The topic of macros is something I get asked about a LOT. I know it can feel complex and overwhelming; the nutrition piece pretty much always takes longer to get a handle on, compared to workouts.

Thankfully, you don’t *need* to try and achieve perfection with your macros every single day. You don’t *need* to live a life that feels monotonous or boring, and leads you to you dreading the entire process!

In today’s episode, I’m sharing 5 different ways you can design your week and your macros, in a way that works for YOU. Since working with many clients (and on my own journey), I’ve found that going off of weekly macros averages vs. daily can better assess overall progress, and really lead to positive, long-term results.

Yes, it does take time to get into a ‘groove’ with your macros, but again, perfection is NEVER required.

Whether you’re just starting your fitness journey or you’ve been doing this awhile, I hope this episode shows you that flexibility with macros IS possible, and you can do this from a place of abundance - no restriction required!

If you need more personalized support with all of this, I’d love to support you with my 1:1 Coaching. It’s time to find confidence with macros, and make this an enjoyable part of your fitness journey - FOR GOOD!!

In this episode, we cover:

• Why it can be challenging to get a handle on your macros/nutrition
• Understanding that macros aren’t something you need to hit *perfectly* every day
• Looking at weekly macros averages to better assess progress
• 5 different options for distributing 11,900 calories throughout the week
• Adjusting your calories (as needed) based on YOUR schedule

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!

The world of social media is definitely complex. As someone who started out using social media just for ‘fun’ years ago, to then building a business online, I’ve had quite the journey!

While I’m incredibly grateful for social media, it can be freaking HARD to navigate - especially as a business owner. I know many people view me as a fitness influencer, but I have a bit of a different take on that. If I’m going to influence you to do anything, I hope it’s to live a healthier life!

Honestly, I am super careful about what I choose to share on my platforms. Building a business and brand online is hard enough, and I’ve learned that people are going to pick you apart no matter WHAT you choose (or choose NOT) to share.

For me, I’m going to use my platforms to bring awareness to health and fitness - end of story. I will ALWAYS be authentic with you (wherever we’re connecting), but I don’t feel the need to broadcast every.single.thing either, you know?

Regardless of how you use social media, I hope this episode gives you some food for thought the next time you’re on your favorite platform. Here’s to being mindful of what we’re consuming (and sharing) online, and just practicing more kindness & empathy towards others!

In this episode, we cover:

• My start with social media + how it feels now as someone who primarily ‘works’ on social media
• My thoughts on being an ‘influencer’ vs. being ‘influenced’
• Going from everything being perfectly curated, to being more relatable & authentic on social media
• Being mindful of what I choose to share about & educate on my platforms
• A reminder about social media etiquette

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!

For today’s episode, I wanted to do something a little different. I received a question from a listener about how to properly transition through your fitness journey, so I’m diving into that here!

When it comes to your fitness journey, there’s never just one way (or a ‘right’ way) to do things - it needs to be super personalized to YOU and your goals. In regards to fitness, the 3 phases you'll typically go through are building, maintenance, and cutting.

It’s important to know how your body is going to feel during each of these phases, and what your nutrition and workouts are going to look like. Most of all, this process is going to take TIME. If you’re not seeing progress right away (especially during a deficit or ‘cut’ phase), you’ve got to stick with it, and be patient with the process!

Fitness is fairly simple, but it’s NEVER going to look the exact same for every person. I don’t want you to get stuck on all of the ‘rules’ you’ve seen and heard along the way. There can be sooo much noise out there (especially online), and not all of it is going to be applicable to you!

Whether you’re looking to build muscle, lose fat, or maintain your current physique, I hope this episode encourages you AND gives you *real* insight into what coaching with me looks like!!

In this episode, we cover:

• The many ‘rules’ surrounding fitness + why there isn’t just ONE way to do what’s best for you
• A current listener’s question + experience with her fitness journey
• What it feels like to go from maintenance to surplus
• What to do when you’re ready to move into a deficit or ‘cut’ phase
• What transitioning back to maintenance can look like + why you can still see body recomp changes here
• Progressive overload + why you need to stop overcomplicating this
• Why you shouldn’t compare your progress & journey to others

Links/Resources:

• Ep. 23 | Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey
• 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!

