You’ve probably heard the term “refeed day” thrown around. It may sound intriguing, especially if you’re deep into a cut and feeling drained. 

But…what *actually* is a refeed day, and do you need one?

I talked about it a bit in the last episode (go listen to ep. 198 first if you haven’t yet), but I want to dive deeper in this episode!

First off, a refeed day is NOT a cheat day, and it’s definitely not a license to binge. When done right, it’s a short and strategic break from your calorie deficit. 

When used intentionally, this can help with hormones, training performance, muscle recovery, and even consistency (yep - they can actually help you stick to your plan better)!

Ultimately, I want YOU to be able to make an educated decision for yourself. Refeed days can be a great tool in your toolbox…but they’re not magic, or required to see results. 

Get consistent, train hard, track what you’re doing, and THEN decide if this is a tool that fits your journey!

In this episode, we cover:

• What a refeed day actually is + why it’s NOT a “cheat day”
• 5 legit benefits of refeed days when used strategically
• 5 situations where you should definitely skip the refeed
• A simple calorie breakdown to show how it works
• How to stay flexible with refeed days & still hit your goals
• Key takeaways to help you know if a refeed day IS right for you

Links/Resources:

• Ep. 198 | Are You *Actually* in a Calorie Deficit? Stop Guessing - Start Tracking
• 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!

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I was recently asked the question “Should I refeed once a week if I’m in a calorie deficit?”

I love this question (I always love when you send me your questions btw!), but honestly…it depends.

Like most things in the health and fitness world, there’s no “one-size-fits-all” answer.

Before you start talking about refeed days, carb cycling, or any other advanced strategies, you’ve got to ask yourself an important question: “Am I even in a consistent deficit to begin with?”

The reality is, most people aren’t. Even if you’re “eating clean,” hitting your macros Monday through Friday, but you’re winging it on the weekends, you’re not *truly* in a calorie deficit! 

If you’re not tracking your intake honestly AND consistently, your coach (whether that’s me or someone else) can’t help you. Tools like refeed days won’t either.

If you’re feeling stuck or frustrated with your progress, you don’t need fancier nutrition hacks or more cardio. You need to get your foundation dialed in FIRST, and give yourself time in a true calorie deficit! 

In this episode, we cover:

• Why you need to be sure you're in a true calorie deficit before trying tools like refeed days
• What a calorie deficit actually means + why honest tracking matters
• Common signs you’re not in a real deficit
• How to get into a consistent calorie deficit the RIGHT way

Links/Resources:

• Ep. 193 | Unf*ck the Middle: Why You’re Not “Stuck” - You’re in Maintenance
• Ep. 178 | Maintenance Calories 101: Building Strength, Hormonal Health & Food Freedom
• 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!

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Ever feel like your thoughts about food are nonstop?

Like… you’re constantly thinking about what you should or shouldn’t eat, even when you're not hungry? 

That’s food noise, and those unwanted, intrusive thoughts about food that can seriously mess with your day-to-day life.

I’ve had plenty of my own experiences with food noise (especially my early mom years when I chose to regularly dig my son’s pizza crust out of the trash - yep, true story)!! Diet culture really created shame around food for me, and I felt like I needed to fear (and avoid) carbs all together if I wanted to be “healthy”.

The truth is, we shouldn’t be putting a “bad” label on certain foods - it’s total BS! 

We SHOULD fuel our bodies effectively and consistently, and get curious about what’s really behind our cravings.

This isn’t about more willpower - it’s about more awareness, intention, and compassion. You’re NOT broken, and it is possible to heal your relationship with food!

In this episode, we cover:

• What food noise actually is + how it’s different from food cues
• The truth about willpower (*hint* you’re not “failing” around food)
• My personal story w/eating my son’s pizza crust out of the trash
• How learning about macros & “fuel” helped me quiet the food noise
• Simple ways to start shifting your relationship with food
• Why healing food noise is SO much deeper than food

Links/Resources:

• Listen to The Unseen Obstacle in Your Fitness Journey: FOOD NOISE!!!
• Ep. 191 | Body Dysmorphia: The Struggle No One Talks About + Why It Doesn’t Disappear at Your “Goal Weight”
• Ep. 38 | The Hard Truth About Disordered Eating
• 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!

Support the show

Something that is NOT talked about enough is the emotional rollercoaster that comes with cleaning out your closet, because…it’s never *just* about the clothes.

I recently tried on some of my favorite shorts that I’ve had for years, and they just fit…differently. I started spiraling, and my thoughts were going everywhere from “Should I keep them?”, to “Should I try to shrink myself back into them?!”

