals, so it’s something that I’m regularly talking about with my clients. I know our schedules are different and extra ‘stuff’ is often crammed in during Summer, but that doesn’t mean we can’t learn to adapt along the way. Whether it’s the literal change in season, or a different ‘season’ in your life (like getting married, having a baby, changing careers, etc.), you totally can stay on track with your fitness goals, and still enjoy your life along the way. The reality is, we ALL have circumstances that are going to make us pivot at times, so it’s important to set yourself up for success, and get support where you need it. Whatever ‘track’ that you’re currently on, that track has to be realistic for you. You should be prioritizing the ‘unsexy', foundational things that will allow you to keep progressing toward your fitness goals, and keep it simple when it comes to your food and workouts. You better believe I’m staying focused on my fitness goals, but I’m also enjoying myself this summer - I want this for you too! Make sure the ‘track’ that you’re on is attainable for you, be intentional with what you’re doing, and have FUN this summer!! In today’s episode, we cover: Understanding that you HAVE to be willing to adjust and pivot during different ‘seasons’ of life (both literal and figurative) Choose the ‘track’ you’re currently on + make sure you’re setting yourself up for success and being realistic with what this looks like for you How I lay out and organize my schedule each month to fit in my ‘non-negotiables’ for my health + how you can too Why you need to make sure your workouts are actually geared toward your specific fitness goals The simple foundational things you can start doing right away that will help you with reaching your fitness goals Some of my current favorite foods & snacks for summer + what this looks like with my current schedule Taking inventory of what you’re already doing + staying focused on your goals while still enjoying life and having fun this summer How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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 Send me a text with episode ideas or just to say hi! Support the show

Jun 25, 2024

Today’s episode is all about supplements - those trusty aids that really can positively impact your fitness journey! Honestly, the majority of supplements I currently use I have been for awhile. I’m a creature of habit and don’t change up my routine too often..especially if I’m using something and it’s working well for me. I want to share more about my top picks for supplements (like why they’re actually beneficial), and why I personally enjoy taking them. In this episode, I’m discussing my supplements routine, and how these tried-and-tested products have supported me through different seasons of life. From the critical role of protein in muscle growth and maintenance, to my go-tos like protein powder, glutamine, creatine, essential amino acids, and more, I’m diving into all things supplements, and why these specific types may be helpful for you to add into your own regimen. Just like with anything I share, I’ll always be transparent and authentic about what I’m doing. I’m not super strict about my supplements, and have learned to change and adapt when necessary as my body changes, as I get older, etc. While supplements can be incredibly beneficial (and I do believe they’re more needed now), it’s vital that you find what works best for YOUR unique health and fitness needs - it won’t look exactly like mine, or someone else’s. Wherever you are with your fitness journey, I hope this episode gives you some valuable insights on supplements, and of course, optimizing your body for long-term health and wellness! Related episodes mentioned: Episode 7 | Supplements 101: My 7 Favorites, and How They Can Benefit Your Health & Fitness Supplement Guide (mentioned in episode) How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for all my favorite fitness and life thin Send me a text with episode ideas or just to say hi! Support the show

Jun 18, 2024

In today’s episode, I’m diving into 3 popular health trends that I’m frequently asked about - juicing, detoxing, and intuitive eating! With all of the Summer vacations, holidays, barbecues, and more happening this time of year, it seems that many of you think that juicing and detoxing are the best ways to help you reset and ‘get back on track’ after indulging a little too much. They’re almost like a form of punishment, and something to continually fall back on as you stay trapped in the vicious ‘on again, off again’ dieting cycle. Like..what’s the point of this, and what good is it really doing you?! I’m also sharing my very real and unfiltered thoughts regarding intuitive eating, and what I see so often with the ladies I work with who are ‘eating intuitively’. I don’t believe you should just ‘wing it’, and simply guesstimate what/how much you should be eating - I would rather you take some time and learn how to track your macros, so you can properly fuel your body for the long-term! ALL of this comes down to intentionality with your health and fitness goals, and the habits you choose to build for yourself. Ultimately, I want you to find freedom with your food and be in tune with your body so you CAN feel empowered and confident in your everyday life. If you need support doing so, I would love to help you do that! In this episode about juicing, detoxing and intuitive eating, we cover: Why you don’t need to do a juice cleanse or ‘detox’ after every vacation, holiday, special occasion, etc. + what would be more helpful to do instead Taking time to consider WHY you continue ‘going off the rails’ or ‘falling off track’ so often + how to actually stop doing this My thoughts on intuitive eating + the eye-opening results my clients typically see when they start accurately tracking macros Why macro tracking doesn’t have to be a tool that you absolutely dread Related episodes mentioned: Episode 17 | Intuitive Eating: What Is It, And Should You Be Doing It? How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click Send me a text with episode ideas or just to say hi! Support the show

Jun 11, 2024

In today’s episode, I want to dig into a topic that has been coming up a lot in conversations I’ve been having with sooo many ladies lately: the unnecessary pressure and judgment from others regarding your nutrition and fitness choices. This is something that fires me UP; I’ve dealt with this often myself throughout my fitness journey, so you better believe this one is going to be spicy! Unfortunately, judgment from others will always be there, but I want to tackle this subject as it relates to your health and fitness. While it can be really tough to stand up to others when they’re questioning your food and drink choices, you have got to STOP making yourself uncomfortable by giving in to them. This isn’t helping anyone, and constantly feeling like you have to conform to what others are doing can really derail you and your goals. For some reason, people think that if someone is choosing to eat healthier and skip the drinks, they feel the need to comment, and make them feel guilty for doing so. Yet, when others are throwing back the alcohol and eating allll the shitty foods, no one questions a thing. Talk about a double standard!! At the end of the day, YOU have to be assertive, and f*cking stand up for yourself - you don’t owe anyone an explanation for anything. It’s time to embrace your healthy habits, and be proud of what you’re doing on your fitness journey - I’m always here to talk and will happily encourage you when you need it, too!! In this episode, we cover: The unnecessary judgment we often receive from others + why you need to STOP making yourself uncomfortable in order to make other people feel comfortable Understanding that your family and friends probably aren’t trying to sabotage you and your goals, but they also have no business commenting on what you’re doing The never-ending pressure surrounding food and alcohol in social settings The ‘double standard dilemma’ when it comes to healthy choices in social settings Why you need to stay strong and stand up for yourself, and realize that you owe no one an explanation for your food and drink choices (‘healthy’ or not) How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: 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! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies, join my FREE Facebook group, Kristy Castillo Fit! Click Send me a text with episode ideas or just to say hi! Support the show

Jun 4, 2024

I’m fresh from celebrating my 43rd birthday + my daughter's graduation and party; honestly, there were sooo many celebrations during the month of May! It has been a LOT, and I’m finally coming down from the ‘high’ of all of it. Even with everything that’s been going on in my world lately, I’ve learned that it’s STILL possible to make progress toward (or at the very least, maintain) your fitness goals! I thought this episode would be the perfect time to address a couple of questions I received regarding food timing + hunger cues, as well as what types of workouts are best to do. I hate to break it to ya, but there’s NEVER going to be a ‘perfect’ time to start something new - whether it’s with your fitness, nutrition, or something else. You have to be willing to start messy, go slow, and get help where you need to. Perfection is not possible, and it’s not achievable - you shouldn’t be striving for that with your nutrition and fitness. No matter how jam-packed your schedule is, you should be able to navigate all of those ‘‘holy shit’ and ‘what if’ moments that life throws at you, and not feel like you’re going to completely fall apart. Ultimately, I want to help you unf*ck your fitness so you CAN make progress, and have some fun along the way, too!! In this episode, we cover: Knowing that while life has seasons, there will NEVER be a ‘perfect’ time to start something new, and we all have our own sh*t going on Getting your foundations solid and in place first before worrying about all of the little details Understanding that there is a certain amount of food/macros that your particular body needs + why you need to be eating close to that amount consistently Finding an eating schedule with your meals and snacks that works best for YOU and your daily life Listening to your body when it comes to eating before and after your workout + why your hunger cues are super important Why the types of workouts you’re doing matter more than you may think + what to do when it seems like you’re growing muscle too quickly How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit & @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! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE Send me a text with episode ideas or just to say hi! Support the show

May 28, 2024

Today is a pretty special day - it’s my 43rd birthday!! After a pretty fun (but also VERY chaotic) last couple of weeks celebrating my daughter’s high school graduation and grad party, I hope to be somewhere relaxing, and enjoying some peace and quiet on my birthday. You could say life has been pretty overwhelming for me lately, and I’ve been hearing that from many of my clients and other ladies as well. For today’s episode, I really want to share some very real talk when it comes to your health and fitness, and also, my honest thoughts as I’m celebrating another year around the sun. There's no way to get around doing the ‘work’ when it comes to reaching your fitness goals. Whether you just started or you’ve been at this awhile, you HAVE to be realistic and intentional about the actions you’re taking, and stop overcomplicating every.single.thing. At the end of the day, you need to be taking positive action and working towards your goals in a way that works for YOU long-term. Life is too short to always be stressing about hitting that ‘magical’ number on the scale, hitting your macros perfectly, and so on. I feel like the older I get, the ‘spicier’ I get too, but I feel like I’m in a place now where I can truly embrace confidence and happiness, regardless of the season of life I’m in - I want the same for you! I hope this episode encourages you AND gives you the kick in the ass you need to take control of your health & fitness - you are worthy of doing so, and you’ve got this! In this episode, we cover: My honest thoughts on why you really haven’t seen the results you’ve wanted with your health and fitness so far Why there’s no way around you doing the ‘work’ when it comes to achieving your fitness goals Who you surround yourself with matters more than you may think The importance of the content you’re consuming on a regular basis Why the beliefs you hold about yourself absolutely matter, regardless of what anyone else thinks Focusing on finding true confidence and happiness, instead of obsessing over the scale, your macros, water intake, steps, etc. How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for all Send me a text with episode ideas or just to say hi! Support the show

May 21, 2024

I don’t know about you, but the month of May has been pretty crazy, and has flown by! Between Mother’s Day, my wedding anniversary, my birthday, and other special occasions (like my daughter's high school graduation), it’s a fun month I always look forward to. I also know this can be a challenging time of year as kids are finishing up school, and everyone is transitioning to summer..which also means you may feel like you won’t be able to stay on track with your fitness goals. I used to feel this way, but over the years, I’ve gotten to the place of realizing I CAN make positive progress - you can too! It all comes down to consistency, and being super intentional with what you’re working toward. Soo much of your health and fitness is super simple - you don’t need to overcomplicate everything, contrary to what the diet and fitness industry wants you to believe. It really comes down to actually knowing your long-term goals, and staying committed to the process - even if your weight loss, muscle gain, etc., is going slower than you would like it to. I want you to start building sustainable habits that work for YOU, no matter what your season of life looks like right now. I hope this real talk episode gives you the encouragement you need to stop quitting on yourself, and take action to keep moving forward. Staying consistent with your fitness goals doesn’t have to feel daunting or unachievable, just because it’s Summer time - I know you can do it, and I’m here to support you on your journey, too! In this episode, Navigating Busy Seasons and Staying Consistent with Your Fitness Goals, we cover: The realization that you really CAN achieve your goals, once you get back to a place of listening to your body and being intentional with what you’re doing Being able to enjoy foods that you love to eat, while gaining control and tracking macros in a way that works for you Why slow and steady weight loss is NOT a bad thing + knowing your long-term goal(s) and committing to the changes you’re making Building sustainable habits and finding those little wins along the way, no matter how crazy busy your season of life How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for all my favor Send me a text with episode ideas or just to say hi! Support the show

May 14, 2024

Today’s episode topic isn’t necessarily groundbreaking information, or anything you’ve never heard before, but..it’s pretty damn important! When it comes to your health and fitness, intentionality is KEY. While it’s a pretty basic concept, too often, we ‘unintentionally’ drift into unhealthy habits (or habits we weren't setting out to create). We don’t usually realize this has happened, but it can feel really difficult to get back to being intentional with our workouts, macros, water intake, sleep, and so on. The truth of the matter is, you will NOT be able to reach your health and fitness goals long-term without being intentional - end of story! I’ve learned that there’s no such thing as ‘winging it’ - you’ve got to know your purpose, and have some kind of plan of action so you know what you’re working toward. You need to be making deliberate choices to create the life you want, instead of just letting life ‘happen’ to you. No, you don’t need to wait for next Monday, next month, or next year to start making progress toward your goals. Keep intentionality at the forefront of your mind, and I KNOW you will be able to craft the body (and the life) you deserve!! In this episode, Unf*ck Your Fitness with Intentionality, we cover: Why you won’t really get healthy and reach your fitness goals without being intentional Living with purpose and some kind of plan, instead of just ‘winging it’ with your health and fitness Getting out of the vicious ‘I’ll just wait to start again on Monday’ cycle + why this pattern is incredibly detrimental for your long-term health goals Being intentional by taking inventory of your current season of life + making adjustments where necessary, in order to create new habits that actually work for you How powerful shifting your mindset and choosing to follow through with your actions can be Related episode mentioned: Episode 104 | No One Is Coming to Save You… How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for all my favorite things... Amazon finds, supplements, di Send me a text with episode ideas or just to say hi! Support the show

May 7, 2024

Today’s episode is covering a VERY requested topic I’ve gotten lately - the smart scale! I personally use the RENPHO Smart Scale, and I absolutely love it! I highly encourage my clients to get a smart scale, because it tracks SO much more than a typical scale that just gives you your body weight. The smart scale provides some pretty fascinating data when it comes to health metrics, but I promise to keep the information I’m sharing here simple and digestible (no BS like always!), so you can see how this would potentially benefit you and your specific health goals, lifestyle, etc. In today’s episode, I’m talking all about understanding the smart scale, and the unique metrics that are possible when utilizing this device. From tracking your BMI (body mass index) and body fat percentage, to the different types of fat (subcutaneous and visceral), skeletal muscle, bone mass, and more, the smart scale is giving you information for all of YOUR specific metrics. The smart scale even gives you information on your protein intake and why protein is so important, your ‘body water’ (so you can see how hydrated you really are), and your metabolic age (which is different from your ‘actual’ age). My goal with this episode was to break down these numbers and metrics, and really help you take more of a proactive approach versus reactive approach with your health. It shouldn’t be difficult or feel overwhelming to use your smart scale; I’ve found that doing so will absolutely improve your relationship with the scale, which is pretty powerful in itself. I hope that learning about the smart scale gives you the confidence and control with your health and fitness that you deserve, friend! The RENPHO Smart Scale (which I use and love)! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your suppo Send me a text with episode ideas or just to say hi! Support the show

