The Unf*ck Your Fitness Podcast

Feel like your progress has stalled? The scale isn't moving, your clothes fit the same, and you’re not seeing the changes you want in the mirror.

Naturally, your first thought is “Should I lower my calories?” Before you start cutting food again though, I need you to think about this instead: Are you actually training hard enough to give your body a reason to change?

In today’s episode, I'm talking about why eating less has become our default answer anytime we don't like what we see (and why that...

Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy. 

You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually use!

In today’s episode, I'm breaking down the five things I would prioritize if I were...

September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. 

It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!

In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know yo...

You asked, I answered, so…I’m doing another FUN fitness Q&A!

In today’s episode, I’m covering everything from building muscle and calorie deficits, to macro tracking, progressive overload, and training smarter. Basically, if you've been wondering what you should actually be doing with your fitness right now, there's probably something in this episode for you!

I'm also answering your questions about calorie deficits, transitioning into maintenance, increasing carbs, and balancing macro tracking with your actual hunger and fullness cues. 

As we head t...

Feeling like your entire fitness journey is a hot mess? Before you cut more calories, add another workout, or decide you'll just “start over Monday,” I want you to do something different: audit your fitness!

In this episode, I'm walking you through a full fitness audit across six areas: goal clarity, nutrition, training, movement + cardio, recovery, and mindset + consistency. You'll rate yourself before answering the questions, get brutally honest about what you're actually doing, and then score yourself again. 

No judgment, and no giving yourself the “right” answer. Just real info...

What if the body you're working sooo hard to build actually weighs MORE than the number you've been chasing? 

For years, women have been taught that smaller equals better. Eat as little as possible, weigh less, fit into smaller jeans, etc. - the list goes on.

But…if your goal is to look strong, muscular, healthy, and confident, constantly trying to shrink yourself might be the exact thing keeping you from getting there!

In this episode, we're talking about why eating more and watching the...

Ever feel like you're doing all the "right" things, like tracking your food, lifting weights, and getting your steps in, but…you don’t look like you work out?

It’s one of THE most common frustrations I hear from the ladies I work with! It’s usually not because you're lazy or your body is “broken”. More often, it’s because you're working on the wrong things.

In this episode, I'm breaking down six reasons your body may not be changing the way you want it to. From under-fueling...

If you've ever felt like food is constantly on your mind, you're NOT alone.

Food noise is definitely a buzzword these days - it’s literally EVERYWHERE. It’s also one of the most overlooked parts of a health journey!

Food noise can feel overwhelming. I’ve had my own experience with food noise, from restrictive dieting and all-or-nothing thinking, to finally understanding how nutrition can set me free (instead of hold me back).

Ultimately, food isn't supposed to control your thoughts, mood, or entire...

After spending the last several episodes breaking down calorie deficits, maintenance, and build phases, I KNEW it was time to answer some questions that I’ve been getting from you!

In today’s episode, I’m answering some of the most common nutrition questions I receive. From how to find your true maintenance calories and transition out of a deficit, to tracking food without becoming obsessed, building muscle, adjusting your calories when necessary, and more.

And no…there isn’t one *perfect* calorie target or magic formula. Your body is unique...

Understanding calorie deficits, maintenance, and build phases is one thing.

But… knowing how to move between them? That’s what actually creates lasting results!

Too many women bounce from one extreme to the next, wondering why they're stuck in the same cycle. Every nutrition phase has a purpose, and learning how to transition intentionally can completely change your progress.

In this episode, I break down exactly how to move from a calorie deficit into maintenance, what accidental maintenance vs. intentional maintenance looks like, how to b...

If you've ever wondered whether you should be in a calorie deficit, maintenance, or build phase, you're not alone. It's one of THE most common questions I get!

The truth though? There isn't one *right* answer for everyone. Your goals, history, lifestyle, and how your body is responding all matter. Instead of copying what someone else is doing, it's time to figure out what your body actually needs!

In this episode, I'm sharing the five questions I walk through with every 1:1 client before I ever recommend calories or macros...

If you've ever thought your goal was to stay in a calorie deficit for as long as possible, this episode is for you.

In the last episode, we talked about calorie deficits: what they are, how they work, and why they're necessary for fat loss. But what most people never learn is what comes after the deficit.

The truth is, a calorie deficit is just one phase of your fitness journey…not your forever plan.

In this episode, we're talking about why maintenance calories ar...

You've heard it before: "The only way to lose weight is a calorie deficit." And while that statement is technically true, it's also one of the most oversimplified pieces of fitness advice on the internet.

In this episode, I'm breaking down what a calorie deficit actually is, why it's not as simple as "eat less and move more," and why some women may need to focus on maintenance calories before worrying about fat loss.

If you've ever felt stuck, frustrated, or confused about why eating less isn't working anymore...

In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery.

We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based.

We also dive into postpartum fitness beyond “bouncing back...

In this episode, I’m joined by obstetrician/gynecologist Dr. Hannah Ryles to talk about exercise, fertility, pregnancy, and postpartum recovery.

We cover how the right kind of movement can support fertility, hormonal balance, and metabolic health, as well as when exercise can become too much stress on the body. We also talk about what types of workouts are safe while trying to conceive, how to train during each trimester, and what advice around pregnancy fitness is outdated or overly fear-based.

