Episodes
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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 insteadThe common trap that keeps many of us “stuck” in overwhelmWhat doesn’t actually move the needle on your fitness journeyHabits & routines that DO make a difference on your fitness journeyHow to audit your OWN fitness routine so you can simplify & get resultsLinks/Resources:
Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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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 youHow my definition of fitness has evolved over timeWhy confidence is a total game-changer on your journeyJournal prompts to help you define fitness on YOUR termsWhy fitness isn’t a “look”, but a FEELING that’s all yoursHow this ties into body recomp & sustainable resultsRedefining fitness for your current season + giving yourself permission to pivotLinks/Resources:
Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Missing episodes?
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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!!
Why authenticity online matters + how to spot the BSWhat body recomp REALLY means & why it’s not about getting “smaller”Building awareness & consistency with food tracking from day 1Most people eat more than they think + why this is importantWhy clear goals, strong habits & accountability are keys to progressWhy moms need to STOP putting themselves last if they want to see resultsThoughts on GLP-1s and when they can actually helpRealizing that you’ll never “arrive” at your health goals, because it’s a lifelong journeyAvoiding a mid-life crisis by being yourself, taking accountability of your life, and finding community
Episode recap:
Follow Aram on Instagram @4weeks2thebeach and @real.coaches.summitCheck out Aram’s websiteListen to the Other Side Lifestyle PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitness & life things!
Links/Resources:Send me a text with episode ideas or just to say hi!
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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 purposeSigns that you’re not training hard enoughUsing RPE (rate of perceived exertion) to check in & push your limitsHow you can progress your weightlifting over timeLinks/Resources:
Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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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.
Katie’s personal journey with hormonal acne + how it impacted her confidence and careerWhat sparked Katie’s shift into holistic nutrition + how low confidence can create a domino effect in your lifeThe functional labs Katie uses with clients + why they’re a game-changer for skin healthHow functional testing addresses the root cause vs. standard blood workThe 5 core pillars of acne healingWhat it’s like to work with Katie & her team through 1:1 coachingWhy a personalized, strategic approach to acne is the ONLY way to get lasting resultsKatie’s biggest lessons as a business owner, podcaster & recovering workaholic
Episode recap:
Follow Katie on Instagram @katiestewartwellnessCheck out Katie’s websiteListen to the Clear Skin Chronicles PodcastListen to Why Diet Alone Won’t Fix Your Acne: The Missing Pieces to Clear SkinSubscribe to her YouTubeJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Kristy Castillo Fit!Click HERE for my favorite fitne
Links/Resources:Send me a text with episode ideas or just to say hi!
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Lately, I’ve been bringing something back into my routine that I haven’t done much of in years… SPRINTING!
Nope - not distance running or marathons, but good old-fashioned, short bursts of speed.
I used to LOVE running back in the day! These days, I’m all about doing what feels good and supports MY body. Right now, that looks like sprinting (along with my regular lifting workouts).
Here’s the thing - what worked in your 20s probably won’t work in your 30s, and what worked in your 30s, won’t cut it in your 40s. As we evolve, so do our routines. Sprinting is simple, free, AND time-efficient (we can all use more of that, right?!)
It doesn’t have to be a whole “thing” that feels complicated and stresses you out - just get outside and move your body!
Listen to your body, find a pace that feels good, and have FUN with it. I’d love to hear how you feel when you add sprinting to your fitness routine!!
In this episode, we cover:
My real thoughts on running (and why I’m not trying to be a “runner”)Why your health routine has to evolve as you ageSimple ways to add sprinting or jogging into your daily lifeHow HIIT training supports your health goalsWhat the EPOC effect is + why it matters for fat lossLinks/Resources:
Ep. 181 | You’re Not Too Busy: Stop Complaining & Start TrainingLink for weighted vestJoin IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Today’s episode is a special one, because I’m celebrating my 44th birthday right after this releases!
Honestly…it still feels unbelievable that I’m in my 40s, and these last few years have been interesting (to say the least)!
Life has thrown me some curveballs in 2025, from dealing with high blood pressure and sickness at the beginning of the year, to navigating the wild, WILD west that is perimenopause.
Even with all of this going on, I’m choosing to embrace the chaos and focusing on what I CAN control. I have no problem pivoting when I need to, and you shouldn’t, either!
