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!

Happy New Year!! I wanted to kick off the first episode of 2025 in true Kristy Castillo fashion with some #realtalk (I know those are your favorite).

I recently posted a question on my Instagram stories about what’s *really* holding you back from having the body you want. I received sooo many amazing responses, and I wanted to share several of those in today’s episode (thank you for taking the time to answer if you did)!

As I read through your responses, it became crystal clear to me that we ALL struggle, and honestly, it’s so much of the same stuff. From staying consistent and being ‘motivated’ to work out and eat better, to being addicted to sweets and alcohol, getting discouraged about how our bodies ‘look’, and everything in between, we all have insecurities, and we ALL struggle.

While it’s comforting to know that we’re not alone in feeling this way, we also can’t stay stuck here. So much of the time, WE are the ones holding ourselves back, and WE are the ones who are in control of changing things for the better!

After you listen to this episode, take some time to break down what’s REALLY holding you back from having the body you want. Don’t spend another year doing the same shit - otherwise, you’re going to have the same body, the same poor health, and the same struggles.

I’m excited for some changes happening within my own life and business (I’ll be sharing more details, so stay tuned)! As always, I’m truly grateful to have you as a podcast listener and friend, and I LOVE hearing that this podcast has positively impacted your life.

Cheers to more unf*cking your fitness in 2025!!

In this episode, we cover:

• YOUR responses as to what’s holding you back from having the body you want
• Realizing that we ALL struggle + have very similar insecurities
• Why your focus, mindset, discipline, laziness, and need for immediate gratification are what’s actually holding you back
• Taking steps to identify what’s *really* holding you back + how to change this for 2025

Links/Resources:

• Ep. 145 | New Year, New Focus: How to Actually Achieve YOUR Fitness Goals in the New Year
• Ep. 143 | Breaking Down Self-Sabotage: Overcoming Procrastination and Perfectionism + Taking Steps Toward Positive Change
• 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!

I can’t believe it, but…we’ve made it to the last episode of 2024!

As we gear up for 2025, you may be tempted to set a ton of New Year’s resolutions. I used to do this too; I would write my resolutions down, lose the paper I wrote them on, and totally forget about them all together!

Instead of going the whole ‘traditional resolutions’ route, I want to encourage you to do something a little different. When you’re thinking about the year ahead, I want you to find clarity on your ‘focus’, and get SUPER specific on what this is for you, because this can apply to all areas of your life!

And no..this shouldn’t look or sound like everyone else’s around you. When you think about your health and fitness, what is your focus, and WHY are you focused on that? Does that actually make sense for you, and what you want your fitness journey to look like? What is your environment like, and who are the people you’re surrounding yourself with?

What you focus on matters so, SO much. Learning to control your focus and being super intentional with this can lead to lasting change, and totally transform your life!

I hope you choose to focus on YOU, and what is truly possible for YOUR fitness journey. Let’s go into 2025 with laser focus, intentionality, and determination - we’ve got this!!

In this episode, we cover:

• What I like to focus on instead of setting New Year’s resolutions
• Getting super specific on your ‘focus’ for the upcoming year
• Why your environment, the people around you, and what you’re telling yourself matters
• The importance of focusing on YOU on your fitness journey + how to *actually* do this right now
• What my fitness ‘focus’ is over the next 90 days
• The power of intentionality + getting support with your fitness goals
• Focusing on the path rather than the outcome for your goals

Links/Resources:

• Ep. 143 | Breaking Down Self-Sabotage: Overcoming Procrastination and Perfectionism + Taking Steps Toward Positive Change
• 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!

I don’t know about you, but this time of year has me feeling stressed, overwhelmed, and definitely TIRED.

I’m often asked about navigating fatigue on your fitness journey. I’m feeling pretty damn fatigued myself right now, so I thought it was fitting to dive into this topic for today’s episode!

For some reason, we beat ourselves up when we feel so tired, and we think something is *wrong* with us if we don’t feel great every.single.day. As human beings, we have SO much happening both within our bodies + in the world around us. Regardless of the season of life you’re in, there’s no way you’re going to feel amazing 24/7.

As women, our menstrual cycle impacts our energy levels and overall well-being waaay more than we probably realize. I’m sharing more about the various phases of our cycle + other hormonal conditions (i.e. PCOS, endometriosis) and autoimmune conditions that can lead to energy levels fluctuating, and yes..leave us feeling fatigued.