I am sooo pumped to be chatting with you twice a week on the podcast! To kick off this first FRIDAY episode, I want to dive into a topic I know many of us can relate to: procrastination.

Procrastination can present differently for everyone, but it often shows up as excessive planning and preparation. For me, this is what it looked like as I’ve been wanting to release 2 episodes/week for a while. I kept putting them off, because I thought I needed to have every single detail planned out!

Maybe you’ve experienced this with your fitness journey. You’re planning every freaking detail out and spending SO much time researching macros, tracking apps, journals, workouts, and everything in between. You may *think* you’re being productive and making progress with your goals, but in reality, you’re not doing anything that is moving the needle forward!

Planning feels ‘safe’, but honestly, planning and researching are just subtle forms of procrastination. You NEED to stop holding yourself back, and instead, move forward with messy action!

I don’t want procrastination to keep you from reaching your fitness goals (or even starting in the first place). Planning is important, but ACTION is where progress happens. It’s time to overcome the procrastination cycle, and DO something!!

In this episode, we cover:

• Why you easily get stuck in the endless ‘planning’ cycle
• Why planning isn’t *actually* productive or beneficial for you
• 4 factors that hold you back from taking action
• What procrastination is REALLY costing you
• Ways to help you break free from the ‘planning’ trap

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!

Today’s episode is a very special milestone, because…we’ve hit 150 episodes!!

As I reflect on my (almost) 3 year podcasting journey, I can’t help but feel immense gratitude for this space, and this community. Podcasting has allowed me to be my unfiltered, authentic, and very (im)perfect self. I get to be a human, and show up and do what I love every single day.

This is truly my FAVORITE way to connect with you!

For this 150th episode, I’m sharing an EXCITING announcement (trust me - you don’t want to miss it)! I also want to dive into a topic that I’m passionate about, and NEEDS to be addressed.

I don’t know about you, but I am pretty tired of all of the stereotypes surrounding women in fitness (i.e. the very common women ‘shouldn’t’ be lifting weights, because it will make them ‘bulky’). Men (and even other women) tend to have strong opinions about what women ‘should’ and ‘shouldn’t’ be doing when it comes to their health & fitness, and frankly, I’m OVER IT!

While there’s nothing wrong with wanting to grow your glutes or build your biceps, fitness is SO much more than aesthetics. The strength training benefits for women are endless!!

When you commit to focusing on YOUR fitness goals and surround yourself with a community of other women, you will be unstoppable. It’s time for us to be strong, be confident, take up more space, and be empowered as women. We are badass, and we are capable of SO much!

Thank you again for being here - what a wild ride, and a GIFT it has been. I look forward to helping you unf*ck your fitness for a very long time!!

In this episode, we cover:

• Celebrating my podcasting journey + an EXCITING announcement
• The all-too recurrent myth that is ‘lifting will make you bulky’
• Common stereotypes affecting women & their fitness
• The endless strength training benefits for women
• The unnecessary hate women receive when they share their fitness journey
• Building confidence in your workouts at the gym, at home, etc.
• Overcoming pressure + judgement from others when you’re on your fitness journey

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!

I don’t know about you, but this time of year is HARD for me.

I’ve never been a fan of winter - I also live somewhere that gets super cold, so I look forward to warm weather and summer even more!

I also know how difficult it can be to stay motivated during these cold, winter months. I personally struggle with seasonal depression, and sometimes that makes it even harder to want to commit to my fitness goals. If you can relate, today’s episode is for you!

Thankfully, there are plenty of things you can do to help with motivation during the winter. One of the most helpful things you can do is plan ahead, and set clear goals during this time. Visualize what you want to look AND feel like in the upcoming spring and summer months, journal about it, and/or put it on your vision board!

While I always recommend you follow a set workout plan/routine, this can be a great time to try some new + different workouts. Find a friend to work out with, too!

Since you’re most likely inside more, this can be the perfect time to experiment with some new recipes, and even refresh + brighten up your workout space.

I KNOW the cold weather makes it harder to stay active. Motivation can for SURE be a struggle, but at the end of the day, this is your health, and your LIFE. This shit is NOT optional, so you need to figure out a plan for your fitness, and take action. You’ll be sooo glad you did when warmer weather arrives!!

