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 factors specific to YOU (your hormones, sleep, nutrition, etc.).

Most people feel changes before they see them. You might notice more energy, confidence, and better moods within 2-4 weeks (which is amazing)! The physical changes tend to take longer, but again, this is super variable (definitely not a one-size-fits-all).

Building muscle takes time, but it’s worth EVERY bit of effort to break free from the dieting and ‘skinny’ cycle that has trapped you for too long.

I hope this episode reminds you to trust the process and keep lifting f*cking HEAVY - you’ll love your results if you do!!

In this episode, we cover:

• How long it really takes to see changes in your body
• Key factors that will impact your progress
• Why fewer full-body workouts per week may give you better results.
• Fueling your body *right* if you want to hit your body recomp goals
• Why your hormones & sleep are crucial + matter more than you think
• My personal experience with body recomp and learning progressive overload
• What to reassess at the 6-month mark if you’re not seeing the results you want
• How heavy you should be lifting to actually build strength

Links/Resources:

• Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
• Ep. 170 | Body Recomp: Key Mindset Shifts for Long-term Change
• 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!

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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 to do my best in this season, and I know you are too!

I hope you enjoyed this laid-back chat, and it helped you get to know me a little better. I would LOVE to do more of these in the future, so don’t hesitate to reach out and send in your questions!

In this episode, we cover:

• An honest life update with perimenopause struggles, travel & more
• Macro-friendly/flexible fast food options for on-the-go
• Finding clothes on a budget + alterations when needed
• My favorite protein-packed snacks
• My eclectic workout playlist
• My thoughts on creatine
• My ‘ideal’ date night
• The truth about cellulite
• My favorite skincare, makeup & hair care products

Links/Resources:

• My Gym playlist on Spotify
• 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!

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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 - muscle mass, metabolism, and stress & hormone levels are just a few.

Continuously chasing calorie can actually work against you - especially if you have a goal of building muscle!

So…if you’re in your muscle-building era (which I would LOVE to hear if you are), don’t sabotage it by trying to burn as many calories as possible.

This episode is your permission slip to break free from the calorie-burn trap and chase goals that actually support YOUR body and life - I know you can do it!!

In this episode, we cover:

• Realizing that your tracking device for calorie burn is NOT 100% accurate
• Why your calorie burn is personal + influenced by multiple factors
• Why chasing calorie burn isn’t an effective strategy for you
• Choosing workouts you truly enjoy + can stay consistent with
• Why working harder doesn’t always equal working smarter
• Avoiding long-term calorie deficits

Links/Resources:

• 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

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 throw curveballs, and your plans will shift. When this happens, it’s NOT a sign that you’re failing - it’s a sign that you’re freaking human!

Instead of chasing perfection, focus on your unique 100%. Get clear on what truly needs to get done, and what can wait. The rest can flex with your reality!

No…you don’t owe the world all of you, all the time. Let’s start redefining what 100% *really* looks like, so you can give your energy intentionally!!

In this episode, we cover:

• Reframing what ‘giving 100%’ of your capacity means
• When the ‘f*ck it’ mentality comes into play
• Having clarity & flexibility on what you *have* to get done for the day
• Not forgetting to prioritize YOUR self-care & well-being

Links/Resources:

• 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

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 building muscle and supporting your long-term health.

Your progress is going to look completely different from others who are doing body recomp. But…it’s important that you focus on YOUR goals, wins, and understand that this is going to take way longer than a 30 or 60 day challenge (but it will be sooo worth it)!

I hope this episode resonates with you and encourages you to consider the possibilities with body recomp. This is about being your healthiest, happiest, and most confident self for the long- term. YOU are in control, which is a beautiful thing!!

In this episode, we cover:

• Deep + necessary mindset shifts during a body recomp phase
• Rethinking body image narratives
• Redefining progress that goes beyond *just* weight loss
• Adjusting to the changes of how your body looks & feels
• 3 crucial mindset essentials during body recomp (and beyond)
• Supportive ways to help you thrive during your body recomp journey
• Why you need both muscle gain & fat loss for body recomp
• Specific ways you can body recomp
• Key pieces that *actually* matter for your body recomp & long-term fitness

Links/Resources:

• Ep. 166 | Rethinking Fitness: How Body Recomp Can Transform Your Fitness Journey
• Ep. 111 | Understanding the Smart Scale and How It Can Transform Your Health and Fitness
• 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

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 clear on YOUR specific body goals, and understand what route will get you there. It’s totally okay to take more of a ‘scenic route’ on your fitness journey - you want the path you take to be enjoyable AND sustainable.

It’s not going to be very fun to arrive at your ‘goal body’, but not be able to maintain it for more than a couple of days, ya know?!

I hope this short & spicy episode encourages you with creating a fitness journey that is sustainable for YOU. Long-term success with your fitness is TOTALLY possible!!

In this episode, we cover:

• The confusion that comes with your ‘dream’ body & not understanding how to get it or maintain it
• Why you need to know *exactly* where you’re going on your fitness journey
• Understanding that you ARE capable and you just need the *right* path to help you achieve & sustain your fitness goals

Links/Resources:

• 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 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 is MUCH more to it than just ‘swollen lymph nodes’ when you’re sick!

We also dive into how ‘blockages’ show up in the body + how lymphatic massage can help, holistic practices that can support you during perimenopause (and beyond), the best lymphatic drainage tools, and more.

Whether you’re dealing with inflammation, autoimmune issues, or just want to incorporate more wellness practices to support your long-term health, this is a fascinating episode PACKED with goodness.

I know you’ll love learning from Ida, and I can’t wait to hear how this information transforms your health & fitness journey!!

In today’s episode, we cover:

• Ida’s introduction to lymphatic drainage & massage
• What happens when your lymph nodes get ‘stuck’ + how this can show up in your body
• Using lymphatic massage for both cosmetic + long-term health benefits
• Being cautious of misleading health & beauty claims online
• How lymphatic work can support you during perimenopause
• Simple + holistic self-care practices to implement into your regular routine
• Where lymph nodes are located in the body
• When you should NOT use lymphatic drainage
• Lymphatic drainage timing tips + tools/devices to help with this
• How to dry brush your body + the ‘honey vs. water’ analogy for hydration
• How to tell if you have stagnant lymph in your body

Links/Resources:

• Follow Ida on Instagram @massagesandmacros
• Check out Ida’s favorite lymphatic tools HERE
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

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 continued to cheer me on along the way)! I’ve learned to embrace authenticity and confidence not only on my podcasting journey, but my fitness journey as well.

I hope this episode reminds you that you ARE capable of committing to your fitness goals (or anything else you desire). You CAN achieve long-term success when you choose to boldly & unapologetically go for it!

I truly appreciate you being here and trusting in me to support you on your fitness journey. CHEERS to many more years - I know we’re just getting started!!

In this episode, we cover:

• My biggest fears + hesitations with starting my podcast
• Key lessons I’ve learned on my podcasting journey + how these apply to your fitness
• Embracing the ‘I CAN’ emotion on your fitness journey
• Choosing commitment & showing up like the person you want to be

Links/Resources:

• Ep. 160 | Unf*cking Your Fitness: Breaking Myths, Building Confidence, and Transforming Your Long-Term Health with V Shred Co-founder Vince Sant
• Ep. 155 | Why You Deserve to Look and Feel Like the ‘Baddest’ Version of Yourself
• Ep. 163 | Unf*ck Your Mindset: Focus on Fitness Gains, Not Losses
• Connect with Emily on Instagram @podcastingwithemily
• 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