Apr 30, 2024

I’ve been noticing a common theme when working with my clients lately - it’s also something that I’ve experienced myself, and have come to realize I’m really good at doing. The ability to be able to pivot, and really embrace more flexibility on my fitness journey in a way that feels authentic to me has helped me SO much - it’s kind of my specialty. I’ve been at this for over 15 years now, so you could say I’ve had to pivot a time (or two) along the way! I’m currently in an extremely busy and chaotic season in my own life. While a lot of these are new things I’m navigating and am figuring out as I go, I’m also NOT letting it keep me from prioritizing my fitness and nutrition. Taking time to plan your fitness and nutrition around all of your day to day ‘stuff’ is key. We’re ALL busy, and while I think this often can be an excuse, I also know you can’t juggle ALL.THE.THINGS in every season of life you’re in. Sticking to a program that is too rigid with little wiggle room will lead you to feeling like you’re a failure when you miss a workout, or eat foods that you ‘aren’t supposed to’. I can’t stress this enough - the ability to pivot well in your fitness journey is super important. In order to NOT quit, you have to learn how to pivot, adjust when necessary, and embrace change - I truly believe this should be a welcomed part of your journey! In this episode, we cover: Planning your fitness & nutrition around all the other ‘life’ stuff you have going on in this season Understanding that being ‘too busy’ is an excuse, but also realizing that balance really is a facade and you can’t juggle #allthethings How I support my clients with ‘pivoting’ their health and fitness as they’re navigating different and challenging seasons Why you need to stop setting yourself up for failure and set yourself up for success instead Doing an 'audit' of your schedule + what this looks like in my own life right now Related episodes mentioned: Episode 55 | The #1 Skill You Need To Master To Get Into Amazing Shape How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HE Send me a text with episode ideas or just to say hi! Support the show

Apr 23, 2024

Have you ever felt like the scale is basically your worst enemy when it comes to your health and fitness?? I hear often from the ladies I work with that they’re either weighing themselves daily and are super fixated on the results, or they’re never stepping foot on the scale and want to steer clear of it all together. Either way, the scale still seems to control SO much of how we feel about ourselves and our overall health. This is something I've personally struggled with in the past, because the scale used to hold so much meaning for me too. Fortunately, I’m in a place now where I don’t dread stepping on the scale. It’s simply a metric for me to celebrate my body’s capacity for strength and transformation; the number staring back at me doesn’t dictate how I feel about myself, or my worth. While I do believe the scale can be very helpful and it is important to understand, it’s not the ‘be-all, end-all’ when it comes to your health and fitness. It IS possible to foster a healthy relationship with the scale - one that aligns with your fitness goals and your emotional well-being. No matter where you fall when it comes to the scale, I want you to be confident in yourself. You ARE worthy, regardless of what that number says! In this episode, the importance of fixing your relationship with the scale, we cover: Deciding how often you’re going to weigh yourself + not letting it have a mental or emotional ‘hold’ over you Why having a positive relationship with the scale DOES matter My journey with the scale growing up + why so many of us are still negatively impacted by the scale as adults My experience using the Renpho smart scale Understanding that you can change your body drastically, within just a few pounds 5 key things that actually help my clients in regards to the number on the scale The Renpho smart scale (mentioned in this episode) How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and get you the body you want. These workouts can be done at home or at the gym. PRIVATE COACHING is where we work 1:1 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, and you can choose a 3 month or 6 month option! MASTER YOUR MACROS COURSE is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness & nutrition tips + community with other like-minded ladies and more, join my FREE Facebook group, Kristy Castillo Fit! Click HERE for my favorite Amazon finds, supplements & discounts! I appreciate all of your support!! Send me a text with episode ideas or just to say hi! Support the show

Apr 16, 2024

I will say this forever....consistency is the key to getting the healthy, fit body you want. Patience plays a big part as well. I started my Spring cut a few weeks ago and it has been a SLOW progress. In years past I would have gotten very discouraged and went to drastic measures to lose a few pounds. This year I am proud of my mindset and ability to show up despite not seeing changes on the scale. I have been reminded of the importance of consistency during this process and in this episode I am giving you little update on my cut as well as some insight on things I have been reminded of, I think both will help you. Slow and steady wins this race. I think this episode will be a good reminder of what matters in this journey and will give you reassurance that we ALL struggle and that the progress will come if you put in the work. The SMART SCALE I mention in the podcast 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Apr 9, 2024

Whether you are just curious about my journey from hairstylist to Beachbody coach to full time personal trainer or if you would like to help others in the fitness field, this podcast is a little sample of what my timeline and career journey looks like. It was hard to decide which parts to share and what would best help you understand my journey the most... so in true Kristy fashion I share a little of everything! Starting as a Beachbody coach and transitioning into my own self-ran business wasn't easy but I learned SO much along the way! This episode will take you through my insecurities, doubts and events that shaped my path and how I made the decision to dive headfirst into certification, choosing authenticity over the superficial in the fitness industry. This episode dives into my story, behind the muscles and the macros. It's about the heart and the hustle behind Kristy Castillo Fit and how it was built. I take pride in the fact that I am building a name in fitness from the ground up. So, whether you're a fellow fitness professional or someone just starting to carve out your path in health and wellness, let's grow together in the pursuit of genuine growth and transformation. And don't forget to hit follow on this podcast for more episodes that speak to the soul of the fitness journey. 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Apr 2, 2024

The entire point of unf*cking your fitness is to think about things differently, in a way that actually works, so you can stop the diet cycle you are stuck in. Do you "burn off" calories you've eaten? Do you do extra cardio so you can eat more? Earn your food? Do you obsess over macros and calories? I used to do those things too! The good news is you can redefine your relationship with fitness and food! Imagine appreciating each calorie not as something to burn off on the treadmill but as the energy that takes you through life. This episode will help you understand how sustainable fitness is more than just workouts and food tracking; it's a way to build a healthy body you love. The way you think impacts the way you act. There are essential mindset shifts that will transform the way you view your health journey and therefore change the action you take. In this episode I explain my simple process and how I made this mindset switch so I am able to have a very healthy relationship with food, movement and my body. Let's make another mindset shift and make fitness an enjoyable and long lasting part of our lives. I hope you love this episode! 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Mar 26, 2024

This episode is a great conversation about how to approach the topic of health and fitness with your kids. I get asked about this commonly and I feel like I can't give that advice since I don't know your kids. So instead, lets have a conversation about things to take into consideration when deciding how you want to handle to topic of food in your home. I started lifting weights (little weights 😆) when my kids were 2 and 6 months old... that was 15 years ago. I have lived through my own fitness struggles and raised my kids through some of my messed up eating habits. Guess what?? They turned out fine! There is no "right way", no "one size fits all" answer. I suggest a few things: Fixing your relationship with food and your body so you can be an example. Deciding how you want your kids to view health and fitness. Realizing how you grew up and what you want to change for your family Those are just a few of the things discussed in this episode! I hope this helps give you some things to think about, and keep in mind ... your family does not need to think or look like anyone else's family. 👚 Kristy Castillo Fit MERCH is available now! 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Mar 19, 2024

This episode is full of tough love and truth bombs! I think you will really enjoy and appreciate my thoughts on this topic "No one is coming to save you." You will walk away feeling motivated! You have to take control. That is a scary thing to hear when you don't know what steps to take and don't have the confidence it takes to get sh*t done. I know, I've been there. I get real about the consequences of the broken promises we make to ourselves and how they silently chip away at our self-confidence. Constantly saying you are going to get up early to workout, and then getting up early to workout, is killing your confidence. It's damaging your self -trust. So let's re-build it! This episode isn't just fitness talk – it's a life lesson in taking ownership, whether that's your workouts, your diet, your relationships or your bank account. This episode offers you a wake up call and a road map on the steps you can take to gain that self trust and confidence back! 👚 Kristy Castillo Fit MERCH is available now! 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Mar 12, 2024

Carbs have been demonized for far too long, and it's time to set the record straight. We have made so much progress in the health and fitness space with weight lifting and overall treating our bodies better... but the fear of carbs is still alive and well and it needs to stop. I would love to help you realize you can have a healthy mindset around carbs and that YOU can be in control. Carbs come in different forms: oatmeal, rice, bread, fruit, veggies and oreos. YOU can choose what you would like to fill your plate with. You can decide what foods work for you. But, you need to know that your body needs carbs for energy and other reasons discussed in this episode. Fearing carbs isn't doing you any favors if your goal is fat loss... trust me, I am speaking from experience. I hope this episode helps to equip you with the know-how and confidence to enjoy the foods you love, while creating balanced nutrition, while also building a strong healthy body. As always I love hearing from you and I appreciate you rating, reviewing and sharing the podcast! 👚 Kristy Castillo Fit MERCH is available now! 💪🏽 How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. 💁🏼‍♀️ Where to find me: Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Mar 5, 2024

I have felt bombarded on social media lately with ads of products promising to improve my face, my body, my digestion, my sleep (and just about everything else... and honestly... I'm sick of it. It makes me feel like I can't get away from the pressure of buying something or looking a certain way. Social media in general has become overwhelming lately and the constant feeling of needing to look, shop and workout the way someone else does and it has me feeling irritated. Please join me in this episode as I talk about it all! As women (I can't speak for men) we are always pressured to do more, be more, be prettier and act like we have it "all together" and it's exhausting. I can see my 18 year old daughter being tempted by social media as well and as a Mom that is terrifying. This episode is a conversation about these things. The pressure and the constant messaging we endure daily to be something we are not, to try to modify ourselves to fit into a box we are simply not meant to fit in. I can't fix it but I hope this brings some awareness and let's you know you are not alone. I hope you enjoy this episode! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Feb 27, 2024

Every season in my 15 year fitness journey has been a lesson in determination and grit...a test to see if I would quit or keep going! This current season is proving to be the same. This episode is about my current personal struggles as well as my mindset to get through it. There is always something that could be in our way if we let it... life, family, health issues, self sabotage. There are always reasons and excuses why we can't get started: I'm too busy, I'm too old, I'm too overweight. I want to drill into your mind that - It's not too late! Whatever the goal is...it's not too late! At 42 I know my life and body are going to change and I know I can figure it out and keep going. It's not too late for me or for you! Even if you have a long way to go... it all starts with the first step1 I have learned how to navigate changes for myself and my clients and I know it's important for you to be inspired too! Let's navigate these life transitions together and continue to redefine what it means to be fit and healthy at any stage of life. How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Feb 20, 2024

The title pretty much says it all! "THIS SH*T IS NOT OPTIONAL". I see so many people approaching health and fitness with an optional mentality... When it's gets hard, you quit. When it's time consuming, you quit When it feels uncomfortable, you quit When you are not motivated, you quit If it "doesn't work for you", you quit A lot of things in life are not optional... health and fitness should be one of those things. From the moment I realized this was a life-long journey I decided to never quit. Sure, I have had my share of set backs and difficulties but I never gave up or stopped completely. It's hard (so hard) to show up and workout or track my food when I don't want to... but it's also hard to parent, or work, or to do many other things I do in a day but I show up and do my best in all things. The difference is the mentality and how I think and speak to myself: It's simply not an option to go more than 2/3 days without a workout. It's not an option to hit my protein goal. I will no it no matter what. You need to adopt this same mentality if you want to keep showing up. At first it will feel forced and before you know it you will be doing new habits without thinking about it. How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Feb 13, 2024

Most of the ways I see other people approaching macros do not work for me. For example: Have you ever found yourself knee-deep in tupperware during a weekend meal prep marathon, only to end up with food that you don't even want by Wednesday? Yeah, me too.. and I hated it. I needed to figure out how to make macro tracking work for ME! I started learning about macros at the same time I learned to budget (which I talk a lot about in this episode). I saw success through being perfect with both and thought I needed to maintain that perfection to maintain the results. This quickly became impossible and I knew I had to figure out how to make macros fit into my life, not the other way around. This episode is full of real talk that you NEED to hear. I love to discuss and teach macros in a way that makes it seem doable for anyone. With a mindset shift, some planning and permission to screw up I think you will find it's more simple than you think! I hope you enjoy this episode! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Feb 6, 2024

Do you get stuck wondering why it feels like you never get any closer to making progress or reaching your goals? Sometimes you even feel like you are working hard but you still quit or get stuck!? Things always happen to cause setbacks in your progress?? There are 4 traits, mindsets, attitudes that I have noticed in myself and my clients over the years that cause this feeling of being stuck. In this episode I am sorting through them with you so you can easily identify if these are what it holding you back... and if so, what you can do to change it! Sometimes it's a default habit, an inconsistent follow through or simply just a matter of wasted time that can be changed if we only notice it first. I think you will find this episode realistic, eye opening and helpful! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Jan 30, 2024

I'm dishing out some real talk about those New Year's resolutions. You know, those promises we all make to ourselves as the previous year fades away? Well, it's time to check in. Are you still working hard toward your goals? Have you already given up? I am somewhere in between, and if you are too... this episode is for you! I'm sharing my personal insights on why a January slow start isn't just okay—it's actually pretty smart. (If I do say so myself!!) What happens when the excitement of a fresh start meets the reality of old habits? What happens when you realize you bit off more than you could handle? That's where we need to pivot to creating resolutions and standards that actually stick. I'll break down how to set goals that won't leave you feeling defeated by the rest of the year and the secret sauce to sustainable success (hint: it's not just about the grind). From taking on one habit at a time to finding accountability in unexpected places, this episode is packed with little game-changing strategies that have improved not just my fitness routine, but my business too. I hope you are ready to make this year truly count! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Jan 23, 2024

I am answering some common questions about workouts in this episode. How to create a workout routine and schedule. How and when to incorporate cardio and rest days. What lifting gear I use. The best equipment to have in your home gym... and more! I really enjoy getting questions from you and being able to give you my thoughts on these topics! I hope you enjoy this episode! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Jan 16, 2024

This episode covers two important topics: The mindset you need to see success with macros and the correct way to find your calorie/macro goals. If you approach macros from a place of restriction you are doing yourself a disservice. Macros are the way you fuel your body for longevity and true health, it's not a quick fix. I help my clients view macros differently and this episode will help you too! Knowing how to set up your macro targets is a common struggle and I wanted to be sure to give you my practical thoughts on that topic. Finding your maintenance calories is the first step to setting up your macro goals (not an online calculator). I think you will appreciate the simple, personalized strategy I give in this episode. How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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 is available now! Go at your own pace and learn how to make macros fit into your lifestyle. Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Jan 9, 2024