Moving forward, I plan to be super intentional and present with my body and health, and what I truly need. I’m leaning into this season of experimentation, and while growing older definitely *isn’t* glamorous, I’m learning that it’s OKAY to not have it all figured out!
I’m incredibly honored that you’re here - your support means the WORLD to me. I’m sooo pumped for what’s ahead for my podcast, business, and more over the next year, and I can’t wait to take you on the journey with me!!
In this episode, we cover:
An update on my recent health journey & high blood pressureWhy you can pivot or adjust anytime, instead of waiting for a special occasionEmbracing the chaos & uncertainty of life + rolling with the punchesChoosing to be intentional & present with my body and needsPrioritizing my nutrition even more in this stage of lifeMy focus for my training & workouts moving forwardExciting updates with my business & podcast growthLinks/Resources:
Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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I’m just gonna say it: you’re NOT too busy to work out - you just aren’t making it happen.
I hear so often “I’m too busy to train”, or “Life is too crazy and I don’t have time”. I totally get feeling that way, but you think I haven’t experienced that in my 16 years on this journey?!
Believe me - I don’t have magical free time either, and there’s plenty of things I’d rather be doing than working out. The difference though? I’ve made the effort, and I’ve stayed consistent, because my fitness is a TOP priority.
NO ONE has it easy, and we’ve all got our own sh*t going on. But…how much time are you wasting scrolling, hitting snooze, procrastinating, and avoiding the thing that you say you want most?
If you’re waiting for life to hand you the “perfect” conditions to start your fitness journey, you’re going to be waiting FOREVER.
I know this is some tough love, but I KNOW you are capable of so much, too. It’s time to stop waiting, stop complaining, and start moving!!
In this episode, we cover:
Acknowledging that everyone has challenges & busy schedules, but you can STILL make time for your fitness goalsHow you can build a strong, healthy body without flipping your entire life upside downSimple + realistic tips to fit workouts into your life, regardless of your scheduleLinks/Resources:
Ep. 157 | Real Talk: Do We All *Really* Have the Same 24 Hours as Beyonce?Join IT GIRL Community Membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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We’re switching things up a little today, because my daughter is here to chat with me!
Kiana is a 19-year old college student, cat mom to Ollie, and honestly, my BFF. We wanted to do a fun and laid-back Q&A - these questions all came straight from my IG community (thank you to those of you who submitted Qs)!
We’re chatting about everything from our Oura Ring stats to fitness habits and trends, Kiana’s refreshingly honest take on social media and comparison, her thoughts on my podcast and business, and more.
Whether you’re a parent, fitness lover, or just want to hear a relatable + lighthearted back and forth between mom & daughter, this is some #realtalk you won’t want to miss. I hope you enjoy getting to know BOTH of us a little better!!
In this episode, we chat about:
Our experiences with the Oura Rings & fitness gadgets + how we view competitionHow my habits have influenced Kiana’s interest in fitnessHow social media + fitness trends have affected KianaKiana’s healthy mindset around comparisonHow my business + brand growth has inspired Kiana beyond just everyday “mom stuff”What Kiana *really* does when I encourage her to lift weightsKiana’s sports background + her favorite advice from meLinks/Resources:
$10 code off Oura RingJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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We’ve all heard it: get your 10,000 steps a day!
But…where the HELL did that even come from, and is it *actually* necessary?!
Here’s the truth - you don’t NEED to hit 10k steps a day to reach your health goals.
I get that not everyone has the time or flexibility in their schedule to walk that much daily. What really matters is being aware of your movement + choosing to move with PURPOSE (something that has really helped me).
10,000 steps/day isn’t magic, but it IS a reminder. It’s a tool that has brought attention to just how little we move in a day. You’ve got to plan and schedule it in, because you DO have the time - it’s just about how you’re managing it in your everyday life.
Walking is one of THE simplest, most underrated tools in the game. Let’s stop overcomplicating things - it’s time to start walking more and building healthy habits that fit your lifestyle!!
In this episode, we cover:
Where the 10k steps/day idea actually came fromWhy you don’t need 10k steps to reach your goalsHow I’ve started walking more on purposeHow our super-sedentary lifestyle is holding us backBusting the “I don’t have time” excuseSimple ways to be more mindful about moving MOREWhy less movement means less food if you still want resultsStaying consistent with daily movement (on YOUR terms)Links/Resources:
Join IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Let’s talk about maintenance calories, because I get this question super often. What the heck are they? Will I gain weight? Lose weight? Eat more? Should I be tracking them?
