The Unf*ck Your Fitness Podcast

Latest Episodes:

140. From Emotional Eating to Fitness Freedom with Caitlin Mundy Nov 26, 2024

Show notes

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

139. My Tips for Navigating Perimenopause: Prioritizing Protein, Building Muscle, Energy Balance, and More Nov 19, 2024

Show notes

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

138. How to Reward Yourself on Your Fitness Journey Nov 12, 2024

Show notes

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 involveeating 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

137. Real Talk: The Harsh Effects of Social Media on Your Fitness Journey Nov 05, 2024

Show notes

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

136. Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2) Oct 29, 2024

Show notes

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.

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 HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

135. The Power of Inner Work: How Therapy Transforms Your Body Image, Fitness Journey, and More with Erin Burns (Part 1) Oct 22, 2024

Show notes

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!

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!!

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 youfeel & 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 HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

134. Building a Body You Love: How I Create Effective Workout Programming Oct 15, 2024

Show notes

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 loveworkouts 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

133. Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More Oct 08, 2024

Show notes

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.

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

132. Simplifying Macros: Why Flexibility Is More Important than Perfection Oct 01, 2024

Show notes

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!

Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

131. My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health Sep 24, 2024

Show notes

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.

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