The Unf*ck Your Fitness Podcast

Life feels a little freaking heavy right now, doesn't it?? 

Between the changing seasons, busy schedules, social media, family responsibilities, and trying to take care of ourselves, there's A LOT going on. 

Instead of another episode diving deep into workouts, macros, or anything fitness related, I really just want to chat with you. Sometimes, we need a reminder that we're all navigating our own shit (and we’re not doing it alone).

Lately, I've been feeling the pull to slow down, spend less time online, and be more intentional about how I'm spending my days. I’m making changes this fall to simplify my life, protect my time + create routines that actually support what matters most to me!

We’re talking about the mental load, social media overload, being more present, and making small changes that help life feel a little lighter.

Because slowing down doesn’t mean giving up on yourself. Sometimes taking care of yourself means doing LESS, not more.

So grab your coffee, go for a walk, or just hang out with me for a little girl talk. We’re all figuring this shit out together!

Episode recap:
Why I'm feeling the pull to slow down, unplug & live more intentionally this fall
How social media overload and comparison can really affect our mindset
Making distractions less convenient + creating routines that support our priorities
Simplifying fitness habits to reduce the mental load when life gets busy
Why slowing down doesn't mean giving up on your goals or breaking promises to yourself
Real-life struggles we’re all navigating
Finding ways to prioritize yourself without feeling selfish or waiting for life to calm down
Remembering that you're ALWAYS worthy of taking care of yourself

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
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

We're officially diving deeper into lean build season, because eating more food alone isn't going to build the body you want!

If you're increasing your calories, but your training isn't giving your body a reason to change, you're not actually setting yourself up to build muscle. 

In today’s episode, I'm talking about how to execute a lean build AND how your training needs to support it. You need a few things in place to do this well: consistent resistance training, progressive overload, adequate protein, an understanding of your maintenance calories, and a willingness to actually commit to this. 

If your goal is to build your glutes, shape your shoulders, add muscle to your legs, and ultimately “look” like you lift, we're training for muscle growth. Getting stronger is part of that process, but it isn't the entire goal. 

A build isn't just eating more. It's giving your body the resources + the training stimulus it needs to freaking BUILD!

Episode recap:
What a lean build actually is + how to execute one intentionally
Why increasing calories alone isn't enough to build muscle
What should be in place BEFORE adding calories for a lean build
What to track during a build beyond just changes on the scale
The difference between training for strength vs. hypertrophy
How rep ranges, progressive overload, and training close to failure support muscle growth
Why there's no magical rep range for building, strengthening, or “toning” muscle
How to train for hypertrophy without access to super-heavy weights
How your training priorities shift during a build, maintenance & deficit
Why getting stronger is part of building muscle (but isn't the same as strength training)
Aligning your nutrition & training so you're giving your body both the resources + stimulus to grow

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
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

I’m excited to continue our build season conversation with another fun Q&A!

In today’s episode, I'm talking all about TRAINING. Think lean builds (something I’ve been asked about a lot lately), body recomposition, workout splits, progressive overload, reps in reserve (RIR), and more. 

Yes, ALL of the stuff that can sound way more complicated than it actually is (I promise, it really isn’t)!

My goal with this episode (as always), is to unf*ck it for you so you understand what you're doing in your workouts + WHY it matters.

No, you don't need to perfectly understand every training term to build muscle. But…the more you understand your workouts, the more confident and intentional you can become!

Episode recap:
Can you build muscle and cut at the same time?
What is a lean build + how is it different from a traditional build?
How often should you train each muscle group for muscle growth?
What is progressive overload + how does it relate to training frequency?
How do you choose the right workout split for your schedule & goals?
What does RIR (reps in reserve) mean + how do you know if you're doing it correctly?
How can you tell if you're actually lifting “heavy enough”?
Good alternatives to lunges + how to approach exercise substitutions?

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
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

We are officially moving into BUILD season (which I’m pumped about)!

But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more.

If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spend your entire fitness journey in a calorie deficit!

In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want. 

The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle?

Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!!

Episode recap:
What build season is + the goal shifts from fat loss to muscle growth
Why staying in a deficit can keep you from building the muscle & shape you want
How to determine whether you need less body fat or more muscle right now
Who can benefit from a build
What a lean build looks like without a huge calorie surplus
How progress markers change when the scale is no longer the goal
How to use double progression to strategically increase reps and weight
How food, recovery, steps, cardio & HIIT fit into a build
Why building muscle now can change your next fat-loss phase
Shifting your focus from getting smaller to getting stronger, well-fueled, and better recovered

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
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

Feel like your progress has stalled? The scale isn't moving, your clothes fit the same, and you’re not seeing the changes you want in the mirror.

Naturally, your first thought is “Should I lower my calories?” Before you start cutting food again though, I need you to think about this instead: Are you actually training hard enough to give your body a reason to change?

In today’s episode, I'm talking about why eating less has become our default answer anytime we don't like what we see (and why that's not always the solution). If you're building muscle or recomping, the scale might barely move (or it might *gasp* go UP), while your strength, measurements, photos, and body composition are changing.

Also, you’ve GOT to get super honest about your training (and if it’s really effective). You don't need your workouts to entertain you. You need them to make you stronger!

Before you drop your macros, look at the evidence. Audit your training, and assess your consistency, steps, recovery, and effort. Give your body enough time to respond BEFORE you change your macros!

Episode recap:
Thinking about whether your progress is actually stalled (or you’re measuring the wrong thing)
Matching your progress markers to your goal
How to stop automatically blaming food when your body isn’t changing the way you want
Train to build muscle instead of just burning calories
Prioritizing progressive overload, challenging weights, adequate rest & tracking lifts
Repeating exercises long enough to get stronger
Getting honest about whether you’re *really* training hard enough
When too much lifting, cardio & HIIT is hurting your recovery and progress
Letting strength training be the foundation for body recomposition
Assessing your consistency, training, steps, recovery, and time to your plan

Links/Resources:
Register for my 3-Day Nutrition & Training Workshop 
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
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