The Unf*ck Your Fitness Podcast

Most women think they need to lose weight to change their body… but what they actually want is body recomposition.

In this episode of the Gym Confidence Series, we’re breaking down what body recomp actually means, why strength training changes your shape, and why the “toned” look so many women want actually comes from building muscle - not starving yourself or doing endless cardio.

I also talk about the difference between fat loss and muscle building, why the scale is not the full picture, and how so many women are chasing smaller bodies instead of stronger, healthier, more sustainable results. I also explain maintenance calories, calorie deficits, beginner muscle growth, and why consistency matters so much more than extremes.

This episode is all about helping you understand what is ACTUALLY happening inside your body when you start lifting weights, eating enough protein, and training consistently … without overcomplicating the process (of course!)

In this episode, we cover:
what body recomposition actually is
what “toned” really means
why muscle changes your body shape
why strength training matters for women
maintenance calories explained simply
calorie deficits without extremes
why beginners often see faster progress
the biggest mistakes women make with fat loss
why consistency beats crash dieting every time

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!
Listen to the Girls with Opinions Podcast
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

If building your own workouts feels confusing, random, or overwhelming… this episode is for you. A lot of people think they need more complicated workouts, more exercises, more sweat, or a “perfect” plan to see results. In reality - most people are overcomplicating fitness and making it way harder than it needs to be.

In this episode of the Gym Confidence Series, we’re breaking down how workouts actually work and how to structure your workouts in a way that makes sense. I’m explaining the foundational movement patterns most programs are built around, the difference between compound and isolation exercises, and why consistency matters more than constantly switching workouts every week.

We also talk about workout splits, training volume, intensity, progressive overload, and recovery … without making it feel like a boring fitness textbook. Most importantly, I walk you through what this can ACTUALLY look like as a beginner so you stop feeling like you need to know everything before you start.

There are MANY ways to build a workout for different people and different goals. This episode covers the basics which will help you build confidence - you can always modify later!

In this episode, we cover:
how workouts should be structured
the difference between compound and isolation exercises
what volume + intensity + progressive overload mean
why recovery matters more than people think
how to stop overcomplicating your workouts
what to do when you walk into the gym
why consistency beats “perfect” workouts every time

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!
Listen to the Girls with Opinions Podcast
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

Walking into the gym can feel intimidating when you don’t know what anything does. Between the machines, dumbbells, barbells, cable stations and cardio equipment… it’s easy to feel overwhelmed before you even start. A lot of women avoid the gym completely - not because they aren’t capable - but because they feel like everyone else knows something they don’t.

In this episode of the Gym Confidence Series, we’re breaking down the basics of gym equipment in a way that actually makes sense. I’m walking you through the most common equipment you’ll see in the gym, what it’s used for, and why you absolutely do NOT need to know how to use every single machine to get results.

We talk about the difference between machines, dumbbells, barbells, cables and how to choose them for your workouts. I also explain why most people are massively overcomplicating fitness, how confidence in the gym actually comes from repetition, and why nobody is paying nearly as much attention to you as you think they are!

If you’ve ever walked into the gym and immediately wanted to turn around and leave… this episode is for you. The goal of this series is simple: unf*ck the confusion and help you feel more confident every time you walk into the gym.

In this episode, we cover:
the difference between machines, dumbbells, barbells, and cables
why machines are NOT “less effective”
what compound movements actually are
how to stop overcomplicating your workouts
why confidence in the gym comes from repetition, not perfection
how to stop feeling like everyone is watching you at the gym

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!
Listen to the Girls with Opinions Podcast
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

Have you ever opened a workout and thought, “Okay… what the hell does that mean!?” Same. And honestly, this is exactly why I wanted to record this episode.

This is the first episode in The Gym Confidence Series, where we are going to unf*ck the confusion around workouts, nutrition, and what it actually takes to see results.

Let’s be real: the gym can already feel intimidating enough and then you add in terms like RPE, reps in reserve, progressive overload, tempo, AMRAP, supersets, time under tension, and suddenly it feels like you need a fitness dictionary just to get through your workout.

You deserve to understand what these terms mean so you can stop second guessing yourself and start walking into your workouts with more confidence.

In this episode, I’m breaking down the gym lingo you actually need to know. Not the random overcomplicated stuff. Not the fitness bro language that makes everything feel harder than it needs to be. Just the terms that will help you understand your workouts, execute them better, and feel more confident in the gym.

In this episode, we cover:
What sets, reps, tempo, and rest time mean
How workouts are structured with straight sets, supersets, circuits, and intervals
How to understand workout intensity using RPE, reps in reserve, and failure
Why progressive overload is key for building muscle and seeing results
What volume and deload weeks are
Common workout terms like AMRAP, drop sets, warm-up sets, and working sets
Why execution matters inside your workout
What time under tension, mind-muscle connection and range of motion mean

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!
Listen to the Girls with Opinions Podcast
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

I am so excited to feature one one of my Unf*ck Your Fitness clients, Julie, to talk about her fitness journey over the last three years!

Julie came to me feeling frustrated, overwhelmed, underfed, and stuck. She had recently changed jobs, was navigating a new ulcerative colitis diagnosis, had gained weight, and knew she wanted to feel like herself again…but she had no idea where to start.

We talk about what it felt like for her to learn macros, reverse diet, start strength training, and finally understand that body recomposition is not a quick fix. It took time, trust, consistency, and a lot of mindset work.

Julie shares what helped her most, how she learned to stop chasing perfection, why the scale and progress pictures were so frustrating, and how she has lost around 30 pounds while building muscle, confidence, and a completely different relationship with fitness.

This is such an honest conversation about what real change actually looks like:  the messy beginning, the slow progress, the hard weeks, the mindset shifts, and the moment you realize you are not the same person anymore.

In this episode, we cover:
What it was like to reverse diet after barely eating enough
Why body recomposition takes time
How long it took her to start noticing changes
Why the scale and progress pictures can feel so frustrating
What helped her move away from all-or-nothing thinking
How macros gave her more flexibility and confidence
Navigating fitness while dealing with real-life health issues
What has changed physically, mentally, and emotionally

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!
Listen to the Girls with Opinions Podcast
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