If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too! Connect with me on Instagram at @kristycastillofit Learn more about working together by visiting my website: https://www.unfuckyourfitness.com/
252. Nutrition Q&A: Calories, Maintenance, Muscle Building & More
After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you! In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more. And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique, and the best way to learn what works is by collecting data, staying consistent, and making intentional adjustments along the way! Remember - every fitness journey is different, but the fundamentals stay the same. Keep learning, stay consistent, and trust the process. You’ll be AMAZED at what happens when you stop guessing + start building habits that actually last! Episode recap: Are maintenance calories an exact number or a range? How do I know if my maintenance calories are actually correct? How do I increase my calories after being in a calorie deficit? How long should I stay in maintenance? How do I loosen up tracking once I've found my maintenance calories? Where do I start if I have 50+ pounds to lose? How long should I stay in a calorie deficit? How do I get comfortable eating more in a surplus? Should I carb cycle while in a calorie deficit? Should I adjust my calories based on my workout that day? How do I know if I'm building muscle vs. gaining fat? Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
251. How to Transition Between Calorie Deficit, Maintenance & Build Phase
Understanding calorie deficits, maintenance, and build phases is one thing. But… knowing how to move between them? That’s what actually creates lasting results! Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress. In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to build muscle without overdoing it, and more. The goal isn't to jump from one extreme to another - it’s to make small, intentional adjustments that your body can actually sustain. Remember, your fitness journey shouldn't be built around constantly starting over. It should be built around understanding what phase you're in, WHY you're there, and where you're headed next! Episode recap: How to confidently move between a calorie deficit, maintenance & build phase How to transition from fat loss into maintenance without losing your progress Accidental maintenance vs. intentional maintenance How to enter a build phase to support muscle growth without overdoing it How to know when you’re truly ready for another fat-loss phase Making intentional decisions (not emotional ones) w/your nutrition phases How to avoid common mistakes like chronic dieting, fearing maintenance & changing calories too quickly Why consistency and patience will always beat starting over every Monday Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
250. How to Know If You Should Be in a Calorie Deficit, Maintenance, or Build Phase
If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get! The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs! In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros. I also walk through seven real-life scenarios to help you identify where YOU are right now. Understanding your current phase is the first step toward making progress without constantly starting over every.single.Monday. The goal isn't to stay in a calorie deficit forever. It’s to understand nutrition well enough to move confidently between phases, fuel your body with intention, and STOP chasing quick fixes. Stay tuned for next week’s episode because we’re putting this all together with exactly what each nutrition phase looks like in practice! Episode recap: The difference between a calorie deficit, maintenance, and build phase + which one makes sense for you 5 questions I ask every client before setting calories or macros Key pieces that determine the right nutrition phase for you 7 common client scenarios to help you identify where YOU are + what your next step should be Why different goals require different strategies Why maintenance isn’t a setback How to avoid common mistakes like chronic dieting, fearing food & chasing quick fixes Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
249. The Deficit Isn't the Finish Line: Maintenance, Building & Why You Can't Diet Forever
If you've ever thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you. In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit. The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan. In this episode, we're talking about why maintenance calories are a great tool for long-term success, when a building phase actually makes sense, and why cycling through different phases is how you create lasting body recomposition instead of staying stuck in an endless diet. A calorie deficit is a tool, not a destination. The goal isn't to spend your life eating less. The goal is to understand when to diet, when to maintain, and when to build so you can create a stronger, healthier body that lasts for years. In this episode, we cover: Why a calorie deficit should be viewed as a season, not a lifestyle How to know when it's time to come out of a deficit Why maintenance calories are not the same as "giving up" What a building phase actually is (and why it doesn't mean "getting bulky") Why building muscle now can make future fat-loss phases more successful The different phases of fat loss and body recomposition Why fitness is a cycle, not one long diet Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
248. Understanding the Truth About Calorie Deficits
