The Unf*ck Your Fitness Podcast

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

Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy. 

You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually use!

In today’s episode, I'm breaking down the five things I would prioritize if I were building a home gym from scratch. But…having the *right* equipment isn't enough. If you want to build muscle at home, you still need to progressively overload, choose effective exercises, and train with intention! 

And…if you’re ready to stop guessing and figure out what your body actually needs, I’d love for you to join me September 28-30th, 2026, for my 3-Day Nutrition + Training Workshop. We’ll take everything we've been talking about on the podcast recently and put it into action for YOU. Can’t wait to see you there!!

Episode recap:
Why you don’t need an expensive or complicated setup to get results at home
Identifying your fitness goal BEFORE buying home gym equipment
5 pieces of equipment I would prioritize for a home gym
Choosing cardio equipment based on what you’ll actually use
Where cardio fits into your overall fitness & body recomposition goals
What it really takes to build muscle + progressively overload from home
My tips for buying quality used gym equipment (without wasting your money)
Simple ways to modify exercises & make your existing space/equipment work

Links/Resources:
Register for my 3-Day Nutrition & Training Workshop
Check out my ShopMy
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 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

September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. 

It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!

In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know your goal. Different goals require different strategies, and you can’t chase all of them at the same time.

Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal.

You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere!

Episode recap:
Why you need to stop trying to fix every part of your fitness journey at once
Using your Fitness Audit to identify the ONE area that needs your attention most
Getting clear on your actual goal before changing your macros or workouts
Why you shouldn’t automatically default to a calorie deficit every time you want change
Understanding when maintenance might be the best goal for you
Why a build phase + eating more may be exactly what your body needs
Why building muscle matters at every age + stage of life
Why you don’t need the perfect Monday, season, or time to get started
Committing to your plan long enough to get feedback + see progress
Using fall as a turning point instead of another cycle of going all-in and then quitting
Deciding your goal, choosing the phase that supports it + locking TF in

Links/Resources:
Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?
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 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

You asked, I answered, so…I’m doing another FUN fitness Q&A!

In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!

I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues. 

As we head toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way!

Episode recap:
One of the worst lies women are told about fitness
My best tips for a build/bulk phase
What changes when you enter a calorie deficit w/more muscle than before
Micro-cuts + when they make sense
How to know if you’re actually in a calorie deficit + how long to stay there
What to eat when transitioning from a deficit into maintenance
How to balance hunger + fullness cues while tracking macros
How to explain macro tracking to someone who thinks it’s obsessive or restrictive
When it’s ideal to do progressive overload
The best way to shorten a weight workout when you’re short on time
Exercises that are over-hyped and/or don’t really do much for you

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 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

Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness!

In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll rate yourself before answering the questions, get brutally honest about what you're actually doing, and then score yourself again. 

No judgment, and no giving yourself the “right” answer. Just real information you can actually use!

I've even created a free downloadable fitness audit so you can work through this episode with me and repeat the process every month. Print a few copies, grab a pen, and be f*cking honest with yourself. 

Celebrate what's already working, find your highest-impact opportunity, and give yourself 30 days to work on it. I can’t wait to hear how it goes for you!!

Episode recap:
How to use the Fitness Audit to get honest about what’s really working
Getting clear on your primary fitness goal & whether your current actions support it
Auditing your nutrition for calories, protein, consistency, sustainability & food noise
Evaluating whether you’re truly training with purpose or simply doing workouts
Looking at your movement + cardio and if it supports your goals
Assessing your recovery
Getting brutally honest about your mindset + consistency
Comparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunity
Choose one area + 1-3 behaviors to focus on for the next 30 days
Repeating the audit monthly to track your progress, adjust, and keep moving forward

Links/Resources:
Get your free Fitness Audit
Ep. 254 | You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?
Ep. 255 | Why Your Dream Body Probably Weighs More Than You Think
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 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