I know this can feel confusing as hell, so I wanted to break it down in this episode!
This time of year, sooo many women feel pressure to be in a cut or build phase, but…there IS another option: maintenance.
Here’s the thing though - you don’t NEED to be dieting or trying to build muscle 24/7. Sometimes life is extra busy, things are chaotic, and adding a calorie deficit or extra pressure to perform just isn’t it.
Maintenance is not a pause button, but actually a powerful phase that gives your body the fuel it needs to THRIVE!
Eating in maintenance is giving your metabolism the love it deserves. You can expect benefits like stronger workouts, better recovery, stable hormones, and awesome energy to LIVE.YOUR.LIFE.
If you’ve been thinking maintenance means ‘stuck’, I hope this episode helped unf*ck that mindset. Maintenance is fuel, freedom, and choosing long-term success over quick-fix BS. I’m so proud of you for educating yourself AND showing up for yourself in this way!!
In this episode, we cover:
Why choosing maintenance calories when life is chaotic isn’t a failure, but a smart strategyWhat maintenance calories *actually* are + why they matterThe truth behind why you don’t *need* a surplus to build muscleBenefits of eating at maintenanceWhy finding your maintenance calories can feel confusing + what to do insteadWhat it *really* looks like to reverse out of a ‘cut’ and land in maintenanceChoosing maintenance over cuttingLinks/Resources:
Ep. 162 | Calculating Calories + Tailoring Your Macros to Align with Your Fitness GoalsJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Have you ever caught yourself saying “nothing works for me”? If so, you’re NOT alone!
I recently had a call with a new client that turned into a major lightbulb moment - not just for her, but me, too!
One of the biggest hurdles that happens with your fitness journey is CONSISTENCY. While you’ve probably tried all the diets and programs under the sun by now, have you *actually* tried staying consistent with a REAL lifestyle change??
Most of us skip over the basics like eating more protein, lifting weights, walking regularly, and even getting more sleep. Yep - the boring, ‘unsexy’ stuff no one online wants to talk about, but actually works!
Fitness really isn’t that complicated, but…you’ve got to CONSISTENTLY show up for yourself (even when it feels like nothing is changing). This is where the magic *really* happens, because it’s in YOU and your habits - not another fancy gadget, program, or supplement.
I say all of this with LOVE, because I need you to believe in yourself. I hope this episode reminds you to stop quitting, and start showing up for yourself, consistently. You ARE worth it!!
In this episode, we cover:
What you’re actually staying consistent with + why this is keeping you from seeing lasting resultsWhy you need to stop chasing ‘shiny objects’ & master the basics in your lifeRealizing the magic is actually in YOU (not another program or supplement)Taking a hard look at the habits that got you where you are today + choosing to do the slower, ‘unsexy’ work that *really* worksLinks/Resources:
Ep. 146 | Unf*cking Your Fitness: Real Talk on What’s *Really* Holding You Back From Having the Body You WantEp. 161 | Choosing Commitment: From All or Nothing to ‘All In’ with Your FitnessJoin IT GIRL Community MembershipJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Let’s get real - pregnancy, postpartum, and the beautiful chaos that is navigating your fitness journey through it all can be a LOT. It’s been a minute since I’ve been pregnant (like 17 years), but I remember allll of the feelings and emotions that come with this life-altering season!
I’ve also learned plenty since my pregnancies. I know that your movement and mindset during pregnancy and postpartum is super important, and you MUST give yourself permission to evolve.
Pregnancy isn’t a time for the ‘all-or-nothing’ thinking - it’s a time to shift your workouts, and honor your energy. Movement is still medicine, and taking care of your body and mind is NEVER selfish!
Postpartum is a time for you to heal, nourish, and give yourself grace. It’s NOT about ‘bouncing back’, or forcing your body into extremes. You’re not going backwards…you’re building something brand NEW.
You don’t need to wish for your ‘pre-baby body’. Whatever chapter you’re in, I hope you keep showing up, pivot with purpose when necessary, and trust that every season is shaping the strongest version of YOU yet!
