The Unf*ck Your Fitness Podcast

This week's episode is a little different, and I'm SO excited about it! 

I'm sitting down with Morgan Knodle, someone who has been part of my fitness journey for quite a while now (in a pretty incredible + full-circle way). Morgan started as one of my 1-1 coaching clients, went on to compete in bodybuilding, and is now joining the Unf*ck Your Fitness team as a certified personal trainer! 

In this episode, we're diving into her entire journey, what she's learned along the way, and how we ended up working together again (this time, as coaches)! Morgan shares what fitness looked like before we started working together: yo-yo dieting and inconsistent programming, to learning how to track macros, fuel her body, and actually train with intention. 

We talk about how much her mindset around food changed, why eating MORE was such an eye-opening experience, and how learning to trust the process helped her build muscle, confidence, and sustainable habits!

Morgan and I both believe fitness should be about sooo much more than losing weight or looking a certain way. It's about building confidence, learning how to navigate real life, and creating habits you can actually maintain. 

I cannot WAIT for you to get to know Morgan, hear her story, and see why I'm so excited to have her on the UFYF team!!

Episode recap:
Morgan's fitness journey from yo-yo dieting & inconsistent workouts to intentional strength training & tracking macros
How working with a coach helped Morgan build confidence, trust the process & see lasting results
Shifting her mindset around food & fueling her body to support her fitness goals
What inspired Morgan to compete in bodybuilding + how she prepared for her shows
Mental challenges, discipline & lessons learned throughout bodybuilding prep and competition
Why Morgan decided to become a certified personal trainer + join the UFYF team
Morgan's approach to coaching women to achieve long-term fitness success

Links/Resources:
Connect with Morgan on Instagram @morganknodle
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 fitness membership
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

We talk ALL the time about workouts, macros, steps, progressive overload, and doing everything we can to build muscle + lose fat. 

But…there's one thing that doesn't get nearly enough attention in the fitness conversation: SLEEP. 

If you're sacrificing sleep to squeeze in another workout or stay on top of everything else in your life, we need to talk about it!

In today’s episode, I’m breaking down what really happens when we sleep + why it truly matters for our brains, bodies, and recovery. Sleep isn't just something you do when you're done working toward your goals - it’s a super important part of the process.

You can be following your program, hitting your protein, and doing everything “right” on paper. If you’re consistently getting too little sleep though, ALL of those things are going to feel harder than they need to be!

At the end of the day, you don't need perfect sleep scores, an exact amount of REM sleep, or another thing to obsess over. You NEED to start treating sleep like the priority it deserves to be. 

If you’re serious about building muscle, losing fat, and feeling your best, sleep and recovery HAVE to be part of the conversation!

Episode recap:
What happens during the different stages of sleep + why each matters for recovery
How sleep supports muscle growth, recovery & your ability to progressively overload.
Why poor sleep can make fat loss more challenging
The connection between insufficient sleep, increased hunger, cravings & food choices
How sleep affects workout performance, daily energy & everyday movement (NEAT)
When prioritizing sleep over another workout might actually benefit your fitness goals
Making up a missed workout vs. simply moving on w/your routine
How much sleep adults generally need + simple ways to improve sleep quality & consistency

Links/Resources:
Episode 265: 7 Things Affecting Your Fitness Results That You're Probably Overlooking
Episode 263: How to Execute a Lean Build + Train for Muscle Growth
Episode 262: Build Season Q&A: Lean Builds, Training Splits, RIR + More
Plant People Gummies
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 fitness membership
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 can be hitting your macros, crushing your workouts, getting your steps in, and STILL overlooking things that affect how your body feels and responds. 

And no, this isn’t about adding another supplement or obsessing over every single part of your day! 

In today’s episode, I’m talking about 7 everyday habits that you might not even realize are influencing your sleep, recovery, energy, and fitness results. Think late-night eating, caffeine and alcohol consumption, everyday movement, your menstrual cycle, and more.

Your body doesn't operate in separate little compartments. ALL of these things are connected!

What I really want you to understand? Awareness is key here - not obsession. You don't need to overhaul your entire life or spend more money trying to optimize every.single.thing.

The little stuff matters, and making a few intentional changes can support not only your fitness goals, but your overall quality of life!

Episode recap:
How eating too close to bedtime can affect sleep quality, digestion & recovery
Why caffeine & alcohol can disrupt sleep quality
How morning sunlight helps regulate your circadian rhythm + sleep-wake cycle
Why everyday movement matters beyond your workouts & steps
How balanced meals can improve fullness & satisfaction
The connection between mental stress, physical fatigue + your body's ability to recover
How menstrual cycle fluctuations can influence energy, sleep, workouts and more
Paying attention to these everyday habits vs. obsessing over every fitness hack & gadget

Links/Resources:
Ep. 131 | My Experience with the Oura Ring: A Game-Changer for Your Long-Term Health
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 fitness membership
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

Life feels a little freaking heavy right now, doesn't it?? 

Between the changing seasons, busy schedules, social media, family responsibilities, and trying to take care of ourselves, there's A LOT going on. 

Instead of another episode diving deep into workouts, macros, or anything fitness related, I really just want to chat with you. Sometimes, we need a reminder that we're all navigating our own shit (and we’re not doing it alone).

Lately, I've been feeling the pull to slow down, spend less time online, and be more intentional about how I'm spending my days. I’m making changes this fall to simplify my life, protect my time + create routines that actually support what matters most to me!

We’re talking about the mental load, social media overload, being more present, and making small changes that help life feel a little lighter.

Because slowing down doesn’t mean giving up on yourself. Sometimes taking care of yourself means doing LESS, not more.

So grab your coffee, go for a walk, or just hang out with me for a little girl talk. We’re all figuring this shit out together!

Episode recap:
Why I'm feeling the pull to slow down, unplug & live more intentionally this fall
How social media overload and comparison can really affect our mindset
Making distractions less convenient + creating routines that support our priorities
Simplifying fitness habits to reduce the mental load when life gets busy
Why slowing down doesn't mean giving up on your goals or breaking promises to yourself
Real-life struggles we’re all navigating
Finding ways to prioritize yourself without feeling selfish or waiting for life to calm down
Remembering that you're ALWAYS worthy of taking care of yourself

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 fitness membership
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

We're officially diving deeper into lean build season, because eating more food alone isn't going to build the body you want!

If you're increasing your calories, but your training isn't giving your body a reason to change, you're not actually setting yourself up to build muscle. 

In today’s episode, I'm talking about how to execute a lean build AND how your training needs to support it. You need a few things in place to do this well: consistent resistance training, progressive overload, adequate protein, an understanding of your maintenance calories, and a willingness to actually commit to this. 

If your goal is to build your glutes, shape your shoulders, add muscle to your legs, and ultimately “look” like you lift, we're training for muscle growth. Getting stronger is part of that process, but it isn't the entire goal. 

A build isn't just eating more. It's giving your body the resources + the training stimulus it needs to freaking BUILD!

Episode recap:
What a lean build actually is + how to execute one intentionally
Why increasing calories alone isn't enough to build muscle
What should be in place BEFORE adding calories for a lean build
What to track during a build beyond just changes on the scale
The difference between training for strength vs. hypertrophy
How rep ranges, progressive overload, and training close to failure support muscle growth
Why there's no magical rep range for building, strengthening, or “toning” muscle
How to train for hypertrophy without access to super-heavy weights
How your training priorities shift during a build, maintenance & deficit
Why getting stronger is part of building muscle (but isn't the same as strength training)
Aligning your nutrition & training so you're giving your body both the resources + stimulus to grow

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 fitness membership
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