The Unf*ck Your Fitness Podcast

Let’s talk about the phrase you see alllll over social media: calories in, calories out. According to the internet, it’s the *only* thing that matters. Just “eat less, move more,” and BOOM - problem solved. But…there’s a WHOLE lot of “fine print” that gets skipped over here. If you’ve ever felt like CICO “doesn’t work” for you, this episode is going to clear it up! Yes, calories in, calories out IS the foundation, but there is sooo much that influences those calories. Factors like hormones, stress, sleep, perimenopause, thyroid issues, insulin resistance, medications, and more ALL play a part! Calories in, calories out is absolutely real - it's the basis of every fat loss strategy out there. However, it’s NEVER going to be *just* your calorie intake that will lead you to reach your fitness goals. Make sure you’re using a smarter plan, and actually follow it - not your mood. That alone will help you greatly, friend! Episode recap: probably honestly Links/Resources: What Training Volume & Intensity Actually MeanFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

If you’ve ever thought, “Well, I guess I can’t progressive overload because I don’t have heavier weights,” this episode is for YOU. We’re talking about training volume, progressive overload, and why lifting heavier isn’t the only way to make progress. Yes - access to a gym and heavier weights is great! But…it’s not required for results. What actually matters? The amount of MEANINGFUL work your muscles are doing over time! Volume isn’t just a buzzword you’re hearing online these days - it’s sets × reps × load. Your body responds to challenge, and it’s not just numbers on paper. If you’re training at home, you’re NOT stuck. Progressive overload isn’t just “add weight.” It’s more reps, sets, unilateral work, and pauses. The goal isn’t heavy - it’s HARD for you. Volume + intensity are your two levers, so don’t be afraid to use them wisely! Episode recap: just Links/Resources: Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John RusinYour Body Is Not Amazon Prime - Stop Expecting Instant ResultsFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Today’s episode is another fun Q&A pulled straight from my Instagram community! I received quite a few questions related to fitness and workouts, so I wanted to dive deeper into them here. From belly fat myths, to cardio timing and body recomposition in perimenopause, this one is ALL about cutting through the confusion, and focusing on what actually matters on your fitness journey. You should know by now I’m not here to give you gimmicks or BS - just real answers to questions you’re already asking (or secretly Googling - no judgement)! If you’re in perimenopause and struggling, you’re NOT alone, and you’re not broken. Focus on things like strength training, protein, daily movement, sleep, and stress management. Consistency matters now (more than ever), and you absolutely CAN see success with body recomp in this season! Episode recap: actually Links/Resources: Get your Kion creatine and EAAsFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’m just going to say it… Your body is NOT Amazon Prime. You don’t hit “order” on macros and wake up with your dream body 2 days later! Honestly, this expectation is why SO many people keep quitting. I see and hear it constantly from ladies: they track their macros for a couple of days (maybe a week), don't see the scale move, and immediately decide “nope - it’s not working”. But…let’s be real. Did you GAIN 20 pounds in two days? No. So, why would you expect to lose it that fast?! The truth you need to hear? Your expectations are the problem - not your effort, your plan, or your body. not your body. What actually needs to change is how you measure progress, and how quickly you expect results! I’m not mad at you for feeling frustrated - I’m mad at an industry that sells instant transformations, detoxes, shortcuts, and hype without education. Your body needs time, consistency, muscle, nourishment, and trust. Stop quitting on yourself, and instead, start COMMITTING to yourself! Episode recap: actualreally Links/Resources: The #1 Skil You Need to Master to Get Into Amazing ShapeThe Hard Truth: Why You Need to Stop Giving Up On YourselfFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’m very honored to welcome Dr. John Rusin to the podcast today! John is a physical therapist, personal trainer and injury prevention expert who has been named one of the top 50 fitness experts in the world by Men’s Health magazine. He’s also the founder and CEO of The Pain-Free Performance Specialist Certification (PPSC), which has proudly certified 20,000+ health and fitness professionals in-person since 2018. John and I first connected on Instagram, and I LOVED his book - couldn’t put it down! One of the biggest takeaways from this episode is that going all in on one thing with your health and fitness is NOT sustainable. True, long-term fitness comes from being well-rounded! We also dive into why your training NEEDS to evolve over time, comparison culture and misinformation on social media, what really moves the needle for women in perimenopause, John’s Pain-Free Performance framework, and much more. If you’re looking to build a powerful and healthy body for life (pain-free), this conversation is a MUST-listen. I know you’re going to love it!! Episode recap: Links/Resources: Pain-Free Performance@drjohnrusinFacebookYouTubewebsiteFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