In this episode, we cover:
How to approach movement during pregnancy & postpartumWhy your pregnancy shouldn’t be an ‘all-or-nothing’ seasonPrioritizing YOUR health & well-being during pregnancyThe power in realizing that YOU are your baby’s home (and that means everything)Real talk on postpartum fitness + sustainable ways to rebuild your strengthEmbracing the version of you right NOW & letting her take the leadLinks/Resources:
Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 170 | Body Recomp: Key Mindset Shifts for Long-term ChangeJoin IT GIRL membership Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Creatine isn’t new, but it’s definitely having a moment in the online space right now!
I knew it was time to dive into my REAL, no-BS creatine facts with you here. There are sooo many myths surrounding creatine - you’ve probably heard that it’s a steroid, it makes you ‘bulky’, and it can damage your liver and kidneys. None of these are true if you’re in good health!
Creatine isn’t just for men either - there is growing research surrounding benefits for women with things like muscle growth, blood pressure, hormones, and more.
I’ve been taking creatine pretty consistently for years, and while I’ve noticed positive effects for myself, I know it’s not something that every.single.person *needs* to take.
I’m personally really tired of all the misinformation out there, and I'm sure you are too.
I hope this episode provides you the clarity you need on this powerful supplement, and guides you toward making the best decision for YOU on your fitness journey!
In this episode, we cover:
What creatine *actually* is + benefits to supplementing with itCommon creatine myths (and why they’re flat-out wrong)Creatine’s impact on women’s blood pressure & hormonesHow creatine may support brain health, stress resilience & healthy agingThe best type of creatine to take + how much you needLinks/Resources:
Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Let’s talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights?
I get it - you’re showing up, lifting weights, and trying to do alllll the right things… but you’re still wondering, “when the heck is this going to pay off?!”
The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you’re training, if you’re challenging yourself in the gym, and other key factors specific to YOU (your hormones, sleep, nutrition, etc.).
Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).
Building muscle takes time, but it’s worth EVERY bit of effort to break free from the dieting and ‘skinny’ cycle that has trapped you for too long.
I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you’ll love your results if you do!!
In this episode, we cover:
How long it really takes to see changes in your bodyKey factors that will impact your progressWhy fewer full-body workouts per week may give you better results.Fueling your body *right* if you want to hit your body recomp goalsWhy your hormones & sleep are crucial + matter more than you think My personal experience with body recomp and learning progressive overloadWhat to reassess at the 6-month mark if you’re not seeing the results you wantHow heavy you should be lifting to actually build strengthLinks/Resources:
Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 170 | Body Recomp: Key Mindset Shifts for Long-term ChangeJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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I’m switching things up with a super chill and FUN Q&A session for today’s episode!
Between perimenopause, a new cut phase, and all the day-to-day chaos, life has been LIFEING (I know you know the feeling)!
In today’s episode, I’m answering YOUR questions on my go-to’s for fast food, affordable fashion, creatine, skincare, what pumps me up in the gym, and more.
Like with everything I teach, perfection is NOT the goal here - progress and real-life balance are. I’m just trying to do my best in this season, and I know you are too!
I hope you enjoyed this laid-back chat, and it helped you get to know me a little better. I would LOVE to do more of these in the future, so don’t hesitate to reach out and send in your questions!
In this episode, we cover:
An honest life update with perimenopause struggles, travel & moreMacro-friendly/flexible fast food options for on-the-goFinding clothes on a budget + alterations when neededMy favorite protein-packed snacksMy eclectic workout playlistMy thoughts on creatineMy ‘ideal’ date nightThe truth about celluliteMy favorite skincare, makeup & hair care productsLinks/Resources:
My Gym playlist on Spotify Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Today’s episode was inspired by a super juicy question I got on Instagram (shoutout to Julie)! The question I knew I had to dive into here was: “Why do some people burn more calories than others?”
Our society definitely has an obsession with calorie burn AND fitness trackers. I don’t care if it’s your Apple Watch, Fitbit, or even my beloved Oura ring - NONE of them are giving you a perfect read on your calorie burn!
Your calorie burn is influenced by a variety of factors personal to YOU - muscle mass, metabolism, and stress & hormone levels are just a few.
Continuously chasing calorie can actually work against you - especially if you have a goal of building muscle!
So…if you’re in your muscle-building era (which I would LOVE to hear if you are), don’t sabotage it by trying to burn as many calories as possible.
