Today’s episode is unpacking a truth that sooo many of us need to hear: giving 100% doesn’t mean giving everything we have to everything, all.the.time.

Unfortunately, we’ve been conditioned to believe that we have to do it ‘all’, perfectly, every single day! But…that mindset only leads to burnout and frustration.

Whether it’s your workout, your to-do list, or just making it through the day, your energy isn’t always going to be at full capacity, and that’s NORMAL. Life will throw curveballs, and your plans will shift. When this happens, it’s NOT a sign that you’re failing - it’s a sign that you’re freaking human!

Instead of chasing perfection, focus on your unique 100%. Get clear on what truly needs to get done, and what can wait. The rest can flex with your reality!

No…you don’t owe the world all of you, all the time. Let’s start redefining what 100% *really* looks like, so you can give your energy intentionally!!

In this episode, we cover:

• Reframing what ‘giving 100%’ of your capacity means
• When the ‘f*ck it’ mentality comes into play
• Having clarity & flexibility on what you *have* to get done for the day
• Not forgetting to prioritize YOUR self-care & well-being

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!

Send me a text with episode ideas or just to say hi!

Support the show

Your mindset plays a VITAL role in achieving success across many areas of life. It’s no different with your fitness - especially when it comes to body recomposition!

Embarking on a body recomp journey requires some DEEP mindset shifts. I’m not going to sugarcoat it - it can be a major undertaking, and you will have some mindf*ck moments along the way!

I believe it’s important that you understand the deep, psychological changes that come with shifting your focus from just fat loss, to building muscle and supporting your long-term health.

Your progress is going to look completely different from others who are doing body recomp. But…it’s important that you focus on YOUR goals, wins, and understand that this is going to take way longer than a 30 or 60 day challenge (but it will be sooo worth it)!

I hope this episode resonates with you and encourages you to consider the possibilities with body recomp. This is about being your healthiest, happiest, and most confident self for the long- term. YOU are in control, which is a beautiful thing!!

In this episode, we cover:

• Deep + necessary mindset shifts during a body recomp phase
• Rethinking body image narratives
• Redefining progress that goes beyond *just* weight loss
• Adjusting to the changes of how your body looks & feels
• 3 crucial mindset essentials during body recomp (and beyond)
• Supportive ways to help you thrive during your body recomp journey
• Why you need both muscle gain & fat loss for body recomp
• Specific ways you can body recomp
• Key pieces that *actually* matter for your body recomp & long-term fitness

Links/Resources:

• Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
• Ep. 111 | Understanding the Smart Scale and How It Can Transform Your Health and Fitness
• 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

When it comes to your ‘dream body’, you probably have a good idea of what that is/how it looks.

But…if you woke up tomorrow with that body, would you know how to achieve it? And even more, would you know how to MAINTAIN it??

I’m betting the answer is NO, because most of the time, you have no clue where you’re going on your fitness journey! It’s not your fault either, because there is sooo much confusion surrounding health and fitness in our world today.

It’s vital that you get super clear on YOUR specific body goals, and understand what route will get you there. It’s totally okay to take more of a ‘scenic route’ on your fitness journey - you want the path you take to be enjoyable AND sustainable.

It’s not going to be very fun to arrive at your ‘goal body’, but not be able to maintain it for more than a couple of days, ya know?!

I hope this short & spicy episode encourages you with creating a fitness journey that is sustainable for YOU. Long-term success with your fitness is TOTALLY possible!!

In this episode, we cover:

• The confusion that comes with your ‘dream’ body & not understanding how to get it or maintain it
• Why you need to know *exactly* where you’re going on your fitness journey
• Understanding that you ARE capable and you just need the *right* path to help you achieve & sustain your fitness goals

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!

Send me a text with episode ideas or just to say hi!

Support the show

I’m super excited to welcome Ida Preston onto the podcast today!

Ida Preston is a licensed massage therapist, a manual lymphatic drainage therapist, and certified nutritional consultant. Ida and I connected on Instagram, and I’ve absolutely LOVED learning from her there!

In today’s episode, Ida and I chat all about the lymphatic system, and the immense benefits that come from lymphatic drainage. The lymphatic system is an often-overlooked component of your health and well-being, but there is MUCH more to it than just ‘swollen lymph nodes’ when you’re sick!

We also dive into how ‘blockages’ show up in the body + how lymphatic massage can help, holistic practices that can support you during perimenopause (and beyond), the best lymphatic drainage tools, and more.

Whether you’re dealing with inflammation, autoimmune issues, or just want to incorporate more wellness practices to support your long-term health, this is a fascinating episode PACKED with goodness.

I know you’ll love learning from Ida, and I can’t wait to hear how this information transforms your health & fitness journey!!

In today’s episode, we cover:

• Ida’s introduction to lymphatic drainage & massage
• What happens when your lymph nodes get ‘stuck’ + how this can show up in your body
• Using lymphatic massage for both cosmetic + long-term health benefits
• Being cautious of misleading health & beauty claims online
• How lymphatic work can support you during perimenopause
• Simple + holistic self-care practices to implement into your regular routine
• Where lymph nodes are located in the body
• When you should NOT use lymphatic drainage
• Lymphatic drainage timing tips + tools/devices to help with this
• How to dry brush your body + the ‘honey vs. water’ analogy for hydration
• How to tell if you have stagnant lymph in your body

Links/Resources:

• Follow Ida on Instagram @massagesandmacros
• Check out Ida’s favorite lymphatic tools HERE
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Today’s episode is VERY special, because…

It’s my 3 year anniversary of podcasting! 🎉

As I reflect on my journey with Unf*ck Your Fitness, I can’t help but think of what has unfolded over the last 3 years. This podcast was only an ‘idea’ for quite some time; I continued putting it off due to imposter syndrome, and I very much underestimated myself and my capabilities.