You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet. In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss. If you've ever felt stuck, frustrated, or confused about why eating less isn't working anymore, this episode is for you. In this episode, we cover: What a calorie deficit actually is and how it works Why fat loss requires a calorie deficit - but that doesn't mean starvation Why "eat less, move more" isn't always helpful advice How your starting point determines your fat-loss approach When maintenance calories may be more beneficial than a deficit What reverse dieting is and who it may help How calorie deficits connect to body recomposition Signs your calorie deficit may be too aggressive Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
247. Exercise, Fertility, and Pregnancy with Dr. Hannah Ryles
In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery. We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based. We also dive into postpartum fitness beyond “bouncing back.” We talk about the six-week clearance, pelvic floor and core recovery, returning to strength training, and how postpartum movement can support long-term reproductive health. This episode is full of practical information for women who want to feel strong, supported, and educated before pregnancy, during pregnancy, and after birth. In this episode, we cover: How exercise can support fertility and reproductive health When exercise may become too much stress on the body Whether you need to modify workouts during the two-week wait How workouts may change in the first, second, and third trimester Pregnancy fitness myths that need to go What to know about the six-week postpartum clearance Why postpartum fitness is about more than weight loss How to rebuild strength safely after birth What women need to understand about long-term fitness **Disclaimer: The information shared in this podcast is NOT meant to be taken as individual or medical advice. These conversations are for educational purposes only. Please seek the advice of your physician or healthcare provider regarding any medical condition or treatment. Links/Resources: Learn about the Expect App for Pregnancy Optimized Fitness Join FIT CLUB , my monthly membership with workouts you can do at home or the gym SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast with Kristy & Erin Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
246. Q&A: Protein Goals, Fat Loss Calories, Deloads, and Gym Confidence
In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress. We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I became more comfortable lifting heavy weights over time. We also get into deload weeks…what they are, when to use them, and why backing off can actually help you keep making progress. And of course, we talk about cravings, willpower, mindset, and why white-knuckling your way through fitness is not the goal. This episode is practical, honest, and full of reminders that fitness does not have to be so all-or-nothing. You do not need to be perfect with your macros, scared of eating more protein, or intimidated by the gym. You need a plan, realistic expectations, and the confidence to keep showing up. Episode Recap: Protein goals and whether you can eat too much Perfectionism with macros Finding your fat loss calories Shoes for lifting Compound lifts vs. isolation movements Deload weeks Building confidence with heavy weights Cravings, willpower, and mindset Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
245. Understanding Body Recomposition | The Gym Confidence Series
Most women think they need to lose weight to change their body… but what they actually want is body recomposition. In this episode of the Gym Confidence Series, we’re breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio. I also talk about the difference between fat loss and muscle building, why the scale is not the full picture, and how so many women are chasing smaller bodies instead of stronger, healthier, more sustainable results. I also explain maintenance calories, calorie deficits, beginner muscle growth, and why consistency matters so much more than extremes. This episode is all about helping you understand what is ACTUALLY happening inside your body when you start lifting weights, eating enough protein, and training consistently … without overcomplicating the process (of course!) In this episode, we cover: what body recomposition actually is what “toned” really means why muscle changes your body shape why strength training matters for women maintenance calories explained simply calorie deficits without extremes why beginners often see faster progress the biggest mistakes women make with fat loss why consistency beats crash dieting every time Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
244. How to Structure Your Workouts Without Overthinking It | The Gym Confidence Series
