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!

There’s a topic I’ve been dying to dive into on the podcast. I’ve been feeling especially frustrated about it lately (and I’m betting you can relate), so I knew it was time to bring it here!

I want to share my thoughts on the harsh effects of social media on your fitness journey. Like I said, this has continued coming up for me recently, and honestly..it’s been pissing me off! 

I don’t know about you, but every time I get on social media (whether it’s Facebook or Instagram), I’m being BOMBARDED with ads, group invitations, and more. I primarily consume fitness content on IG (that’s where I tend to hang out the most anyway), but every time I’m on there, a new product or unrealistic advice from an influencer is being shoved in my face. 

It seems like social media has become this breeding ground of always selling me something - whether it’s for my health, skin, hair, etc., there’s ALWAYS something! I know how easy it can be to fall into the comparison trap when you’re on social media, and it realllly starts making you question if you’re ‘good enough’.

I know this episode may sound a bit like I’m ranting, but I’m really passionate about this, because sooo much of what’s out there is unnecessary bullshit! As always, you can count on me to give you REAL talk on how to sift through the noise, avoid the traps, and focus on what truly matters for your health and fitness.

Social media definitely has its place, and I believe it can be both a blessing and a curse (I’ve experienced that in my own life). At the end of the day, I just want you to be mindful of what you’re consuming - especially as it relates to your health and fitness. Don’t be afraid to keep on scrollin’ so you can keep your sanity AND your self-esteem intact, friend!

In today’s episode, we cover:

• My thoughts on the overwhelming amount of ads & group invites on Facebook
• The never-ending ads on Instagram + why we’re now constantly being sold to
• Being cautious + mindful of the type of health & wellness content you’re being shown
• Understanding that social media can be both a blessing and a curse

Links/Resources:

• Follow John Noel on Instagram @coachjohnnoel
• 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 very excited to be BACK with my amazing guest, Erin Burns, for today’s part 2 episode!

If you haven’t listened to part 1 from last week, make sure you do that first, and then come back to this one.

In today’s conversation, Erin and I discuss how thoughts like shame and guilt can get you stuck in a vicious cycle of ‘suck’, and how anxiety comes into play. Years ago, anxiety wasn’t something that people typically dealt with, but now...it’s everywhere! 

Getting to the ‘root’ of your anxiety and really understanding why you’re experiencing it is so, SO important. Using tools like the Internal Family Systems (IFS) and the 8 Cs (which Erin explains thoroughly), can greatly help, as well as getting crystal clear on what your core self wants as you create habits on our fitness journeys.

We also dive into how self-sabotage shows up, why exercise like weightlifting and boxing can leave you feeling powerful (both mentally AND physically), taking up MORE space as women, and more. 

When you can get really honest with yourself, choose to self-reflect, and take more of a compassionate approach to your fitness, you WILL transform your life. Both of these episodes with Erin were PHENOMENAL, and I know you’re going to resonate with them so much!!

Erin Burns is an Illinois-based licensed clinical professional counselor; we connected on Instagram awhile ago, and she’s also a regular listener of my podcast. Erin specializes in treating patients with a variety of mental issues. Her passion is founded in working with those who are hoping to reach a deeper sense of fulfillment in life, whether that be through processing previous traumas, finding joy in life again, or rediscovering who they are as individuals.

She opened her practice, Sol Healing PLLC, in July 2024, and is currently accepting new clients in-person and virtually. 

In today’s episode, we cover:

• How our never-ending thoughts of shame & guilt lead to anxiety + us getting stuck in a cycle of ‘suck’
• How the Internal Family Systems (IFS) impacts us + the role of the 8 Cs
• Getting crystal clear on what you/your core self wants so you can create and establish habits on your fitness journey
• Why we continue to self-sabotage + getting brutally honest with ourselves as we navigate new/different seasons
• How exercise (like weightlifting or boxing) can be an impactful way to work through traumatic and/or negative life experiences

Links/Resources:

• Follow Erin on Instagram @sol_healing_pllc
• Learn more about working with Erin by visiting her website
• 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 beyond excited to welcome my very first GUEST, Erin Burns, onto the podcast today!