The 75 Hard Challenge - The 75 Day Tactical Guide to Winning the War with Yourself. I get a lot of questions about this program: whether or not I have done it, if I think it's a good program, do I recommend it, etc? So... let's talk about it! In this episode I lay it all out there. As you already know, I believe in a lifestyle change. I do not teach restriction, excessive cardio or short term results but I think my thoughts on this challenge will surprise some of you! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Jan 2, 2024

This is the first episode of 2024 and it's going to start your year off in a great way! We're talking about the 4 things you need to do to creating a strategy that aligns with your body's needs and your goals so you can feel confident in your journey. The strategy I lay out in this episode is a crucial part to seeing results. 1. Gain the knowledge 2. Make the choice 3. Have a strategy 4. Commit I go into detail about each topic and explain WHY each is so important in completing. Most people skip these 4 steps and therefore are always stuck in a cycle of wondering if they are taking the right action. I want you to take control of the situation so you can feel in control of your body. This episode will help you get started on the right foot this year! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Dec 26, 2023

Let's chat about the current most popular fitness trends I am seeing all over Instagram! I can't get on social media for any amount of time without seeing something claiming to get rid of the "mom pooch" or "snatch your waist" or release trauma in my body. And as you can imagine.... it drives me crazy. These posts and videos are most commonly created to gain views or mislead you into believing you need what they are selling ... NOT to actually help you. The marketing can be tricky! They target our deepest insecurities and use key words to grab our attention. We are so easily persuaded by the visual that we fail to think through whether that person is qualified to make such claims and whether we need what they are selling. Knowledge is power in the fitness game, the more you know the less you will be distracted by the shiny objects or tempted to try yet another program that is just a sleazy marketing tactic. Get ready for some real talk in this episode!! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Dec 19, 2023

I believe that you do have to understand and track macros to really have success in your health and fitness journey. I don't know if I have ever said that in such a firm way before (since it's not going to match everyone's opinion) but F-it.... it's the truth. I am going to stand by my opinion here. To have confidence in anything you have to understand it ... your fitness journey is no exception. I truly believe that you cannot Intermittent Fast, Keto (or insert any other diet) your way to true health and wellness, not long term. You have to understand your journey to be able to make it work for you. Macros are more than just an App that tracks your food, it's about treating your body well. I talk in this episode about how I do things differently, how macros create freedom for me and why I think they are the best way to overall success in having the body and lifestyle you want. The smart scale I mentioned in the episode: RENPHO SCALE How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Dec 12, 2023

I know how exhausting, overwhelming and stressful this time of year (...or any time of year if we are being honest) is. Which is exactly why you need to hear this episode! There is a way to navigate these stressors without letting it completely derail your health and fitness journey or your mental health. This episode revolves around stress in its many forms and its impact on our overall well-being. I’ll be sharing not just my insights, but also my personal experiences with stress, its effects on physical health, weight loss, and a lot more. I also explain the process I am using to reshape my response to stress triggers, and the necessity of feeling emotions instead of piling them up as stress. I think you will learn a lot and feel empowered after hearing this episode! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast Instagram page @unfuckyourfitnesspodcast and be sure to tag the page when you share the podcast! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Dec 5, 2023

It sounds a bit cheesy to say "macros and workouts changed my life" but, honestly, they did. When I really took the time to look back on my journey from the restrictive and obsessive lifestyle I was living to what I went through to get to the freedom based fitness lifestyle I currently live ... I was shocked at how much different I am now. How different my life is now. I no longer view food as restrictive. I no longer view workouts as punishment. I am no longer obsessed with my food, workouts or what my body looks like. I no longer care what anyone is trying to sell me .... I don't need it. This episode is personal and I think you will benefit from hearing the reality since it's rarely talked about in the fitness space. I hope this episode inspires you to take charge of your own health and fitness. How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the NEW podcast IG page @unfuckyourfitnesspodcast If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Nov 28, 2023

Are you struggling to reset after indulging in the holiday yumminess? A lof of my clients are too! You are probably feeling disappointed that you ate more than you told yourself you would or you missed more workouts than you planned. I know it’s easy to fall into the guilt trap, feeling the need to compensate for that extra slice of pie by doubling up on workouts or severely cutting calories. I can tell you from experience that it not the best way to "get back on track". Punishing yourself is never a good way to make lasting change. Remember, health isn't a one-size-fits-all approach - it's a journey of self-discovery and finding what works for you. I talk freely in this episode about how to navigate the post holiday struggles and I give you permission to be, ya know, a human! This is part of the diet cycle you are stuck in and if you recognize it and make some changes you can stop the cycle for good this time! I think you will really love this episode! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and 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! Connect with me on Instagram @kristycastillofit so we can keep this conversation going! Follow the podcast IG page @unfuckyourfitnesspodcast If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Nov 21, 2023

Are you tired of feeling stress and guilt about enjoying the holidays? Overthinking every party and every meal? Thinking you have messed up and lost all of the progress you made? I've been there and am truly thankful for the time I have put into my mindset, macros and workouts so that I don't have to think this way anymore. I didn't want this episode to be your basic advice that every personal trainer shares on social media. Instead, this episode will equip you with practical tips to maintain a balanced lifestyle, without the need for a restrictive diet or perfection this holiday season. By sharing my simple and real tips and a few personal experiences, I provide honest advice to help you enjoy the holidays without restriction. I also address a few common questions and struggles that I hear often from clients and friends on social media which I know will help you! Focus on making memories and enjoying the holidays rather than stressing about things that won't matter in a few weeks. If you have questions or would like to chat about this more, please message me any time! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and get you the body you want. These workouts can be done at home or at the gym. PRIVATE COACHING is my my 12 week 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! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Nov 14, 2023

I remember feeling like fitness was something I would never be able to fit into my life... not long term anyway. I felt like I was constantly giving up things I loved or rearranging my entire life to meal plan, meal prep and workout. It seemed impossible to do it all. I eventually realized that I needed to do it my way and make it fit into my life, not the other way around. One-size-fit's-all fitness plans were not working for me. I needed something I could actually stick to, that I enjoyed and that would give me the results I wanted... a strong, sexy, fit body! I coach a lot of women who come to me in this same situation, having tried program after program and feeling like a failure because they can't make it work! Trust me... it's not you, its them! Cutting out your favorite foods, trying to get to the gym after a 12 hour work day when you have a home and family to get to, feeling stuck and not making any progress.... I have been there. In this episode I will walk you through a little bit of my journey where I realized how I could make it work and how you can too! A simple mindset shift that will help you realize that it's possible for you too! You CAN seamlessly integrate fitness into your daily routine without having to restructure your life around it. In fact that is exactly what fitness should be: a seamless part of your life! How to work with me: FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine and get you the body you want. These workouts can be done at home or at the gym. PRIVATE COACHING is my my 12 week 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! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Nov 7, 2023

Sometimes it's hard to know whether you should hit the gym or hit snooze when you are feeling under the weather. Sickness is something I used to struggle with in my fitness journey and since I have been sick for going on 7 days ... I decided to get real in this episode about how I have navigated these last few days to hopefully give you permission to navigate in a similar way when you are sick. Being able to listen to and understand your body is vital when you are sick. Your body needs to trust you and pushing it too hard is never beneficial. I know the importance of listening to my body and understanding the value of rest days. "Control what you can" is a quote I live by always but especially in these times. In this episode, I share my personal experience on the blurred lines between self-care and commitment to fitness goals. Taking a day off does not need to viewed as a failure and it doesn't mean you have to "start over". The alol or nothing mindset doesnt do us any favors here. I also share my own tips and tricks on making the most of rest days. It's all about recognizing that fitness is a long-term marathon and not a short-term sprint. I hope you enjoy this episode as an open and honest discussion about the importance of resting during sickness and the role of self-care in our fitness journey. Check out my fitness program options to help you reach your goals! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Oct 31, 2023

Have you ever felt stuck in your fitness journey? Wondering why you're not seeing results despite all your hard work? Feel like you should be seeing changes faster than you are? Well... in this episode I am going to change the way you think about plateaus! Instead of seeing them as a frustrating roadblock, I am here to help you embrace them as an essential part of your progress. Remember, consistency is key, and your body needs a break sometimes to focus on other jobs besides shedding fat and gaining muscle. Patience will be your best friend in this journey of changing your body as you learn to eat more, lift heavier, and accept that hitting a plateau is part of this journey. Celebrate every little win, set realistic goals, and remember to ask yourself the right questions to stay on track. Thinking about a plateau in a new way will be beneficial to you in so many ways. It helps me to be able to stick with my habits even when I feel like I am stuck. I know I will come out on the other side happier than if I would have given up and quit. Check out my fitness program options to help you reach your goals! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Oct 24, 2023

I know it's frustrating not to know the exact steps to take when starting a fitness program. Do you start with nutrition? Do you start with workouts? Do you jump in and do it all at the same time? In this episode I talk about exactly what I would do if I had to start my journey all over again! I remember the feeling of having no idea where to start. I also remember trying to do it all at once and feeling like I was going to hard and couldn't maintain that pace. I feel confident that if I had to start all over again that there are a few things I would do to set myself up for success. In this episode you will learn exactly what those 6 important steps are and how they will put you on the right path. From learning how and why to track your food for two weeks, to setting realistic weekly workout goals, what supplements to add in and when, how many steps to aim for, and how to eliminate distractions that don't serve your fitness goals - I've got you covered. Starting out the right way is important and I want to help you focus on what really matters....after all we are here to Unf*ck Your Fitness! Check out my fitness program options to help you reach your goals! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Oct 17, 2023

Have you ever felt overwhelmed by the thought of jumping back into routine after a trip or vacation? You're not alone. In this episode I chat about my reality of juggling responsibilities while attending my best friend's out of town wedding and my own struggles of getting back on track with my routine. I'll share the real struggles of managing a family, a job, and other commitments while attempting to stay on track. I get real about the mental load that comes with traveling and the importance of honoring that and being kind to yourself throughout the process. The reality is... it's impossible to jump right back into your fitness routine after traveling, When we try to get right back to the grind we end up neglecting the mental load and exhaustion that comes with traveling. The longer we neglect that the more it piles up. I don't think this is talked about enough and I think you will enjoy this real talk and a fresh perspective! Check out my fitness program options to help you reach your goals! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Oct 10, 2023

Are you struggling to find a balance between staying consistent with your fitness routine while also understanding and listening to your body's needs? You're not alone! I talk about the importance of consistency...I also talk about being able to listen to and honor what your body is telling you. But what if they seem contradicting? How do we do both? I know how hard it can be to find a balance. This episode is all about how you can achieve your fitness goals without falling into the trap of the "never miss a Monday " and perfection mindset which is encouraged by diet culture. In my own experience I have found that it's important to make sure your goals align with what your body is able to achieve. It's all about showing up for yourself, in a way that embraces your body's needs and signals. Your body knows best. I know you will learn a lot from this episode! Check out my fitness program options to help you reach your goals! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Oct 3, 2023

It's time to talk about the reality of our fitness journeys. Have you ever found yourself feeling lost in the comparison and self-doubt... feeling like you should have lost more weight or that you should be further along than you are? The key is to separate yourself from the outcome and instead be sure to focus on the daily habits. I am talking to you as your coach in this episode, chatting about the cycle of comparison and the pressure of unrealistic timelines (that we usually set on OURSELVES)! But...let's change the narrative. Let's focus on the present moment and the steps we can take today to nourish our bodies and create the healthiest versions of ourselves. Let's focus on the little daily habits that define our fitness journey. You'll be surprised to see how small changes like hitting our macros, adding in a daily walk and lifting heavier in your workouts can make a significant difference. And, let’s not forget to celebrate the small victories as we navigate our way through this journey, inching closer to our goals each day.Are you more consistent? Are you drinking more water? Are you hitting your macros more often than you were a few weeks ago? Do you have a better understanding of your goals and what it will take to get there? These are all wins! Celebrate that! I hope you love this episode! Check out all of my fitness program options! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Sep 26, 2023

I know protein is not a topic most people get excited about.... but I do. This episode is all about the importance of consuming enough protein and I think you will have a new outlook on the topic after listening to this episode. Getting enough protein in your diet can be a struggle. I want to help you make it simple and even more than that I want to let you know WHY protein is so important. Protein is a major building block of our body. Protein fuels our bodies, aids in cell repair, regulates hormones, supports muscle recovery and so much more. Sometimes when we know the "why" behind something it lights a fire under us to take it more seriously. The 3 most common struggles I hear when it comes to hitting a protein goal are "it's hard", "it's expensive", "it's time consuming". While I am not discounting these concerns I do want to offer different perspectives in this episode as well! I think you will learn a lot about in this episode about the importance of hitting your protein goal and you will feel a little more passionate about trying to hit that number. That is my hope anyway! Check out all of my fitness program options! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Sep 19, 2023

Do you ever get caught wondering if your fitness journey will ever feel like a lifestyle? What would that look like for you? Will it ever feel easy to hit your protein goal? Will working out ever become a habit? I know my clients struggle with this and I thought you might too. I have been on my fitness journey for almost 15 years and if I am good at one thing... it's making fitness a lifestyle! Creating a sustainable fitness lifestyle is more than just about losing weight or gaining muscle, it's about creating consistency in what YOU are able to do. It's about setting realistic goals that fit into your life, not the other way around. The quick fixes, the 30 day challenges and the restricting have got to go! You will need to focus on importance of daily tasks and habits rather than the huge end goal. In this episode I will walk you through my thought process and some mindset shifts to make so that your fitness journey can begin to feel simple. Your fitness journey is about you, your health, and your wellbeing. Check out all of my fitness program options! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Sep 12, 2023

I am sure you have heard of calorie and carb cycling and have probably wondered if it is beneficial for your health and/or weight loss journey. In this episode I will be explaining my honest thoughts on both topics. The truth is these methods might not be the best approach for you if your goal is to look good, feel good, and enjoy food freedom. I view carb and calorie cycling as something that is unnecessary and something to further confuse you in your journey. Yes, most things in the health and fitness industry have their place and are helpful for some people. The question is... is it right for YOU? Does it match your goals? Do you want to take on the hassle of counting carbs daily and living your life around high and low carb days? Is this giving you food freedom? Is this even help or necessary to get you to the goals you have? I help my clients understand how calorie and carb cycling are best naturally incorporated into your lifestyle to complement health and fitness goals. I want you to learn how this can be implemented in a non-restrictive manner and on your terms, allowing you to enjoy meals and satisfy cravings throughout the week, without the pressure of waiting for the weekend. Check out all of my fitness program options! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Sep 5, 2023