Thankfully, I’ve had some incredible support with my podcast (shoutout to my podcast manager, Emily, who has continued to cheer me on along the way)! I’ve learned to embrace authenticity and confidence not only on my podcasting journey, but my fitness journey as well.

I hope this episode reminds you that you ARE capable of committing to your fitness goals (or anything else you desire). You CAN achieve long-term success when you choose to boldly & unapologetically go for it!

I truly appreciate you being here and trusting in me to support you on your fitness journey. CHEERS to many more years - I know we’re just getting started!!

In this episode, we cover:

• My biggest fears + hesitations with starting my podcast
• Key lessons I’ve learned on my podcasting journey + how these apply to your fitness
• Embracing the ‘I CAN’ emotion on your fitness journey
• Choosing commitment & showing up like the person you want to be

Links/Resources:

• Ep. 160 | Unf*cking Your Fitness: Breaking Myths, Building Confidence, and Transforming Your Long-Term Health with V Shred Co-founder Vince Sant
• Ep. 155 | Why You Deserve to Look and Feel Like the ‘Baddest’ Version of Yourself
• Ep. 163 | Unf*ck Your Mindset: Focus on Fitness Gains, Not Losses
• Connect with Emily on Instagram @podcastingwithemily
• 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

Today’s episode is covering one of my FAVORITE topics: body recomp!

Body recomposition (body recomp for short) is something I’ve grown to LOVE as I’ve been on my own journey + coached hundreds of women. It goes way beyond fat loss or muscle gain, and can be super personalized to you and YOUR goals.

For some reason, we’ve made health and fitness all about ‘losing weight’; we associate being ‘healthy’ with being a smaller or skinnier version of ourselves.

I’m honestly SO over this narrative. I believe that taking more of a holistic approach with body recomp can truly transform your physique, mindset, and entire life!

As I’ve been experiencing my own health challenges the last few months, I’m grateful for tools like body recomp. It’s empowering to know that at the end of the day, I’M still the one in control!

The options are endless with body recomp, and you will learn so much about yourself on this journey. Ultimately, YOU are in the driver’s seat with your health and fitness, so I hope you choose to embrace the possibilities, and take action!

In this episode, we cover:

• Personal update on my health + recent challenges I’ve faced
• Why health & fitness always seems to be about ‘losing weight’
• Choosing to view health & fitness with an OPEN mindset + being willing to educate yourself on your journey
• How body recomp can look vastly different from person to person
• The ENDLESS possibilities with body recomp
• Specific ways you can body recomp
• Working out with a purpose + shifting your mindset when you body recomp

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!

Send me a text with episode ideas or just to say hi!

Support the show

I’m excited to welcome Tiombe Huggins onto the podcast today!

Tiombe Huggins is a former public school educator, turned Pure Barre fitness instructor and creator of her own stationery brand. Living on the Butter Side is a Black-owned, NYC-based stationery brand inspiring femininity, self-care, and growth.

In today’s episode, Tiombe and I chat all things self-love, entrepreneurship, and ultimately, how your passions fuel your fitness journey. Self-development starts with self-care; in order to discover what truly lights you up and brings you joy, it’s VITAL that you prioritize self-love and self-care in your everyday life!

Self-love and self-care don’t have to look luxurious or bougie either - it’s really about bringing simple, yet impactful practices into your daily routine.

This was such a fun and uplifting conversation with Tiombe. I hope this episode inspires you to start living more intentionally + weave more self-love into your fitness, and life!

In today’s episode, we cover:

• Tiombe’s journey from public school teacher, to Pure Barre instructor & creator of her own self-care stationery brand
• How you can weave more self-love & self-care into your everyday life
• Figuring out what types of workouts YOU love on your fitness journey
• The key role that self-love plays on your fitness journey
• The importance of finding joy & purpose beyond your ‘work’ + being intentional with your self-care practices

Links/Resources:

• Follow Tiombe on Instagram @livingonthebutterside
• Check out Tiombe’s Living on the Butter Side Lifestyle stationery products
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

When you’re working hard on your fitness journey and you’re putting effort in with your workouts, you want those workouts to be EFFECTIVE.

One of the best ways to achieve that is to structure your workouts using workout splits!

I’m sharing my thoughts on how often you should be lifting (especially if one of your goals is to build muscle), examples of muscle group splits (i.e. full body, lower body, etc.), why both compound AND isolation movements matter, and more.

While it’s important to understand the different muscle groups and how you can match these to your fitness goals, you don’t have to know every.single.detail either. This doesn’t have to be crazy complicated or keep you from working out in the first place - I promise!

I hope this episode provides you education and insight into ideal workout splits, and how you can make this fit seamlessly into YOUR life!

In this episode, we cover:

• Number of days/week you can work out (aka LIFT)
• Ideal workout splits, dependant upon how many days/week you’re lifting
• Possible muscle group splits + the only ‘rule’ you really should follow
• Using a good mix of compound & isolation exercises
• Examples of full body compound movements
• Effective superset workouts

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!

Send me a text with episode ideas or just to say hi!

Support the show