Let’s get real - pregnancy, postpartum, and the beautiful chaos that is navigating your fitness journey through it all can be a LOT. It’s been a minute since I’ve been pregnant (like 17 years), but I remember allll of the feelings and emotions that come with this life-altering season!

I’ve also learned plenty since my pregnancies. I know that your movement and mindset during pregnancy and postpartum is super important, and you MUST give yourself permission to evolve.

Pregnancy isn’t a time for the ‘all-or-nothing’ thinking - it’s a time to shift your workouts, and honor your energy. Movement is still medicine, and taking care of your body and mind is NEVER selfish!

Postpartum is a time for you to heal, nourish, and give yourself grace. It’s NOT about ‘bouncing back’, or forcing your body into extremes. You’re not going backwards…you’re building something brand NEW.

You don’t need to wish for your ‘pre-baby body’. Whatever chapter you’re in, I hope you keep showing up, pivot with purpose when necessary, and trust that every season is shaping the strongest version of YOU yet!

In this episode, we cover:

• How to approach movement during pregnancy & postpartum
• Why your pregnancy shouldn’t be an ‘all-or-nothing’ season
• Prioritizing YOUR health & well-being during pregnancy
• The power in realizing that YOU are your baby’s home (and that means everything)
• Real talk on postpartum fitness + sustainable ways to rebuild your strength
• Embracing the version of you right NOW & letting her take the lead

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 IT GIRL membership
• 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

Creatine isn’t new, but it’s definitely having a moment in the online space right now!

I knew it was time to dive into my REAL, no-BS creatine facts with you here. There are sooo many myths surrounding creatine - you’ve probably heard that it’s a steroid, it makes you ‘bulky’, and it can damage your liver and kidneys. None of these are true if you’re in good health!

Creatine isn’t just for men either - there is growing research surrounding benefits for women with things like muscle growth, blood pressure, hormones, and more.

I’ve been taking creatine pretty consistently for years, and while I’ve noticed positive effects for myself, I know it’s not something that every.single.person *needs* to take.

I’m personally really tired of all the misinformation out there, and I'm sure you are too.

I hope this episode provides you the clarity you need on this powerful supplement, and guides you toward making the best decision for YOU on your fitness journey!

In this episode, we cover:

• What creatine *actually* is + benefits to supplementing with it
• Common creatine myths (and why they’re flat-out wrong)
• Creatine’s impact on women’s blood pressure & hormones
• How creatine may support brain health, stress resilience & healthy aging
• The best type of creatine to take + how much you need

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

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!

Support the show