Today’s episode is a special one for me, not only because it's the last one for 2022, but it’s also my 40th episode! As we wrap up 2022, I really just wanted to have an honest conversation and share some of my very real thoughts (and struggles) that have happened in my life over the last year. In today’s episode, I’m talking about: - My fears and hesitations around starting my own podcast -Why you should ALWAYS be and embrace your true, authentic self -Finally understanding and dealing with...
Dec 27, 2022•21 min
When it comes to your fitness journey, I don’t think most people realize that you shouldn’t be doing the same thing forever (like constant dieting and cardio to get the body you want-this used to be me)! You’ll actually go through different phases throughout your fitness journey. I’m excited to dive into each part in more detail with you here today! In this episode, I’m talking about the 3 main phases of fitness. I want you to understand what each phase entails, what will be happening to your bo...
Dec 20, 2022•23 min
I really want to bring awareness to something that I know can be triggering for some to hear, but I also know it’s extremely important for me to share about. Disordered eating (this is different from a specific eating disorder) is something I used to struggle with, and the majority of my clients are struggling with this in some aspect when we first start working together. In today’s episode, I’m talking about: -My personal story of suffering with disordered eating -The hard truth surrounding dis...
Dec 13, 2022•17 min
We’re officially into the holiday season, and the final month of 2022-pretty crazy, right?! This time of year can bring about a lot of emotions for people. For many women, it seems like they either start obsessing over their nutrition and workouts, or they just throw in the towel completely and say ‘f*ck it’ until January. I really just want to share some advice that has helped me (as well as the ladies I work with) during the holiday season, and I hope it does the same for you. In today’s episo...
Dec 06, 2022•13 min
Something I hear often from the ladies I work with is that they struggle going to the gym, and when they do, they don’t feel confident being there. While I normally work out at home, I do go to the gym when I’m traveling, and I’ve struggled with these same feelings too! I’m excited to provide some helpful tips if you do prefer going to the gym, and you want to really enjoy being able to do so. In today’s episode, I’m sharing 11 tips to help you feel more confident in the gym. I’ll be talking abo...
Nov 29, 2022•16 min
In reality, you probably know your fitness journey is going to take longer than you want it to, but..you want it to happen as quickly as possible too. I totally get it, and this is definitely NOT a sexy topic, but it absolutely IS something you need to hear. I’m happy to be the one to bring this information to you! In today’s episode, I’m talking about: -Why you feel like you need to see results right away (insert instant gratification) and feel like you’re failing if you don’t -What it looks li...
Nov 22, 2022•21 min
If you know me well at all (unless this is your very first time here, and if it is, thank you for being here!), you probably know I love macro tracking. It’s something I personally do and live by, and it’s a major part of how I work with and coach my ladies too. It’s such a phenomenal way to learn more about your particular body, fitness, and overall health journey, and the flexibility of tracking macros is one of my favorite parts. In today’s episode, I’m talking about: -How I first help my cli...
Nov 15, 2022•22 min
When you’re setting goals on your health and fitness journey, it can be really difficult to achieve those goals long-term. Whether you’re wanting to lose weight, gain muscle, and/or just totally change your body composition, you probably have no idea how to make it happen, or how to keep your results for good. I’ve had SO many ladies come to me over the years who have gone on diets, seen success for a little bit, and then ‘failed’ after a while-it used to happen to me too! In today’s episode, I’...
Nov 08, 2022•23 min
I don’t know about you, but when it comes to self-sabotage and self-limiting beliefs, I resonate with both of these SO much. They used to come up for me all of the time, and actually, they still do quite a bit. This is a topic I think we’ve all struggled with in different ways, and I’m excited to dive into it more here. In today’s episode, I’m talking about: -The excuses you’re using that are actually covering up your self-sabotage and self-limiting beliefs with your health and fitness journey -...
Nov 01, 2022•24 min
When you’re thinking about your mental health and physical health, it may seem like a no-brainer that they’re so closely connected. However, it’s pretty easy to skip over the fact that taking care of yourself physically can help you so much mentally too. I’m excited to shed some light on this topic and help you see how these two important parts really do go hand in hand. In today’s episode, I’m talking about: -The increased awareness of mental health over the years, and how it’s so closely conne...
