The Unf*ck Your Fitness Podcast

I’m very honored to welcome Dr. John Rusin to the podcast today!

John is a physical therapist, personal trainer and injury prevention expert who has been named one of the top 50 fitness experts in the world by Men’s Health magazine. He’s also the founder and CEO of The Pain-Free Performance Specialist Certification (PPSC), which has proudly certified 20,000+ health and fitness professionals in-person since 2018.

John and I first connected on Instagram, and I LOVED his book - couldn’t put it down! One of the biggest takeaways from this episode is that going all in on one thing with your health and fitness is NOT sustainable. True, long-term fitness comes from being well-rounded!

We also dive into why your training NEEDS to evolve over time, comparison culture and misinformation on social media, what really moves the needle for women in perimenopause, John’s Pain-Free Performance framework, and much more.

If you’re looking to build a powerful and healthy body for life (pain-free), this conversation is a MUST-listen. I know you’re going to love it!!

Episode recap:
Why sustainable fitness comes from well-rounded training (not all-or-nothing approaches)
The 6 components of a holistic & well-rounded fitness plan
Why your training should evolve as your body and lifestyle change
Why comparison in fitness is incredibly harmful
The never-ending misinformation on social media + why education & service matter WAY more than trends
Why progressive strength training and muscle-building are essential for women in perimenopause
Why pain is NOT a normal part of aging & exercise should never hurt
The 3 key phases the Pain-Free Performance approach follows
How starting slow & building a strong foundation leads to long-term results

Links/Resources:
Get John’s book, Pain-Free Performance
Connect with John on Instagram @drjohnrusin and Facebook
Follow John on YouTube
Check out John’s website
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

January can feel heavy. Life is busy, schedules are packed, energy is low, and it’s easy to fall into that “blah” headspace.

Instead of lowering the bar or going into survival mode though, this episode is a reminder that this is actually the PERFECT time to raise your standards. Yep - even if people think you’re a little crazy for it!

High standards make people uncomfortable. They don’t always match the room, the vibe, or what’s considered “normal.” Honestly? “Normal” isn’t exactly working for most people in our society anyway!

Here’s the key distinction: standards are NOT rules. Standards come from self-respect, clarity, and knowing what actually works for you. When you know who you are and what your standards are, there’s no constant negotiation with yourself (or others)!

Setting high standards is how you stop starting over. When you raise your standards, you take your power back, feel more confident, and realize you’re capable of WAY more than you thought. 

Now go set some high f*cking standards this week, and let me know what they are!!

Episode recap:
Why setting standards make people super uncomfortable
How high standards often get misunderstood
The critical difference between standards & rules
Why people aren’t really triggered by your standards, but what they aren’t doing themselves
Why high standards create ease (not pressure)
Why knowing your standards helps you stop negotiating with yourself + others
How setting clear & aligned standards is the key to stopping the cycle of starting over

Links/Resources:
Ep. 223 | The Problem With New Year Energy + What to Do Instead
Ep. 224 | Why Your Goals Aren’t Working + How to Build Real Self-Trust This Year 
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

New year, same cycle? You set the goals, feel fired up for a week or two, and then…you slowly fall off the wagon. Sound familiar??

If that resonates, you are NOT alone! This episode is your permission slip to stop chasing brand-new, shiny New Year’s resolutions every.freaking.year, and start building something that actually lasts: self-trust.

You don’t *need* new goals - you need more belief in yourself and follow-through with what you’re already doing!

Self-trust isn’t about confidence or motivation - it’s about evidence. When you repeatedly set goals that are too big, too vague, or not aligned with your real life, your brain stops believing you. 

Clear, specific goals remove pressure, reduce decision fatigue, and turn intention into ACTION.

Ultimately, real self-trust isn’t built in hype moments at the start of January - it’s built in the boring, everyday moments when you follow through anyway. That’s how you stop starting over (for good)!!

Episode recap:
Why you don’t *need* brand new goals this year
Why you don’t trust yourself (yet) + how you can get there
How vague goals keep you stuck
A coffee shop analogy that relates to you setting specific goals
How clarity builds self-trust
Key differences in goals vs. standards
How to set standards that build real self-trust

Links/Resources:
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

Welcome to 2026, and a VERY different kind of January! 

This episode kicks off the year by NOT feeding into the loud, exhausting “new year, new me” noise that dominates the fitness space every.single.January. Instead, we’re starting where real change actually begins: self-trust.

Here’s the uncomfortable truth most people won’t say out loud - new year motivation doesn’t work. It’s emotional, seasonal, and creates a false high that feels productive without requiring real action. 

January hype convinces you you’re changing before you actually do anything. January isn’t magical - nothing changes just because the calendar flips. Change only happens when YOU do!

It’s not about trying harder this year - it’s about becoming the woman who follows through because it’s who she is. This month isn’t just a reset - it’s the beginning of how you show up for yourself going forward! 

Episode recap:
Why the “new year energy” creates a false high
Realizing that January isn’t magical
Repeatedly starting over isn’t a motivation issue, but a self-trust issue
Why January goals are based on who you WISH you were
7 things that actually create consistency
4 action steps to help you move away from the “new year, new me” concept
What you can expect for the rest of this January series

Links/Resources:
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

I’ll be honest - recording this episode felt exciting and a little terrifying. 

In today’s episode, I’m pulling back the curtain on a HUGE rebrand, officially merging Kristy Castillo Fit with Unf*ck Your Fitness! If you’re someone who tends to overthink, feels very type-A, or gets overwhelmed by big pivots, you’re not alone. This rebrand felt big, scary, and also, incredibly necessary.

Here’s the truth: my business was built by an older version of me that no longer exists. While my content isn’t changing, everything else is getting a major refresh, and I could NOT be more excited!

The Unf*ck Your Fitness podcast changed everything. It showed me that I don’t need to “fit” into the fitness space to belong here, and it showed me what people really need when it comes to their health and fitness.

This rebrand is about alignment - my personality, my values, and the mission behind this work. I’m SO grateful you’re here, and I can’t wait to help you unf*ck your fitness journey in 2026!!

Episode recap:
Why merging Kristy Castillo Fit with Unf*ck Your Fitness felt overwhelming (and also very necessary)
My journey from Beachbody & short-term programs to sustainable, long-term training
How the Unf*ck Your Fitness podcast clarified my voice, values, and community
Why FitClub is built for real life (not quick fixes or 21 day programs)
The vision & mission statement behind the rebrand
Why I have to continue growing and evolving to help YOU unf*ck your fitness
A sneak peek at what’s coming next

Links/Resources:
Connect with XZ Creative Lab on LinkedIn or send them an email
Connect with Emily on Instagram @podcastingwithemily
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