The Unf*ck Your Fitness Podcast

Kristy Castillo
  • 4.9 (220)
  • Fitness
  • Updated Semiweekly

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.unfuckyourfitness.com/

  1. 2d ago ·  Video

    264. Life Feels a Little Heavy Right Now...Let's Talk About It

    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 fallHow social media overload and comparison can really affect our mindsetMaking distractions less convenient + creating routines that support our prioritiesSimplifying fitness habits to reduce the mental load when life gets busyWhy slowing down doesn't mean giving up on your goals or breaking promises to yourselfReal-life struggles we’re all navigatingFinding ways to prioritize yourself without feeling selfish or waiting for life to calm downRemembering that you're ALWAYS worthy of taking care of yourself Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  2. Oct 13 ·  Video

    263. How to Execute a Lean Build + Train for Muscle Growth

    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 intentionallyWhy increasing calories alone isn't enough to build muscleWhat should be in place BEFORE adding calories for a lean buildWhat to track during a build beyond just changes on the scaleThe difference between training for strength vs. hypertrophyHow rep ranges, progressive overload, and training close to failure support muscle growthWhy there's no magical rep range for building, strengthening, or “toning” muscleHow to train for hypertrophy without access to super-heavy weightsHow your training priorities shift during a build, maintenance & deficitWhy 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 AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  3. Oct 6 ·  Video

    262. Build Season Q&A: Lean Builds, Training Splits, RIR + More

    I’m excited to continue our build season conversation with another fun Q&A! In today’s episode, I'm talking all about TRAINING. Think lean builds (something I’ve been asked about a lot lately), body recomposition, workout splits, progressive overload, reps in reserve (RIR), and more.  Yes, ALL of the stuff that can sound way more complicated than it actually is (I promise, it really isn’t)! My goal with this episode (as always), is to unf*ck it for you so you understand what you're doing in your workouts + WHY it matters. No, you don't need to perfectly understand every training term to build muscle. But…the more you understand your workouts, the more confident and intentional you can become! Episode recap: Can you build muscle and cut at the same time?What is a lean build + how is it different from a traditional build?How often should you train each muscle group for muscle growth?What is progressive overload + how does it relate to training frequency?How do you choose the right workout split for your schedule & goals?What does RIR (reps in reserve) mean + how do you know if you're doing it correctly?How can you tell if you're actually lifting “heavy enough”?Good alternatives to lunges + how to approach exercise substitutions? Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  4. Sep 29 ·  Video

    261. Build Season 101: Eat More, Lift Heavy + Finally Build the Body You Want

    We are officially moving into BUILD season (which I’m pumped about)! But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more. If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spend your entire fitness journey in a calorie deficit! In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want.  The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle? Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!! Episode recap: What build season is + the goal shifts from fat loss to muscle growthWhy staying in a deficit can keep you from building the muscle & shape you wantHow to determine whether you need less body fat or more muscle right nowWho can benefit from a buildWhat a lean build looks like without a huge calorie surplusHow progress markers change when the scale is no longer the goalHow to use double progression to strategically increase reps and weightHow food, recovery, steps, cardio & HIIT fit into a buildWhy building muscle now can change your next fat-loss phaseShifting your focus from getting smaller to getting stronger, well-fueled, and better recovered Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  5. Sep 22 ·  Video

    260. Not Seeing Progress? Your Macros Might Not Be the Problem

    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's not always the solution). If you're building muscle or recomping, the scale might barely move (or it might *gasp* go UP), while your strength, measurements, photos, and body composition are changing. Also, you’ve GOT to get super honest about your training (and if it’s really effective). You don't need your workouts to entertain you. You need them to make you stronger! Before you drop your macros, look at the evidence. Audit your training, and assess your consistency, steps, recovery, and effort. Give your body enough time to respond BEFORE you change your macros! Episode recap: Thinking about whether your progress is actually stalled (or you’re measuring the wrong thing)Matching your progress markers to your goalHow to stop automatically blaming food when your body isn’t changing the way you wantTrain to build muscle instead of just burning caloriesPrioritizing progressive overload, challenging weights, adequate rest & tracking liftsRepeating exercises long enough to get strongerGetting honest about whether you’re *really* training hard enoughWhen too much lifting, cardio & HIIT is hurting your recovery and progressLetting strength training be the foundation for body recompositionAssessing your consistency, training, steps, recovery, and time to your plan Links/Resources: Register for my 3-Day Nutrition & Training Workshop Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly fitness membershipConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  6. Sep 15 ·  Video