Talk about a total mindf*ck moment!!

The truth is, our bodies change, even when we’re getting healthier. We don’t always talk about how positive progress can feel weird, or uncomfortable. It’s hard, and super emotional!

It’s okay to outgrow old clothes AND old versions of yourself. Be thankful for the person you used to be and how they shaped who you are now…and then say goodbye. 

Remember - self-love and fitness go FAR beyond the numbers or the fit of your clothes. They’re about growing into your happiest and healthiest self, inside and out!

In this episode, we cover:

• Embracing my new curves as I outgrow old clothes (and old versions of me)
• The emotional rollercoaster of body changes and clothes no longer fitting
• Staying intentional and rooted in YOUR goals during body recomp
• Welcoming the new version of you, while honoring the one you’re leaving behind

Links/Resources:

• Join IT GIRL Community Membership 
• 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!

Support the show

When it comes to the gym, it can almost feel like another planet with an entirely different language! 

Between the acronyms, weird phrases, and overly complicated terms, it’s no wonder you feel like you need a translator sometimes!

In this episode, I’m breaking down common gym terms and lifting lingo in a way that actually makes sense. From reps and sets to volume and intensity, you’ll finally understand what the hell people mean when they say “progressive overload”, “time under tension”, “glute activation”, and more!

**Spoiler alert: you DON’T need to increase your weight every week (and you shouldn’t). Honestly…if you just slow down more often, you’ll build more muscle AND boost the powerful mind-muscle connection (one of my favorite things to focus on)!

The bottom line is, you don’t need to memorize every.single.term. to crush your workouts.

But…I DO want you to feel empowered to ask questions, tweak your training when needed, and lift with confidence. The gym shouldn’t be a place that intimidates you. This is YOUR fitness journey that you can own + totally kick ass with!!

In this episode, we cover:

• What reps, sets & volume mean + why they matter for your workouts
• Intensity & effort + what “failure” looks like
• 5 simple ways to gradually increase intensity over time 
• Why “time under tension” can help you build more muscle 
• Using tempo to boost your results & improve your form
• Understanding the concept of “movement mechanics”
• Why “mind-muscle connection” is the underrated gym secret that changes everything
• How supersets & circuits can spice up your workouts + save you time
• Various exercise formats like drop sets, AMRAP, EMOM, and more
• Common gym phrases that can sound confusing (but really aren’t)

Links/Resources:

• Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE
• Join IT GIRL Community Membership 
• 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!

Support the show

One of my all-time favorite things to talk about? PROTEIN!

It’s no secret that most people don’t eat enough of it - it takes more intention and planning, and isn’t something most people are snacking on.

While protein is essential and gets a LOT of hype these days, it’s not the whole story when it comes to your nutrition. Carbs and fats matter, too!

It’s super common to see women crushing their protein goals and workouts, but completely ignoring carbs and fats. Honestly, you NEED all 3 macronutrients (proteins, fats, AND carbs). 

When all 3 macros are dialed in, everything clicks. I’ve experienced it on my own journey, and it’s freaking amazing!

If you’ve been feeling stuck, or like your body isn’t reflecting all the hard work you’re putting in, it’s time to check in on your carbs and fats. Don’t fall into the trap of just doing “more” - fueling your body correctly can truly change the game + bring you sustainable results on your fitness journey!

In this episode, we cover:

• Why you’re crushing protein & workouts, but missing the mark with carbs & fats
• Why protein gets ALL the hype + why it matters
• Why carbs are NOT the enemy + why you need them
• Why fats are essential for your health and results
• What happens when you dial in ALL 3 macros
• Why fueling your body matters more than just “doing more”

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!

Support the show

Let’s talk about something that doesn’t get enough attention in the fitness world: MAINTENANCE. 

Nope…It’s not sexy, or flashy, and it’s definitely not talked about enough.

But… if you're serious about building a sustainable, strong, AND energized body? It’s a phase you need to understand and embrace!

Maintenance is not a “break”. You’re still training with intention, intensity, and you’re pushing for progress (just in a different way). You CAN still lose fat and build muscle while in maintenance - it will be slower progress, but you’re no longer chasing constant fat loss or being ruled by the scale (thanks to body recomp)!

I’ve experienced plenty of my own setbacks this year (it’s been a bit of a shitshow honestly), BUT, I’ve still been consistent with my simple + powerful habits that keep me moving forward!

Whether you’re in a season that feels tough, or you’re ready to stop the ridiculous yo-yo diets and start OWNING your strength, I promise - you can still navigate the “middle” with confidence!