In this episode, we cover:

• My ongoing struggle with seasonal depression
• Tips to help you with ‘finding’ motivation during the cold, winter months
• Changing up your workout routine + trying different workouts that interest you
• Experimenting with fun + creative recipes at home
• How to stay focused on your long-term goals
• Refreshing + ‘brightening up’ your workout space

Links/Resources:

• Listen to the Sol Fit Podcast
• Ep. 138 | How to Reward Yourself on Your Fitness Journey
• 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!

One of my all-time favorite topics to dive in and educate on is…MACROS!

I’ve talked about macros many times in previous episodes (check some out linked below), but my goal for today’s episode is to break them down super simply, and with a bit of a fresh perspective.

Macros (short for macronutrients) are the biggest piece of the puzzle; they’ve transformed sooo much for me over the years, and really changed the game for me on my fitness journey!

As I’m working with many new clients right now, I’m continually reminded of how women don’t really understand what macros are, or even how their bodies work. Macros are not just some ‘fad diet’ or ‘quick fix’ - they’re made up of proteins, carbs, and fats, so they’re in literally EVERYTHING you eat. If you’re consuming food, you’re consuming macros!

Counting and tracking your macros is very similar to budgeting your money. Just like you track, save, and spend your money, you’ve got to know what YOUR specific body needs in terms of macros. When you start counting and tracking your macros, that’s when you truly start to understand what macros are, and how they work for you (not against you).

If you’re stuck in a ‘diet’ mentality and think you can only reach your goals by doing low carb or low fat diets forever, this episode is for YOU!

I want to help you go forward, and be empowered to make macros work for you and YOUR life, for the long-term. I’m proof that it’s possible, and I would love to help you get there, too!!

In this episode, we cover:

• Realizing that you’re already consuming macros in everything you eat + why this is NOT a ‘diet’
• Why macros = energy
• Macro counting vs. macro tracking + why macros are like money
• How to adjust your macros ‘target’ based on your goals (fat loss, muscle gain, etc.)
• Why it’s essential to be consuming ‘enough’ proteins, fats AND carbs + getting specific data on YOUR body
• Learning to *truly* understand macros and break free from fad diets

Links/Resources:

• Ep. 132 | Simplifying Macros: Why Flexibility is More Important than Perfection
• Ep. 91 | Real Talk: Understanding and Tracking Macros is Essential for Long Term Success
• Ep. 6 | 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness Goals
• Food tracking apps: MyFitnessPal, Lose It!, MyNetDiary
• 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!

Since we’re a couple of weeks into the new year, I want to dive into a topic that I believe will really resonate with you - especially if you’re just starting your fitness journey!

I’m 15 years into my fitness journey; what I’m doing now looks pretty different compared to what I was doing at the beginning. I’ve learned a lot along the way, so I want to share the steps I would take if I was starting my fitness journey in 2025.

One of the MOST crucial pieces to set you up for success is building a solid foundation. A strong foundation is essential to your long-term fitness success. While it can take some time to set this up, it will pay off weeks, months, and years down the road!

When it comes to your workouts, your nutrition, water intake, and more, ALL of these habits should be simple and sustainable. Give yourself time to implement these into your life, and stay away from the quick fixes and detoxes that are EVERYWHERE this time of year (those aren’t doing you any favors - I promise)!

Ultimately, I want you to understand (and truly believe) that you CAN see progress on your fitness journey. This work isn’t something you’re doing for a 30 or 90 day challenge; these are habits you’re creating for LIFE, so let’s get you there!

In this episode, we cover:

• Why it’s vital that you have a solid foundation when starting your fitness journey
• Utilizing a workout program that includes weightlifting & mobility/flexibility
• Tracking what you’re eating into MyFitnessPal
• Focusing on more walking + water
• What you can hone in on & personalize once your foundation (all of the above) is in shape
• My best advice for navigating all of the quick fixes, sugar detoxes, GLP-1s, and more this time of year

Links/Resources:

• Ep. 135 | The Power of Inner Work: How Therapy Transforms Your Body Image, Fitness Journey, and More with Erin Burns (Part 1)
• Ep. 136 | Overcoming Anxiety and Embracing Compassion on Your Fitness Journey with Erin Burns (Part 2)
• Listen to 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!