Let’s talk about a question I hear a lot: “Am I training hard enough?”

The answer? Probably not…especially if you’re not seeing the results you’re working for (i.e. if your goal is body recomp)!

This isn’t about being extreme or living in the gym, BUT…if you’re just moving your body without a plan and calling it “training,” you’re definitely selling yourself short!

Your body adapts to what you consistently do. If you want change, you’ve GOTTA challenge it (I love using RPE as a tool to do just that). No more winging it, sticking with the same 10 lb. dumbbells for several months, or walking out of your workout with energy to spare!

This episode is your no-BS wake-up call to stop going through the motions and start showing TF UP with purpose. If you’re stuck in a plateau, questioning your workouts, or wondering why you’re not seeing changes, it’s time to do something different!!

In this episode, we cover:

• The REAL difference between moving your body & training with purpose
• Signs that you’re not training hard enough
• Using RPE (rate of perceived exertion) to check in & push your limits
• How you can progress your weightlifting over time

Links/Resources:

• Join IT GIRL Community 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!

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If you’ve ever silently struggled with acne and other frustrating skin issues that just won’t go away (no matter what you try), today’s episode is for YOU.

I’m honored to welcome Katie Stewart to the podcast, because she is the perfect guest to break this topic down!

Katie Stewart is a holistic nutritionist, host of the Clear Skin Chronicles podcast, and a total powerhouse when it comes to functional wellness. Before stepping into the world of nutrition, she spent 14 years working in broadcast TV and media in Canada.

In this episode, Katie and I talk about her major career shift that led to her work as a holistic nutritionist, and helping women heal their skin from the inside out + find confidence again!

We also discuss the 5 acne-clearing pillars Katie and her team use when working with clients, the importance of functional testing, why hormonal acne isn’t just about hormones, and how to stop guessing and START getting answers with your health.

Whether you’re struggling with breakouts, curious about functional testing, or just love some good wellness girl talk, this is a MUST-LISTEN episode that will leave you feeling empowered!!

**Disclaimer: this episode is for educational purposes only and is not intended to be medical advice. Always consult with your healthcare provider before making changes to your health or wellness routine.

Episode recap:

• Katie’s personal journey with hormonal acne + how it impacted her confidence and career
• What sparked Katie’s shift into holistic nutrition + how low confidence can create a domino effect in your life
• The functional labs Katie uses with clients + why they’re a game-changer for skin health
• How functional testing addresses the root cause vs. standard blood work
• The 5 core pillars of acne healing
• What it’s like to work with Katie & her team through 1:1 coaching
• Why a personalized, strategic approach to acne is the ONLY way to get lasting results
• Katie’s biggest lessons as a business owner, podcaster & recovering workaholic

Links/Resources:

• Follow Katie on Instagram @katiestewartwellness
• Check out Katie’s website
• Listen to the Clear Skin Chronicles Podcast
• Listen to Why Diet Alone Won’t Fix Your Acne: The Missing Pieces to Clear Skin
• Subscribe to her YouTube
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitne

Send me a text with episode ideas or just to say hi!

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Lately, I’ve been bringing something back into my routine that I haven’t done much of in years… SPRINTING!

Nope - not distance running or marathons, but good old-fashioned, short bursts of speed.

I used to LOVE running back in the day! These days, I’m all about doing what feels good and supports MY body. Right now, that looks like sprinting (along with my regular lifting workouts).

Here’s the thing - what worked in your 20s probably won’t work in your 30s, and what worked in your 30s, won’t cut it in your 40s. As we evolve, so do our routines. Sprinting is simple, free, AND time-efficient (we can all use more of that, right?!)

It doesn’t have to be a whole “thing” that feels complicated and stresses you out - just get outside and move your body!

Listen to your body, find a pace that feels good, and have FUN with it. I’d love to hear how you feel when you add sprinting to your fitness routine!!

In this episode, we cover:

• My real thoughts on running (and why I’m not trying to be a “runner”)
• Why your health routine has to evolve as you age
• Simple ways to add sprinting or jogging into your daily life
• How HIIT training supports your health goals
• What the EPOC effect is + why it matters for fat loss

Links/Resources:

• Ep. 181 | You’re Not Too Busy: Stop Complaining & Start Training
• Link for weighted vest
• Join IT GIRL Community 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

Today’s episode is a special one, because I’m celebrating my 44th birthday right after this releases!

Honestly…it still feels unbelievable that I’m in my 40s, and these last few years have been interesting (to say the least)!

Life has thrown me some curveballs in 2025, from dealing with high blood pressure and sickness at the beginning of the year, to navigating the wild, WILD west that is perimenopause.

Even with all of this going on, I’m choosing to embrace the chaos and focusing on what I CAN control. I have no problem pivoting when I need to, and you shouldn’t, either!

Moving forward, I plan to be super intentional and present with my body and health, and what I truly need. I’m leaning into this season of experimentation, and while growing older definitely *isn’t* glamorous, I’m learning that it’s OKAY to not have it all figured out!

I’m incredibly honored that you’re here - your support means the WORLD to me. I’m sooo pumped for what’s ahead for my podcast, business, and more over the next year, and I can’t wait to take you on the journey with me!!

In this episode, we cover:

• An update on my recent health journey & high blood pressure
• Why you can pivot or adjust anytime, instead of waiting for a special occasion
• Embracing the chaos & uncertainty of life + rolling with the punches
• Choosing to be intentional & present with my body and needs
• Prioritizing my nutrition even more in this stage of life
• My focus for my training & workouts moving forward
• Exciting updates with my business & podcast growth

Links/Resources:

• Join IT GIRL Community 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

I’m just gonna say it: you’re NOT too busy to work out - you just aren’t making it happen.