My biggest takeaway I want you to have is to really understand YOUR body - start paying attention to what YOU need. What makes you feel good, and what makes you feel depleted? While you can only control so much, you are in control of educating yourself on your health and well-being.

I hope this episode sheds some light on the topic of fatigue and other health challenges + brings more awareness to how important it is to REALLY know your body!

In this episode, we cover:

• Understanding that you WILL get tired, and you won’t feel great every single day + not beating yourself up over this
• How the menstrual cycle impacts women + a breakdown of what this looks like during a 30 day time frame
• Certain hormonal conditions that affect women + how this impacts energy levels throughout your cycle
• The physical + emotional toll that autoimmune diseases can take on the body
• Why it’s crucial that you learn your particular body and what YOU need

Links/Resources:

• 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!

Today’s episode is covering a topic that is pretty widespread, and affects all of us in some way or another: self-sabotage.

Self-sabotage is complicated, and it can manifest in countless ways - the root of where it stems from within each of us is different, too. From our fitness goals to our personal ambitions, self-sabotage can rear its ugly head and realllly hinder us from making the progress we want to in our lives.

Even though it’s a bit conflicting, self-sabotage can be both intentional AND unintentional. Whether it shows up in the form of procrastination, perfectionism, or something else, we still have the power of making INTENTIONAL choices!

Regardless of your past experiences or what you *think* you’re capable of, you CAN make positive changes in your life..but you have to be willing to do so. I hope this episode empowers you to break free from self-sabotage (for GOOD) - I’m rooting for you!!

Here are some questions to help you dig deeper and gain awareness on where you may be self-sabotaging in your own life:

• Is your behavior aligning with your goal?
• If not, what is stopping you from taking action to reach that goal?
• Do you feel uneasiness or discomfort when you progress? If yes, dig deeper.
• Is this discomfort based on what others told you that limited your aspirations?
• Is this discomfort based on a fear of failure and worry about looking foolish?
• Is this discomfort based on a fear of success?
• Are you concerned with achieving more than you thought possible?
• If you do better or achieve more, do you believe success is more than you deserve?

In this episode, we cover:

• Why self-sabotage can be both intentional AND unintentional
• 3 examples of how people self-sabotage
• The REAL reason why you’re self-sabotaging
• Why you see potential in other people so much easier than within yourself
• Why you continue holding yourself back & self-sabotaging
• Realizing that you are human and will make mistakes, but you don’t have to make that your permanent ‘story’

Links/Resources:

• Ep. 136 | Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)
• Ep. 32 | Dealing with Self-Sabotage and Self-Limiting Beliefs on Your Fitness Journey
• Check out verywellmind.com
• 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!

When it comes to our health and fitness, we tend to make it sooo damn complicated.

This isn’t necessarily our fault. We are constantly bombarded with information from coaches and influencers on social media, to health and wellness companies trying to sell us the ‘next best thing’. It’s exhausting, overwhelming, and honestly..I’m OVER IT!

I’ve been on my fitness journey for over 16 years now, and I’ve learned how powerful REPETITION is.

No, it’s not the *sexiest* topic, or super exciting. It’s actually pretty boring..but that’s not a bad thing either!

We tend to overcomplicate pretty much everything with our health and fitness - simplicity tends to throw us off, because we always think we need to be doing something ‘new’ or ‘different’. Really, we’re just adding more to our plates, but it’s not *actually* helping us in the long-term.

Both your workouts + your nutrition don’t need to be ‘fun and flashy’ all the time - you shouldn’t be looking for a new workout program every month, or new recipes to make every single week! For your meals, find what works best for you and your family, and keep simple staple foods on hand (these have been a game-changer for me over the years)!

At the end of the day, consistent, repetitive habits ARE what will lead you to success (this is applicable to many areas of your life). Stay focused, stop over complicating everything, and embrace the routine and repetition on your fitness journey!

In this episode, we cover:

• Why our fitness journey has become so damn complicated
• Keeping it ‘simple’ with our health & fitness + why we tend to always be looking for the ‘next thing’
• The one MAJOR thing that simplified my fitness journey + made it doable for me long-term
• Understanding that your workouts won’t (and shouldn’t) always be ‘fun and flashy’
• Uncomplicating your meals and nutrition so it’s not such a struggle
• The simple mindset shift I made regarding my food & meals
• How staple foods can help you tremendously + my go-to staple foods

Links/Resources:

• 1st Phorm Level-1 Protein Powder
• 1st Phorm Clear Protein
• 1st Phorm Protein bars
• Built bars code: KRISTYCASTILLOFIT for 10% off!
• 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!