Today’s episode is covering a couple of different topics that are important to me, especially as I’m currently navigating perimenopause!

I feel like I’m in the ‘thick of it’ with perimenopause, and am really struggling with certain changes. Lately, I just don’t recognize my body. Sure, my body *looks* fine, and it could all just be in my head. But..I feel like my muscle is leaving my body, deteriorating, and things are changing in ways I wasn’t quite prepared for.

I’ve learned that being proactive with my health is incredibly important - I’m not going to sit around and wait for a medical provider to tell me when they *think* I’m in perimenopause!

As always, I’m adjusting and pivoting where I need to on this journey. There are a few things I have been doing, BUT, I wish I would have prioritized even more before perimenopause.

I’ll be sharing more about why prioritizing protein and building muscle matters (regardless of whether you’re in perimenopause or not), why energy balance is crucial and can vary SO much per person, how macronutrient storage, gut health, and metabolism play a significant role in the body’s ability to utilize energy, and more.

The truth of the matter is, if nothing changes, we ARE going to change - whether we like it or not.

My goal is to be as transparent as possible with what I’m sharing here; I hope this episode gives you a glimpse into what my perimenopause journey has been like so far, and what I plan to do going forward. I’ve learned that the more you know what to focus on + put into practice when it comes to your health, the better!!

In today’s episode, we cover:

• My experience with perimenopause so far + things I wish I would have focused on sooner
• The benefits of protein during perimenopause (and beyond)
• What the energy balance process looks like
• How macronutrients (aka macros) are stored in the body
• A breakdown of energy expenditure
• What happens to your skeletal muscle + adipose tissue as you age
• Things I’m implementing NOW to support me in perimenopause

Links/Resources:

• Check out Winona
• 1st Phorm Clear Protein
• 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!

When you think about rewarding yourself on your fitness journey…what comes to mind?

Maybe you’re excited to go out and celebrate at your favorite restaurant with your family and friends, or..maybe you’re excited simply because you’re noticing beneficial changes happening within you. Regardless of how you like to reward yourself when you reach a new goal or milestone on your fitness journey, there’s not a ‘wrong’ way to do so!

This is a topic that’s come up recently with several of my clients, so I knew I wanted to dive into it more here. When we’re talking about rewards, there are extrinsic rewards (tangible or external), and intrinsic rewards (intangible or internal).

Many people are motivated by extrinsic rewards; a typical example of this would be celebrating by indulging in your favorite foods and drinks. You could also treat yourself to a spa day, splurge on some new workout clothes or shoes, invest in more personalized coaching, or even a meal prep service.

If you’re not as motivated by external rewards (this is me!), you may not care about winning a ‘prize’, or buying something new. Things like trying a new hobby or skill, feeling more confidence in yourself because you’re seeing positive progress, or simply growing as a person because you’re stepping out of your comfort zone may be the MOST rewarding for you!

I personally feel sooo much joy when someone reaches out and lets me know they love the podcast. Knowing that my message and what I’m sharing here is helping you is much more fulfilling than me winning a major award for the podcast (of course..that would be pretty amazing too)!

Whether you’re more of an extrinsic or intrinsic reward person, this isn’t a ‘one-size-fits-all’ type of thing. There are plenty of ways to reward yourself without derailing your progress on your fitness journey + having FUN too!

In today’s episode, How to Reward Yourself on Your Fitness Journey, we cover:

• Extrinsic rewards vs. intrinsic rewards + why there’s not a ‘wrong’ way to reward yourself
• Fun ways to celebrate/reward yourself that don’t involve eating or drinking
• Ideas for the person who is more motivated by intrinsic rewards
• Why it’s important to recognize + celebrate personal growth on your fitness journey

Links/Resources:

• 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!

There’s a topic I’ve been dying to dive into on the podcast. I’ve been feeling especially frustrated about it lately (and I’m betting you can relate), so I knew it was time to bring it here!

I want to share my thoughts on the harsh effects of social media on your fitness journey. Like I said, this has continued coming up for me recently, and honestly..it’s been pissing me off!

I don’t know about you, but every time I get on social media (whether it’s Facebook or Instagram), I’m being BOMBARDED with ads, group invitations, and more. I primarily consume fitness content on IG (that’s where I tend to hang out the most anyway), but every time I’m on there, a new product or unrealistic advice from an influencer is being shoved in my face.

It seems like social media has become this breeding ground of always selling me something - whether it’s for my health, skin, hair, etc., there’s ALWAYS something! I know how easy it can be to fall into the comparison trap when you’re on social media, and it realllly starts making you question if you’re ‘good enough’.

I know this episode may sound a bit like I’m ranting, but I’m really passionate about this, because sooo much of what’s out there is unnecessary bullshit! As always, you can count on me to give you REAL talk on how to sift through the noise, avoid the traps, and focus on what truly matters for your health and fitness.

Social media definitely has its place, and I believe it can be both a blessing and a curse (I’ve experienced that in my own life). At the end of the day, I just want you to be mindful of what you’re consuming - especially as it relates to your health and fitness. Don’t be afraid to keep on scrollin’ so you can keep your sanity AND your self-esteem intact, friend!

In today’s episode, we cover:

• My thoughts on the overwhelming amount of ads & group invites on Facebook
• The never-ending ads on Instagram + why we’re now constantly being sold to
• Being cautious + mindful of the type of health & wellness content you’re being shown
• Understanding that social media can be both a blessing and a curse

Links/Resources:

• Follow John Noel on Instagram @coachjohnnoel
• 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!