This episode is your permission slip to break free from the calorie-burn trap and chase goals that actually support YOUR body and life - I know you can do it!!
In this episode, we cover:
Realizing that your tracking device for calorie burn is NOT 100% accurateWhy your calorie burn is personal + influenced by multiple factorsWhy chasing calorie burn isn’t an effective strategy for youChoosing workouts you truly enjoy + can stay consistent withWhy working harder doesn’t always equal working smarterAvoiding long-term calorie deficitsLinks/Resources:
Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Today’s episode is unpacking a truth that sooo many of us need to hear: giving 100% doesn’t mean giving everything we have to everything, all.the.time.
Unfortunately, we’ve been conditioned to believe that we have to do it ‘all’, perfectly, every single day! But…that mindset only leads to burnout and frustration.
Whether it’s your workout, your to-do list, or just making it through the day, your energy isn’t always going to be at full capacity, and that’s NORMAL. Life will throw curveballs, and your plans will shift. When this happens, it’s NOT a sign that you’re failing - it’s a sign that you’re freaking human!
Instead of chasing perfection, focus on your unique 100%. Get clear on what truly needs to get done, and what can wait. The rest can flex with your reality!
No…you don’t owe the world all of you, all the time. Let’s start redefining what 100% *really* looks like, so you can give your energy intentionally!!
In this episode, we cover:
Reframing what ‘giving 100%’ of your capacity meansWhen the ‘f*ck it’ mentality comes into playHaving clarity & flexibility on what you *have* to get done for the dayNot forgetting to prioritize YOUR self-care & well-beingLinks/Resources:
Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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Your mindset plays a VITAL role in achieving success across many areas of life. It’s no different with your fitness - especially when it comes to body recomposition!
Embarking on a body recomp journey requires some DEEP mindset shifts. I’m not going to sugarcoat it - it can be a major undertaking, and you will have some mindf*ck moments along the way!
I believe it’s important that you understand the deep, psychological changes that come with shifting your focus from just fat loss, to building muscle and supporting your long-term health.
Your progress is going to look completely different from others who are doing body recomp. But…it’s important that you focus on YOUR goals, wins, and understand that this is going to take way longer than a 30 or 60 day challenge (but it will be sooo worth it)!
I hope this episode resonates with you and encourages you to consider the possibilities with body recomp. This is about being your healthiest, happiest, and most confident self for the long- term. YOU are in control, which is a beautiful thing!!
In this episode, we cover:
Deep + necessary mindset shifts during a body recomp phaseRethinking body image narratives Redefining progress that goes beyond *just* weight lossAdjusting to the changes of how your body looks & feels3 crucial mindset essentials during body recomp (and beyond)Supportive ways to help you thrive during your body recomp journeyWhy you need both muscle gain & fat loss for body recompSpecific ways you can body recompKey pieces that *actually* matter for your body recomp & long-term fitnessLinks/Resources:
Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness JourneyEp. 111 | Understanding the Smart Scale and How It Can Transform Your Health and FitnessJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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When it comes to your ‘dream body’, you probably have a good idea of what that is/how it looks.
But…if you woke up tomorrow with that body, would you know how to achieve it? And even more, would you know how to MAINTAIN it??
I’m betting the answer is NO, because most of the time, you have no clue where you’re going on your fitness journey! It’s not your fault either, because there is sooo much confusion surrounding health and fitness in our world today.
It’s vital that you get super clear on YOUR specific body goals, and understand what route will get you there. It’s totally okay to take more of a ‘scenic route’ on your fitness journey - you want the path you take to be enjoyable AND sustainable.
It’s not going to be very fun to arrive at your ‘goal body’, but not be able to maintain it for more than a couple of days, ya know?!
I hope this short & spicy episode encourages you with creating a fitness journey that is sustainable for YOU. Long-term success with your fitness is TOTALLY possible!!
In this episode, we cover:
The confusion that comes with your ‘dream’ body & not understanding how to get it or maintain itWhy you need to know *exactly* where you’re going on your fitness journeyUnderstanding that you ARE capable and you just need the *right* path to help you achieve & sustain your fitness goalsLinks/Resources:
Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE COACHING is my 1:1 program (choose 3 or 6 month option)Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast so we can keep this conversation going-be sure to tag me in your posts and stories!Join my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi!
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