For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention.

I want to break your questions down here, so you can apply these strategies to YOUR real life!

We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations.

We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more.

This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress.

The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time!

Episode recap:

• How to align your year-long nutrition and fitness phases with YOUR life & goals
• What changes (and what stays the same) in your workouts across each phase
• Simple ways to track your phases with a planner, calendar, or sheet
• How to approach vacations without stressing over your current phase
• Why weekly calories matter more than obsessing over daily numbers
• A peek into my daily schedule + why it’s never “perfect”
• Why living in a constant cut is a recipe for burnout
• How to phase if you still have significant fat loss goals
• What calorie adjustments should really look like week-to-week
• Navigating nutrition when fresh food isn’t always available
• Staying motivated long-term without falling for quick fixes
• What to focus on in the gym during a cut
• My take on daily step goals + what actually counts
• How to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yet
• Why maintenance levels shift over time + how to embrace those changes

Links/Resources:

• Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
• Ep. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About)
• 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

If you caught last week’s episode about structuring your year nutritionally for body recomp, this one’s your MINDSET wake-up call!

This journey isn’t *just* about eating less, doing more cardio, and shrinking yourself into oblivion. That cycle of always dieting, cutting out foods, and feeling like you can’t do anything fun? It SUCKS, and is basically a one-way ticket to burnout!

Here’s the truth: each nutritional phase (build, maintenance, deficit) comes with its own mental shifts and expectations. Your workouts, strategy, and habits should change along with them!

If you don’t understand the WHY behind your phase, nothing you do is going to stick.

Ultimately, your body thrives on consistency and homeostasis - not constant chaos. I don’t want you constantly chasing the next quick fix or “shiny diet”.

No more falling into the “f*ck it” mentality when things get tough, friend. I want you to be crystal clear on YOUR goals and have a solid plan to follow, so you’re able to set yourself up for lasting results!

Episode recap:

• Why you can’t live in “diet” or “f*ck it” mode forever + what to do instead
• Realizing that each phase comes with different mental AND physical wins
• What to focus on, expect, and how to thrive in a build phase
• Why the maintenance phase is more powerful than you think
• How to get results without burning yourself out in a deficit/cut
• Why your nutrition AND mindset have to align if you want lasting success
• The upcoming Fit Club “reset” you don’t want to miss
• Why timing your health & fitness goals to your season of life changes everything

Links/Resources:

• Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
• 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

If you’ve ever wondered how I manage to feel good, look good, AND still enjoy my life year-round, today’s episode is for you!

It’s not “magic”, or luck, or any big secret honestly. It’s intentional nutrition phases that I’m very strategic with, and have been dialing in for YEARS.

And nooo - this doesn’t mean I’m living in “diet mode” or obsessing about my food 24/7. This allows me flexibility and food freedom, because I have a plan with “wiggle room”.

Before you do any of this though, you HAVE to know where you’re starting - real, honest data is key here. From there, it’s all about knowing when to live in a deficit, when to settle into maintenance, and when to push for a surplus.

For me, every phase has a purpose, and NONE of them are about wrecking my body (or my sanity).

If you want body recomposition, sustainable results, AND food freedom, stop “winging it”, and start phasing it. After all - nobody builds a body they love by accident!

Episode recap:

• Important podcast update regarding weekly episodes
• How I use strategic nutrition phases year-round to look AND feel my best
• Where to start if you want to phase your own nutrition
• Breakdown of the 3 main phases I cycle through + why each one has its place
• How I break my year into 4 intentional seasons for body recomposition & food freedom
• Simple guidelines for making your phases sustainable (without living in diet mode)

Links/Resources:

• Ep. 45 | My Secret: How I Stay Fit Year Round
• 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