Not all workouts are built the same - and if your goal is body recomposition, that matters.

In this episode, I’m breaking down the difference between straight sets, supersets, and circuits so you can better understand what each one is, what each one is good for, and how they actually impact your results.

A lot of women have been taught to think that the “best” workout is the one that leaves you the most sweaty, out of breath, and exhausted. But harder is not always smarter, especially when your goal is to build muscle, get stronger, and change your body composition.

I’m also sharing how I use these different training styles inside my UFYF: Fit Club, and why workout structure should always match the goal.

If you’ve ever wondered why some workouts feel more strength-focused, why others move faster, or whether circuits are “bad” for body recomposition… this episode will help clear it up.

In this episode, we cover:

• What straight sets, supersets, and circuits actually are
• What each workout style is best used for
• Which structure tends to work best for body recomp
• Why ‘sweaty and exhausted’ does not automatically mean effective
• How I use these methods inside Fit Club

Links/Resources:

• SHOP UFYF merchandise
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Join PRIVATE COACHING, my 1:1 program (choose 3 or 6 month option)
• Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
• 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

If taking a rest day makes you feel guilty, anxious, or like you’re going to lose progress… this episode is for you.

In this episode, I’m talking about the mindset shift I had to make around rest days, recovery, and what actually helps your body change. I used to believe taking a day off would make me gain weight, lose momentum, or somehow fall behind. A rest day meant that “I failed the plan”

A lot of that came from the fitness culture I was around at the time, where doing more was always praised and rest felt like laziness.

But when I got serious about truly changing how my body looked, I learned something big: progressive overload and recovery go together. Training is the stimulus, but recovery is where your body adapts. If your goal is muscle growth, strength, and body recomposition, rest is not optional - it’s part of the process.

In this episode, I break down what changed for me, why so many women struggle to rest, and how sleep and recovery actually support your progress.

Episode Recap:

• Why I used to think taking a day off would ruin my progress
• How old fitness culture shaped my beliefs around rest
• The mindset shift that changed how I approached training
• Why progressive overload and recovery go hand in hand
• How your body recovers and adapts after training
• What rest days can look like in real life
• Why rest is not lazy - it’s part of the plan

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP Kion - my favorite Protein, EAA’s and Creatine!
• Listen to the Girls with Opinions Podcast
• Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
• Join PRIVATE COACHING, 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

Why do so many diets seem to work at first… but still leave women stuck?

In this episode, I’m breaking down the difference between following food rules and actually understanding nutrition. From Beachbody containers to Weight Watchers points and other simplified diet systems, I’m talking about why these methods can create short-term results while failing to teach women what their body truly needs long-term.

I’m also sharing a personal realization I had while measuring food and looking at nutrition labels — and how understanding calories, macros, portions, and protein changes everything when your goal is real body change.

If you are tired of bouncing between plans, feeling “good” only when you are on a diet, and starting over every time a program ends, this episode is for you.

Episode Recap:

• Why diets work in the short term but fail in the long term
• My experience with Beachbody containers and what they did not teach me
• How Weight Watchers points and other diet systems do the same thing
• Why following food rules is not the same as understanding nutrition
• Why calories, macros, portions, and protein matter for body goals
• The difference between structure, education, and true food confidence
  
  
  

Links/Resources:

• Join the Spring Mini-Challenge
• Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
• SHOP my favorite Protein, EAA’s and Creatine!
• Listen to my other podcast: Girls with Opinions
• 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