I’ve contemplated whether or not to have guests on my podcast, because I always want to make sure you’re getting the best information and value possible. However..I have no doubt that Erin is going to provide all of that, and I’m so pumped that she is here!

Erin Burns is an Illinois-based licensed clinical professional counselor; we connected on Instagram awhile ago, and she’s also a regular listener of my podcast. Erin specializes in treating patients with a variety of mental issues. Her passion is founded in working with those who are hoping to reach a deeper sense of fulfillment in life, whether that be through processing previous traumas, finding joy in life again, or rediscovering who they are as individuals.

She opened her practice, Sol Healing PLLC, in July 2024, and is currently accepting new clients in-person and virtually. 

In today’s conversation, Erin and I dig deep into the interconnectedness of mental & physical health. We chat about why we let the number on the scale and clothing size dictate our worth, the role diet culture + society has played in our body image and confidence, how to discover what true ‘health’ means for you, natural versus ‘manufactured’ emotions, and more.

Choosing to heal and do the ‘inner work’ with therapy is truly invaluable (I’ve experienced this first hand in my own life). I know our conversation is going to empower you to prioritize your healing, and transform your life from the inside out. Make sure to come back for part 2 with Erin next week!!

In today’s episode about the power of inner work, we cover:

• The all-too important meaning we give to the number on the scale and/or our clothing size + how this dictates our self-worth
• Getting to the source of why you feel & think the way you do + discovering what true ‘health’ means for you 
• The ABC exercise + how this helps you slow down and really focus on your thought process
• Why doing the inner healing work on your journey is SO important + will carry over to the physical aspect too
• Natural vs. manufactured emotions
• How therapy provides a truly unbiased opinion + consistency and accountability 

Links/Resources:

• Follow Erin on Instagram @sol_healing_pllc
• Learn more about working with Erin by visiting her website
• 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!

I’m excited to talk with you all about how I set up my own personal training programming in today’s episode!

There are plenty of ways to set up your workouts each week, and there’s really no right or wrong answer in regards to how they should be. I’ve had quite the journey with my workouts over the years. From being an avid runner to doing only Beachbody workouts, to then finding weightlifting and falling in love with that, I’ve tried a little bit of everything!

I’ve grown to love workouts that are full body focused (i.e. compound movements), and so do the ladies I work with! I enjoy getting to create full body and accessory workouts for myself and my Fit Club ladies that are both fun AND effective. While accessory-style workouts (isolation movements) are very beneficial, I’ve found that full body workouts tend to give you more ‘bang for your buck’ overall.

You can totally do 3-4 workouts/week and build a body that you love. But..you’ve got to be doing the RIGHT kind of workouts + lifting heavy enough to do so!

Whether you’ve been working out for years like me, or you’re just getting started with exercise, I hope you find this episode valuable as you navigate your fitness journey!

In today’s episode, we cover:

• My personal journey with workouts + how that’s changed over time
• My decision to really shift my workouts & programming a few years ago + what that looks like now
• Compound movement examples + the awesome benefits of doing these
• My current workout programming with both compound and isolation movements
• How I’m able to make my Fit Club membership effective
• Why full body workouts tend to yield better results 
• Paying attention to soreness and how your body recovers after workouts + why enjoying your workouts & getting results matters

How to work with me:

FIT CLUB is a monthly membership with workouts designed to take the guesswork out of your fitness routine + get you the body you want. These workouts can be done at home or at the gym.

PRIVATE COACHING is my 1:1 program, where we work closely together to cut the BS, and learn what to do to get the results you want-for life! This is the best way to fast track your results and truly understand the journey-you can choose a 3 month or 6 month option!

MASTER YOUR MACROS COURSE allows you to go at your own pace and learn how to make macros fit into your lifestyle.

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!

Shop new Unf*ck Your Fitness merch!

Join my FREE Facebook group, Kristy Castillo Fit!

Click HERE for my favorite fitness & life things!