What if the only thing holding you back from achieving your fitness goals was your mindset and the fact that you keep giving up? Would you be willing to change that? Here are some questions to ask yourself: Do you rely on motivation to keep you going? Do you want to quit when the results don't come fast enough? Do you struggle to stay consistent? Do you show up even when you don't want to? Are you showing up as the person you want to be? Are you hitting your macros? Truth bomb ... those reasons are exactly why you never get to your ultimate goal! I will always talk about the importance of persistence and consistency in your fitness journey. Too often, I see people quitting when things get hard ... unaware that the results they are working toward are just around the corner. If you just keep going for one more week ... one more month, the results you want will come. I believe in pushing through, adjusting your plan as needed, and staying the course until you witness the change. Success in fitness isn't a sprint, it's a marathon. It's not about how fast you can get to the finish line, but about the steps you take to get there. There are many different routes to success but the basics will never change. Getting enough sleep, staying hydrated, adequate movement, weight training, tracking your macros and setting realistic goals. Fitness is personal, and the key is to find out what works best for you and stick to it. Check out all of my fitness program options! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Aug 29, 2023

Progressive overload is a pretty popular term in the online space these days and I want to give you my thoughts about it. Instead of it being another thing you have to try to navigate, I would like to help you understand what it means and whether or not it is something that you need to implement into your workouts. I do not recommend progressive overload be a focus for everyone in a workout program, sometimes it can do more harm than good. It is important to get consistent with your routine and to be able to execute good form before pushing too hard. Pushing yourself in your workouts is important and there are many ways you can do that. Whether it's the weight, reps, sets, or tempo, it's all about striking a balance and not losing sight of the fact that progressive overload is not to be mistaken for a some sort of magic, but rather a tool that can be counter-productive if misused. Remember, it's not about jumping in headfirst into grueling workouts. It's about preparing your mind, mastering the basics, and then gradually stepping up the game. Speaking from personal experience, I can tell you that your workout priority should be all about setting a realistic workout schedule, getting your form right, and picking the right weights. Find out how I navigated my way back to the basics in my exercise routine and how that can serve as a blueprint for your routine. I hope you enjoy this episode and my take on a popular topic. Check out all of my fitness program options AND a new addition...Macro Coaching program! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Send me a text with episode ideas or just to say hi! Support the show

Aug 22, 2023

Are you ready for some real talk about fitness and life? This episode covers 11 topics that I really want you to know my thoughts on. Everything from carbs to confidence, from feeling sexy to saying "fuck no" to things that don't align with you. I get many messages with reoccurring themes and today I complied them to set the record straight. In this episode, we'll talk about carbs and rest days being not only good... but necessary. We will chat about societal standards and the freedom to embrace and be confident in yourself. We'll discuss the courage to say no to what doesn't align with you and the importance of staying true to yourself, despite the noise around you. We’ll talk about overcoming gym intimidation and accepting uncertainty as a natural part of your fitness journey. Learn to deal with insecurities, keep a laser-like focus on your personal goals, and discover how to manage the intimidating gym-goers. We all need a good pep talk sometimes! ✨NEW LINK THIS WEEK ✨ Check out all of my fitness program options AND a new addition...Macro Coaching program! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Aug 15, 2023

In this episode I'm going to shed light on some technical aspects that I often find my clients questioning. We'll be reviewing the importance of rest times during your workouts, the role pre-workout meals play, and the best approach to stretching before and after your sessions. Remember, while these aspects are very important, nothing beats consistency, macro tracking, hydration, sleep, and regular exercise when it comes to achieving your fitness goals. Now, imagine this: you're at the gym, about to start your workout but you're unsure about which weights to pick or the rest time between sets... Sound familiar? I've got you covered! In this episode, I talk about the concept of supersets and guide you on how to balance rest and fatigue to get the most from your workout routine. We'll also discuss dynamic stretching versus static stretching and the role each plays in mobility, longevity, and overall body health. And I also answer the very popular question: what should I eat before a workout? Enjoy the episode! ✨NEW LINK THIS WEEK ✨ Check out all of my fitness program options AND a new addition...Macro Coaching program! https://www.trainerize.me/profile/kristycastillofit/Kristy.Castillo/ Check out my 1:1 coaching 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips and community with other like-minded ladies and more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Support the show Send me a text with episode ideas or just to say hi! Support the show

Aug 8, 2023

Have you ever focused so hard on the number on the scale dropping...assuming that's where you will find happiness? Do you tend to associate a toned body with confidence and an overweight body with lack of it? You're definitely not alone! In this episode I am talking about how to attain true happiness in your fitness journey... and it goes beyond body shapes and sizes. We are going to debunk the myth of equating fitness with happiness, proving that it's not about having the perfect body, but about nurturing a healthy relationship with food and recognizing your worth. Why do we desire a smaller body? Why do we have a terrible relationship with food? In the second part of this episode I talk about how our childhood eating habits and thoughts around food can affect our body image and relationship with food in adulthood. It's all tied together! We're going to dig into these topics and help you understand that it's not just about food and exercise. It's crucial to realize the 'why' behind wanting the body of your dreams, and most importantly, how to create a loving and positive relationship with food and your body. If you need help getting to your goals you need to check out my Private Coaching program! This is where we cut the BS, and I teach you what to do to get the results you want - for life! This is the best way to fast track your results! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Aug 1, 2023

Ever felt overwhelmed by the fitness industry's flashy images, constant product sales and unrealistic expectations? I've been there, and I'm here to tell you, there's a better way. Let me take you on a journey where I learned to tune out the noise and built my dream body, all while juggling the roles of a mom, wife, and business owner. The secret to my success? A four-step process I'm about to lay out for you. I'll share my own experiences with this process, how I cut the BS and how I make it all fit into my life. Remember, it's never too late to start working towards the body you want. This episode is not about fitting into society's mold, it's about breaking away from it. It's about creating an atmosphere of habits and knowing that it's possible with a different approach. It’s about having a clear vision of what you want your body to look and feel like and tuning out the external noise. We'll also discuss the importance of reassessing your progress every few weeks and making sure you are sticking to the routine that will build the body you want. No more quick fixes and no more giving up!! So, are you ready to join me on this journey towards building your dream body? Tune in for some real talk and no-nonsense advice! If you need help getting to your goals you need to check out my Private Coaching program! This is where we cut the BS, and I teach you what to do to get the results you want - for life! This is the best way to fast track your results! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jul 25, 2023

I get a little spicy in this episode! I have been on my own fitness journey for 14 years and I have heard it all. So many comments and opinions on my body, the way I eat, the goals I have... all of it . When I first started I thought everyone would be proud, want to join me and get fit too! Or at least be supportive... and I was wrong! It turns out people make fun of things they don't understand or are not willing to work for. (Ope... READ THAT AGAIN) If you are on your own fitness journey you will encounter this negativity too and I want to give you a real perspective on my thoughts and some suggestions on how to handle it. And no.... my advice is not to ignore it or to roll over and take it! Along your journey you will face judgement, comparison, criticism, defeat and more... from others and yourself. It's just the way it is. Learning to expect it, navigate and handle it all when it comes is key! I hope you enjoy my real thoughts and sass on this topic! If you need help getting to your goals you need to check out my Private Coaching program! This is where we cut the BS, and I teach you what to do to get the results you want - for life! This is the best way to fast track your results! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jul 18, 2023

I know it's easy to think that if you are not seeing the results you want with your workouts that you need to push harder.... do more. But does it every occur you that you might actually need to be doing less? Slowing down? Give your body a break? We, as humans, need rest. I know, I know... I didn't want to believe this either. I learned the hard way that it's true. I pushed too hard mentally and physically which led to anxiety, depression and autoimmune issues. If you are struggling with any of these things you just might need to slow down too. In this episode I talk about the importance of slowing down, what that looks like and how it can benefit you. I know it's not easy ... I am giving you permission to slow down. If you want to learn more about how rest, macros and workouts can lead to a body you love ... check out my Private Coaching program! This is where we cut the BS, and I teach you what to do to get the results you want - for life! This is the best way to fast track your results! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

Jul 11, 2023

Macro tracking is one of the most confusing and daunting topics for my newer clients and for people that are new to fitness. It used to be very overwhelming for me too and it has taken me YEARS to figure out a way to approach macros in a way that is less time consuming and that works as a long term lifestyle. Tracking is the best way to gain the knowledge you need about food. You learn so much about calories once you start tracking and seeing food for what it actually is. Macro tracking is not a diet... it's understanding food and how it fuels your body. It's understanding fitness and not just "starting a diet". Your mindset matters the most. Approaching macros with a positive mindset and knowing this is a lifelong journey is helpful in taking some of the pressure off. So many people want to be perfect with tracking macros in the beginning and its just not possible. I have a few different ways that I think and ways that I track to make things super simple for me and I am super excited to be able to share them with you in this episode. If you want to learn more about macros in a way that is sustainable for you.. check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

Jul 4, 2023

I spent a lot of years chasing weight loss... when what I really wanted was to change my body composition. If I knew then what I know now I would have saved myself years of stress from restricting foods, fearing carbs, endless cardio and hating on my body. Sound familiar? When you make your goal about more than weight loss it becomes easier, more enjoyable and is much better for your overall health. When you spend years under eating and stuck in the diet cycle it wreaks havoc on your body. Your metabolism and hormones suffer and therefore you cannot lose the weight or build the muscle you want. You stay stuck and frustrated, In this episode I explain body recomp and talk about the benefits. I also talk about my journey with my body and my journey of coaching other women through body recomp. I hope you enjoy hearing the truth from a few different angles. If this sounds like something you would like to get started with I created a program that you can start today! BODY RECOMP is a 12 week programmed designed to take you through workout stages to change your body and macro targets designed to fuel your body, not starve it. And the best part is... I will walk you through the process! BODY RECOMP PROGRAM IS AVAILABLE HERE Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

Jun 27, 2023

Your environment can be the reason you succeed or the reason you fail in your fitness journey. In this episode I am not talking about morning routines, meal planning, etc, Those things do not work for me. Let's dig deeper! The things you see and hear on social media, your home, your car, your friends... that is your environment. What you are surrounded by every single day has a huge effect on your mentality which affects you physically. These are the things most people overlook in their fitness journey, in their life. A little clean up of your environment goes a long way. I hope you enjoy this episode full of real talk and my own experiences of setting up my space for success. I help my clients dig into these situations in my Private Coaching program. These little changes are the difference between failure and success. Your environment matters. I know you are going to love this episode! If you need some support please check out the ways you can work with me below! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jun 20, 2023

Mindset shifts are HUGE! Once you can think about your fitness journey in a way that makes sense to you the work becomes easier. A new outlook can really change the choices you make and those choices bring results. I am sure you have heard the analogy: Walk, Crawl, Run. It's a great analogy! I took that and turned it into a Marathon mindset. A marathon is a very long race, very similar to your fitness journey. You wouldn't just wake up one morning and decide to go run 26.2 miles without any prior training. There are steps that need to be taken to get your body ready for such a long race. Steps that will set you up for success. Preparation. You can use this "long distance" mindset in your fitness journey too. Once I started viewing my fitness journey the way I explain in this episode everything changed fro me and my body. I know you are going to love this episode! If you need some support please check out the ways you can work with me below! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

Jun 13, 2023

Buckle up for some real talk in this episode! As someone who has struggled with inner confidence I often get sick of hearing or seeing cheesy quotes that make me think it should be easy to attain. Confidence wasn't easy for me and in this episode I talk about the real way to attain inner confidence. REAL confidence. The kind that you worked so hard for it would be impossible for anyone to rip it away from you! Imagine what it would feel like to be so confident in yourself that even on your bad days you knew you were strong enough to handle it, you knew they would pass, that you would be fine. That's what happens when you fail enough and still survive. That's what happens when you decide who you want to be and show up as HER... even if SHE is having a bad day. Listen close to this episode as I dive into what it looks like to have inner confidence. It's not super sexy... but it's worth it! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jun 6, 2023

I just turned 42 years old. I don't think of 42 as "old" but I did grow up (for whatever reason) believing that we should naturally feel and/or look worse with age and that is simply not true. In this episode I am talking about how I am able to stay fit and make fitness simple as I get older. I do not worry about nutrition because I know exactly what to do. I do not stress about missed workouts because my body trusts me. I no longer live with a restrictive mindset ... and you don't have to either. In this episode I go into detail about setting a good foundation, showing up even when I don't want to, consistency and I even talk about how this all helps me through some anxiety and depression. Everything I know about fitness I learned the hard way and now that it's simple for me... I want to share the details with you. This is possible for you too and working with a coach is the best way to expedite the process and hit your goals! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

May 30, 2023

Fat Loss is not one of those super exciting topics but it really is something I enjoy talking about. If I am being honest... part of the reason you can't lose the weight is because you are not being specific enough about it. Your goal is too broad and you don't know how to narrow it down. In reality you don't want to lose weight, you want to lose FAT. Trust me. Knowledge is power and this episode is going to give some eye opening information so you can change your habits and hit your goals! There is a lot of misinformation out there and I want to make it simple for you. I specialize in helping my clients tone up, lose fat and gain the confidence that comes with it. I want you to have the information you need to be able to hit your goals. Most coaches will only give you bits and pieces of the truth to keep you guessing but I am giving you all of the truth bombs! Enjoy! There are many ways to lose fat and working with a coach is the best way to expedite the process and hit your goals! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

May 23, 2023

I get this question often: "How do I know if I'm eating enough?" Your body is smart and chances are it's giving you signals to let you know whether you are eating enough or whether you need more calories/energy. Most of the physical signs of not eating enough have become so common that unfortunately we don't recognize these signs when they arise. In this episode I talk about 6 very common signs that you are not eating enough. Some additional signs include: Extreme hunger and cravings Loss of strength during workouts Difficulty falling and staying asleep Low libido This episode will open your eyes to the reality of what under eating, cutting carbs and constant dieting is doing to your body. The good news is... it's a simple fix to start feeling better. I help my private coaching clients navigate this! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Support the show Send me a text with episode ideas or just to say hi! Support the show