January can feel heavy. Life is busy, schedules are packed, energy is low, and it’s easy to fall into that “blah” headspace. Instead of lowering the bar or going into survival mode though, this episode is a reminder that this is actually the PERFECT time to raise your standards. Yep - even if people think you’re a little crazy for it! High standards make people uncomfortable. They don’t always match the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly working for most people in our society anyway! Here’s the key distinction: standards are NOT rules. Standards come from self-respect, clarity, and knowing what actually works for you. When you know who you are and what your standards are, there’s no constant negotiation with yourself (or others)! Setting high standards is how you stop starting over. When you raise your standards, you take your power back, feel more confident, and realize you’re capable of WAY more than you thought. Now go set some high f*cking standards this week, and let me know what they are!! Episode recap: super aren’t Links/Resources: The Problem With New Year Energy + What to Do InsteadWhy Your Goals Aren’t Working + How to Build Real Self-Trust This Year FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

New year, same cycle? You set the goals, feel fired up for a week or two, and then…you slowly fall off the wagon. Sound familiar?? If that resonates, you are NOT alone! This episode is your permission slip to stop chasing brand-new, shiny New Year’s resolutions every.freaking.year, and start building something that actually lasts: self-trust. You don’t *need* new goals - you need more belief in yourself and follow-through with what you’re already doing! Self-trust isn’t about confidence or motivation - it’s about evidence. When you repeatedly set goals that are too big, too vague, or not aligned with your real life, your brain stops believing you. Clear, specific goals remove pressure, reduce decision fatigue, and turn intention into ACTION. Ultimately, real self-trust isn’t built in hype moments at the start of January - it’s built in the boring, everyday moments when you follow through anyway. That’s how you stop starting over (for good)!! Episode recap: real Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Welcome to 2026, and a VERY different kind of January! This episode kicks off the year by NOT feeding into the loud, exhausting “new year, new me” noise that dominates the fitness space every.single.January. Instead, we’re starting where real change actually begins: self-trust. Here’s the uncomfortable truth most people won’t say out loud - new year motivation doesn’t work. It’s emotional, seasonal, and creates a false high that feels productive without requiring real action. January hype convinces you you’re changing before you actually do anything. January isn’t magical - nothing changes just because the calendar flips. Change only happens when YOU do! It’s not about trying harder this year - it’s about becoming the woman who follows through because it’s who she is. This month isn’t just a reset - it’s the beginning of how you show up for yourself going forward! Episode recap: isn’t Links/Resources: FREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’ll be honest - recording this episode felt exciting and a little terrifying. In today’s episode, I’m pulling back the curtain on a HUGE rebrand, officially merging Kristy Castillo Fit with Unf*ck Your Fitness! If you’re someone who tends to overthink, feels very type-A, or gets overwhelmed by big pivots, you’re not alone. This rebrand felt big, scary, and also, incredibly necessary. Here’s the truth: my business was built by an older version of me that no longer exists. While my content isn’t changing, everything else is getting a major refresh, and I could NOT be more excited! The Unf*ck Your Fitness podcast changed everything. It showed me that I don’t need to “fit” into the fitness space to belong here, and it showed me what people really need when it comes to their health and fitness. This rebrand is about alignment - my personality, my values, and the mission behind this work. I’m SO grateful you’re here, and I can’t wait to help you unf*ck your fitness journey in 2026!! Episode recap: Links/Resources: LinkedInemail@podcastingwithemilyFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting. Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you). This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked more of me than most years EVER have. Honestly? I did the bare f*cking minimum with my fitness for long stretches of time. Not because I didn’t care, but because that’s all I had. If you’re in a similar season where all YOU can do right now is the bare minimum, that is still enough! This week, your effort might look smaller, but your intention gets to be BIGGER. It’s not about pushing harder - it’s about showing up softer, and in a way that truly supports you in this season. Episode recap: incredibly Links/Resources: Romanticizing Your Fitness: Softness, Intention & Connection This Holiday SeasonFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it. After listening, I thought “what if we romanticized our fitness journey?!” Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a season I usually resist made me think about softening into fitness, too. And no…not toxic positivity or pretending life is “perfect”. Think more intention, emotion, and calm to something that can feel so HARSH this time of year. I don’t want December fitness to feel like pressure. I don’t need the “push harder, grind harder” vibe right now, and neither do you. This season can be chaotic AF, and you don’t need to bully yourself into hustling when your bandwidth just isn’t there. This holiday season, you don’t need more discipline. You need more connection, intention, and moments that feel GOOD!! Episode recap: actually Links/Resources: Trying Not to Care Podcast | Romanticizing Winter: How to Enjoy the Holiday Season and Love Your LifeOvereating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the CycleFREE Body Recomp Meal Prep and get the UFYF NewsletterGirls with Opinions PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

