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!

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!

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!

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!

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!

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!

It’s that time of year again - the holidays are upon us!

I know this time of year is hectic; the holidays are fun, but also suuuper busy, stressful, and can feel really hard.

You can think of today’s episode as your ‘holiday survival guide’ in regards to your fitness journey. I know you’ll be hearing plenty of tips and tricks on how to navigate the holidays without gaining weight or getting ‘off track’. You may also hear that it’s okay to just say f*ck it, and start over in January.

Well..I’m not here to do either of those. I’m here to cut through allll the BS and noise out there, because what matters is that you find what works for YOU! 

Yes, it’s important that you have *some* type of plan you’re following, so you CAN stay on track with your fitness goals this season (whatever those may be for you). 

There’s also a way for you to find a balance of enjoying foods and treats at holiday gatherings, without forgetting about your goals completely. I personally don’t believe you need to make the holidays all about food either - there are soo many other special things to focus on!

At the end of the day, you have to figure out what YOU want. How do you want to feel, and how do you want to look this holiday season? No one can answer those questions but you. The choice is yours, because you are in control, and that’s a beautiful thing, friend!

In this episode, we cover:

• Understanding that this time of year is hard, busy & stressful for pretty much everyone
• What my current season of life looks like
• The importance of having a plan during the holidays + why it should be personalized for YOU
• Finding a balance of enjoying the holidays while still being mindful of your goals and not giving into #allthethings
• Why the holidays don’t need to be (and shouldn’t be) all about food
• Getting super clear on what you want + how you really want to feel

Links/Resources:

• Ep. 87 | My Best Tips to Maneuver the Holiday Season with a Healthy Mindset
• Ep. 88 | Breaking the Holiday Guilt Cycle
• 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!

I’m super excited to welcome my friend, Caitlin Mundy, onto the podcast today!

Caitlin Mundy is a NASM-certified personal trainer and macros coach. She is passionate about helping moms 35+ get in the BEST shape of their life, without giving up what they love, and gain more confidence in the process (I’m totally here for all of that!) 

In today’s conversation, Caitlin and I chat about the power of flexible coaching, emotional eating, and fitness freedom. We’ve both seen how vital it is to take a personalized approach when working with our clients. 

While we’re there to share our expertise and help guide them, it’s ultimately up to them to take ownership of their fitness journeys. We both LOVE seeing our clients have those ‘aha’ moments along the way, and realize they are in control of the outcome!  

We also dive into setting goals that aren’t *only* weight-loss focused, why macro tracking can be an incredible, non-restrictive tool that goes beyond ‘dieting’ or fat loss, the holistic benefits of building muscle and nourishing your body, and more.

Whether you’re looking to improve your fitness, redefine your relationship with food, or find inspiration to start a more sustainable health journey, I know you’re going to resonate with Caitlin’s story + all of the goodness packed into this episode! 

In today’s episode, From Emotional Eating to Fitness Freedom, we cover:

• Caitlin’s journey from chronic, yo-yo dieter, to becoming a certified personal trainer and macros coach
• Why your goals should be more than weight-loss focused, and instead, set from a place of ‘wholeness’
• Why being in the ‘driver’s seat’ for your health & fitness is going to be more impactful, compared to having a coach tell you everything to do
• The power that comes from eating food that truly NOURISHES your body
• Realizing that macro tracking is a beneficial tool that goes way beyond you needing to be in a ‘calorie deficit’
• Why reaching your ‘goal weight’ may not *actually* leave you feeling happy and fulfilled like you thought
• Viewing your nutrition and overall health as a lifestyle change, vs. another ‘diet’ that you will cycle in and out of
• Why embracing failure is essential for personal growth + understanding that tracking progress is helpful for areas of improvement (not harmful) 

Links/Resources:

• Follow Caitlin on Instagram at cmundy_fitness
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Today’s episode is covering a couple of different topics that are important to me, especially as I’m currently navigating perimenopause!

I feel like I’m in the ‘thick of it’ with perimenopause, and am really struggling with certain changes. Lately, I just don’t recognize my body. Sure, my body *looks* fine, and it could all just be in my head. But..I feel like my muscle is leaving my body, deteriorating, and things are changing in ways I wasn’t quite prepared for.

I’ve learned that being proactive with my health is incredibly important - I’m not going to sit around and wait for a medical provider to tell me when they *think* I’m in perimenopause! 

As always, I’m adjusting and pivoting where I need to on this journey. There are a few things I have been doing, BUT, I wish I would have prioritized even more before perimenopause.

I’ll be sharing more about why prioritizing protein and building muscle matters (regardless of whether you’re in perimenopause or not), why energy balance is crucial and can vary SO much per person, how macronutrient storage, gut health, and metabolism play a significant role in the body’s ability to utilize energy, and more.

The truth of the matter is, if nothing changes, we ARE going to change - whether we like it or not.

My goal is to be as transparent as possible with what I’m sharing here; I hope this episode gives you a glimpse into what my perimenopause journey has been like so far, and what I plan to do going forward. I’ve learned that the more you know what to focus on + put into practice when it comes to your health, the better!!

In today’s episode, we cover:

• My experience with perimenopause so far + things I wish I would have focused on sooner
• The benefits of protein during perimenopause (and beyond)
• What the energy balance process looks like
• How macronutrients (aka macros) are stored in the body
• A breakdown of energy expenditure 
• What happens to your skeletal muscle + adipose tissue as you age
• Things I’m implementing NOW to support me in perimenopause

Links/Resources:

• Check out Winona
• 1st Phorm Clear Protein
• 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!

When you think about rewarding yourself on your fitness journey…what comes to mind?

Maybe you’re excited to go out and celebrate at your favorite restaurant with your family and friends, or..maybe you’re excited simply because you’re noticing beneficial changes happening within you. Regardless of how you like to reward yourself when you reach a new goal or milestone on your fitness journey, there’s not a ‘wrong’ way to do so!

This is a topic that’s come up recently with several of my clients, so I knew I wanted to dive into it more here. When we’re talking about rewards, there are extrinsic rewards (tangible or external), and intrinsic rewards (intangible or internal). 

Many people are motivated by extrinsic rewards; a typical example of this would be celebrating by indulging in your favorite foods and drinks. You could also treat yourself to a spa day, splurge on some new workout clothes or shoes, invest in more personalized coaching, or even a meal prep service.

If you’re not as motivated by external rewards (this is me!), you may not care about winning a ‘prize’, or buying something new. Things like trying a new hobby or skill, feeling more confidence in yourself because you’re seeing positive progress, or simply growing as a person because you’re stepping out of your comfort zone may be the MOST rewarding for you!

I personally feel sooo much joy when someone reaches out and lets me know they love the podcast. Knowing that my message and what I’m sharing here is helping you is much more fulfilling than me winning a major award for the podcast (of course..that would be pretty amazing too)! 

Whether you’re more of an extrinsic or intrinsic reward person, this isn’t a ‘one-size-fits-all’ type of thing. There are plenty of ways to reward yourself without derailing your progress on your fitness journey + having FUN too!

In today’s episode, How to Reward Yourself on Your Fitness Journey, we cover:

• Extrinsic rewards vs. intrinsic rewards + why there’s not a ‘wrong’ way to reward yourself
• Fun ways to celebrate/reward yourself that don’t involve eating or drinking
• Ideas for the person who is more motivated by intrinsic rewards
• Why it’s important to recognize + celebrate personal growth on your fitness journey

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!