May 16, 2023

The most common thing I hear from women that come to me for help with weight loss is "I eat pretty healthy so I don't know why I'm not losing weight!". There are so many things that go through my head when I hear this... What does "healthy" mean to you? How long have you been eating this way? Are you eating enough? Are you exercising too? Eating "healthy" isn't enough to lose weight and keep it off and here's why: Your body needs a certain amount of food to be able to function. If you are only eating healthy but not eating enough your body will continuously store fat to use as energy. Dive into this episode to learn why tracking is important and to hear the truth about how to lose weight and keep it off for life. It IS possible but there is a certain way it needs to be done! If you need help please check out my Private Coaching service below! Check out my Private Coaching program, where we 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! https://www.kristycastillo.com/coaching Shop all fitness programs at: https://www.kristycastillo.com/workout-programs Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

May 9, 2023

The diet cycle and the constant obsession with your body can wreak havoc on your mental health. It's draining, it can make you feel like you are doing everything wrong, like you have no self control. It's draining. One of the biggest wins in my health journey has been my improved relationship with my body and my mental health. I used to say things like "The gym is my therapy" and "My workouts are my therapy" but that is not something I agree with anymore. I learned the hard way that workouts are not a substitute for therapy. Workouts are good for your health, physically and mentally, but they are not a replacement for seeking help if you are really struggling. You can focus on all of the right things... the macros, workouts, progressive overload, water, supplements, etc but if you don't also focus on your mental state you will not feel satisfied in your journey. Your workouts, your nutrition and your mental health are all linked but should also be addressed separately to make sure there is a balance. I get real in this episode about my own experience with my physical and mental health and I hope it helps you. Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

May 2, 2023

So many of my clients struggle with "falling off track on the weekends". They are able to stick to their plan during the week and then blow it when it comes to days with less of a routine. I am excited to talk to you about it and let you know my thought process and what I have learned over the years. I think what I say will surprise you. I used to struggle with the same thing. I used to measure everything I ate, plan every meal, restrict foods and then fall all the way off track. I know how frustrating it is to plan it all out and still not be able to have self control at times. But what if I told you it has nothing to do with self control or planning...! If you can relate to feeling this way then you need to listen to this episode. There are a few things you need to ask yourself and some mindset shift to make so you can set reasonable goals, stick to them and stop being so hard on yourself. It starts with YOU and I am here to guide you along. Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Apr 25, 2023

This might be one of my favorite topics and favorite episodes. If there is one think I am a master of ... it's a habit!! Habits are hard to break...good and bad. That's why it is so important to make sure your habits are geared toward your goals. Otherwise you spend a lot of time stuck in a cycle of wondering why you waste so much time doing what seems like "nothing" or why you can't seem do the things you say you will do. In this episode I dive into a few unhealthy habits, why we have them and what you can do to stop those habits and replace them with something more productive, things you can be proud of. I hope this episode helps you change your mindset and set up some new healthy habits! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Apr 18, 2023

This episode is a sneak peek into how I personally switch my mentality, my nutrition and my workouts going from Winter to Spring. My goals for Winter are not the same as my goals for Spring and it takes a different mindset and different actions to get me the results I want. You are getting a "behind the scenes look" at what I do for my workouts, how I change up my macros and my exact mindset shifts to make sure I am set up for success. The mindset shift, knowing WHY Being able to adjust and make changes in your fitness journey is the key of making it a lifestyle. You cannot expect to be able to workout, eat and live the exact same way year round... and honestly, you shouldn't want to. I use the Winter to loosen up my macros and to gain muscle while I use the Spring to lose fat and lean out my body. This works best for me. I hope this episode helps you think about what will work best for you and I hope it encourages you to take a look at your current fitness plan and make some changes to hit your goals. SHRED fitness program: https://www.kristycastillo.com/SHRED Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Apr 11, 2023

Hitting your macros, getting at least 4 workouts in per week, executing proper form, drinking enough water, using high quality supplements... all of that matters! But there is 1 special skill you need to master to get into amazing shape, especially if you want to maintain your results for life. I have learned in my 14 year fitness journey that the thing I talk about in this episode is the magic most people are missing. It's not super sexy... but it's the truth This episode is a dash of real talk ...which just so happens to be my favorite kind of talk! I give it to you real. I hope you enjoy it! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Apr 4, 2023

Your focus determines your reality. When you are feeling stuck and overwhelmed in your fitness journey it's often because you lack focus. You are thinking about too many things at one time which causes you to not know what kind of action to take. (I know, I've been there!) You would like to lose weight, tone up, have energy, build muscle, fit in your clothes with confidence, fix your relationship with food... and on and on... You need to focus on ONE of those things at a time. This will help you make progress, see results and build momentum to keep going! Once you see progress and feel like it's become a habit you can move on to the next goal/focus. Give this episode a listen if you need a new outlook (...or focus) in your journey! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Mar 28, 2023

In this episode I am talking all about maintenance calories. What they are, how to find yours and why they are so important. This will help you lose weight and keep it off for life. Finding the set point of your body is so important. In fact I would go as far as to say that if you do not know your maintenance calories (your body's happy place) you will not be able to ever have the body you want. Most people are already eating less than they should be and when they want to lose weight they eat even less. That causes your body to hold onto fat for energy. You must get your calories up to a level place so you can enter a calorie deficit that will actually pay off for you. THIS is how you can eat more AND lose weight. Most people would rather skip this part and go straight to a magic pill or shake BUT NOT YOU! You are my person and you are doing this the right way! I hope you love listening to this episode as much as I loved recording it! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Mar 21, 2023

If I could go back and begin my fitness journey all over again there are SO many things I would do differently! Starting with focusing on being strong and not skinny... that would have saved me a lot of time and allowed me to eat a LOT more calories! There are so many things that can distract you and cause you to not see results even though you are putting in the work. In this episode I talk about a few of those distractions. Calories burned during your workout Variety of workouts The time of day you eat Heart rate zones Yes these things can play a part in your fitness but when it comes to burning fat and seeing your body change other things are so much more important. I know this episode will help you! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Mar 14, 2023

Do you ever look at someone and wonder how they are motivated to workout all the time?! I have definitely struggled HARD with feeling motivated in the past. I tried to find a strong enough "why", tried to keep the promises I made to myself and still struggled to show up at times. In this episode I break down what motivation really is, how it can be different for everyone and how you can continue to keep yourself motivated. Motivation isn't a feeling... it's a reason. It's the reason you show up for yourself even when you don't want to. I know this episode will help you change your outlook on motivation! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Mar 7, 2023

Keeping your workouts fresh and exciting while still seeing results can be a really BIG battle in your fitness journey. In this episode I talk about 7 ways you can spice things up while still building the body you want. In my 14 year journey with workouts I have realized that if your workouts are fun but you don't see results... you will quit. On the flip side if your workouts are boring but you are seeing results... you will quit. There has to be a good balance of both to keep you wanting to show up day after day for YEARS. Amiright?! Tune in today for some real talk and find out my best ideas!! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Feb 28, 2023

A healthy relationship with food is one of my favorite things to talk about and to help my clients improve. I struggled hard with the diet cycle, thinking carbs were bad, assuming I couldn't build my dream body while enjoying foods I loved, etc! Having a healthy relationship with food is important for so many reasons. In this episode I talk about some of my past experiences/struggles with food and 3 of the main reasons why bettering your understanding of food is beneficial. These practical reasons will open your eyes to a better understanding of why this matters... other than just physically. Food quality matters but being able to enjoy ALL foods matters more! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Feb 21, 2023

If you feel like you're constantly falling off track with your fitness... LET'S TALK! I've got a few tips for you! I know it's frustrating to feel like you're always slipping up and having to start over. In this episode I talk about the 3 ways I get myself back on track immediately so you don't have to wait until the next day or even the next Monday to start again. There are a few things I do to get right back to the correct mentality when I feel crappy about some choices I have made. (Cough cough.. too many oreos 😋) 1. Something to feel better immediately 2. Something to set yourself up for the week 3. Something to set you up for long term health Join me as I dive deeper into these tips in this episode! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Feb 14, 2023

In this episode I go into detail about how the simple mindset shift of setting STANDARDS instead of GOALS can help you take action. I have a lot of clients that come to me with a similar problem: they struggle with taking action toward their goals. For example: You have a goal of getting in 4 workouts this week..you even put them on the calendar to ensure you have the time..and still you don't get those workouts done. WHY?!? Goals can feel exciting at first and then sometimes become overwhelming ... which causes us to not take any action at all. Setting a standard for the version of yourself that you want to become can feel empowering and you when you feel empowered you are more likely to take action. Join me for some real talk as I dive deeper into this concept! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Feb 7, 2023

Late-night bottomless snacking, eating out of boredom, mindless "out of control" eating ... does sounds like you? If you've ever struggled with overeating, you're definitely not alone-I used to too, and honestly there are some days that I do too! In this episode I’m talking about WHY you feel out of control around food and the simple mindset changes you NEED to make to help you avoid feeling that way. This episode is full of what you actually want and need to hear - not BS tips you wont ever use! I can give you all the tips in my "toolbox" but until you recognize the problem for what it really is (don't worry...I tell you in this episode) and begin to make some changes... you will be stuck in the cycle. Join me for some real talk on how to enjoy and feel in control around food! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jan 31, 2023

I am excited to share with you exactly how I eat to keep my body in shape year-round. It's the most simple way to build and maintain your body. I have been "through the ringer" of diets and quick-fixes in my 14 year fitness journey and I can confidently tell you that right now, as a 41 year old, busy, mom of teens, this is the simplest it has ever been to maintain my body. I have tried it all: Paleo, vegan, Beachbody containers, shakes, intermittent fasting, carb cycling, obsessive calorie counting ... and it was ALL a dead end. The way I eat and workout now is like second nature. My body trusts me - and that is the KEY ! I know this episode will inspire you to know that food freedom is possible for you too, and it's more simple that you might think! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! I appreciate all of your support! Become a badass supporter of the show HERE! Send me a text with episode ideas or just to say hi! Support the show

Jan 24, 2023

Macro tracking can be overwhelming.... am I right ?! There is so much information on the internet and each person you look up to on social media seems to be teaching macros a different way! Which leaves to figure out if it's right for you and how to start! In this episode I am breaking down how to start tracking macros as a beginner. I am also walking you through exactly how I teach my clients to track macros. I specialize in teaching busy women to track and learn about macros in a way that makes sense and is doable for them... because that is how I needed it to be for me too. Early in my fitness journey I realized I did not want to be measuring out my foods, cutting out food groups or obsessing over whether the food was "good" or "bad". I knew I needed this to be more flexible and to feel like freedom rather than restriction. That is what I want for you too! I am giving it to you real in the episode (as usual) and I know you will benefit from it! Tracking macros (when done right) can add to your life... not take away from it! Shop fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! Send me a text with episode ideas or just to say hi! Support the show

Jan 17, 2023

If you think you need a ton of workout equipment to see results in your fitness journey this podcast should change your mind! Most of my clients start with only a few sets of dumbbells...and this might surprise you, but that's how I started too! I know sometimes purchasing heavier weights isn't in the budget or you simply don't have the space for more equipment. In this episode I am talking about 9 different ways you can continue to level up the difficulty of your workouts and get the results you want, even if you only have access to minimal workout equipment. Here are just a few: Supersets Pyramid training Tempo changes Circuits Keeping your body challenged is most important and I want to teach you how to do that and not break the bank! It's more simple than you thought. You do not need a ton of equipment, space or time to change your body. As always I want to keep it real and remind you that YOU CAN DO THIS! Fitness programs at: https://www.kristycastillo.com/workout-programs Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! Send me a text with episode ideas or just to say hi! Support the show

Jan 10, 2023

I work with so many clients that almost quit their fitness journey if the number on scale doesn't go down as quickly as they would like....Sound familiar? It's great to have a weight loss goal but how quickly the weight comes off is so often completely out of our control. It's important to have other ways to measure your progress. We put so much emphasis and value on the number we see when we step on the scale. We allow it to dictate our worth and how we feel about ourselves. In today’s episode, I’m giving you some real talk about: -Why the number on the scale is out of your control -Why non-scale victories are important to celebrate -How to have a healthy relationship with the scale Listen to this week's episode for a dose of real talk on how to tell if you're actually making progress in your journey and for my best tips on how to have a healthy relationship with the scale. 😍 Whether you’ve just found me or you’ve been here from the very beginning, I’m truly HONORED that you have taken the time to be here with me and listen to my podcast-you have no idea how much that means to me! Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! Fitness programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! Send me a text with episode ideas or just to say hi! Support the show

Jan 3, 2023

Happy New Year! If you are anything like me, you have set a New Year's resolution or some new goals that include losing weight, toning up or getting healthy. Setting goals to become better is always a good thing! But how many years have come and gone without you seeing the results you want to see?! This year is going to be different! In this episode I am letting you in on the 3 simple things that will help you see results in 2023. And let me just be honest.. A 30 day challenge and a 3 day detox is not the way! The 3 things I explore in this episode will help you to be able to focus on what matters so you can make lasting change. And the best part is: it’s simple! I know this episode is going to help you gain the mindset you need to start this year strong! Check out my 1-1 coaching program, where we 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! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! Fitness programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Click here for all my favorite things... Amazon finds, supplements, discounts! Send me a text with episode ideas or just to say hi! Support the show

Dec 27, 2022

Today’s episode is a special one for me, not only because it's the last one for 2022, but it’s also my 40th episode! As we wrap up 2022, I really just wanted to have an honest conversation and share some of my very real thoughts (and struggles) that have happened in my life over the last year. In today’s episode, I’m talking about: - My fears and hesitations around starting my own podcast -Why you should ALWAYS be and embrace your true, authentic self -Finally understanding and dealing with anxiety and depression as an adult, and not being afraid to ask for help as I heal -Learning to accept the ups and downs on your journey, but also still showing up in a way that works for YOU in your season of life Whether you’ve just found me or you’ve been here from the very beginning, I’m truly HONORED that you have taken the time to be here with me and listen to my podcast-you have no idea how much that means to me! I’m an open book, and I promise to always show up as my most authentic and genuine self here. I plan to continue sharing my truth and journey with you as we head into 2023, and I would love to get to support you, however you need it! Join my brand NEW Winter Shred Series HERE! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! Check out the FULL SHOW NOTES (link below) for ALL of my links and resources from this episode, and more! https://www.kristycastillo.com/episode40 Send me a text with episode ideas or just to say hi! Support the show