I hear so often “I’m too busy to train”, or “Life is too crazy and I don’t have time”. I totally get feeling that way, but you think I haven’t experienced that in my 16 years on this journey?!

Believe me - I don’t have magical free time either, and there’s plenty of things I’d rather be doing than working out. The difference though? I’ve made the effort, and I’ve stayed consistent, because my fitness is a TOP priority.

NO ONE has it easy, and we’ve all got our own sh*t going on. But…how much time are you wasting scrolling, hitting snooze, procrastinating, and avoiding the thing that you say you want most?

If you’re waiting for life to hand you the “perfect” conditions to start your fitness journey, you’re going to be waiting FOREVER.

I know this is some tough love, but I KNOW you are capable of so much, too. It’s time to stop waiting, stop complaining, and start moving!!

In this episode, we cover:

• Acknowledging that everyone has challenges & busy schedules, but you can STILL make time for your fitness goals
• How you can build a strong, healthy body without flipping your entire life upside down
• Simple + realistic tips to fit workouts into your life, regardless of your schedule

Links/Resources:

• Ep. 157 | Real Talk: Do We All *Really* Have the Same 24 Hours as Beyonce?
• Join IT GIRL Community 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

We’re switching things up a little today, because my daughter is here to chat with me!

Kiana is a 19-year old college student, cat mom to Ollie, and honestly, my BFF. We wanted to do a fun and laid-back Q&A - these questions all came straight from my IG community (thank you to those of you who submitted Qs)!

We’re chatting about everything from our Oura Ring stats to fitness habits and trends, Kiana’s refreshingly honest take on social media and comparison, her thoughts on my podcast and business, and more.

Whether you’re a parent, fitness lover, or just want to hear a relatable + lighthearted back and forth between mom & daughter, this is some #realtalk you won’t want to miss. I hope you enjoy getting to know BOTH of us a little better!!

In this episode, we chat about:

• Our experiences with the Oura Rings & fitness gadgets + how we view competition
• How my habits have influenced Kiana’s interest in fitness
• How social media + fitness trends have affected Kiana
• Kiana’s healthy mindset around comparison
• How my business + brand growth has inspired Kiana beyond just everyday “mom stuff”
• What Kiana *really* does when I encourage her to lift weights
• Kiana’s sports background + her favorite advice from me

Links/Resources:

• $10 code off Oura Ring
• Join IT GIRL Community 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

We’ve all heard it: get your 10,000 steps a day!

But…where the HELL did that even come from, and is it *actually* necessary?!

Here’s the truth - you don’t NEED to hit 10k steps a day to reach your health goals.

I get that not everyone has the time or flexibility in their schedule to walk that much daily. What really matters is being aware of your movement + choosing to move with PURPOSE (something that has really helped me).

10,000 steps/day isn’t magic, but it IS a reminder. It’s a tool that has brought attention to just how little we move in a day. You’ve got to plan and schedule it in, because you DO have the time - it’s just about how you’re managing it in your everyday life.

Walking is one of THE simplest, most underrated tools in the game. Let’s stop overcomplicating things - it’s time to start walking more and building healthy habits that fit your lifestyle!!

In this episode, we cover:

• Where the 10k steps/day idea actually came from
• Why you don’t need 10k steps to reach your goals
• How I’ve started walking more on purpose
• How our super-sedentary lifestyle is holding us back
• Busting the “I don’t have time” excuse
• Simple ways to be more mindful about moving MORE
• Why less movement means less food if you still want results
• Staying consistent with daily movement (on YOUR terms)

Links/Resources:

• Join IT GIRL Community 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

Let’s talk about maintenance calories, because I get this question super often. What the heck are they? Will I gain weight? Lose weight? Eat more? Should I be tracking them?

I know this can feel confusing as hell, so I wanted to break it down in this episode!

This time of year, sooo many women feel pressure to be in a cut or build phase, but…there IS another option: maintenance.

Here’s the thing though - you don’t NEED to be dieting or trying to build muscle 24/7. Sometimes life is extra busy, things are chaotic, and adding a calorie deficit or extra pressure to perform just isn’t it.

Maintenance is not a pause button, but actually a powerful phase that gives your body the fuel it needs to THRIVE!

Eating in maintenance is giving your metabolism the love it deserves. You can expect benefits like stronger workouts, better recovery, stable hormones, and awesome energy to LIVE.YOUR.LIFE.

If you’ve been thinking maintenance means ‘stuck’, I hope this episode helped unf*ck that mindset. Maintenance is fuel, freedom, and choosing long-term success over quick-fix BS. I’m so proud of you for educating yourself AND showing up for yourself in this way!!

In this episode, we cover:

• Why choosing maintenance calories when life is chaotic isn’t a failure, but a smart strategy
• What maintenance calories *actually* are + why they matter
• The truth behind why you don’t *need* a surplus to build muscle
• Benefits of eating at maintenance
• Why finding your maintenance calories can feel confusing + what to do instead
• What it *really* looks like to reverse out of a ‘cut’ and land in maintenance
• Choosing maintenance over cutting

Links/Resources:

• Ep. 162 | Calculating Calories + Tailoring Your Macros to Align with Your Fitness Goals
• Join IT GIRL Community 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