If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to th...
164. Creating Optimal Workout Splits that Fit You and Your Fitness Goals
When you’re working hard on your fitness journey and you’re putting effort in with your workouts, you want those workouts to be EFFECTIVE.One of the best ways to achieve that is to structure your workouts using workout splits!I’m sharing my thoughts on how often you should be lifting (especially if one of your goals is to build muscle), examples of muscle group splits (i.e. full body, lower body, etc.), why both compound AND isolation movements matter, and more.While it’s important to understand the different muscle groups and how you can match these to your fitness goals, you don’t have to know every.single.detail either. This doesn’t have to be crazy complicated or keep you from working out in the first place - I promise!I hope this episode provides you education and insight into ideal workout splits, and how you can make this fit seamlessly into YOUR life!In this episode, we cover:Number of days/week you can work out (aka LIFT)Ideal workout splits, dependant upon how many days/week you’re liftingPossible muscle group splits + the only ‘rule’ you really should followUsing a good mix of compound & isolation exercisesExamples of full body compound movements Effective superset workoutsLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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163. Unf*ck Your Mindset: Focus on Fitness Gains, Not Losses
I’ve got a simple + powerful mindset shift for you in today’s episode!When it comes to your fitness journey, it’s sooo easy to think about all that you’re losing. Maybe you’re cutting out certain foods and drinks during a ‘cut’ phase (what I’m doing right now to prepare for summer), not going out for special occasions as much, etc. - you get the picture.Instead of focusing on all that you’re losing or giving up right now, focus on all that you’re gaining! It doesn’t have to be a super negative, ‘woe is me’ situation, because there can be so much GOOD on the other side of what you’re doing!You are in charge of how you want to look and feel, and it’s important that this is in alignment with your fitness goals. When you’re following a plan or program that is realistic & sustainable for YOU, then you’ll stay committed, trust the process, and actually enjoy the journey more.It’s time to flip the script and unf*ck your mindset, because you’re gaining so MUCH on your fitness journey. You’ve got this!!In this episode, we cover:Shifting your mentality from what you’re losing on your fitness journey to instead, what you’re gainingChoosing how you want to look & feel + aligning this with your goalsRealizing that your sacrifice(s) won’t be a matter of ‘if’, but ‘when’Why the physical aspect can be super motivatingLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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162. Calculating Calories + Tailoring Your Macros to Align with Your Fitness Goals
I was having a recent conversation with a listener about calculating calories and macros. We were chatting about her dilemma with frequent dieting, calorie limitations, and macro calculations, and she was feeling pretty discouraged.While I love that there are plenty of tools and programs to help with this, it can be overwhelming and confusing to navigate. It’s also never going to be something that is 100% spot on for you and YOUR goals! I think using a solid calories & macros calculator can be super beneficial (you can check out the one I recommend here).But…this tool isn’t going to *magically* help you lose weight and create new habits! You’ve got to figure out why you’re feeling ‘stuck’, and thinking you need to diet your way to a smaller number on the scale. Drastically cutting your calories over and over again is NOT doing you any favors!!I KNOW how scary it can feel to make changes with your health & fitness. Thankfully, you have choices, and you can take steps that will help you reach YOUR goals. If you need personalized support in calculating your calories & macros, or doing workouts that will help you build a body you love, I’m here for you!In this episode, we cover:Why your number of calories isn’t *actually* the problemThe online calorie calculator I’ve used off and on over the yearsHow to effectively input & figure YOUR personal calories/macro breakdownWhat’s going to happen if you’re not fueling your body enoughWhat you can do TODAY if you’re feeling stuck & what you’ve been doing isn’t workingWhy you shouldn’t be overly dependant on any fitness toolsTaking a customized calories & macros approach instead of ‘one-size-fits-all’Links/Resources:Online Calories Calculator (JCD FIT)Ep. 159 | Redefining Fitness CultureEp. 154 | Flexibility with Macros: 5 Options to Help You Design Your Week & Stay Consistent on Your Fitness JourneyListen to the Sol Fit PodcastJoin FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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161. Choosing Commitment: From All or Nothing to ‘All In’ with Your Fitness
When it comes to your fitness journey, something that has to be top of mind is COMMITMENT.Being fully committed to your goals doesn’t just pertain to fitness though - it can apply to your career, finances, relationships, or anything else in your life. Whatever you’re committing to (whether that’s your fitness or something else), going ‘all in’ and really committing to the process WILL lead you to success!I know this may not be earth-shattering information, but honestly… the simple, boring, and ‘unsexy’ stuff is where the magic happens!I'm currently in a season of re-committing to my fitness journey, and making necessary changes to achieve my goals. For me, it’s not a matter of ‘I’ll try’ - it’s a matter of ‘I’m going to’. There’s a HUGE difference when you change how you’re thinking and speaking!I want you to figure out what is realistic for YOU in this season. Stop comparing yourself to others, and fully commit to ‘XYZ’ on your fitness journey. There’s no ‘plan B’, and there’s no reason for you to keep falling ‘off track’, when you have the right tools and support in place!I hope you enjoyed this little pep talk. Remember - when you fully commit to something, there’s NO WAY you won’t succeed, friend!!In this episode, we cover:Why committing to & going ‘all in’ with your fitness journey WILL lead to successWhat my commitment to my fitness journey looks like in this current seasonChanging what you’re thinking & saying from ‘I’ll try’ to ‘I’m going to’Fully committing to what you’re doing because there’s no other optionWhy *not* committing & quitting too soon is a HUGE part of the problemLinks/Resources:Join FIT CLUB, my monthly membership with workouts you can do at home or the gymPRIVATE 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 FitnessClick HERE for my favorite fitness & life things!Send me a text with episode ideas or just to say hi! Support the show
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160. Unf*cking Your Fitness: Breaking Myths, Building Confidence, and Transforming Your Long-Term Health with V Shred Co-founder Vince Sant
Send me a text with episode ideas or just to say hi! Support the show
If you've tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term, you've come to the right place! Welcome to the Unf*ck Your Fitness Podcast with me, Kristy Castillo. I'm here to help you break the annoying diet cycle, gain confidence, and reach your health and fitness goals. This podcast will show you how to be proud of the body you have, build the body you want, and enjoy the process along the way. I'll cover topics like how to get the most from your workouts, the importance of feeding your body what it needs, and key mindset shifts that will empower you. I've broken through the BS surrounding diet culture and built my dream body, all while being a busy wife, Mom and business owner, and I know you can too!Connect with me on Instagram at @kristycastillofitLearn more about working together by visiting my website: https://www.kristycastillo.com/
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