The Unf*ck Your Fitness Podcast

• 219. Overeating During the Holidays: How to Stop the “Screw-It” Spiral + Actually Break the Cycle

  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 holidays5 ways to help you make intentional choices without restrictingWhy stress, overwhelm and old patterns make this season harderHow to break the “screw it” mentality & stop restarting every MondayMindset shifts to replace guilt, shame, and all-or-nothing thinkingHow to support your goals AND enjoy the holiday season without self-sabotageLinks/Resources:Grab your FREE Body Recomp Meal Prep BlueprintListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  --------  

  33:43

  --------

  33:43
• 218. Quiet Progress Counts: Why You’re Doing Better Than You Think

  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 thinkWhat “slow progress” actually looks like in real life + why it mattersWhy it’s hard to feel ahead when you keep raising your own barHow to collect REAL evidence of your progress this yearThe power of doing an “energy inventory” & noticing what feels lighterReflection questions to help you see how far you’ve comeWhy 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 NowGrab your FREE Body Recomp Meal Prep BlueprintListen to Girls with OpinionsJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  --------  

  32:05

  --------

  32:05
• 217. Simple Habits I’m Grateful For + Why They Matter Even More Right Now

  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’tWhy you should take time to really reflect on your journey this year6 personal habits I’m grateful I’ve builtSimple ways to keep going + be practical w/your habits during the holidaysWhy the holidays aren’t a setback, but an opportunity to strengthen your habitsLinks/Resources:Ep. 216 | How to Train (or Not Train) During the Holidays Without Losing ProgressGrab your FREE Body Recomp Meal Prep BlueprintListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  --------  

  33:02

  --------

  33:02
• 216. How to Train (or Not Train) During the Holidays Without Losing Progress

  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 intentionalHow to decide if you’re in a rest, maintenance, or push season Signs you may need a reset this holiday seasonWhat maintenance really looks like during this seasonWhat a “push” season can look like right nowKey questions to check in with yourself and where YOU are currentlyWhy planning around your real life prevents the annual “restarting in January” cycleHow 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 EventsGrab your FREE Body Recomp Meal Prep BlueprintListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  --------  

  40:15

  --------

  40:15
• 215. How to Set Boundaries During the Holiday Season (Without Feeling Like the Grinch)

  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 seasonThe truth about pressure & judgment during this timeHow to get clear on YOUR specific goal this seasonThe power of “no” as a complete sentenceNormalizing being the “fit and healthy” friend (without guilt)How to plan + backup plan so you can stay intentional and flexibleWhy boundaries protect your energy, your goals & your peaceLinks/Resources:Ep. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure From OthersGrab your FREE Body Recomp Meal Prep BlueprintListen to the Girls with Opinions PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  --------  

  29:39

  --------

  29:39

More Health & Wellness podcasts

Trending Health & Wellness podcasts

About The Unf*ck Your Fitness Podcast

The Unf*ck Your Fitness Podcast: Podcasts in Family