The Unf*ck Your Fitness Podcast

Latest Episodes:

120. Breaking Old Habits and Creating Change: Real Life Stories from My Clients Navigating Their Fitness Journeys Jul 09, 2024

Show notes

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 all my favorite fitness and life things!

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

Support the show

119. How to Stay on Track with Your Fitness Goals and Still Enjoy Your Summer Jul 02, 2024

Show notes

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.

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 all my favorite fitness and life things!

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

Support the show

118. My Top Supplements for Maintaining My Body and Health At Age 43 Jun 25, 2024

Show notes

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.

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 things!

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

Support the show

117. Juicing, Detoxing, and Intuitive Eating: My Honest Take on These Popular Trends Jun 18, 2024

Show notes

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.

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 things!!

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

Support the show

116. Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others Jun 11, 2024

Show notes

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.

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 HERE for all my favorite life and fitness things!

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

Support the show

115. Food Timing and Workouts: What Really Matters for Your Fitness Goals Jun 04, 2024

Show notes

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.

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 for all my favorite life and fitness things!

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

Support the show

114. Real Talk: Stop Overcomplicating Your Health & Fitness if You Want to Achieve Long-Term Results May 28, 2024

Show notes

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 honestthoughts 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.

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!

Support the show

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

Support the show

113. Navigating Busy Seasons and Staying Consistent with Your Fitness Goals May 21, 2024

Show notes

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.

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!

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

Support the show

112. Unf*ck Your Fitness with Intentionality May 14, 2024

Show notes

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.

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!

Support the show - I appreciate all of your support!!

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

Support the show

111. Understanding the Smart Scale and How It Can Transform Your Health and Fitness May 07, 2024

Show notes

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 support!!

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

Support the show

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