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 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
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214. Getting Back on Track After After Surgery, Illness, Pregnancy, or Major Life Events
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 FIRSTChoosing to start small + rebuild your routineThe importance of adjusting expectations & meeting yourself where you areFueling your recovery by prioritizing eating ENOUGH foodRealizing that healing is mental and physicalWhy setbacks aren’t failure, but a way to help you move forwardLeaning on your community and finding accountabilityReal & encouraging stories from ladies in my communityLinks/Resources:Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and MoreGrab 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
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213. Unf*ck Your Workouts Q&A: Cardio, Workout Splits, Burnout and More
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 growthHow to approach your workouts if you’re struggling with burnoutMy thoughts on changing your workouts, strength training w/cardio, and Orange TheoryTracking your heart rate zone vs. calories burned during workoutsWhat to do if you’re getting 8k steps/day, but still want to increase movement & hit your goalsWhat to focus on if your goal is growing your glutesWhy you don’t need to do a “mini-cut” to lose 2-3 poundsLinks/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
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212. Fall Reset: Making Meal Prep & Planning REAL (Not Pinterest-Perfect)
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 & routinesThe truth about “getting back on track” + why you don’t need to start over every MondayDitching the pressure of “perfect” meal prepThe simple 3-step approach to food this seasonMy favorite grocery system hacksQuick and easy macro-friendly meal ideas for busy weeksHow to create a reusable base grocery list to simplify meal planningThe power of pre-tracking your food & building realistic systems that stickWhy consistency matters more than perfection with food and meal prepLinks/Resources:Grab your FREE Body Recomp Meal Prep BlueprintEp. 211 | Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control AgainEp. 205 | WTF Are Macros (and Why You Can’t Ignore Them) | Macros SeriesListen 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
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211. Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
Fall has officially arrived! Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding. I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the cold is what I really dread).I’ve started leaning into what fall actually offers: structure, rhythm, and a sense of calm that fuels growth. The cooler weather alone helps regulate your nervous system, and fall creates a powerful “fresh start” effect (this has been sooo noticeable for me)!If you’ve been feeling that pull to reset your workouts, nutrition, or mindset, this is your sign to do it NOW. You don’t need to wait for January to shift from chaos into intentional action with your life.This is the season to slow down with purpose, and actually DO the sh*t you said you’d do this year. Decide what matters for you, get laser-focused, and pour your energy there so you CAN be excited (and in control) as we head into the holiday season!Episode recap:My past mindset and struggles with the fall seasonThe real reasons fall feels both calm AND motivatingHow the “fresh start” energy of fall impacts motivation Simple shifts to help you transition from summer chaos to fall intentionalityHow to assess your mindset, time management & what’s actually fueling you right nowWhy clarity, purpose & focused action matter MOST in this seasonLinks/Resources:Listen 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
If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.kristycastillo.com/
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