Oct 25, 2022•21 min
This episode marks my 30th episode, and I am beyond excited to have you here with me-thank you for being here!! Something I get asked about often is intermittent fasting, and if it’s something I recommend for my clients to be doing. I have my own thoughts on the topic because I’ve actually experienced it myself, and I want to help you decide if it’s right for you on your health and fitness journey. In today’s episode, I’m talking about: -My introduction to intermittent fasting -How my mindset ch...
Oct 18, 2022•14 min
It’s time for a little tough love in true Kristy Castillo style today, and we’re talking all things motivation! This is the thing you feel like you have to ‘wait for’ or you ‘don’t have’, so you can’t do something..sound familiar? I think we’ve all struggled with feeling motivated when it comes to a LOT of things over the last few years (I know I sure have), but it’s not something I really pay attention to anymore either. Whether motivation is something you struggle with often or not, I know you...
Oct 11, 2022•20 min
A change of season is upon us-yes, fall is here! This usually means a change of pace for most of us, at least in some way. While change can be difficult (it definitely is for me at times), we have to be willing to adjust in our lives, and this is no different when it comes to our fitness journey. I want your fitness, nutrition, and all of your healthy habits to have a place in your life ALL the time (not just certain seasons), so I’m excited to share with you my best workout tips and ideas as we...
Oct 04, 2022•27 min
Today’s topic is something I feel very strongly about, and I know it may ruffle some feathers, but I want to share my honest thoughts and feelings about it too. You’ve probably heard of the body positivity movement over the last few years, and it’s being pushed more and more now. While I think it came from a great place originally, it does NOT equal health, and this is something I want to chat about here in more detail. In today’s episode, I’m talking about: -What the body positivity movement ac...
Sep 27, 2022•23 min
When it comes to workout programs, how many have you started, and then quit? Or on the flip side, how many workout programs have you actually completed? Even if you did complete a workout program and loved the results you got, you may not have known what to do afterward to keep those results (this totally used to be me)! I’ve found that half of the battle with your fitness journey IS finding a workout program that you can stick with, and also gives you optimal results you can maintain for more t...
Sep 20, 2022•20 min
Late-night snacking, eating out of boredom, mindless eating..if this sounds familiar, you’re not alone. Overeating is something I’m sure you’ve struggled with before (I know I have). Maybe you’re restricting your calories during the day and telling yourself certain foods are ‘good’ or ‘bad’, and it leads you to feeling out of control around your favorite foods. You’re stuck in this restricting and binging cycle that isn’t beneficial (or necessary), so I’m excited to dive more into the juicy topi...
Sep 13, 2022•16 min
When you’re first starting on your health and fitness journey, you may be excited about meal prepping, planning out your food and workouts, and all of the things. While that’s not a bad thing at all, you sometimes forget to plan around everything else that’s already going on in your life too. Sound familiar? You absolutely can commit to your health and fitness journey, and still have that fit seamlessly and successfully with the other parts of your life! You just have to plan accordingly, and th...
Sep 06, 2022•19 min
It’s frustrating when you feel like you’re putting in the work when it comes to your fitness, but you’re just not seeing the results you were hoping for (or you thought would have happened by now). This used to be me, and what changed the game for me was progressive overload. Whether this is something you’re very familiar with or not, I want to dive into it more today and help you understand why this is SO important for you to achieve your fitness goals. In today’s episode, I’m talking about: -H...
Aug 30, 2022•23 min
Life can be crazy, and busy, and some seasons are just tougher than others. I know I’ve been feeling like this recently, and I bet you have at some time or another too. While life can knock us down and we can get off track with our health and fitness goals, we don’t have to stay there. I’ve learned what works when it comes to staying consistent (not perfect) with my fitness journey over the years, and I want to share these simple tips with you. In today’s episode, I’m talking about 6 tips you ca...
Aug 23, 2022•23 min
It seems like we look at those who are fitness professionals and share their lives with everyone online regularly, and we think they don’t have any struggles, or that everything just comes easy for them. I know I’ve done that with people I follow, but the truth is, we ALL have our struggles, and we’re not really seeing the ‘whole’ picture on social media. It’s been 13.5 years since I first started my fitness journey, and a LOT has changed in my life since then; I’ve definitely had my fair share ...
