The Unf*ck Your Fitness Podcast

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

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

In this Q&A episode, I’m answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual,  I’m giving you simple, repeatable answers you can actually apply immediately.

We’re talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it’s time to cut or stay at maintenance, and what progressive overload actually means (hint: it’s not just “lift heavier every week”).

We’ll also get into the real-life side of consistency - what to do when you’re exhausted and juggling everything - plus a clear breakdown of protein per meal and how to know if you are ready to lift heavier so you can train smarter and get better results.

If you take anything from this episode, let it be this: your plan has to match your season… and consistency gets a whole lot easier when the plan is realistic.

Episode recap:
My favorite ways to measure progress other than the scale
How to choose what to eat before and after a workout based on your needs
How to know when to lift heavier
My thoughts on how to “do it all” AND be healthy
Deciding on a cut vs. maintenance based on body readiness
The myth of protein limits per meal and optimal protein timing 

Links/Resources:
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

If you want different results than the majority of people who feel stuck, frustrated, and constantly starting over, you HAVE to think differently than they do.

These four mindset shifts didn’t happen overnight for me - they took TIME. I was imperfect at first (and still am), but over time, they’ve become a part of my identity. 

When something becomes who you are, consistency stops feeling like a constant fight that you’re losing. You actually feel like you’re winning, because you are!

Whether it’s changing your language (which totally impacts your identity), or believing you need to fuel and perform like an athlete, you’ve GOT to take ownership of your life.

No more excuses, or getting stuck in the endless “I’ll start again on Monday” cycle. I mean…how has that been working out for you so far?

I’d love for you to pick at least ONE of these mindset shifts to implement this week, and let me know how much better you’re feeling!!

Episode recap:
Why different results require different thinking
Why you need to stop saying “I want to” or “I’m trying to”
Creating space between the “urge” and the “action”
Eating, training & thinking like an athlete
Realizing that what doesn’t get tracked, doesn’t get changed
Why growth requires ownership (NOT excuses)

Links/Resources:
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

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:
Why calories in, calories out is the foundation for fat loss
Why CICO is real (but it’s not the whole story)
3 reasons why the scale probably isn’t moving
Why undereating doesn’t help w/fat loss (it actually makes it harder)
4 non-negotiables to “lock in” before you change everything else
How to simplify your plan + honestly look at your output
Making ONE change at a time + giving it time to work
Why CICO can work for you, but you need a smarter approach 

Links/Resources:
Ep. 229 | What Training Volume & Intensity Actually Mean
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