The Unf*ck Your Fitness Podcast

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:
Why progressive overload isn’t just adding weight
What training volume really means
Why effort, strength, and hard reps + recruitment matter
How to increase the challenge when your weights are limited
Why volume + intensity are your two key levers
Understanding that scale fluctuations after hard training are NORMAL
Ways that progress shows up beyond the scale
Why your goal should be hard (not heavy) for you

Links/Resources:
Ep. 226 | Pain-Free Performance: How to Build a Powerful and Healthy Body for Life with Dr. John Rusin
Ep. 227 | Your Body Is Not Amazon Prime - Stop Expecting Instant Results
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

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:
How core exercises + training actually impact your body
Full-body workouts vs. body-part split workouts
Key differences between hypertrophy & strength training
Why both unilateral AND bilateral lifts belong in your workout program
The truth about cardio timing + how to incorporate it with body recomp
How to approach body recomposition during perimenopause

Links/Resources:
Get your Kion creatine and EAAs
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

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:
Why your body is NOT Amazon Prime + why expecting instant results keeps you stuck in the quit-restart cycle
How unrealistic expectations are often the actual problem
The real reasons the scale doesn’t “reward” you right away
How to reframe your timeline for progress
What frustration after “2 days of tracking” is really fueled by
The simple 12-week contract
Why my real frustration is with the industry (not you)

Links/Resources:
Ep. 55 | The #1 Skill You Need to Master to Get Into Amazing Shape
Ep. 76 | The Hard Truth: Why You Need to Stop Giving Up On Yourself
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

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:
Why sustainable fitness comes from well-rounded training (not all-or-nothing approaches)
The 6 components of a holistic & well-rounded fitness plan
Why your training should evolve as your body and lifestyle change
Why comparison in fitness is incredibly harmful
The never-ending misinformation on social media + why education & service matter WAY more than trends
Why progressive strength training and muscle-building are essential for women in perimenopause
Why pain is NOT a normal part of aging & exercise should never hurt
The 3 key phases the Pain-Free Performance approach follows
How starting slow & building a strong foundation leads to long-term results

Links/Resources:
Get John’s book, Pain-Free Performance
Connect with John on Instagram @drjohnrusin and Facebook
Follow John on YouTube
Check out John’s website
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

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:
Why setting standards make people super uncomfortable
How high standards often get misunderstood
The critical difference between standards & rules
Why people aren’t really triggered by your standards, but what they aren’t doing themselves
Why high standards create ease (not pressure)
Why knowing your standards helps you stop negotiating with yourself + others
How setting clear & aligned standards is the key to stopping the cycle of starting over

Links/Resources:
Ep. 223 | The Problem With New Year Energy + What to Do Instead
Ep. 224 | Why Your Goals Aren’t Working + How to Build Real Self-Trust This Year 
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