    259. Building a Home Gym? What You Really Need to Get Results at Home

    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 building a home gym from scratch. But…having the *right* equipment isn't enough. If you want to build muscle at home, you still need to progressively overload, choose effective exercises, and train with intention!  And…if you’re ready to stop guessing and figure out what your body actually needs, I’d love for you to join me September 28-30th, 2026, for my 3-Day Nutrition + Training Workshop. We’ll take everything we've been talking about on the podcast recently and put it into action for YOU. Can’t wait to see you there!! Episode recap: Why you don’t need an expensive or complicated setup to get results at homeIdentifying your fitness goal BEFORE buying home gym equipment5 pieces of equipment I would prioritize for a home gymChoosing cardio equipment based on what you’ll actually useWhere cardio fits into your overall fitness & body recomposition goalsWhat it really takes to build muscle + progressively overload from homeMy tips for buying quality used gym equipment (without wasting your money)Simple ways to modify exercises & make your existing space/equipment work Links/Resources: Register for my 3-Day Nutrition & Training WorkshopCheck out my ShopMyGet your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  7. Sep 8 ·  Video

    258. Deficit, Maintenance or Build? It’s Time to Lock TF In with Your Fitness this Fall

    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 your goal. Different goals require different strategies, and you can’t chase all of them at the same time. Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal. You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere! Episode recap: Why you need to stop trying to fix every part of your fitness journey at onceUsing your Fitness Audit to identify the ONE area that needs your attention mostGetting clear on your actual goal before changing your macros or workoutsWhy you shouldn’t automatically default to a calorie deficit every time you want changeUnderstanding when maintenance might be the best goal for youWhy a build phase + eating more may be exactly what your body needsWhy building muscle matters at every age + stage of lifeWhy you don’t need the perfect Monday, season, or time to get startedCommitting to your plan long enough to get feedback + see progressUsing fall as a turning point instead of another cycle of going all-in and then quittingDeciding your goal, choosing the phase that supports it + locking TF in Links/Resources: Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

  8. Sep 1 ·  Video

    257. Fitness Q&A: Muscle Building, Micro Cuts, Macro Tracking + More

    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 toward fall and build season, we're going to keep digging deeper into how to eat, train, and build muscle intentionally. No rushing, and no trying to change your entire body in one season. We're playing the long game, and as always, getting strong AF along the way! Episode recap: One of the worst lies women are told about fitnessMy best tips for a build/bulk phaseWhat changes when you enter a calorie deficit w/more muscle than beforeMicro-cuts + when they make senseHow to know if you’re actually in a calorie deficit + how long to stay thereWhat to eat when transitioning from a deficit into maintenanceHow to balance hunger + fullness cues while tracking macrosHow to explain macro tracking to someone who thinks it’s obsessive or restrictiveWhen it’s ideal to do progressive overloadThe best way to shorten a weight workout when you’re short on timeExercises that are over-hyped and/or don’t really do much for you Links/Resources: Get your free Fitness AuditSHOP UFYF merchandiseGrab your FREE Body Recomp Meal Prep and get the UFYF NewsletterSHOP Kion - my favorite Protein, EAA’s and Creatine!Join FIT CLUB, my monthly membership with workouts you can do at home or the gymConnect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcastJoin my FREE Facebook group, Unf*ck Your FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show

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4.9
out of 5
220 Ratings

About

If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.unfuckyourfitness.com/

Information

  • Creator
    Kristy Castillo
  • Years Active
    2022 - 2026
  • Episodes
    265
  • Rating
    Explicit
  • Copyright
    © 2026 The Unf*ck Your Fitness Podcast
  • Show Website
    The Unf*ck Your Fitness Podcast

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