The Unf*ck Your Fitness Podcast

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting. 

Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you). 

This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, unexpected losses, and being forced to slow down when I didn’t want to, 2025 asked more of me than most years EVER have.

Honestly? I did the bare f*cking minimum with my fitness for long stretches of time. Not because I didn’t care, but because that’s all I had.

If you’re in a similar season where all YOU can do right now is the bare minimum, that is still enough! 

This week, your effort might look smaller, but your intention gets to be BIGGER. It’s not about pushing harder - it’s about showing up softer, and in a way that truly supports you in this season.

Episode recap:

• Why your Christmas week doesn’t need perfect workouts or rigid rules
• My reflection on an incredibly challenging year + how this impacted my fitness
• Why the bare f*cking minimum IS enough
• Prioritizing your atmosphere over workouts
• 3 ways to romanticize your fitness during the holidays
• Why your biggest fitness progress isn’t always physical

Links/Resources:

• Ep. 220 | Romanticizing Your Fitness: Softness, Intention & Connection This Holiday Season
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions 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!

Support the show

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it. 

After listening, I thought “what if we romanticized our fitness journey?!”

Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a season I usually resist made me think about softening into fitness, too. 

And no…not toxic positivity or pretending life is “perfect”. Think more intention, emotion, and calm to something that can feel so HARSH this time of year.

I don’t want December fitness to feel like pressure. I don’t need the “push harder, grind harder” vibe right now, and neither do you. This season can be chaotic AF, and you don’t need to bully yourself into hustling when your bandwidth just isn’t there.

This holiday season, you don’t need more discipline. You need more connection, intention, and moments that feel GOOD!!

Episode recap:

• Why “romanticizing your fitness” helps you soften pressure & stay consistent this season
• Shifting from harsh motivation to calm & intentional energy to support your habits
• The role of emotion, beauty & reward in creating sustainable habit loops
• How soft structure reduces burnout + builds self-trust
• 5 ways to romanticize your fitness
• Why small wins matter MOST right now
• How slowing down can actually move you forward
• Why intention > discipline during busy seasons
• Why every positive choice compounds right now

Links/Resources:

•  Trying Not to Care Podcast | Romanticizing Winter: How to Enjoy the Holiday Season and Love Your Life
• Ep. 219 | Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions 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!

Support the show

The holidays have a *special* way of bringing out those overeating habits, don’t they? 

You can be totally fine all year, but then December hits and suddenly EVERYTHING feels harder. My clients feel this every single year, and honestly…I do too!

When you slow down long enough to pay attention to your habits, so much clarity comes up. Most overeating isn’t about lack of willpower - it’s about stress, decision fatigue, emotions, nostalgia, and an environment full of high-reward foods. 

As moms and busy women, we’re constantly cooking, shopping, hosting, working, and doing allll the things. Your brain wants relief, and food is the fastest and most familiar option.

Once you understand what’s actually going on underneath the overeating, you can catch it before it spirals into the “screw it” mentality. 

It’s time for you to enjoy the holidays AND stop the self-sabotage cycle. You’re capable, self-aware, and your future self is going to be so damn proud!!

Episode recap:

• 3 core reasons we overeat during the holidays
• 5 ways to help you make intentional choices without restricting
• Why stress, overwhelm and old patterns make this season harder
• How to break the “screw it” mentality & stop restarting every Monday
• Mindset shifts to replace guilt, shame, and all-or-nothing thinking
• How to support your goals AND enjoy the holiday season without self-sabotage

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the 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!

Support the show

The holidays hit different, don’t they? One minute you feel like you’ve had your whole year together, and then suddenly, October and November roll in and you’re like “what the hell am I even doing?!”

If that’s you, you’re NOT alone - my clients feel this every.single.year (and yep, I’ve been there too). 

Honestly though? You’re doing WAY better than you think. Even if you haven’t been “perfect”, you’ve been building quiet, meaningful progress day after day. It deserves more credit than it gets!

Slow progress doesn’t always look glamorous, but it freaking MATTERS. You may not “feel” ahead because you keep raising your own bar. While it’s not a bad thing to keep evolving and aiming for more, you’ve got to stop and recognize how far you’ve come!

This “quiet progress” has made your entire life feel lighter, and it’s actually the most underrated part of transformation. 

As you move through the holidays, remember: you don’t need a new diet, challenge, or total reinvention in January. You just need to keep building on what’s already WORKING. You’re a total badass, so don’t forget to celebrate yourself!!

Episode recap:

• Why you’re doing way better than you think
• What “slow progress” actually looks like in real life + why it matters
• Why it’s hard to feel ahead when you keep raising your own bar
• How to collect REAL evidence of your progress this year
• The power of doing an “energy inventory” & noticing what feels lighter
• Reflection questions to help you see how far you’ve come
• Why you don’t need to reinvent yourself in January (just build on what’s already working)

Links/Resources:

• Ep. 217 | Simple Habits I’m Grateful For + Why They Matter Even More Right Now
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to Girls with Opinions
• 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

As much as I LOVE the cozy vibes, food, and extra family time that come with the holiday season, it can definitely knock you off your routine if you’re not paying attention.

Honestly? This is the PERFECT time to check in with yourself, and get thankful for the habits that have actually carried you this year! 

When it comes to habits, the reality is simple: if it’s not a habit, you’re not doing it consistently. If you’re not doing it consistently…you’re not getting results! 

This time of year gets loud and messy with allll the things going on. It’s easy to forget how far you’ve come, or how many times you’ve shown up for yourself, regardless of what life throws your way.

I’ve been reflecting on that a lot lately - I’ve built habits that have helped me stay grounded through one of the hardest years of my life. These habits aren’t sexy or flashy, but they’ve helped me become who I am today.

