The Unf*ck Your Fitness Podcast

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 yo...

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, seaso...

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...

Christmas week can be beautiful and magical, and also… heavy, chaotic, and emotionally exhausting.   Today’s episode isn’t about protein targets, perfect workouts, or “balancing out” desserts. It’s about making your fitness a VIBE, and something that supports you (instead of draining you).  This year stretched me in ways I never expected. From serious health issues to scary moments with my kids, u...

Today’s episode came to me as I was about to hop in the shower, and I started listening to a podcast about “romanticizing winter”. It’s definitely not something I would have been intrigued by in the past, but I LOVED it.  After listening, I thought “what if we romanticized our fitness journey?!” Like…I’m not a winter girlie at ALL (probably never will be), but something about softening into a seas...

The holidays have a *special* way of bringing out those overeating habits, don’t they?  You can be totally fine all year, but then December hits and suddenly EVERYTHING feels harder. My clients feel this every single year, and honestly…I do too! When you slow down long enough to pay attention to your habits, so much clarity comes up. Most overeating isn’t about lack of willpower - it’s about stres...

The holidays hit different, don’t they? One minute you feel like you’ve had your whole year together, and then suddenly, October and November roll in and you’re like “what the hell am I even doing?!” If that’s you, you’re NOT alone - my clients feel this every.single.year (and yep, I’ve been there too).  Honestly though? You’re doing WAY better than you think. Even if you haven’t been “perfect”, y...

As much as I LOVE the cozy vibes, food, and extra family time that come with the holiday season, it can definitely knock you off your routine if you’re not paying attention. Honestly? This is the PERFECT time to check in with yourself, and get thankful for the habits that have actually carried you this year!  When it comes to habits, the reality is simple: if it’s not a habit, you’re not doing it...

The holidays are coming QUICKLY! If you’re anything like me, you’re staring at your calendar like “how did we get here, and how is all of this happening in the next 6 weeks?!”  It’s the time for Thanksgiving prep, Christmas planning, kids’ activities, basketball season, and alllll the food-focused events. It’s a LOT, and it can totally knock you off your fitness routine if you’re not prepared (yep...

It’s that time of year again - the holiday season is upon us!  While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey. The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals! Setting boundaries isn’t about be...

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible.   I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly.  The truth though? You’re not starting from zero, and you haven’t “lost” all your...

I’m excited to do another fun Q&A, all about the PHYSICAL side of fitness!  We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.”  Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’r...

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD! Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more. But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep! Honestly th...

Fall has officially arrived!  Even though it’s not the start of a new year, it somehow “feels” like one, you know? There’s just something about this season that feels fresh, intentional…and grounding.  I’ll be honest - I’ve always been (and always will be) a summer girl! I looove all things summer, and I’ve really worked on shifting my mindset to not “dread” fall (because honestly, winter and the...

If you’ve been listening to the podcast regularly or following me on social media, you know this year has been quite a roller coaster for me health-wise. I’ve been way more consistent with my macros lately, and I’m easing into a build season this fall, but to be real with you…it’s been a STRUGGLE. From crazy perimenopause symptoms to blood pressure issues and feeling like my body just isn’t respon...

I’m excited to wrap up the macros series with a fun Q&A - I received several awesome questions I knew I had to answer here! If you’ve ever struggled with your “ideal” macro ratios, how to hit protein targets without going over on calories, or you’re looking for clever ways to add calorie-dense, nourishing snacks into your day, I’m diving into ALL of these in this episode. I know it can feel ov...

Tracking macros is not about perfection - it’s about consistency. I hear from sooo many women who feel like they can only track when life is calm, predictable, and “perfect.” But..let’s be real. Life never ACTUALLY looks like that!  There will always be dinners out, trips, holidays, etc. - you name it. That’s why tracking should fit into your REAL life (not the other way around). Ultimately, you c...

I’m excited to keep our macros series rolling today, because it’s not enough to just “know” what macros are. The magic happens when you actually START tracking them!  This isn’t about being “perfect”, or obsessing over every bite. It’s about awareness, creating habits, and finally understanding how your nutrition lines up with your goals.  If you’ve ever felt like tracking was “too much,” overwhel...

If you’ve ever felt confused about what protein, carbs, and fats actually do in your body, you’re NOT alone. Diet culture has made it way too easy to fear carbs, avoid fats, and under-eat protein. The truth though? You need all THREE if you want lasting results on your fitness journey!  Once I really learned about macros and how to apply them in my everyday life, my body started changing in the wa...

I’m PUMPED to be kicking off a brand-new series on the podcast, all about…MACROS! If you’ve been putting in the work at the gym, but still aren’t seeing the results you want, chances are your nutrition isn’t actually supporting your goals. That’s where really understanding macros comes in (and why I’m here to help unf*ck them for you)! You may be wondering “WTF are macros, really?!”. Basically, ma...

For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention.  I want to break your questions down here, so you can apply these strategies to YOUR real life! We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and...

If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call! This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout! Here’s the truth:...

If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you! It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS. And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and...

I’m excited to welcome Liz Plosser to the podcast today! Liz has worked in health and media for years, from Self Magazine to stepping into her own brand to help women get stronger, healthier, and more empowered. She’s a mom, she’s been through the journey herself, and she gets it - especially the protein struggle we ALL deal with! In today’s episode, we dive deep into essential amino acids (EAAs),...

I honestly can’t believe I’m saying this…but today’s episode is #200. And as of this week, we’ve officially hit 1 MILLION DOWNLOADS for Unf*ck Your Fitness. I’m not usually at a loss for words, but I’m feeling that way right now! To celebrate this huge milestone, I wanted to do a fun Q&A episode, based on your questions from Instagram! I’m answering everything from what motivates me now, to ho...