Dec 20, 2022

When it comes to your fitness journey, I don’t think most people realize that you shouldn’t be doing the same thing forever (like constant dieting and cardio to get the body you want-this used to be me)! You’ll actually go through different phases throughout your fitness journey. I’m excited to dive into each part in more detail with you here today! In this episode, I’m talking about the 3 main phases of fitness. I want you to understand what each phase entails, what will be happening to your body during each phase, why experiencing the different phases (just like the different seasons throughout the year), is necessary, and more. I truly believe knowledge is power-especially when it comes to your health and fitness, and your specific goals. If you’re stuck in the ugly dieting cycle and you think you’ll have to do endless cardio workouts that you don’t enjoy for the rest of your life, I’m happy to tell you that you do NOT! Once you understand how your body works and what it needs to really thrive and flourish, you’ll be unstoppable. If you know you’re ready to get to this point and need some help along the way, I would be honored to walk with you and show you that it is possible! Join my brand NEW Winter Shred Series HERE! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! Check out the FULL SHOW NOTES (link below) for ALL of my links and resources from this episode, and more! https://www.kristycastillo.com/episode39 Send me a text with episode ideas or just to say hi! Support the show

Dec 13, 2022

I really want to bring awareness to something that I know can be triggering for some to hear, but I also know it’s extremely important for me to share about. Disordered eating (this is different from a specific eating disorder) is something I used to struggle with, and the majority of my clients are struggling with this in some aspect when we first start working together. In today’s episode, I’m talking about: -My personal story of suffering with disordered eating -The hard truth surrounding disordered eating due to diet culture, wanting to lose weight and be smaller, etc. -Learning to fuel your body and view food differently (aka not let it control your life) Whether you’ve personally experienced disordered eating or not, it is a very real thing, and it’s just not the way to live. I KNEW this was a subject I needed to bring to light, because I am living proof that you can overcome this, and only great things will happen as a result. I absolutely love seeing the ladies I work with learn to fuel their bodies, and as a result, gain confidence, and feel fulfilled. I want you to know that there is a better way, and you CAN feel better when it comes to your health, and your body-for life! Check out my 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode38 Send me a text with episode ideas or just to say hi! Support the show

Dec 6, 2022

We’re officially into the holiday season, and the final month of 2022-pretty crazy, right?! This time of year can bring about a lot of emotions for people. For many women, it seems like they either start obsessing over their nutrition and workouts, or they just throw in the towel completely and say ‘f*ck it’ until January. I really just want to share some advice that has helped me (as well as the ladies I work with) during the holiday season, and I hope it does the same for you. In today’s episode, I’m sharing my top 3 tips to help you enjoy this holiday season. Think about what you really want your holiday season to look like (ex. being realistic with your health and fitness goals and not comparing to everyone else), why something is better than nothing, and more. I spent WAY too many years not being fully present, and not really enjoying the holidays with my loved ones. I don’t want you to go through that, because it doesn’t have to be like that! These thoughts have really been on my heart lately, so I hope this information comes to you at the right time. Remember-this time of year is meant to be enjoyed, and it can look however you want it to! Check out my 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode37 Send me a text with episode ideas or just to say hi! Support the show

Nov 29, 2022

Something I hear often from the ladies I work with is that they struggle going to the gym, and when they do, they don’t feel confident being there. While I normally work out at home, I do go to the gym when I’m traveling, and I’ve struggled with these same feelings too! I’m excited to provide some helpful tips if you do prefer going to the gym, and you want to really enjoy being able to do so. In today’s episode, I’m sharing 11 tips to help you feel more confident in the gym. I’ll be talking about the benefits of working with a trainer, going with a friend who is experienced (or inexperienced), following a specific workout program when you’re there, and more. My ladies who are regular gym-goers helped me with some of these tips, and they were happy to share their best advice for going to the gym-I’m thankful they did! Honestly, this really comes down to your mindset; you have to remember that everyone in the gym is a beginner at one point, and everyone there is just trying to better themselves. Ultimately, I want to encourage you to get your body moving and find what kind of workout plan and environment works best for YOU and your goals-especially long-term! Check out my 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode36 Send me a text with episode ideas or just to say hi! Support the show

Nov 22, 2022

In reality, you probably know your fitness journey is going to take longer than you want it to, but..you want it to happen as quickly as possible too. I totally get it, and this is definitely NOT a sexy topic, but it absolutely IS something you need to hear. I’m happy to be the one to bring this information to you! In today’s episode, I’m talking about: -Why you feel like you need to see results right away (insert instant gratification) and feel like you’re failing if you don’t -What it looks like as you begin to reprogram your way of thinking about what you’ve learned from the health and fitness industry (like quick fixes don’t work long-term!) -Reasons why your fitness journey is going to take longer than you want it to -Considering everything you've done to your body, as far as how you’ve treated it, what you’ve put into it, etc., and how your body responds in return Until you make the choice to do something that is going to work for your long-term health and fitness goals, you will stay stuck in the ugly dieting cycle-plain and simple. I always want to show up as my most authentic self, and sometimes that means sharing the stuff people don’t want to hear (but NEED to). You don’t need to give up or beat yourself up over what you’ve done. I do want you to gain awareness and understand that your body is something beautiful, cherished, and should be protected though, no matter what! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode35 Send me a text with episode ideas or just to say hi! Support the show

Nov 15, 2022

If you know me well at all (unless this is your very first time here, and if it is, thank you for being here!), you probably know I love macro tracking. It’s something I personally do and live by, and it’s a major part of how I work with and coach my ladies too. It’s such a phenomenal way to learn more about your particular body, fitness, and overall health journey, and the flexibility of tracking macros is one of my favorite parts. In today’s episode, I’m talking about: -How I first help my clients with their nutrition and taking things one step at a time -What calories and macros actually are, and how they’re connected to help your body function properly -Why ‘loosely’ tracking and not obsessing with your macros will still get you positive results -4 ways to help you not be obsessive when it comes to your macros and nutrition I want you to really understand why you’re tracking macros, doing certain workouts, drinking your water, etc., because then you can trust the process, and know it will all work together for you. You don’t have to keep looking for quick fixes and the next ‘fad diet’, and you don’t need to strive for perfectionism either. It’s totally possible for you to feel confident, knowledgeable, and see success with your health and fitness long-term without obsessing over every little thing-I promise! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode34 Send me a text with episode ideas or just to say hi! Support the show

Nov 8, 2022

When you’re setting goals on your health and fitness journey, it can be really difficult to achieve those goals long-term. Whether you’re wanting to lose weight, gain muscle, and/or just totally change your body composition, you probably have no idea how to make it happen, or how to keep your results for good. I’ve had SO many ladies come to me over the years who have gone on diets, seen success for a little bit, and then ‘failed’ after a while-it used to happen to me too! In today’s episode, I’m talking about: -Why you don’t really understand how to lose weight and/or gain muscle, and keep it off long-term -What it actually looks like to take your time and master one thing at a time on your journey -My own story of getting consistent with one thing at a time on my fitness journey, and how I help my clients do the same You absolutely have to have the right tools and habits to hit your goals on your fitness journey, and not put pressure on yourself to change your entire lifestyle at once. What you need to do is get very consistent, and work with/learn from someone who has been where you are, and they’re now where you want to go. You won’t be able to achieve all of your goals and change your entire life overnight-it’s just not going to happen. Learning to do and then master one thing at a time really is the key. Once you start seeing results, you’ll be gaining confidence, improving your mindset, and you will truly be unstoppable! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode33 Send me a text with episode ideas or just to say hi! Support the show

Nov 1, 2022

I don’t know about you, but when it comes to self-sabotage and self-limiting beliefs, I resonate with both of these SO much. They used to come up for me all of the time, and actually, they still do quite a bit. This is a topic I think we’ve all struggled with in different ways, and I’m excited to dive into it more here. In today’s episode, I’m talking about: -The excuses you’re using that are actually covering up your self-sabotage and self-limiting beliefs with your health and fitness journey -How self-limiting beliefs (like perfectionism and self-sabotage) can play a major role when it comes to going after and achieving your goals -How my coaching style is different (and actually works) when I’m helping my clients -2 ways that can help you work through your self-limiting beliefs I know this episode went pretty deep, but at the end of the day, I want you to realize that your excuses are really just a cover for your self-limiting beliefs. Until you decide to dig into the core of yourself, uncover those self-limiting beliefs and stop using them as a crutch, you won’t take action on the things you really want (and need) to. You ARE worthy of focusing on and improving your health and fitness if you want to. You already are enough, and you have what it takes to make it happen! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode32 Send me a text with episode ideas or just to say hi! Support the show

Oct 25, 2022

When you’re thinking about your mental health and physical health, it may seem like a no-brainer that they’re so closely connected. However, it’s pretty easy to skip over the fact that taking care of yourself physically can help you so much mentally too. I’m excited to shed some light on this topic and help you see how these two important parts really do go hand in hand. In today’s episode, I’m talking about: -The increased awareness of mental health over the years, and how it’s so closely connected with your physical health -My own, beneficial experience with fitness through different seasons of life, and how it’s positively translated to my mental health -6 benefits of how working out can improve your mental health I’ve personally experienced so many benefits to my mental health over the years, just by being consistent with my workouts; I get to see the same things with the ladies I coach too. As women especially, we experience many of the same struggles, and it’s extremely important that we take care of ourselves physically, because it really does translate mentally (and vice versa). If you need to take time to focus on one area and separate the two, it’s okay to do that. I don’t want you to be afraid to ask for help, because you’re never alone on this journey, and you’re worth taking care of! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode31 Send me a text with episode ideas or just to say hi! Support the show

Oct 18, 2022

This episode marks my 30th episode, and I am beyond excited to have you here with me-thank you for being here!! Something I get asked about often is intermittent fasting, and if it’s something I recommend for my clients to be doing. I have my own thoughts on the topic because I’ve actually experienced it myself, and I want to help you decide if it’s right for you on your health and fitness journey. In today’s episode, I’m talking about: -My introduction to intermittent fasting -How my mindset changed the longer I was doing intermittent fasting -Really digging into WHY you’re wanting to pursue intermittent fasting, and if it makes sense for your health and fitness goals -Why intermittent fasting may work better for some people compared to others I really want you to consider why you’re wanting to practice intermittent fasting, especially if you’ve been in that restrictive, ‘all or nothing’ mindset before. Are you wanting to do it in order to be healthier overall, or do you think it will be an ‘easier’ way for you to lose weight? You may intend to start something with good intentions, but over time, your mindset can change, and it can turn into something negative. Intermittent fasting is definitely not a bad thing, but I want you to have the knowledge and be able to make the right decision for YOU and your health, for the long-term! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode30 Send me a text with episode ideas or just to say hi! Support the show

Oct 11, 2022

It’s time for a little tough love in true Kristy Castillo style today, and we’re talking all things motivation! This is the thing you feel like you have to ‘wait for’ or you ‘don’t have’, so you can’t do something..sound familiar? I think we’ve all struggled with feeling motivated when it comes to a LOT of things over the last few years (I know I sure have), but it’s not something I really pay attention to anymore either. Whether motivation is something you struggle with often or not, I know you’ll benefit from what I’m sharing today. In today’s episode, I’m talking about: -Why motivation (especially ‘waiting for it’) is a complete waste of time when it comes to your fitness -What it looks like when you choose to blame motivation for not making certain choices on your fitness journey -Why you need to find workouts you don’t absolutely dread and actually enjoy doing, and make a commitment to doing them A quote I heard recently that really resonated with me was “People don’t change until staying the same is more painful than changing”. I mean..how powerful, right?! It all comes down to you making a choice; you have to decide if you want to stay in the current version of yourself, or if you’re willing to change and do the hard things, even if you’re ‘unmotivated’. Motivation is just a feeling, so it will come and go. I think deep down you know that, but you still feel like you still need to wait for it, and something is ‘wrong’ with you if you’re not always feeling motivated to do something. It’s more about showing up for yourself, making the choices that aren’t always easy to make, and staying committed to your journey, because you ARE worth doing so! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode29 Send me a text with episode ideas or just to say hi! Support the show

Oct 4, 2022

A change of season is upon us-yes, fall is here! This usually means a change of pace for most of us, at least in some way. While change can be difficult (it definitely is for me at times), we have to be willing to adjust in our lives, and this is no different when it comes to our fitness journey. I want your fitness, nutrition, and all of your healthy habits to have a place in your life ALL the time (not just certain seasons), so I’m excited to share with you my best workout tips and ideas as we transition into a new season. In today’s episode, I’m talking about: -The ugly cycle of dieting + overeating I used to get stuck in, as well as the ladies who come to me before we start working together -Why the season of fall is a great time to figure out your ideal workouts and nutrition with the holiday season right around the corner -Understanding what a calorie deficit, calorie maintenance, and calorie surplus can look like in the different seasons throughout the year -My top workout tips as you transition into a new season (ex. Going from summer into fall) This time of year is a wonderful opportunity for you to be able to take advantage of your health and fitness goals; you can really figure out what works well for you, and set the tone for the winter, and the New Year. Ultimately, I want you to find a fitness routine that not only gets you results, but fits into your everyday life seamlessly, all throughout the year! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode28 Send me a text with episode ideas or just to say hi! Support the show

Sep 27, 2022

Today’s topic is something I feel very strongly about, and I know it may ruffle some feathers, but I want to share my honest thoughts and feelings about it too. You’ve probably heard of the body positivity movement over the last few years, and it’s being pushed more and more now. While I think it came from a great place originally, it does NOT equal health, and this is something I want to chat about here in more detail. In today’s episode, I’m talking about: -What the body positivity movement actually is, and what it’s promoting -Why we can’t ‘rethink’ and try to change what health and fitness are, for women OR men -3 important reasons why body positivity does not equal health If you know me at all, you know I’m all about self love, being confident, and feeling good in your skin-I’ve gone through this on my own journey, and I help my ladies with this when we work together. I also know that being extremely overweight or obese is not healthy, and is not something that should be praised. The fact that people are now being shamed for losing weight and getting healthy is pretty alarming to me. Yes, I believe that body positivity and promoting a positive body image can improve your mental health, BUT it shouldn’t be completely ignoring and discrediting health risks either. This episode came from a place of love, because I’m very passionate about you and your health. I want you to know that it’s 100% okay to love and appreciate yourself always, but it’s also okay to want to change and improve yourself for the better too! Body Positivity Article mentioned in episode: https://www.medicalnewstoday.com/articles/body-positivity Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode27 Send me a text with episode ideas or just to say hi! Support the show

