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

Last week, we talked all about fall routines and the mental and physical reset that comes with this season. Now…it’s time to talk all things FOOD!

Let’s be honest - fall brings out alllll the apple-cinnamon and pumpkin-everything vibes, along with cozy soups, casseroles, and more.

But…it’s also the time when so many of us are ready to get back on track with our nutrition and meal prep!

Honestly though, food does NOT need to be “Pinterest-perfect”. You don’t *need* to spend hours on aesthetic meal prep videos or color-coded containers to see results. You NEED something that fits your real life, regardless of the season you’re in!

Some weeks you’ll totally nail your food prep, and other weeks you’ll wing it. At the end of the day, YOU’RE the only one responsible for fueling your body and reaching your goals!

If you’re ready to make your fall reset actually stick, grab my free Body Recomp Meal Prep Blueprint - it will help you build a realistic, stress-free plan to keep you fueled all season long!

Episode recap:

• Why fall feels like the perfect time to refocus on food, prep & routines
• The truth about “getting back on track” + why you don’t need to start over every Monday
• Ditching the pressure of “perfect” meal prep
• The simple 3-step approach to food this season
• My favorite grocery system hacks
• Quick and easy macro-friendly meal ideas for busy weeks
• How to create a reusable base grocery list to simplify meal planning
• The power of pre-tracking your food & building realistic systems that stick
• Why consistency matters more than perfection with food and meal prep

Links/Resources:

• Grab your FREE Body Recomp Meal Prep Blueprint
• Ep. 211 | Fall Energy Shift: Mindful Motivation, Intentional Routines & Gaining Control Again
• Ep. 205 | WTF Are Macros (and Why You Can’t Ignore Them) | Macros Series
• 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