The Unf*ck Your Fitness Podcast

September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. 

It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!

In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know your goal. Different goals require different strategies, and you can’t chase all of them at the same time.

Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal.

You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere!

Episode recap:
Why you need to stop trying to fix every part of your fitness journey at once
Using your Fitness Audit to identify the ONE area that needs your attention most
Getting clear on your actual goal before changing your macros or workouts
Why you shouldn’t automatically default to a calorie deficit every time you want change
Understanding when maintenance might be the best goal for you
Why a build phase + eating more may be exactly what your body needs
Why building muscle matters at every age + stage of life
Why you don’t need the perfect Monday, season, or time to get started
Committing to your plan long enough to get feedback + see progress
Using fall as a turning point instead of another cycle of going all-in and then quitting
Deciding your goal, choosing the phase that supports it + locking TF in

Links/Resources:
Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

You asked, I answered, so…I’m doing another FUN fitness Q&A!

In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!

I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues. 

As we head toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way!

Episode recap:
One of the worst lies women are told about fitness
My best tips for a build/bulk phase
What changes when you enter a calorie deficit w/more muscle than before
Micro-cuts + when they make sense
How to know if you’re actually in a calorie deficit + how long to stay there
What to eat when transitioning from a deficit into maintenance
How to balance hunger + fullness cues while tracking macros
How to explain macro tracking to someone who thinks it’s obsessive or restrictive
When it’s ideal to do progressive overload
The best way to shorten a weight workout when you’re short on time
Exercises that are over-hyped and/or don’t really do much for you

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness!

In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll rate yourself before answering the questions, get brutally honest about what you're actually doing, and then score yourself again. 

No judgment, and no giving yourself the “right” answer. Just real information you can actually use!

I've even created a free downloadable fitness audit so you can work through this episode with me and repeat the process every month. Print a few copies, grab a pen, and be f*cking honest with yourself. 

Celebrate what's already working, find your highest-impact opportunity, and give yourself 30 days to work on it. I can’t wait to hear how it goes for you!!

Episode recap:
How to use the Fitness Audit to get honest about what’s really working
Getting clear on your primary fitness goal & whether your current actions support it
Auditing your nutrition for calories, protein, consistency, sustainability & food noise
Evaluating whether you’re truly training with purpose or simply doing workouts
Looking at your movement + cardio and if it supports your goals
Assessing your recovery
Getting brutally honest about your mindset + consistency
Comparing your scores, celebrating what you’re already doing well, and identifying your highest-impact opportunity
Choose one area + 1-3 behaviors to focus on for the next 30 days
Repeating the audit monthly to track your progress, adjust, and keep moving forward

Links/Resources:
Get your free Fitness Audit
Ep. 254 | You’re Doing Everything Right…So Why Don’t You Look Like You Work Out?
Ep. 255 | Why Your Dream Body Probably Weighs More Than You Think
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

What if the body you're working sooo hard to build actually weighs MORE than the number you've been chasing? 

For years, women have been taught that smaller equals better. Eat as little as possible, weigh less, fit into smaller jeans, etc. - the list goes on.

But…if your goal is to look strong, muscular, healthy, and confident, constantly trying to shrink yourself might be the exact thing keeping you from getting there!

In this episode, we're talking about why eating more and watching the scale go up can feel like such a mind f*ck (even when you're gaining muscle, getting stronger, and feeling better). 

Your healthiest body may not be your lightest body, and your strongest body *might* weigh more than you think it should.

Remember - the goal isn't to become the smallest version of yourself. It’s to become the strongest version of yourself, so let’s f*cking do it!!

Episode recap:
Why your dream body might actually weigh more than your goal weight
Where your goal weight came from + whether it still makes sense for your body & life NOW
Moving from “how little can I eat” to “what does my body need to feel good, train hard, and build muscle?”
Why eating more can feel uncomfortable after years of diet culture & restriction
Why body recomposition requires fuel
Why the scale going up doesn't automatically mean you've gained fat.
How eating enough can support every part of your life
Measuring progress by your strength, energy, confidence, performance, and consistency
Shifting from becoming the smallest version of yourself to the strongest version

Links/Resources:
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

Ever feel like you're doing all the "right" things, like tracking your food, lifting weights, and getting your steps in, but…you don’t look like you work out?

It’s one of THE most common frustrations I hear from the ladies I work with! It’s usually not because you're lazy or your body is “broken”. More often, it’s because you're working on the wrong things.

In this episode, I'm breaking down six reasons your body may not be changing the way you want it to. From under-fueling and chasing perfection, to skipping recovery and overcomplicating your routine, these are the habits I see holding women back time and time again. 

The goal isn't to do more - it’s to remove the things preventing your body from adapting and growing.

Looking like you lift doesn't happen because you work yourself into the ground. It happens when you fuel your body, train with intention, recover well, and repeat the process long enough to let your body adapt!

Episode recap:
Why working harder doesn't always mean working smarter
Why under-fueling is keeping you building muscle + recovering well
Focusing on repeatable habits vs. trying to be “perfect” with everything
Why you NEED recovery days 
Stop overcomplicating the basics 
Focus on optimizing + doing the basics first
Why your body adapts to what you repeatedly do

Links/Resources:
Ep. 253 | Why Food Noise Is Real + Why It’s Keeping You Stuck
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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