In this episode, we cover:

• Quick health + personal update
• Why summer is the perfect season for maintenance
• How body recomp works + why maintenance calories can still change your body composition
• Viewing your workouts as a “power season” vs. an “off season”
• The mental struggle of “the middle” + why maintenance can feel hard even when it’s right
• How to reframe progress beyond the scale
• The all-or-nothing trap many fitness pros fall into
• How to know if you’re in a solid maintenance zone for YOUR body
• Key reminders to keep you grounded during your maintenance phase

Links/Resources:

• Listen to The Sol Fit Podcast
• Ep. 192 | THIS Is the Whole Point of Your Fitness Journey
• Ep. 183 | How Sprinting Can Boost Your Fitness Routine (Even When You’re Not a Runner)
• 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!

Support the show

Sometimes it’s sooo easy to get caught up in tracking macros, workouts, and step goals, that you forget WHY you started your fitness journey in the first place.

Like…the whole POINT of your fitness journey isn’t *just* weight loss, or what you see in the mirror. It’s about feeling GOOD in your body, having the energy to live fully, and building confidence that carries over into every area of life!

The idea for this episode came to me after hearing a recent trending IG audio that says, “I forgot this was the whole point,” and WOW - it hit me hard. 

It reminded me that so many of us start our health journey wanting to lose weight or “tone up”.  But…what we really want is food freedom, more energy, and to just feel strong and happy. 

If you haven’t in a while (or you never have), I want you to check in on WHY you are doing this. What does fitness actually mean to YOU? 

Remember - the whole freaking point is to live a strong, joyful, and fulfilling life, friend!

In this episode, we cover:

• Why there’s SO much more behind your weight loss goals
• How to define and get clear on what fitness really means to YOU
• The power of staying committed to your journey + how it impacts your loved ones
• Redefining your goals to create a life that feels joyful, fulfilling & truly aligned

Links/Resources:

• Ep. 187 | Redefining Fitness on YOUR Terms: What Does It Actually Mean to You?
• 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!

Support the show

A struggle that comes up for pretty much everyone, but isn’t talked about NEARLY enough in this space? Body dysmorphia.

Yep, this one hits DEEP, and is so, so real. It shows up in quiet moments, fitting rooms, mirror reflections, and even when you’re crushing your fitness goals. 

I’ve felt it, my clients feel it, and I KNOW you do too. Most of us are walking around with some version of it, whether we say it out loud or not.

This episode was sparked by a conversation with my client Julie (who’s been KILLIN’ IT), and a reel that broke me wide open (the creator is linked below). I realized how often we think we’ll feel “better” when we reach our goal, but even then, we still pick ourselves apart. 

Even after we have incredible, life-changing results on our fitness journeys, we’re STILL our biggest critics. Body dysmorphia doesn’t *magically* go away, just because you fit into a smaller pair of jeans.

If you’ve ever reached a goal, only to find new insecurities waiting for you, this episode is for you. You’re not broken, and you’re definitely NOT alone!!

In this episode, we cover:

• Why unf*cking your fitness goes way beyond macros & workouts
• How social media feeds body image struggles 
• Julie’s powerful transformation + why she’s still her own worst critic
• Why always wanting to “do more” in fitness, parenting, or life isn’t a bad thing
• Why body dysmorphia can actually get worse, the fitter you get
• Practical ways to combat body dysmorphia on your journey
• Understanding that reaching your “goal body” isn’t the finish line, because you’ve got to maintain it
• Why compliments are rare (especially IRL) + why you don’t need them
• The real flex of building self-confidence, self-love, and owning your imperfections

Links/Resources:

• Follow @mattyq.fitness on Instagram
• Join IT GIRL Community Membership 
• 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!

Support the show

If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone.

This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout.

Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.” What matters is your EFFORT! 

Lifting heavy means lifting a weight that challenges you - based on your strength, experience, and energy level that day. It’s about showing up with intensity, and moving with intention!

Progressive overload is a helpful concept, but…it’s also kind of gotten out of hand. You don’t always need to be adding weight to your lifts every.single.week. Progress looks sooo different for everyone!

This episode is your permission slip to let go of the noise, stop overthinking it, and just start with what actually works for YOU on your fitness journey!!

In this episode, we cover:

• Why it’s time to stop obsessing over the numbers & start focusing on showing up with intention
• What “lifting heavy” really means + why consistent muscle tension is the goal
• The power of experimenting and adjusting as you go
• How embracing imperfection can lead to more sustainable strength gains

Links/Resources:

• Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE 
• Join IT GIRL Community Membership 
• 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!

Support the show