If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be. In this episode of the Gym Confidence Series, we’re breaking down how workouts actually work and how to structure your workouts in a way that makes sense. I’m explaining the foundational movement patterns most programs are built around, the difference between compound and isolation exercises, and why consistency matters more than constantly switching workouts every week. We also talk about workout splits, training volume, intensity, progressive overload, and recovery … without making it feel like a boring fitness textbook. Most importantly, I walk you through what this can ACTUALLY look like as a beginner so you stop feeling like you need to know everything before you start. There are MANY ways to build a workout for different people and different goals. This episode covers the basics which will help you build confidence - you can always modify later! In this episode, we cover: how workouts should be structured the difference between compound and isolation exercises what volume + intensity + progressive overload mean why recovery matters more than people think how to stop overcomplicating your workouts what to do when you walk into the gym why consistency beats “perfect” workouts every time Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
243. What to Use at the Gym (Without Feeling Overwhelmed) | The Gym Confidence Series
Walking into the gym can feel intimidating when you don’t know what anything does. Between the machines, dumbbells, barbells, cable stations and cardio equipment… it’s easy to feel overwhelmed before you even start. A lot of women avoid the gym completely - not because they aren’t capable - but because they feel like everyone else knows something they don’t. In this episode of the Gym Confidence Series, we’re breaking down the basics of gym equipment in a way that actually makes sense. I’m walking you through the most common equipment you’ll see in the gym, what it’s used for, and why you absolutely do NOT need to know how to use every single machine to get results. We talk about the difference between machines, dumbbells, barbells, cables and how to choose them for your workouts. I also explain why most people are massively overcomplicating fitness, how confidence in the gym actually comes from repetition, and why nobody is paying nearly as much attention to you as you think they are! If you’ve ever walked into the gym and immediately wanted to turn around and leave… this episode is for you. The goal of this series is simple: unf*ck the confusion and help you feel more confident every time you walk into the gym. In this episode, we cover: the difference between machines, dumbbells, barbells, and cables why machines are NOT “less effective” what compound movements actually are how to stop overcomplicating your workouts why confidence in the gym comes from repetition, not perfection how to stop feeling like everyone is watching you at the gym Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
242. Gym Lingo 101: Terms You Need to Know to Feel Confident in the Gym | The Gym Confidence Series
Have you ever opened a workout and thought, “Okay… what the hell does that mean!?” Same. And honestly, this is exactly why I wanted to record this episode. This is the first episode in The Gym Confidence Series, where we are going to unf*ck the confusion around workouts, nutrition, and what it actually takes to see results. Let’s be real: the gym can already feel intimidating enough and then you add in terms like RPE, reps in reserve, progressive overload, tempo, AMRAP, supersets, time under tension, and suddenly it feels like you need a fitness dictionary just to get through your workout. You deserve to understand what these terms mean so you can stop second guessing yourself and start walking into your workouts with more confidence. In this episode, I’m breaking down the gym lingo you actually need to know. Not the random overcomplicated stuff. Not the fitness bro language that makes everything feel harder than it needs to be. Just the terms that will help you understand your workouts, execute them better, and feel more confident in the gym. In this episode, we cover: What sets, reps, tempo, and rest time mean How workouts are structured with straight sets, supersets, circuits, and intervals How to understand workout intensity using RPE, reps in reserve, and failure Why progressive overload is key for building muscle and seeing results What volume and deload weeks are Common workout terms like AMRAP, drop sets, warm-up sets, and working sets Why execution matters inside your workout What time under tension, mind-muscle connection and range of motion mean Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
241. Client Story: How Julie Lost 30 Pounds, Built Muscle, and Changed Her Mindset
I am so excited to feature one one of my Unf*ck Your Fitness clients, Julie, to talk about her fitness journey over the last three years! Julie came to me feeling frustrated, overwhelmed, underfed, and stuck. She had recently changed jobs, was navigating a new ulcerative colitis diagnosis, had gained weight, and knew she wanted to feel like herself again…but she had no idea where to start. We talk about what it felt like for her to learn macros, reverse diet, start strength training, and finally understand that body recomposition is not a quick fix. It took time, trust, consistency, and a lot of mindset work. Julie shares what helped her most, how she learned to stop chasing perfection, why the scale and progress pictures were so frustrating, and how she has lost around 30 pounds while building muscle, confidence, and a completely different relationship with fitness. This is such an honest conversation about what real change actually looks like: the messy beginning, the slow progress, the hard weeks, the mindset shifts, and the moment you realize you are not the same person anymore. In this episode, we cover: What it was like to reverse diet after barely eating enough Why body recomposition takes time How long it took her to start noticing changes Why the scale and progress pictures can feel so frustrating What helped her move away from all-or-nothing thinking How macros gave her more flexibility and confidence Navigating fitness while dealing with real-life health issues What has changed physically, mentally, and emotionally Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