The holidays have a *special* way of bringing out those overeating habits, don’t they? You can be totally fine all year, but then December hits and suddenly EVERYTHING feels harder. My clients feel this every single year, and honestly…I do too! When you slow down long enough to pay attention to your habits, so much clarity comes up. Most overeating isn’t about lack of willpower - it’s about stress, decision fatigue, emotions, nostalgia, and an environment full of high-reward foods. As moms and busy women, we’re constantly cooking, shopping, hosting, working, and doing allll the things. Your brain wants relief, and food is the fastest and most familiar option. Once you understand what’s actually going on underneath the overeating, you can catch it before it spirals into the “screw it” mentality. It’s time for you to enjoy the holidays AND stop the self-sabotage cycle. You’re capable, self-aware, and your future self is going to be so damn proud!! Episode recap: without Links/Resources: FREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

The holidays hit different, don’t they? One minute you feel like you’ve had your whole year together, and then suddenly, October and November roll in and you’re like “what the hell am I even doing?!” If that’s you, you’re NOT alone - my clients feel this every.single.year (and yep, I’ve been there too). Honestly though? You’re doing WAY better than you think. Even if you haven’t been “perfect”, you’ve been building quiet, meaningful progress day after day. It deserves more credit than it gets! Slow progress doesn’t always look glamorous, but it freaking MATTERS. You may not “feel” ahead because you keep raising your own bar. While it’s not a bad thing to keep evolving and aiming for more, you’ve got to stop and recognize how far you’ve come! This “quiet progress” has made your entire life feel lighter, and it’s actually the most underrated part of transformation. As you move through the holidays, remember: you don’t need a new diet, challenge, or total reinvention in January. You just need to keep building on what’s already WORKING. You’re a total badass, so don’t forget to celebrate yourself!! Episode recap: way Links/Resources: Simple Habits I’m Grateful For + Why They Matter Even More Right NowFREE Body Recomp Meal Prep BlueprintGirls with OpinionsFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

As much as I LOVE the cozy vibes, food, and extra family time that come with the holiday season, it can definitely knock you off your routine if you’re not paying attention. Honestly? This is the PERFECT time to check in with yourself, and get thankful for the habits that have actually carried you this year! When it comes to habits, the reality is simple: if it’s not a habit, you’re not doing it consistently. If you’re not doing it consistently…you’re not getting results! This time of year gets loud and messy with allll the things going on. It’s easy to forget how far you’ve come, or how many times you’ve shown up for yourself, regardless of what life throws your way. I’ve been reflecting on that a lot lately - I’ve built habits that have helped me stay grounded through one of the hardest years of my life. These habits aren’t sexy or flashy, but they’ve helped me become who I am today. Remember - you didn’t come this far just to white-knuckle your way through the holidays, or fall completely off track. You came this far because you’re a BADASS woman becoming even stronger, and I’m incredibly thankful you’re here!! Episode recap: really Links/Resources: How to Train (or Not Train) During the Holidays Without Losing ProgressFREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