Sep 20, 2022

When it comes to workout programs, how many have you started, and then quit? Or on the flip side, how many workout programs have you actually completed? Even if you did complete a workout program and loved the results you got, you may not have known what to do afterward to keep those results (this totally used to be me)! I’ve found that half of the battle with your fitness journey IS finding a workout program that you can stick with, and also gives you optimal results you can maintain for more than 21 or 30 days. This is exactly what I want to help you with, and dive into in more detail. In today’s episode, I’m talking about 4 things you should look for in a workout program that you can stick to. I’m sharing more about why the program needs to be slow, steady, and longer in duration, why it needs to actually deliver the results you’re looking for, and more. When I was first beginning my fitness journey over 13 years ago, I never even considered how I would be able to maintain any results I achieved for life, so I just hopped from program to program. I finally learned a better way (keeping things simple, but not boring), and I love helping my clients with this now too. Ultimately, I want you to get your eyes off of all the shiny objects, and start thinking about what you want your health to look like for the long-term. Find workouts that can just become a part of YOUR daily routine that you will enjoy-you won’t regret it! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode26 Send me a text with episode ideas or just to say hi! Support the show

Sep 13, 2022

Late-night snacking, eating out of boredom, mindless eating..if this sounds familiar, you’re not alone. Overeating is something I’m sure you’ve struggled with before (I know I have). Maybe you’re restricting your calories during the day and telling yourself certain foods are ‘good’ or ‘bad’, and it leads you to feeling out of control around your favorite foods. You’re stuck in this restricting and binging cycle that isn’t beneficial (or necessary), so I’m excited to dive more into the juicy topic of overeating to help you, and give you more insight into why this may be happening! In today’s episode, I’m talking about 4 tips to help you avoid overeating, especially in regards to situations like late-night snacking and eating out of boredom. I’m diving more into how your environment is crucial when it comes to setting yourself up for success, how planning ahead and ‘budgeting’ your calories for the day can be helpful, and more. Making positive choices for your health is a constant battle, and something you will do over and over-it’s not a ‘one and done’ decision that you make, and never have to worry about again. You also don’t have to feel stuck and in a constant dieting cycle when it comes to your nutrition! You CAN have more flexibility and freedom with your food, and this is one of the biggest reasons why I love macro-counting, and am a huge advocate of this for my ladies. I’m all about simple and practical tips that you can do for life, and cutting through the BS when it comes to your health and fitness journey! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode25 Send me a text with episode ideas or just to say hi! Support the show

Sep 6, 2022

When you’re first starting on your health and fitness journey, you may be excited about meal prepping, planning out your food and workouts, and all of the things. While that’s not a bad thing at all, you sometimes forget to plan around everything else that’s already going on in your life too. Sound familiar? You absolutely can commit to your health and fitness journey, and still have that fit seamlessly and successfully with the other parts of your life! You just have to plan accordingly, and that’s exactly what I want to chat with you about today. In today’s episode, I’m talking about: -Understanding WHY you want to have a successful week, and realizing it’s okay if things don’t always go according to plan (or just plain fall apart) -The importance of setting up a successful week that is realistic for YOU -2 things to do, whether you’re a first-time planner or you’re just needing a fresh start -4 tips to implement when you’re planning your week Everyone’s versions of ‘success’ are different, and no one’s week will look exactly like someone else’s, which is totally fine! Honestly, I’ve learned to give myself a lot more grace over the years, and really transition out of the perfection mindset that I was in for so long. Whatever season of life you’re in, just know that it’s okay if some weeks are better than others. Once you find a routine that works well for you, and you’re able to sync up your life and your fitness (and not keep them as 2 totally separate things), it will all flow together so well! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode24 Send me a text with episode ideas or just to say hi! Support the show

Aug 30, 2022

It’s frustrating when you feel like you’re putting in the work when it comes to your fitness, but you’re just not seeing the results you were hoping for (or you thought would have happened by now). This used to be me, and what changed the game for me was progressive overload. Whether this is something you’re very familiar with or not, I want to dive into it more today and help you understand why this is SO important for you to achieve your fitness goals. In today’s episode, I’m talking about: -How my personal fitness journey started, and how I came to learn about progressive overload -What progressive overload actually is (and why it really isn’t that complicated) -How I teach and train my ladies using the progressive overload method -Tips for starting and implementing progressive overload in your workouts Progressive overload really is the only way to see your body composition change, and help you reach your fitness goals-I can’t stress that enough. It’s often overlooked, and it can be mentally challenging at times (especially when you’re first getting started), but it truly is worth it. Whatever type of workout program you’re doing (I recommend working with someone who knows what they’re doing of course), I can’t wait to hear how your body AND your mindset begin to change once you start implementing progressive overload! If you’re ready to transform your body and your health with the knowledge and confidence you’ve always wanted on your fitness journey (no more ‘guessing’), check out my brand NEW 4 month Body Boss Program! https://www.kristycastillo.com/bodyboss Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode23 Send me a text with episode ideas or just to say hi! Support the show

Aug 23, 2022

Life can be crazy, and busy, and some seasons are just tougher than others. I know I’ve been feeling like this recently, and I bet you have at some time or another too. While life can knock us down and we can get off track with our health and fitness goals, we don’t have to stay there. I’ve learned what works when it comes to staying consistent (not perfect) with my fitness journey over the years, and I want to share these simple tips with you. In today’s episode, I’m talking about 6 tips you can do to keep going on your fitness journey, even when life gets tough. I’ll be diving more into challenges we can expect along the way, why we should look at our workouts in a different perspective, the importance of having certain habits and a routine in place, and more. I’m also talking about why you should be working with a coach (someone you can learn from and trust), and realizing this is a long-term journey. Some days, weeks, and even months will be hard, and just downright suck honestly, and that’s okay! If you choose to implement these tips, and stay consistent with your goals for the long-term, you won’t have to keep stopping and starting over completely. I love being able to encourage and cheer my ladies on through the hard times, and let them know it’s okay to have ups and downs on this journey (I have them too after all). If you need someone in your corner to help you push through the tough stuff, I’m happy to do that, and more! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode22 Send me a text with episode ideas or just to say hi! Support the show

Aug 16, 2022

It seems like we look at those who are fitness professionals and share their lives with everyone online regularly, and we think they don’t have any struggles, or that everything just comes easy for them. I know I’ve done that with people I follow, but the truth is, we ALL have our struggles, and we’re not really seeing the ‘whole’ picture on social media. It’s been 13.5 years since I first started my fitness journey, and a LOT has changed in my life since then; I’ve definitely had my fair share of struggles and setbacks! I want to share with you some of the lessons I’ve learned, mistakes I’ve made, and what I wish I would have known along the way. In today’s episode, I’m talking about: -Moving away from that ‘perfection’ mindset -Why we don’t have to overcomplicate health and fitness, and why it can actually be super simple -Learning that being a certain size didn’t equal my happiness -How I’m able to enjoy my fitness journey so much more now If you want to have a healthy body and life, it will take sacrifices, dedication, and consistency. It won’t be easy (you’ll face obstacles just like I did), but it can be simple, and it’s absolutely doable. I’m grateful for my journey, and while there were plenty of times I wanted to give up, I’m so glad I didn’t. I want to encourage you to keep going, no matter where you are on your journey; just know, you can reach out for support-I’m happy to continue this conversation with you! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode21 Send me a text with episode ideas or just to say hi! Support the show

Aug 9, 2022

Something I hear super often from the ladies I work with is that they’re wanting to tone and shape their bodies. They’re used to doing cardio, and they think cardio is what they need to do to reach their goals, but that’s just not the case. Weight training is absolutely essential if you’re wanting to change your body, and your health, and I’ve experienced this firsthand on my own journey over the last 13 years. Whether you’re a big fan of weight training, you’ve been intimidated to try it, or you’re somewhere in between, I’m excited to dive into this with you in more detail! In today’s episode, I’m talking about: -The many benefits of weight training that go beyond the ‘physical’ aspect -6 personal benefits I’ve experienced on my own journey since consistently weight training -What your weekly training schedule can look like I truly love creating these types of workout programs for my clients; they’re simple, enjoyable, and they keep them coming back for more because they’re actually seeing the results they want. Weight training has completely changed my life, and I know it can do the same for you! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode20 Send me a text with episode ideas or just to say hi! Support the show

Aug 2, 2022

We’ve gotten SO accustomed to hearing the word ‘diet’ in our culture today-everyone is always talking about some kind of diet, and someone you know (maybe that’s you) is constantly dieting. When you hear the term ‘reverse dieting’, you may feel a little scared, and think “how the heck can that even work”?! I’m really excited to dive into this topic that you may have heard of, but may not be super familiar with either. In today’s episode, I’m talking about: -What reverse dieting really is, and why we have to get out of the ugly overeating-undereating cycle -Important warning signs to look for and things that will happen if you’re not eating enough food for your body -Why your body is so smart, and easily adapts to your habits overtime (aka it knows what’s coming, and what it needs to do to protect you) -Tips to help you start and follow a reverse diet that will actually work for you If you’re choosing to consistently undereat, you’re failing your body-it’s as simple as that. Your metabolism will stay messed up, and you’ll never be able to build the body that you want. Your body doesn’t deserve to only ‘survive’, and stay in starvation mode-it deserves to thrive, and function at its best! Check out my brand NEW 1-1 coaching program, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more! https://www.kristycastillo.com/episode19 Send me a text with episode ideas or just to say hi! Support the show

Jul 26, 2022

Have you ever been doing “all the right things”, like working out more, counting your macros, drinking more water, etc., but you’re still not seeing the results that you wanted? You probably think you’re doing something wrong, because obviously, you’re not getting results you hoped for! It just feels easier to quit altogether..right? I know it can be super frustrating-I’ve been there, and I see this all of the time with my clients when we first start working together. In today’s episode, I’m talking about: -What reverse dieting is, and why it may be beneficial for you -2 key things that I always take into account when I coach my ladies -Why it’s so important to have support and accountability from a coach on your health and fitness journey I want you to be able to achieve long-term success with your health and fitness goals, and not feel like you have to work out all of the time, and diet forever-nobody should be doing that! I love showing my ladies a better way to reach their goals long-term, without sacrificing everything they love. It's ok to hit a plateau and feel stuck on your health and fitness journey, but you don’t have to stay there. Once you learn how your body works and what it needs to function properly, you’ll gain more confidence, and start feeling better from the inside out! Check out my brand NEW 1-1 Unf*ck Your Fitness Private Coaching, where we cut the BS, and learn what to do to get the results you want-for life! https://www.kristycastillo.com/coaching Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! Check out the FULL SHOW NOTES (link below) for all of my links and resources from this episode, and more of my favorites: https://www.kristycastillo.com/episode18 Send me a text with episode ideas or just to say hi! Support the show

Jul 19, 2022

When you hear the words ‘intuitive eating’, you may be thinking “is that something I should be doing” or “what does that even mean”? This is a phrase that gets thrown around a lot in the health and fitness space (especially over the last few years). Maybe you’ve considered trying it, but you aren’t exactly sure how it would fit with your journey, and if it would be beneficial. I’m excited to dig more into intuitive eating today, so you can learn more about it, and decide if it’s something you really should be doing. In today’s episode, I’m diving into: -What intuitive eating actually is -Why you need to get very clear on what your health and fitness goals are if you are going to start eating intuitively -The importance of finding a solid middle ground when it comes to following a plan and trusting your body Ultimately, I want you to have freedom when it comes to your health and fitness, and not feel like you have to be stuck dieting for the rest of your life. I want you to learn how to fuel your body correctly, so your body and mind will start working together. Practicing intuitive eating can be a positive thing; however, I believe you need to put in the time and effort beforehand, and make sure it’s something that makes sense for YOUR health and fitness goals for the long-term. Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode17 Send me a text with episode ideas or just to say hi! Support the show

Jul 12, 2022

When it comes to getting healthy, I know you want to look and feel better, and make a lifestyle change-I hear this from my clients all of the time, which is amazing! Unfortunately, the majority of the ladies I talk with tend to have unrealistic body standards for themselves-especially when it comes to the timeframe it takes to achieve their goals. So often, we’re unable to accept our bodies and make positive progress because we’re holding ourselves to these unhealthy (and actually toxic) standards. In today’s episode, I’m talking about 4 questions you need to ask yourself about your unrealistic body standards. Maybe you’re struggling with comparison, creating standards that aren’t right for you, or something else, but chances are, these are holding you back from reaching your health and fitness goals. I’ve had to ask myself these questions, and be brutally honest about my own body standards. I’ve learned it’s about so much more than looking a certain way, and being a certain size; I get to see a similar transformation with my clients, once we start working together too. Once you learn to focus on your unique goals, and you start feeling healthier (from the inside out), stronger, and more confident, everything will start to fall into place, and the lifestyle change WILL happen! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode16 Send me a text with episode ideas or just to say hi! Support the show

Jul 5, 2022

Have you ever thought you wish you could be more motivated when it comes to your health and fitness? I get asked all of the time about motivation, and how I stay so motivated, what motivates me, etc. The last thing I want you to think is that I’m always motivated, because I’m definitely not! I know it can “look” like someone is always motivated when you see them on social media (I used to think this when seeing certain people too), but that’s just not the case, because it’s such a small glimpse into their life. In today’s episode, I’m talking about 5 tips to help you stay motivated with your fitness. I’ll be diving more into how your emotions come into play, why you need to have the right support in your life, and more. I’m also sharing more about the importance of actually following a plan; this takes so much guesswork out, because you know exactly what you need to be doing. At the end of the day, you’re not always going to be motivated-it’s as simple as that. However, I truly believe motivation (not perfection) is something that is achievable for everyone, once you have the right plan in place, and you start seeing results. Finding the right person in your corner to teach and guide you is key; I love getting to do this for my ladies, and I’m happy to help you find and keep motivation when it comes to your health and fitness too! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode15 Send me a text with episode ideas or just to say hi! Support the show

Jun 28, 2022

We’re officially into the summer season, and this is by far my favorite time of year! While I love this time of year, I know how easy it is to feel overwhelmed when it comes to the summer parties, vacations, holidays, etc. too. I don’t want you to feel stressed and like you can’t enjoy all of the fun summer things, just because you think your progress will be ruined (or like you can’t continue making progress). Fortunately, I have some simple tips you can put into practice as you navigate any kind of special event or trip this summer. In today’s episode, I’m covering: -3 tips to implement so you can actually make progress with your health and fitness goals over the summer -7 tips for when you’re attending any kind of summer party or event -3 tips for when you’re going on vacation I want to remind you that these parties, vacations, and all of the summer activities are meant to be enjoyed. You shouldn’t feel like you need to miss out on special occasions, just because you aren’t at your ‘goal weight’; life is about SO much more than your weight or bathing suit size anyway! I want you to feel confident and in control, and I know all of these tips will help you rock whatever you’ve got going on this summer! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode14 Send me a text with episode ideas or just to say hi! Support the show

