It’s that time of year again - the holiday season is upon us!

While the holidays can be fun and cozy, they can also be a LOT. The endless events, extra time with family, and food EVERYWHERE, it’s no wonder you feel overwhelmed on your fitness journey.

The truth though? You’re allowed to have BOUNDARIES. You can enjoy the holidays and stay aligned with your goals!

Setting boundaries isn’t about being “that” person who ruins the fun - it’s about protecting your peace. You don’t owe anyone an explanation for saying NO to something that doesn’t serve you.

Start by getting clear on what you actually want this season, and be super specific!

Remember - boundaries protect your energy, your goals, and your growth. They’re not rude, but a form of self-respect. People might not always get it, but…that’s not your problem.

If you want to stop the cycle of “falling off” and “starting over” every single January, it’s time to protect your peace and honor your goals, friend!

Episode recap:

• Why you can set healthy boundaries AND still enjoy the holiday season
• The truth about pressure & judgment during this time
• How to get clear on YOUR specific goal this season
• The power of “no” as a complete sentence
• Normalizing being the “fit and healthy” friend (without guilt)
• How to plan + backup plan so you can stay intentional and flexible
• Why boundaries protect your energy, your goals & your peace

Links/Resources:

• Ep. 116 | Social Gatherings Without Guilt: Tackling Food and Drink Pressure From Others
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Sol Fit 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

Let’s be real - getting “back on track” after something hard (whether it’s a surgery, illness, pregnancy, or just life throwing you a massive curveball) can feel nearly impossible.

I’ve had my fair share of those moments lately. My body, my mind, and my emotions have been through a LOT over this last year honestly.

The truth though? You’re not starting from zero, and you haven’t “lost” all your progress when you’re coming back from {xyz}. You don’t need to “bounce back “ - you need a mindset shift!

Structure comes before intensity. Start small, and focus on one or two anchor habits (i.e. walking daily, increasing hydration, or prioritizing protein).

You’ve got to adjust your expectations because you are NOT the same person you were before that event, and that’s okay!

Give yourself some freaking grace, because healing isn’t just physical - it’s mental and emotional, too.

Episode recap:

• Why you need to shift your mindset FIRST
• Choosing to start small + rebuild your routine
• The importance of adjusting expectations & meeting yourself where you are
• Fueling your recovery by prioritizing eating ENOUGH food
• Realizing that healing is mental and physical
• Why setbacks aren’t failure, but a way to help you move forward
• Leaning on your community and finding accountability
• Real & encouraging stories from ladies in my community

Links/Resources:

• Ep. 133 | Taking ‘Breaks’ on Your Fitness Journey for Pregnancy, Injuries, Mental Health Struggles, and More
• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Sol Fit 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 excited to do another fun Q&A, all about the PHYSICAL side of fitness!

We’re talking lifting, cardio, muscle growth, and the questions that always seem to come up when you’re trying to “do it all.”

Maybe you’ve wondered whether your 10K steps and extra cardio are ruining your gains. Maybe you’ve thought you needed to overhaul your split (and change up your workouts every month), or you’re struggling with working out through burnout.

If any of that sounds familiar, this one’s for YOU.

Honestly, I don’t have a “set” answer for most of these questions, because it really comes down to your goals, and the season of life you’re in. There’s no one-size-fits-all - there never is when it comes to health and fitness!

Don’t overcomplicate this stuff - consistency, recovery, and intention will ALWAYS win, friend!

Episode recap:

• Why cardio won’t hurt your gains (but lack of rest & recovery will)
• Why there’s no “perfect” split for muscle growth
• How to approach your workouts if you’re struggling with burnout
• My thoughts on changing your workouts, strength training w/cardio, and Orange Theory
• Tracking your heart rate zone vs. calories burned during workouts
• What to do if you’re getting 8k steps/day, but still want to increase movement & hit your goals
• What to focus on if your goal is growing your glutes
• Why you don’t need to do a “mini-cut” to lose 2-3 pounds

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Listen to the Sol Fit 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