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PODCAST

The Unf*ck Your Fitness Podcast

Kristy Castillo

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

health & fitness fitness

All Episodes

37:34

174. Muscle Takes Time: What to Expect from Lifting +...

The Unf*ck Your Fitness Podcast ·

2025/04/29

Let’s talk about one of THE most common questions I get as a personal trainer: How long is it going to take before I see results from lifting weights? I get it - you’re showing up, lifting weights, and trying to do alllll the right things… but you’re still wondering, “when the heck is this going to pay off?!” The truth is…it REALLY depends. Your results come down to factors like your starting point, how consistently you’re training, if you’re challenging yourself in the gym, and other key...

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23:03

173. Macros, Music, Muscles, and More: A Fun Q&A with Me

The Unf*ck Your Fitness Podcast ·

2025/04/25

I’m switching things up with a super chill and FUN Q&A session for today’s episode! Between perimenopause, a new cut phase, and all the day-to-day chaos, life has been LIFEING (I know you know the feeling)! In today’s episode, I’m answering YOUR questions on my go-to’s for fast food, affordable fashion, creatine, skincare, what pumps me up in the gym, and more. Like with everything I teach, perfection is NOT the goal here - progress and real-life balance are. I’m just trying t...

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28:08

172. Stop Chasing the Burn: What *Really* Impacts...

The Unf*ck Your Fitness Podcast ·

2025/04/22

Today’s episode was inspired by a super juicy question I got on Instagram (shoutout to Julie)! The question I knew I had to dive into here was: “Why do some people burn more calories than others?” Our society definitely has an obsession with calorie burn AND fitness trackers. I don’t care if it’s your Apple Watch, Fitbit, or even my beloved Oura ring - NONE of them are giving you a perfect read on your calorie burn! Your calorie burn is influenced by a variety of factors personal to YOU -...

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14:48

171. Redefining 100%: It’s About Effort, Not Perfection

The Unf*ck Your Fitness Podcast ·

2025/04/18

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 thr...

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35:58

170. Body Recomp: Key Mindset Shifts for Long-term...

The Unf*ck Your Fitness Podcast ·

2025/04/15

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 ...

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18:08

169. Aligned, Not Rushed: Creating a Fitness Journey...

The Unf*ck Your Fitness Podcast ·

2025/04/11

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 cle...

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41:02

168. Enhance Your Health & Fitness from the Inside...

The Unf*ck Your Fitness Podcast ·

2025/04/08

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...

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18:35

167. Celebrating 3 Years of Unf*ck Your Fitness:...

The Unf*ck Your Fitness Podcast ·

2025/04/04

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

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32:56

166. Rethinking Fitness: How Body Recomp Can...

The Unf*ck Your Fitness Podcast ·

2025/04/01

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 ...

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26:40

165. Discovering Self-Love on Your Fitness Journey...

The Unf*ck Your Fitness Podcast ·

2025/03/28

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; i...

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29:22

164. Creating Optimal Workout Splits that Fit You and...

The Unf*ck Your Fitness Podcast ·

2025/03/25

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 impor...

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18:52

163. Unf*ck Your Mindset: Focus on Fitness Gains, Not...

The Unf*ck Your Fitness Podcast ·

2025/03/21

I’ve got a simple + powerful mindset shift for you in today’s episode! When it comes to your fitness journey, it’s sooo easy to think about all that you’re losing. Maybe you’re cutting out certain foods and drinks during a ‘cut’ phase (what I’m doing right now to prepare for summer), not going out for special occasions as much, etc. - you get the picture. Instead of focusing on all that you’re losing or giving up right now, focus on all that you’re gaining! It doesn’t have to be a super n...

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34:41

162. Calculating Calories + Tailoring Your Macros to...

The Unf*ck Your Fitness Podcast ·

2025/03/18

I was having a recent conversation with a listener about calculating calories and macros. We were chatting about her dilemma with frequent dieting, calorie limitations, and macro calculations, and she was feeling pretty discouraged. While I love that there are plenty of tools and programs to help with this, it can be overwhelming and confusing to navigate. It’s also never going to be something that is 100% spot on for you and YOUR goals! I think using a solid calories & macros c...

