The Unf*ck Your Fitness Podcast

I’m excited to continue our build season conversation with another fun Q&A!

In today’s episode, I'm talking all about TRAINING. Think lean builds (something I’ve been asked about a lot lately), body recomposition, workout splits, progressive overload, reps in reserve (RIR), and more. 

Yes, ALL of the stuff that can sound way more complicated than it actually is (I promise, it really isn’t)!

My goal with this episode (as always), is to unf*ck it for you so you understand what you're doing in your workouts + WHY it matters.

No, you don't need to perfectly understand every training term to build muscle. But…the more you understand your workouts, the more confident and intentional you can become!

Episode recap:
Can you build muscle and cut at the same time?
What is a lean build + how is it different from a traditional build?
How often should you train each muscle group for muscle growth?
What is progressive overload + how does it relate to training frequency?
How do you choose the right workout split for your schedule & goals?
What does RIR (reps in reserve) mean + how do you know if you're doing it correctly?
How can you tell if you're actually lifting “heavy enough”?
Good alternatives to lunges + how to approach exercise substitutions?

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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 are officially moving into BUILD season (which I’m pumped about)!

But…maybe the thought of intentionally eating more, watching the scale potentially go up, and NOT trying to get smaller makes you uncomfortable. If you can relate, you’re not alone, but it’s something we need to talk about more.

If you want more muscle, shape, strength, and that “toned” look everyone is chasing, you can't spend your entire fitness journey in a calorie deficit!

In today’s episode, I'm breaking down what build season actually is, who it's for, and why constantly trying to lose weight might be keeping you from building the body you actually want. 

The real question I want you to think about: Do you *really* need less body fat, or do you need more muscle?

Ultimately, build season isn't giving up on your goals - it’s part of the freaking process. If you're ready to stop chasing the smallest version of yourself and start seeing what your body can BUILD, you’re in the right place - let’s do it!!

Episode recap:
What build season is + the goal shifts from fat loss to muscle growth
Why staying in a deficit can keep you from building the muscle & shape you want
How to determine whether you need less body fat or more muscle right now
Who can benefit from a build
What a lean build looks like without a huge calorie surplus
How progress markers change when the scale is no longer the goal
How to use double progression to strategically increase reps and weight
How food, recovery, steps, cardio & HIIT fit into a build
Why building muscle now can change your next fat-loss phase
Shifting your focus from getting smaller to getting stronger, well-fueled, and better recovered

Links/Resources:
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

Feel like your progress has stalled? The scale isn't moving, your clothes fit the same, and you’re not seeing the changes you want in the mirror.

Naturally, your first thought is “Should I lower my calories?” Before you start cutting food again though, I need you to think about this instead: Are you actually training hard enough to give your body a reason to change?

In today’s episode, I'm talking about why eating less has become our default answer anytime we don't like what we see (and why that's not always the solution). If you're building muscle or recomping, the scale might barely move (or it might *gasp* go UP), while your strength, measurements, photos, and body composition are changing.

Also, you’ve GOT to get super honest about your training (and if it’s really effective). You don't need your workouts to entertain you. You need them to make you stronger!

Before you drop your macros, look at the evidence. Audit your training, and assess your consistency, steps, recovery, and effort. Give your body enough time to respond BEFORE you change your macros!

Episode recap:
Thinking about whether your progress is actually stalled (or you’re measuring the wrong thing)
Matching your progress markers to your goal
How to stop automatically blaming food when your body isn’t changing the way you want
Train to build muscle instead of just burning calories
Prioritizing progressive overload, challenging weights, adequate rest & tracking lifts
Repeating exercises long enough to get stronger
Getting honest about whether you’re *really* training hard enough
When too much lifting, cardio & HIIT is hurting your recovery and progress
Letting strength training be the foundation for body recomposition
Assessing your consistency, training, steps, recovery, and time to your plan

Links/Resources:
Register for my 3-Day Nutrition & Training Workshop 
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly fitness membership
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

Feeling like you want to build your home gym? Well…you do NOT need a garage full of brand new equipment, or every shiny fitness gadget social media tells you to buy. 

You definitely don't need to believe the BS that says you can only build muscle or progressively overload in a gym, either. You can totally build an amazing body from home - you just need the right equipment that you’ll actually use!

In today’s episode, I'm breaking down the five things I would prioritize if I were building a home gym from scratch. But…having the *right* equipment isn't enough. If you want to build muscle at home, you still need to progressively overload, choose effective exercises, and train with intention! 

And…if you’re ready to stop guessing and figure out what your body actually needs, I’d love for you to join me September 28-30th, 2026, for my 3-Day Nutrition + Training Workshop. We’ll take everything we've been talking about on the podcast recently and put it into action for YOU. Can’t wait to see you there!!

Episode recap:
Why you don’t need an expensive or complicated setup to get results at home
Identifying your fitness goal BEFORE buying home gym equipment
5 pieces of equipment I would prioritize for a home gym
Choosing cardio equipment based on what you’ll actually use
Where cardio fits into your overall fitness & body recomposition goals
What it really takes to build muscle + progressively overload from home
My tips for buying quality used gym equipment (without wasting your money)
Simple ways to modify exercises & make your existing space/equipment work

Links/Resources:
Register for my 3-Day Nutrition & Training Workshop
Check out my ShopMy
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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

September feels like a turning point, but…not in a “change your entire freaking life today” kind of way. 

It’s more like a transition. Summer is winding down, and routines are shifting. This is your opportunity to *finally* stop being wishy-washy about your fitness and decide what you actually want to work toward!

In today’s episode, I’m building on the Fitness Audit (ep. 256), and everything we’ve been talking about with deficits, maintenance, and building muscle. Before you change your macros or adjust your workouts, you need to know your goal. Different goals require different strategies, and you can’t chase all of them at the same time.

Fall doesn’t have to become another cycle of going all-in, quitting, and deciding you’ll start again in January. Do the Fitness Audit. Decide what you actually want, and choose the phase that supports that goal.

You don’t need the perfect time or another complete overhaul. You need to decide, lock TF in, and give yourself enough time to actually get somewhere!

Episode recap:
Why you need to stop trying to fix every part of your fitness journey at once
Using your Fitness Audit to identify the ONE area that needs your attention most
Getting clear on your actual goal before changing your macros or workouts
Why you shouldn’t automatically default to a calorie deficit every time you want change
Understanding when maintenance might be the best goal for you
Why a build phase + eating more may be exactly what your body needs
Why building muscle matters at every age + stage of life
Why you don’t need the perfect Monday, season, or time to get started
Committing to your plan long enough to get feedback + see progress
Using fall as a turning point instead of another cycle of going all-in and then quitting
Deciding your goal, choosing the phase that supports it + locking TF in

Links/Resources:
Ep. 256 | The Fitness Audit: What’s Actually Keeping You Stuck?
Get your free Fitness Audit
SHOP UFYF merchandise
Grab your FREE Body Recomp Meal Prep and get the UFYF Newsletter
SHOP Kion - my favorite Protein, EAA’s and Creatine!
Join FIT CLUB, my monthly membership with workouts you can do at home or the gym
Connect with me on Instagram @kristycastillofit and @unfuckyourfitnesspodcast
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