The Unf*ck Your Fitness Podcast

Latest Episodes:

180. Kristy & Kiana Spill: An Unfiltered Chat on Fitness, Family, Habits, Confidence, and More May 20, 2025

Show notes

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 encourageher 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

179. 10k Steps Every Day: Is It Really Necessary or Total BS? May 16, 2025

Show notes

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

178. Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom May 13, 2025

Show notes

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

177. Stop Quitting on Yourself: Why Your Consistency is More Powerful Than Your Program May 09, 2025

Show notes

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

176. How to Pivot Your Fitness Journey for Pregnancy and Postpartum Success May 06, 2025

Show notes

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

175. Should You Take Creatine? Real Talk on What It Is + Why Women Shouldn’t Ignore It May 02, 2025

Show notes

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

174. Muscle Takes Time: What to Expect from Lifting + When You’ll See Results Apr 29, 2025

Show notes

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

173. Macros, Music, Muscles, and More: A Fun Q&A with Me Apr 25, 2025

Show notes

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

172. Stop Chasing the Burn: What *Really* Impacts Your Calorie Burn + What to Focus on Instead Apr 22, 2025

Show notes

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

171. Redefining 100%: It’s About Effort, Not Perfection Apr 18, 2025

Show notes

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

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