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18:15

161. Choosing Commitment: From All or Nothing to ‘All...

The Unf*ck Your Fitness Podcast ·

2025/03/14

When it comes to your fitness journey, something that has to be top of mind is COMMITMENT. Being fully committed to your goals doesn’t just pertain to fitness though - it can apply to your career, finances, relationships, or anything else in your life. Whatever you’re committing to (whether that’s your fitness or something else), going ‘all in’ and really committing to the process WILL lead you to success! I know this may not be earth-shattering information, but honestly… the simple, bori...

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69:55

160. Unf*cking Your Fitness: Breaking Myths, Building...

The Unf*ck Your Fitness Podcast ·

2025/03/11

I’m very honored to welcome Vince Sant onto the podcast today! Vince Sant is the co-founder of V Shred, the well-known online health & fitness brand that has helped more than 5 million people get in shape, and achieve life-changing results. He’s also the founder of Sculpt Nation, and host of the V Shred: Better Body, Better Life podcast. In today’s episode, Vince and I discuss the evolution of fitness culture (we both started around what we like to call the ‘golden age’ of fitness), a...

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21:09

159. Redefining Fitness Culture

The Unf*ck Your Fitness Podcast ·

2025/03/07

Something that has really been on my mind lately is fitness culture (or gym culture), and what it looks like to redefine that. Fitness culture is EVERYWHERE these days. It can provide motivation, support, and a sense of community, which are all amazing things! But…it can also lead to unhealthy thoughts and beliefs that are unrealistic, and end up doing more harm than good. I personally LOVE following other women in the fitness space; I look to them for inspiration and motivation, ...

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39:38

158. Preparing for a Successful ‘Cut’: Being...

The Unf*ck Your Fitness Podcast ·

2025/03/04

I don’t know about you, but mentally…I’m preparing for Spring! Since we’re (hopefully) getting to warmer weather soon, this is a great time of year to start preparing for a ‘cut’. I’ve found that this is something many people think about too late though, so let’s talk about it (and plan for it) NOW, before summer arrives! Before you even *think* about doing a ‘cut’, you need to consider 3 missing pieces: your habits, preparation, and intentionality. You’ve got to be both flexible AND real...

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19:42

157. Real Talk: Do We All *Really* Have the Same 24...

The Unf*ck Your Fitness Podcast ·

2025/02/28

You’ve probably heard the saying “we all have the same 24 hours in a day”. Honestly, this is one of those statements that drives me CRAZY. So, I’m just going to come out and say it… We do NOT all have the same 24 hours in a day. Sure, we all ‘get’ a total of 24 hours every day, but they do NOT look the same. Not all time is created equal! I know you have a lot on your plate, but that doesn’t give you permission to use the whole ‘I don’t have time’ excuse indefinitely, ei...

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29:22

156. Dealing with Unsolicited Comments About Your...

The Unf*ck Your Fitness Podcast ·

2025/02/25

Something that seems to be prevalent now, more than EVER in our society, is receiving unsolicited comments about our bodies. Today’s episode is actually inspired by a recent message I received from a listener, all about THIS topic. I’ve dealt with it on my own journey, and even if you haven’t, I bet you know someone who has! For some reason, people feel comfortable sharing their thoughts and opinions on other people’s bodies (typically, women are the ones getting this feedback). This ...

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17:28

155. Why You Deserve to Look and Feel Like the...

The Unf*ck Your Fitness Podcast ·

2025/02/21

I recently saw this quote on social media: “I deserve to know what the baddest version of me looks like”. I know it’s not super deep, but for some reason, it REALLY resonated with me! For so many of us as women (and especially as moms), we’re used to doing and doing for everyone else. We tend to put ourselves last, but you know what? We deserve to feel freaking GOOD about ourselves, too! I want you to picture yourself showing up confident, empowered, and ready to kick ASS on your fitn...

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