The Unf*ck Your Fitness Podcast

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

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

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

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