In this Q&A episode, I’m answering some of the questions you have sent in recently, and we are covering a little bit of everything. We talk about what I personally use for bloating and gut support, the smart scales I’ve used, and the app I use regularly for tracking food and macros. I also share what my deload weeks look like, especially because I do have to train a little differently and really pay attention to what my body needs. We also get into glute growth…because no, you do not have to only train lower body if you want your glutes to grow. But you do need to train them intentionally. I break down the difference between working your glutes in lengthened and shortened positions and why both matter if you want continued progress. And of course, we cover some of the bigger questions too: recovery, intermittent fasting, “fat-burning mode,” and my honest thoughts on GLP-1s. As always, the goal is to help you cut through the noise, understand what actually matters, and build a body and lifestyle that feels strong, sustainable, and supportive. In this episode, we cover: The prebiotic/probiotic supplement I use for bloating The smart scales I have used and recommend What my deload weeks look like and why I listen to my body How to train for continued glute growth Why “fat-burning mode” from intermittent fasting is overhyped The truth about fasting windows and fat loss My honest, unfiltered thoughts on GLP-1s Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter Debloat : Code: KRISTYCASTILLOFIT Renpho Smart Scale SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
239. Creatine, Aminos, and Why Muscle Matters More Than Ever with Liz Plosser
In this episode, I’m joined by Liz Plosser to talk about essential amino acids, creatine, protein, aging, and why muscle matters so much for women. We break down the difference between protein powder, creatine, and EAAs, talk about why recovery and muscle preservation become even more important as we age, and get into the bigger picture of supporting your body well in every season. This conversation is educational, but also really empowering. We talk about the pivot that happens as women get older, why your body may need different support than it used to, and why that does not mean you are broken. It means it is time to get smarter about how you train, recover, and fuel. Liz shares why women need to care about more than just hitting a protein number, especially as they get older. We talk through how EAAs, creatine, and protein powder all play different roles, why muscle preservation becomes even more important in midlife, and how these tools can support recovery, energy, and long-term health. We also touch on GLP-1s, under-eating, lean muscle loss, and why strength training needs to be part of the conversation. In this episode, we cover: protein, aging, and why women may need more support over time essential amino acids vs. creatine vs. protein powder how EAAs help support muscle protein synthesis and recovery why creatine is beneficial for women at every stage why supplements like these can help fill the gaps the importance of protecting lean muscle mass what women should know about GLP-1s and muscle loss why strength training is a non-negotiable for healthy aging Links/Resources: visit getkion.com/kristy for 20% off Join the Summer School Challenge HERE Follow Liz on Instagram Listen to my previous episode with Liz HERE SHOP UFYF merchandise Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Join PRIVATE COACHING , my 1:1 program (choose 3 or 6 month option) Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
238. How to Stop Obsessing Over the End Result
In this episode, I’m talking about why obsessing over the end result can actually pull you further away from the progress you want. I see this so often with my clients.Obsessing over the end result and not focusing enough on the small wins or daily tasks. It is good to have goals. It is good to have a vision and a plan. But so often, we get so focused on where we want to be that we lose sight of what actually gets us there: the actions we take today. Real progress is not built in one perfect week or one big breakthrough moment. It is built in the small choices, habits, and decisions that happen over and over again. This is your reminder that you do not need to have the whole journey figured out today. You do not need to be at the end already. You just need to stay focused on what is in front of you, keep showing up and keep distractions minimal. If you have been overthinking your progress, putting too much pressure on the outcome, or struggling to stay present in your journey, this episode will help you come back to what actually matters: today. In this episode, we cover: Why goals matter, but daily action is what creates results How body recomposition and lasting progress are built one day at a time Why obsessing over the finish line can leave you overwhelmed or disconnected from the process How social media can pull you out of the present moment and make you question your own path How to come back to the next right step and trust what you are building Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Join PRIVATE COACHING , my 1:1 program (choose 3 or 6 month option) Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