We also dive into postpartum fitness beyond “bouncing back...

In this Q&A episode, I’m answering some of the fitness questions you have sent in recently, and we are covering a lot of the things that tend to make women overthink their progress.

We talk about protein and whether it’s possible to eat too much, how to find a fat loss calorie goal that actually works for you, and what to do if tracking macros brings out your perfectionist side. I also break down whether you need special shoes for lifting, if compound lifts are enough to build muscle, and how I be...

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 ar...

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 differ...

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 equipme...

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...

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 th...

In this Q&A episode, I’m answering some of the questions you have sent in recently, and we are covering a little bit of everything.

We talk about what I personally use for bloating and gut support, the smart scales I’ve used, and the app I use regularly for tracking food and macros. I also share what my deload weeks look like, especially because I do have to train a little differently and really pay attention to what my body needs.

We also get into glute growth…becaus...

In this episode, I’m joined by Liz Plosser to talk about essential amino acids, creatine, protein, aging, and why muscle matters so much for women. We break down the difference between protein powder, creatine, and EAAs, talk about why recovery and muscle preservation become even more important as we age, and get into the bigger picture of supporting your body well in every season.

This conversation is educational, but also really empowering. We talk about the pivot that happens as women get older, why your body may need different support than it used to...

In this episode, I’m talking about why obsessing over the end result can actually pull you further away from the progress you want. I see this so often with my clients.Obsessing over the end result and not focusing enough on the small wins or daily tasks.

It is good to have goals. It is good to have a vision and a plan. But so often, we get so focused on where we want to be that we lose sight of what actually gets us there: the actions we take today.

Not all workouts are built the same - and if your goal is body recomposition, that matters.

In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results.

A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your g...

If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you.

In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan” 

A lot of that came from the fitness culture I was around at the time, w...

Why do so many diets seem to work at first… but still leave women stuck?

In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term.

I’m also sharing a personal realization I had while measuring food and looking at nutrition labels — and how understanding calories, macros, portions, and protei...

In this episode, I’m sharing (in a very real and raw way) my honest thoughts on alcohol, fitness, and the confidence it takes to make choices that truly align with you.

I’ve mentioned recently that I’m not drinking this year, and while this is a personal choice and a challenge I set for myself, it also opened up a bigger conversation around confidence, self-trust, and doing what feels right for you - even when it’s not the expected choice.

We’re also getting into the fitness si...

In this episode, I’m sharing (in a very real and raw way - thanks to building confidence in myself)) what fitness has made me better at - not just physically, but in the way I live my life every single day. It was crazy to think back on all the ways I have become a different person! 

What started as a conversation about workouts and body change turned into something much deeper: the skills, discipline, confidence, structure, and self-respect that fitness has built ME over time.

I talk about how fitness taught me to mak...

In this Q&A episode, I’m answering some of the most common questions I get inside the Unf*ck Your Fitness community - and as usual,  I’m giving you simple, repeatable answers you can actually apply immediately.

We’re talking about what to look at besides the scale, how to fuel around workouts without overcomplicating it, how to know whether it’s time to cut or stay at maintenance, and what progressive overload actually means (hint: it’s not just “lift heavier every week”).

We’ll also get into the real...

If you want different results than the majority of people who feel stuck, frustrated, and constantly starting over, you HAVE to think differently than they do.

These four mindset shifts didn’t happen overnight for me - they took TIME. I was imperfect at first (and still am), but over time, they’ve become a part of my identity. 

When something becomes who you are, consistency stops feeling like a constant fight that you’re losing. You actually feel like you’re winning, because you are!

Whet...

Let’s talk about the phrase you see alllll over social media: calories in, calories out.

According to the internet, it’s the *only* thing that matters. Just “eat less, move more,” and BOOM - problem solved.

But…there’s a WHOLE lot of “fine print” that gets skipped over here. If you’ve ever felt like CICO “doesn’t work” for you, this episode is going to clear it up!

Yes, calories in, calories out IS the foundation, but there is sooo much that influences those ca...

If you’ve ever thought, “Well, I guess I can’t progressive overload because I don’t have heavier weights,” this episode is for YOU.

We’re talking about training volume, progressive overload, and why lifting heavier isn’t the only way to make progress. 

Yes - access to a gym and heavier weights is great! But…it’s not required for results. 

What actually matters? The amount of MEANINGFUL work your muscles are doing over time! 

Volume isn’t just a buzzword you’r...

Today’s episode is another fun Q&A pulled straight from my Instagram community!

I received quite a few questions related to fitness and workouts, so I wanted to dive deeper into them here. 

From belly fat myths, to cardio timing and body recomposition in perimenopause, this one is ALL about cutting through the confusion, and focusing on what actually matters on your fitness journey. 

You should know by now I’m not here to give you gimmicks or BS - just real answers to que...

I’m just going to say it…

Your body is NOT Amazon Prime. 

You don’t hit “order” on macros and wake up with your dream body 2 days later! Honestly, this expectation is why SO many people keep quitting.

I see and hear it constantly from ladies: they track their macros for a couple of days (maybe a week), don't see the scale move, and immediately decide “nope - it’s not working”. 

But…let’s be real. Did you GAIN 20 pounds in...

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 thi...

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 soc...

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...

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...

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 changin...