The holidays are coming QUICKLY! If you’re anything like me, you’re staring at your calendar like “how did we get here, and how is all of this happening in the next 6 weeks?!” It’s the time for Thanksgiving prep, Christmas planning, kids’ activities, basketball season, and alllll the food-focused events. It’s a LOT, and it can totally knock you off your fitness routine if you’re not prepared (yep, that used to be me). Honestly, your approach this holiday season depends on your actual life and GOALS. Maybe you’re in a season where you need rest, or maybe you’re in a solid maintenance groove. Maybe you feel good enough to push a little harder, and really kick ass! There’s no right or wrong answer, but whatever season you’re in, you’ve got to be super intentional, and do SOMETHING. Whatever you choose, anchor yourself to 3-4 non-negotiables and redefine what consistency looks like right NOW. Ask yourself what ending the year proud (not perfect) looks like, and then make it happen, friend! Episode recap: really Links/Resources: Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life EventsFREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

It’s that time of year again - the holiday season is upon us! While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey. The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals! Setting boundaries isn’t about being “that” person who ruins the fun - it’s about protecting your peace. You don’t owe anyone an explanation for saying NO to something that doesn’t serve you. Start by getting clear on what you actually want this season, and be super specific! Remember - boundaries protect your energy, your goals, and your growth. They’re not rude, but a form of self-respect. People might not always get it, but…that’s not your problem. If you want to stop the cycle of “falling off” and “starting over” every single January, it’s time to protect your peace and honor your goals, friend! Episode recap: Links/Resources: Social Gatherings Without Guilt: Tackling Food and Drink Pressure From OthersFREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible. I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly. The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you need a mindset shift! Structure comes before intensity. Start small, and focus on one or two anchor habits (i.e. walking daily, increasing hydration, or prioritizing protein). You’ve got to adjust your expectations because you are NOT the same person you were before that event, and that’s okay! Give yourself some freaking grace, because healing isn’t just physical - it’s mental and emotional, too. Episode recap: and Links/Resources: Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and MoreFREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness! We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.” Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout. If any of that sounds familiar, this one’s for YOU. Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness! Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend! Episode recap: Links/Resources: FREE Body Recomp Meal Prep BlueprintSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD! Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more. But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep! Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aesthetic meal prep videos or color-coded containers to see results. You NEED something that fits your real life, regardless of the season you’re in! Some weeks you’ll totally nail your food prep, and other weeks you’ll wing it. At the end of the day, YOU’RE the only one responsible for fueling your body and reaching your goals! If you’re ready to make your fall reset actually stick, grab my free Body Recomp Meal Prep Blueprint - it will help you build a realistic, stress-free plan to keep you fueled all season long! Episode recap: Links/Resources: FREE Body Recomp Meal Prep BlueprintFall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control AgainWTF Are Macros (and Why You Can’t Ignore Them) | Macros SeriesSol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show

Fall has officially arrived! Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding. I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread). I’ve started leaning into what fall actually offers: structure, rhythm, and a sense of calm that fuels growth. The cooler weather alone helps regulate your nervous system, and fall creates a powerful “fresh start” effect (this has been sooo noticeable for me)! If you’ve been feeling that pull to reset your workouts, nutrition, or mindset, this is your sign to do it NOW. You don’t need to wait for January to shift from chaos into intentional action with your life. This is the season to slow down with purpose, and actually DO the sh*t you said you’d do this year. Decide what matters for you, get laser-focused, and pour your energy there so you CAN be excited (and in control) as we head into the holiday season! Episode recap: actually Links/Resources: Sol Fit PodcastFIT CLUBPRIVATE COACHING@kristycastillofit and @unfuckyourfitnesspodcast Unf*ck Your FitnessHERESend me a text with episode ideas or just to say hi! Support the show