I don’t know about you, but this time of year is HARD for me.

I’ve never been a fan of winter - I also live somewhere that gets super cold, so I look forward to warm weather and summer even more!

I also know how difficult it can be to stay motivated during these cold, winter months. I personally struggle with seasonal depression, and sometimes that makes it even harder to want to commit to my fitness goals. If you can relate, today’s episode is for you!

Thankfully, there are plenty of things you can do to help with motivation during the winter. One of the most helpful things you can do is plan ahead, and set clear goals during this time. Visualize what you want to look AND feel like in the upcoming spring and summer months, journal about it, and/or put it on your vision board!

While I always recommend you follow a set workout plan/routine, this can be a great time to try some new + different workouts. Find a friend to work out with, too!

Since you’re most likely inside more, this can be the perfect time to experiment with some new recipes, and even refresh + brighten up your workout space.

I KNOW the cold weather makes it harder to stay active. Motivation can for SURE be a struggle, but at the end of the day, this is your health, and your LIFE. This shit is NOT optional, so you need to figure out a plan for your fitness, and take action. You’ll be sooo glad you did when warmer weather arrives!!

In this episode, we cover:

• My ongoing struggle with seasonal depression
• Tips to help you with ‘finding’ motivation during the cold, winter months
• Changing up your workout routine + trying different workouts that interest you
• Experimenting with fun + creative recipes at home
• How to stay focused on your long-term goals
• Refreshing + ‘brightening up’ your workout space

Links/Resources:

• Listen to the Sol Fit Podcast
• Ep. 138 | How to Reward Yourself on Your Fitness Journey
• 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!

One of my all-time favorite topics to dive in and educate on is…MACROS!

I’ve talked about macros many times in previous episodes (check some out linked below), but my goal for today’s episode is to break them down super simply, and with a bit of a fresh perspective.

Macros (short for macronutrients) are the biggest piece of the puzzle; they’ve transformed sooo much for me over the years, and really changed the game for me on my fitness journey!

As I’m working with many new clients right now, I’m continually reminded of how women don’t really understand what macros are, or even how their bodies work. Macros are not just some ‘fad diet’ or ‘quick fix’ - they’re made up of proteins, carbs, and fats, so they’re in literally EVERYTHING you eat. If you’re consuming food, you’re consuming macros!

Counting and tracking your macros is very similar to budgeting your money. Just like you track, save, and spend your money, you’ve got to know what YOUR specific body needs in terms of macros. When you start counting and tracking your macros, that’s when you truly start to understand what macros are, and how they work for you (not against you).

If you’re stuck in a ‘diet’ mentality and think you can only reach your goals by doing low carb or low fat diets forever, this episode is for YOU!

I want to help you go forward, and be empowered to make macros work for you and YOUR life, for the long-term. I’m proof that it’s possible, and I would love to help you get there, too!!

In this episode, we cover:

• Realizing that you’re already consuming macros in everything you eat + why this is NOT a ‘diet’
• Why macros = energy
• Macro counting vs. macro tracking + why macros are like money
• How to adjust your macros ‘target’ based on your goals (fat loss, muscle gain, etc.)
• Why it’s essential to be consuming ‘enough’ proteins, fats AND carbs + getting specific data on YOUR body
• Learning to *truly* understand macros and break free from fad diets

Links/Resources:

• Ep. 132 | Simplifying Macros: Why Flexibility is More Important than Perfection
• Ep. 91 | Real Talk: Understanding and Tracking Macros is Essential for Long Term Success
• Ep. 6 | 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness Goals
• Food tracking apps: MyFitnessPal, Lose It!, MyNetDiary
• 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!

Since we’re a couple of weeks into the new year, I want to dive into a topic that I believe will really resonate with you - especially if you’re just starting your fitness journey!

I’m 15 years into my fitness journey; what I’m doing now looks pretty different compared to what I was doing at the beginning. I’ve learned a lot along the way, so I want to share the steps I would take if I was starting my fitness journey in 2025.

One of the MOST crucial pieces to set you up for success is building a solid foundation. A strong foundation is essential to your long-term fitness success. While it can take some time to set this up, it will pay off weeks, months, and years down the road!

When it comes to your workouts, your nutrition, water intake, and more, ALL of these habits should be simple and sustainable. Give yourself time to implement these into your life, and stay away from the quick fixes and detoxes that are EVERYWHERE this time of year (those aren’t doing you any favors - I promise)!

Ultimately, I want you to understand (and truly believe) that you CAN see progress on your fitness journey. This work isn’t something you’re doing for a 30 or 90 day challenge; these are habits you’re creating for LIFE, so let’s get you there!

In this episode, we cover:

• Why it’s vital that you have a solid foundation when starting your fitness journey
• Utilizing a workout program that includes weightlifting & mobility/flexibility
• Tracking what you’re eating into MyFitnessPal
• Focusing on more walking + water
• What you can hone in on & personalize once your foundation (all of the above) is in shape
• My best advice for navigating all of the quick fixes, sugar detoxes, GLP-1s, and more this time of year

Links/Resources:

• Ep. 135 | The Power of Inner Work: How Therapy Transforms Your Body Image, Fitness Journey, and More with Erin Burns (Part 1)
• Ep. 136 | Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)
• Listen to Sol Fit 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!