Jun 21, 2022

Summertime is my absolute favorite time of year! This is when everyone is hanging out with family and friends, going to barbecues, pool parties, and all of the fun summer activities. I also know how stressful it can be, because food is everywhere-I used to feel this way, back when I was dieting all of the time. I’ve been getting a lot of questions from new clients who are struggling with their nutrition and getting out of the ‘diet’ mindset, so I wanted to dive more into restrictive diets versus counting macros. In today’s episode, I’m talking about: -The variety of restrictive ‘diets’ I tried before finding the world of macronutrients (aka counting macros) -How food can become a positive thing (instead of something you view as negative) when you start counting macros -Why you don’t need to waste your money on expensive diet programs and products to see the results you want -The importance of getting out of the restrictive mindset and learning to fuel your body properly for your goals I want you to have the knowledge, control, and confidence when it comes to your body and your health. You don’t have to feel restricted anymore when it comes to your nutrition, and like you “can’t” have your favorite things. When you’re counting macros, you can find freedom, and keep things simple too, all while making positive progress with your health and fitness goals! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode13 Send me a text with episode ideas or just to say hi! Support the show

Jun 14, 2022

Have you ever started a new workout program or a 30 day challenge, and you were only thinking about the results you would get during that time? You probably weren’t considering what would happen after you stopped that particular program or challenge, because you were stuck in that ‘quick fix’ mindset. This used to be me, and I stayed in that ugly cycle for years! Fortunately, I’ve been able to change my way of thinking, and I now have a long-term mindset with my fitness. In today’s episode, I’m talking about: -My own story of trying various workout programs and nutrition plans that were not sustainable for me (and I hated doing) -How you can change your mentality with your fitness and learn to view it as not only something that can be done forever, but also fun and enjoyable -Why making your health and fitness a priority does not need to be stressful I want to make sure you understand that making your fitness a priority is NOT a bad thing, or an obsessive thing. When you’re focusing on the right things, they just start to become second nature, and fall into place. You’re able to gain confidence and control back, and you aren’t stressing about every little thing with your health and fitness anymore. It’s truly a beautiful thing, and something I’m happy to help you with if you need help getting started! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode12 Send me a text with episode ideas or just to say hi! Support the show

Jun 7, 2022

I recently celebrated my 41st birthday, and I feel like I learned SO much in my 40th year! I’m excited to share with you some of my biggest ‘aha’ moments I had over the last year, especially since they’re all connected to my health and fitness journey too. In today’s episode, I’m talking about 7 important things I learned in my 40th year. I’ll be sharing takeaways like how my mindset has drastically changed when it comes to how I view fitness (why it’s so much more than just physical), the importance of working with my body instead of against it, understanding that everything in life has seasons, and more. I’ve learned that my journey is ultimately about taking care of myself from the inside out, and it’s not going to look just like yours, or anyone else’s-it never should. Once I figured this key part out, everything fell into place, and became so simple. I hope that sharing all of these will encourage you as well, no matter where you are on your health and fitness journey! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode11 Send me a text with episode ideas or just to say hi! Support the show

May 31, 2022

If you’ve ever struggled with staying consistent in your health and fitness journey, chances are, you’ve been in that ‘all or nothing’ mentality at some time or another. I know I used to, and the majority of the ladies I work with at the beginning of their journey have as well. In order to get healthier, you’ve probably thought you have to focus on your fitness and nutrition at the same time, and if you mess up one, then the other totally goes out the window too. Sound familiar? In today’s episode, I’m talking about: -Learning to properly fuel your body with enough calories, whether you exercise or not -Why you should start viewing your workouts as something to sculpt and change your body, and not something you hate to do -The importance of rest days in your health and fitness plan It can be difficult to get out of this ‘all or nothing’ mindset, and mentally separate your fitness and nutrition. Trust me when I say-they do go hand in hand! If you start to consistently focus on one though, the other one will fall into place (almost naturally). You’ll start to have more control, your mindset will positively shift, and you’ll start making the progress you actually want with your health and fitness. Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode10 Send me a text with episode ideas or just to say hi! Support the show

May 24, 2022

When you think about wanting to lose weight, get stronger, and become healthier overall, what’s the first thing you think you need to do in order to do that? I’m betting it’s cutting calories, which also means cutting out carbs, sweets, and all of your favorite foods. While that’s what we’re taught and are constantly hearing from the health and fitness industry, that’s actually the LAST thing we should be doing! In today’s episode, I’m diving into: -What calories actually are, and how they work with our bodies to keep us alive and functioning properly -Maintenance calories, and the importance of knowing this unique number for our health and fitness goals -How your body can change by simply adjusting your calories, no matter what season of life you’re in If you’re not consuming enough calories for your body and your health needs, you won’t be able to function well, and you definitely won’t be able to reach your goals. This is one of the biggest misconceptions out there, and I see it time and time again when I first start working with my clients. It’s time to change your mindset when it comes to calories, and how you view your body all together; I hope this episode encourages you to start creating habits that are healthy and sustainable! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode9 Send me a text with episode ideas or just to say hi! Support the show

May 17, 2022

Are you struggling to see the results you want from the work you’re putting in with your health and fitness? When you think about losing weight or getting fit, I bet you think you need to work out more, cut calories, restrict your favorite foods, etc., but honestly, that’s not how it works. In all reality, you need to make sure the actions you’re taking are matching the goals you want to achieve. In today’s episode, I’m sharing 3 ways you can align your actions with your goals, so you actually can hit those goals, and see long-term success with your health and fitness. I’ll also be sharing more about how gaining momentum with what you’re doing will lead you to being motivated and consistent, and eventually, you’ll have sustainable habits in place. If this all sounds like something you’ve tried before, and if you’re not willing to put in the work OR you don’t think this will work for you, there may be some limiting beliefs that are holding you back. I love helping my ladies work through these; I’m honest and upfront with them from the beginning, because I know how vital it is to find clarity when it comes to your goals. I want you to realize that as well, and know that you don’t have to be on this journey alone! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode8 Send me a text with episode ideas or just to say hi! Support the show

May 10, 2022

Have you ever felt overwhelmed when it comes to supplements, and everything that’s out there? I often get asked my thoughts about them, what I take, what I suggest, etc., so I’m excited to dive into all things supplements for this episode! I know there is a LOT to choose from, and also a lot of misinformation, which makes it even more difficult to figure out what you actually need, and how to get the biggest bang for your buck. In today’s episode, I’m talking about my 7 favorite supplements, and how I incorporate them into my health and fitness routine. I’ll be covering products related to your gut health, protein, BCAAs, and more. I’m also sharing more about my previous experiences with using lower-quality products when I first started on my fitness journey, to feeling like I had to use and promote expensive (and unnecessary) products when I was a Beachbody coach. I don’t want you to think that if you’re not taking all kinds of supplements, you won’t see positive results with your health and fitness-that’s just not true. You can become more knowledgeable and confident when it comes to using supplements, but remember, supplements are something that can be added to your lifestyle, and are more of an “extra”. The consistent plan you’re following with your nutrition and workouts is the most important thing! Check out more info about all of the supplements I use! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES (including links to my favorite supplements mentioned in this episode): https://www.kristycastillo.com/episode7 Send me a text with episode ideas or just to say hi! Support the show

May 3, 2022

One of my favorite topics to discuss and educate my clients on are macros, and that’s exactly what I’m diving into for this episode! If you’ve ever been curious about what macronutrients are (most commonly referred to as macros), how they work, if this is something you can do long-term, etc., then you won’t want to miss this information. In today’s episode, I’m sharing 3 reasons/benefits to tracking macros, and why doing so will help you reach your health and fitness goals. I’ll also be talking about calories, and how macros and calories are related (especially when it comes to fueling our bodies so we have enough energy to do the things we want to do every day). I want you to understand that tracking macros is not a fad diet-it’s actually not a diet at all. It’s not a one-size-fits-all type of plan either, because it’s actually very unique to each person. YOU are in control of what you’re eating and how you’re fueling your body, and you no longer have to fear food-how amazing is that?! I’m passionate about tracking macros because it’s truly been life-changing for myself, and all of the ladies I’ve gotten to help over the years; I have no doubt it can do the same for you! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going!For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode6 Send me a text with episode ideas or just to say hi! Support the show

Apr 26, 2022

Have you been struggling with your health and fitness goals? Maybe you’re wanting to tone up, get stronger, and lose some weight, but..it's just not happening. Frustrating, right?! Chances are, some of the things you’re doing may be holding you back from the results you’re looking for. In today’s episode, I’m diving into 6 fitness habits that are holding you back from achieving your body goals. I’ll be talking about overtraining and under training, focusing too much on the amount of calories you’re burning, the importance of lifting weights (especially why you shouldn’t be scared to), and more. I know you’re wanting to make positive changes with your health and your body. I want you to be able to see long-lasting results in your fitness journey, and I promise it IS possible! Don’t be afraid to learn and try new things along the way to figure out what works best for you. Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode5 Send me a text with episode ideas or just to say hi! Support the show

Apr 19, 2022

Do you sometimes feel like you’re just “winging it” when it comes to your health and fitness journey? You start asking your mom, sister, best friend, etc. what kind of workouts they’re doing, and what meal plan they’re following. You also start looking on Instagram, YouTube, and Pinterest for new workouts to try that your favorite influencer is doing, even though they’re super random. Unfortunately, choosing random workouts and not following a specific training plan will lead you to random results-I don’t want that for you! In today’s episode, I’m talking about: -Important differences between training and working out -Why having a clear goal and plan in mind matters for your fitness -My personal story of following a workout program that wasn’t helping me reach my fitness goals, and led me to being frustrated and exhausted -Finding other wins on your fitness journey besides just losing weight Learning and making little tweaks to your fitness plan along the way can really help you to see long-term results, and get out of that yo-yo dieting cycle we’ve all been sucked into before. I want you to truly understand what you’re doing on your health and fitness journey, and ultimately, be able to make it into a lifestyle! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode4 Send me a text with episode ideas or just to say hi! Support the show

Apr 12, 2022

Have you ever wondered what you need to do to achieve results with your fitness journey? Not just get the best possible results, but make them sustainable too? There can be so much conflicting information out there-I get it! I've found what has worked for me and the hundreds of ladies I’ve helped over years though, so I want to share my top 7 fitness tips I believe you should be doing. I want to keep this simple and uncomplicated for you, but I DO want you to have the right plan in place, and start taking action! In today’s episode, I’m sharing 7 things you can start doing now on your fitness journey. I’ll be diving into the importance of a routine that works for you, how to set goals that aren’t solely focused on losing weight, doing workouts you enjoy AND get you results, finding the right support on your journey, and more. I want you to know that it’s okay to mess up, and while you will make mistakes along the way, you don’t have to stay stuck there. This process does take time, but the long-term transformation you’ll experience along the way will absolutely be worth it! Your transformation will be one you’ll get to KEEP, because your results will actually last, and you won’t be starting over every 30 days (or every Monday). How amazing will that be?! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode3 Send me a text with episode ideas or just to say hi! Support the show

Apr 5, 2022

Have you tried ALL the diets, and workouts, and everything you think you’re “supposed” to do when it comes to your health and fitness, but you’re still not reaching your goals? If you’re struggling in this area, trust me-you’re not alone, because that used to be me! I’m going to bring this information to you a little differently than you’ve heard before, and I hope it helps clarify and simplify what you need to do. In today’s episode, I’m talking about: -Why you can’t seem to stay on track and achieve long-term success with the diets and workouts you’re doing -The very real feelings of frustration and resentment you have when you see other people getting results with what they’re doing, but you’re staying stuck -Why you’re actually setting the wrong goals and vision for your health and fitness, and how you can change that You can feel confident and in control whether you’re shopping at the grocery store or hanging out at a party; you should never feel like you “can’t” have certain foods. I also want you to think about your kids, and the behaviors you may be modeling for them. Take some time and dig deep when it comes to the goals you have, because you absolutely can be whatever version of yourself you want to be! I’m happy to remind you, and empower you to do so. Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode2 Send me a text with episode ideas or just to say hi! Support the show

Apr 5, 2022

Welcome to the Unf*ck Your Fitness Podcast! I’m beyond excited to be sharing more about how my health and fitness journey started, and some of the major events I went through to get to where I am today. If you’re struggling with negativity or self-doubt when it comes to your health and fitness, I want you to know that I’ve been there before too, and I know how difficult it can be. I also know that you don’t have to stay stuck there, and I don’t want you to give up. I hope my story inspires you to keep going when it comes to your health and body goals! In today’s episode, I’m talking about: -How my fitness journey started 13 years ago -Falling off the wagon after completing a 90 day workout program with my husband -Finding the right balance between only eating clean and working out 7 days a week, to eating anything I wanted and only exercising when I felt like it -My introduction to the world of macronutrients (macros) -How I finally educated myself about nutrition and exercise, and my desire to show other ladies that it IS possible to get out of the ugly dieting cycle for good I’ve been through a lot over the last 13 years, and while I wasted so much time on things that didn’t work for me, I’m honestly grateful for all that I learned in that time. Now, I’m confident from the inside out, I love my body, and I’ve established healthy habits for life. I get to teach my ladies how to be successful with their health and fitness, and why it’s important to love themselves all along the way too! Connect with me over on Instagram @kristycastillofit so we can keep this conversation going! For more help with your health and fitness goals, check out my programs at: https://www.kristycastillo.com/workout-programs If you’re looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and so much more, join my free Facebook group! FULL SHOW NOTES: https://www.kristycastillo.com/episode1 Send me a text with episode ideas or just to say hi! Support the show

Mar 21, 2022

Have you tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term? If you've ever felt this way, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body all while being a busy wife, Mom, and business owner. Guess what? You can do it too! Connect with me over on Instagram: @kristycastillofit For more help with your health and fitness goals, check out my programs at: kristycastillo.com/workouts If you're looking for more of my best fitness and nutrition tips, accountability, community with other like-minded ladies and more, make sure to join my free Facebook group! Send me a text with episode ideas or just to say hi! Support the show