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 two days? No. So, why would you expect to lose it that fast?!

The truth you need to hear? Your expectations are the problem - not your effort, your plan, or your body. not your body. What actually needs to change is how you measure progress, and how quickly you expect results!

I’m not mad at you for feeling frustrated - I’m mad at an industry that sells instant transformations, detoxes, shortcuts, and hype without education.

Your body needs time, consistency, muscle, nourishment, and trust. Stop quitting on yourself, and instead, start COMMITTING to yourself!

Episode recap:

• Why your body is NOT Amazon Prime + why expecting instant results keeps you stuck in the quit-restart cycle
• How unrealistic expectations are often the actual problem
• The real reasons the scale doesn’t “reward” you right away
• How to reframe your timeline for progress
• What frustration after “2 days of tracking” is really fueled by
• The simple 12-week contract
• Why my real frustration is with the industry (not you)

Links/Resources:

• Ep. 55 | The #1 Skil You Need to Master to Get Into Amazing Shape
• Ep. 76 | The Hard Truth: Why You Need to Stop Giving Up On Yourself
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• 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 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 this episode is that going all in on one thing with your health and fitness is NOT sustainable. True, long-term fitness comes from being well-rounded!

We also dive into why your training NEEDS to evolve over time, comparison culture and misinformation on social media, what really moves the needle for women in perimenopause, John’s Pain-Free Performance framework, and much more.

If you’re looking to build a powerful and healthy body for life (pain-free), this conversation is a MUST-listen. I know you’re going to love it!!

Episode recap:

• Why sustainable fitness comes from well-rounded training (not all-or-nothing approaches)
• The 6 components of a holistic & well-rounded fitness plan
• Why your training should evolve as your body and lifestyle change
• Why comparison in fitness is incredibly harmful
• The never-ending misinformation on social media + why education & service matter WAY more than trends
• Why progressive strength training and muscle-building are essential for women in perimenopause
• Why pain is NOT a normal part of aging & exercise should never hurt
• The 3 key phases the Pain-Free Performance approach follows
• How starting slow & building a strong foundation leads to long-term results

Links/Resources:

• Get John’s book, Pain-Free Performance
• Connect with John on Instagram @drjohnrusin and Facebook
• Follow John on YouTube
• Check out John’s website
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• 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

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 society anyway!

Here’s the key distinction: standards are NOT rules. Standards come from self-respect, clarity, and knowing what actually works for you. When you know who you are and what your standards are, there’s no constant negotiation with yourself (or others)!

Setting high standards is how you stop starting over. When you raise your standards, you take your power back, feel more confident, and realize you’re capable of WAY more than you thought.

Now go set some high f*cking standards this week, and let me know what they are!!

Episode recap:

• Why setting standards make people super uncomfortable
• How high standards often get misunderstood
• The critical difference between standards & rules
• Why people aren’t really triggered by your standards, but what they aren’t doing themselves
• Why high standards create ease (not pressure)
• Why knowing your standards helps you stop negotiating with yourself + others
• How setting clear & aligned standards is the key to stopping the cycle of starting over

Links/Resources:

• Ep. 223 | The Problem With New Year Energy + What to Do Instead
• Ep. 224 | Why Your Goals Aren’t Working + How to Build Real Self-Trust This Year
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• Listen to the Girls with Opinions Podcast
• 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