Aug 16, 2022•25 min
Something I hear super often from the ladies I work with is that they’re wanting to tone and shape their bodies. They’re used to doing cardio, and they think cardio is what they need to do to reach their goals, but that’s just not the case. Weight training is absolutely essential if you’re wanting to change your body, and your health, and I’ve experienced this firsthand on my own journey over the last 13 years. Whether you’re a big fan of weight training, you’ve been intimidated to try it, or yo...
Aug 09, 2022•30 min
We’ve gotten SO accustomed to hearing the word ‘diet’ in our culture today-everyone is always talking about some kind of diet, and someone you know (maybe that’s you) is constantly dieting. When you hear the term ‘reverse dieting’, you may feel a little scared, and think “how the heck can that even work”?! I’m really excited to dive into this topic that you may have heard of, but may not be super familiar with either. In today’s episode, I’m talking about: -What reverse dieting really is, and wh...
Aug 02, 2022•27 min
Have you ever been doing “all the right things”, like working out more, counting your macros, drinking more water, etc., but you’re still not seeing the results that you wanted? You probably think you’re doing something wrong, because obviously, you’re not getting results you hoped for! It just feels easier to quit altogether..right? I know it can be super frustrating-I’ve been there, and I see this all of the time with my clients when we first start working together. In today’s episode, I’m tal...
Jul 26, 2022•21 min
When you hear the words ‘intuitive eating’, you may be thinking “is that something I should be doing” or “what does that even mean”? This is a phrase that gets thrown around a lot in the health and fitness space (especially over the last few years). Maybe you’ve considered trying it, but you aren’t exactly sure how it would fit with your journey, and if it would be beneficial. I’m excited to dig more into intuitive eating today, so you can learn more about it, and decide if it’s something you re...
Jul 19, 2022•25 min
When it comes to getting healthy, I know you want to look and feel better, and make a lifestyle change-I hear this from my clients all of the time, which is amazing! Unfortunately, the majority of the ladies I talk with tend to have unrealistic body standards for themselves-especially when it comes to the timeframe it takes to achieve their goals. So often, we’re unable to accept our bodies and make positive progress because we’re holding ourselves to these unhealthy (and actually toxic) standar...
Jul 12, 2022•19 min
Have you ever thought you wish you could be more motivated when it comes to your health and fitness? I get asked all of the time about motivation, and how I stay so motivated, what motivates me, etc. The last thing I want you to think is that I’m always motivated, because I’m definitely not! I know it can “look” like someone is always motivated when you see them on social media (I used to think this when seeing certain people too), but that’s just not the case, because it’s such a small glimpse ...
Jul 05, 2022•22 min
We’re officially into the summer season, and this is by far my favorite time of year! While I love this time of year, I know how easy it is to feel overwhelmed when it comes to the summer parties, vacations, holidays, etc. too. I don’t want you to feel stressed and like you can’t enjoy all of the fun summer things, just because you think your progress will be ruined (or like you can’t continue making progress). Fortunately, I have some simple tips you can put into practice as you navigate any ki...
Jun 28, 2022•29 min
Summertime is my absolute favorite time of year! This is when everyone is hanging out with family and friends, going to barbecues, pool parties, and all of the fun summer activities. I also know how stressful it can be, because food is everywhere-I used to feel this way, back when I was dieting all of the time. I’ve been getting a lot of questions from new clients who are struggling with their nutrition and getting out of the ‘diet’ mindset, so I wanted to dive more into restrictive diets versus...
Jun 21, 2022•24 min
Have you ever started a new workout program or a 30 day challenge, and you were only thinking about the results you would get during that time? You probably weren’t considering what would happen after you stopped that particular program or challenge, because you were stuck in that ‘quick fix’ mindset. This used to be me, and I stayed in that ugly cycle for years! Fortunately, I’ve been able to change my way of thinking, and I now have a long-term mindset with my fitness. In today’s episode, I’m ...
Jun 14, 2022•20 min
I recently celebrated my 41st birthday, and I feel like I learned SO much in my 40th year! I’m excited to share with you some of my biggest ‘aha’ moments I had over the last year, especially since they’re all connected to my health and fitness journey too. In today’s episode, I’m talking about 7 important things I learned in my 40th year. I’ll be sharing takeaways like how my mindset has drastically changed when it comes to how I view fitness (why it’s so much more than just physical), the impor...
Jun 07, 2022•26 min