237. Straight Sets, Supersets, and Circuits: What’s Best for Body Recomp?
Not all workouts are built the same - and if your goal is body recomposition, that matters. In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results. A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your goal is to build muscle, get stronger, and change your body composition. I’m also sharing how I use these different training styles inside my UFYF: Fit Club, and why workout structure should always match the goal. If you’ve ever wondered why some workouts feel more strength-focused, why others move faster, or whether circuits are “bad” for body recomposition… this episode will help clear it up. In this episode, we cover: What straight sets, supersets, and circuits actually are What each workout style is best used for Which structure tends to work best for body recomp Why ‘sweaty and exhausted’ does not automatically mean effective How I use these methods inside Fit Club Links/Resources: SHOP UFYF merchandise Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Join PRIVATE COACHING , my 1:1 program (choose 3 or 6 month option) Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast 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
236. The Truth About Rest Days and Muscle Growth
If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you. In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan” A lot of that came from the fitness culture I was around at the time, where doing more was always praised and rest felt like laziness. But when I got serious about truly changing how my body looked, I learned something big: progressive overload and recovery go together. Training is the stimulus, but recovery is where your body adapts. If your goal is muscle growth, strength, and body recomposition, rest is not optional - it’s part of the process. In this episode, I break down what changed for me, why so many women struggle to rest, and how sleep and recovery actually support your progress. Episode Recap: Why I used to think taking a day off would ruin my progress How old fitness culture shaped my beliefs around rest The mindset shift that changed how I approached training Why progressive overload and recovery go hand in hand How your body recovers and adapts after training What rest days can look like in real life Why rest is not lazy - it’s part of the plan Links/Resources: Join the Spring Mini-Challenge Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP Kion - my favorite Protein, EAA’s and Creatine! Listen to the Girls with Opinions Podcast Join FIT CLUB , my monthly membership with workouts you can do at home or the gym Join PRIVATE COACHING , 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
235. Why Diets Work…But Still Keep You Stuck
Why do so many diets seem to work at first… but still leave women stuck? In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term. I’m also sharing a personal realization I had while measuring food and looking at nutrition labels — and how understanding calories, macros, portions, and protein changes everything when your goal is real body change. If you are tired of bouncing between plans, feeling “good” only when you are on a diet, and starting over every time a program ends, this episode is for you. Episode Recap: Why diets work in the short term but fail in the long term My experience with Beachbody containers and what they did not teach me How Weight Watchers points and other diet systems do the same thing Why following food rules is not the same as understanding nutrition Why calories, macros, portions, and protein matter for body goals The difference between structure, education, and true food confidence Links/Resources: Join the Spring Mini-Challenge Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter SHOP my favorite Protein, EAA’s and Creatine! Listen to my other podcast: Girls with Opinions 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
234. My Thoughts on Alcohol, Fitness, and the Confidence to Make Your Own Choices
In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you. I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice. We’re also getting into the fitness side of alcohol: how it can affect sleep, recovery, food choices, consistency, and the way you feel in your body. This is not an anti-alcohol episode, and I’m not here to tell you what you should do. I just want to have an honest conversation about the ripple effect alcohol can have, especially for women working on their health, body composition, and overall well-being. If you’ve ever wondered whether alcohol is worth it, how it affects your progress, or what it looks like to make more aligned choices with confidence, this episode is for you. Episode Recap: Why I’m not drinking this year The confidence to make choices that align with you My honest thoughts on alcohol and fitness How alcohol can affect sleep, recovery, and consistency Why alcohol is about more than just calories Questions to ask yourself about your habits and goals The importance of honesty, self-trust, and making your own choices Links/Resources: Join the Spring Mini-Challenge Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter Listen to the Girls with Opinions Podcast 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
233. Fitness Built More Than My Body
In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person! What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time. I talk about how fitness taught me to make time for what matters, speak up for my priorities, stay disciplined even when I don’t feel like it, and build routines that support the life I want. I also share how fitness gave me confidence, grit, boundaries, and something steady to come back to when life feels chaotic. This episode is a reminder that fitness is about so much more than shrinking yourself. It can become a tool for building yourself - and the person you become through the process can impact every area of your life. Episode recap: What fitness has made me better at The discipline and habits built through consistency Making time for what matters and speaking up for your priorities How fitness creates structure and intention in daily life Delayed gratification, grit, and learning how to pivot Confidence, self-respect, and carrying yourself differently Why fitness can change your life far beyond the mirror Links/Resources: Sign up for the Spring Mini-Challenge! Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter Listen to the Girls with Opinions Podcast 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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Observed July 31, 2026.
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