Remember - you didn’t come this far just to white-knuckle your way through the holidays, or fall completely off track. You came this far because you’re a BADASS woman becoming even stronger, and I’m incredibly thankful you’re here!!

Episode recap:

• Why your habits are the core of your fitness progress + will be there when motivation isn’t
• Why you should take time to really reflect on your journey this year
• 6 personal habits I’m grateful I’ve built
• Simple ways to keep going + be practical w/your habits during the holidays
• Why the holidays aren’t a setback, but an opportunity to strengthen your habits

Links/Resources:

• Ep. 216 | How to Train (or Not Train) During the Holidays Without Losing Progress
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions 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!

Support the show

The holidays are coming QUICKLY!

If you’re anything like me, you’re staring at your calendar like “how did we get here, and how is all of this happening in the next 6 weeks?!” 

It’s the time for Thanksgiving prep, Christmas planning, kids’ activities, basketball season, and alllll the food-focused events. It’s a LOT, and it can totally knock you off your fitness routine if you’re not prepared (yep, that used to be me).

Honestly, your approach this holiday season depends on your actual life and GOALS. Maybe you’re in a season where you need rest, or maybe you’re in a solid maintenance groove. 

Maybe you feel good enough to push a little harder, and really kick ass! There’s no right or wrong answer, but whatever season you’re in, you’ve got to be super intentional, and do SOMETHING. 

Whatever you choose, anchor yourself to 3-4 non-negotiables and redefine what consistency looks like right NOW. Ask yourself what ending the year proud (not perfect) looks like, and then make it happen, friend!

Episode recap:

• Why the holiday season feels chaotic for your fitness goals + how you can still stay intentional
• How to decide if you’re in a rest, maintenance, or push season 
• Signs you may need a reset this holiday season
• What maintenance really looks like during this season
• What a “push” season can look like right now
• Key questions to check in with yourself and where YOU are currently
• Why planning around your real life prevents the annual “restarting in January” cycle
• How anchoring to 3-4 non-negotiables keeps you consistent (regardless of the season)
• What it means to end the year PROUD (not perfect)

Links/Resources:

• Ep. 214 | Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life Events
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions 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!

Support the show

It’s that time of year again - the holiday season is upon us! 

While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey.

The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals!

Setting boundaries isn’t about being “that” person who ruins the fun - it’s about protecting your peace. You don’t owe anyone an explanation for saying NO to something that doesn’t serve you.

Start by getting clear on what you actually want this season, and be super specific!

Remember - boundaries protect your energy, your goals, and your growth. They’re not rude, but a form of self-respect. People might not always get it, but…that’s not your problem.

If you want to stop the cycle of “falling off” and “starting over” every single January, it’s time to protect your peace and honor your goals, friend!

Episode recap:

• Why you can set healthy boundaries AND still enjoy the holiday season
• The truth about pressure & judgment during this time
• How to get clear on YOUR specific goal this season
• The power of “no” as a complete sentence
• Normalizing being the “fit and healthy” friend (without guilt)
• How to plan + backup plan so you can stay intentional and flexible
• Why boundaries protect your energy, your goals & your peace

Links/Resources:

• Ep. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions 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!

Support the show

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible. 

I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly. 

The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you need a mindset shift!

Structure comes before intensity. Start small, and focus on one or two anchor habits (i.e. walking daily, increasing hydration, or prioritizing protein). 

You’ve got to adjust your expectations because you are NOT the same person you were before that event, and that’s okay! 

Give yourself some freaking grace, because healing isn’t just physical - it’s mental and emotional, too.

Episode recap:

• Why you need to shift your mindset FIRST
• Choosing to start small + rebuild your routine
• The importance of adjusting expectations & meeting yourself where you are
• Fueling your recovery by prioritizing eating ENOUGH food
• Realizing that healing is mental and physical
• Why setbacks aren’t failure, but a way to help you move forward
• Leaning on your community and finding accountability
• Real & encouraging stories from ladies in my community

Links/Resources:

• Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions 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!

Support the show

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness! 

We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.” 

Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout. 

If any of that sounds familiar, this one’s for YOU.

Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness!

Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend!

Episode recap:

• Why cardio won’t hurt your gains (but lack of rest & recovery will)
• Why there’s no “perfect” split for muscle growth
• How to approach your workouts if you’re struggling with burnout
• My thoughts on changing your workouts, strength training w/cardio, and Orange Theory
• Tracking your heart rate zone vs. calories burned during workouts
• What to do if you’re getting 8k steps/day, but still want to increase movement & hit your goals
• What to focus on if your goal is growing your glutes
• Why you don’t need to do a “mini-cut” to lose 2-3 pounds

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Girls with Opinions 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!

Support the show

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD!

Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more.

But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep!

Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aesthetic meal prep videos or color-coded containers to see results. You NEED something that fits your real life, regardless of the season you’re in!

Some weeks you’ll totally nail your food prep, and other weeks you’ll wing it. At the end of the day, YOU’RE the only one responsible for fueling your body and reaching your goals!

If you’re ready to make your fall reset actually stick, grab my free Body Recomp Meal Prep Blueprint - it will help you build a realistic, stress-free plan to keep you fueled all season long!

Episode recap:

• Why fall feels like the perfect time to refocus on food, prep & routines
• The truth about “getting back on track” + why you don’t need to start over every Monday
• Ditching the pressure of “perfect” meal prep
• The simple 3-step approach to food this season
• My favorite grocery system hacks
• Quick and easy macro-friendly meal ideas for busy weeks
• How to create a reusable base grocery list to simplify meal planning
• The power of pre-tracking your food & building realistic systems that stick
• Why consistency matters more than perfection with food and meal prep

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Ep. 211 | Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
• Ep. 205 | WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
• Listen to the Girls with Opinions 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!

Support the show