The Unf*ck Your Fitness Podcast
Episodes
44. Macro Tracking For Beginners
24 Jan 2023
Contributed by Lukas
Macro tracking can be overwhelming.... am I right?!There is so much information on the internet and each person you look up to on social media seems t...
43. How To Make Progress With Minimal Workout Equipment
17 Jan 2023
Contributed by Lukas
If you think you need a ton of workout equipment to see results in your fitness journey this podcast should change your mind! Most of my clients start...
42. Why You Should Not Use The Scale To Measure Your Success
10 Jan 2023
Contributed by Lukas
I work with so many clients that almost quit their fitness journey if the number on scale doesn't go down as quickly as they would like....Sound ...
41. How To See Results in 2023
03 Jan 2023
Contributed by Lukas
Happy New Year! If you are anything like me, you have set a New Year's resolution or some new goals that include losing weight, toning up or ge...
40. My Thoughts to Wrap Up 2022
27 Dec 2022
Contributed by Lukas
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 rea...
39. The 3 Phases of Fitness
20 Dec 2022
Contributed by Lukas
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...
38. The Hard Truth About Disordered Eating
13 Dec 2022
Contributed by Lukas
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 sha...
37. My Top 3 Tips to Help You Enjoy this Holiday Season
06 Dec 2022
Contributed by Lukas
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 p...
36. 11 Tips to Help You Feel More Confident in the Gym
29 Nov 2022
Contributed by Lukas
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. ...
35. Why Your Fitness Journey is Going to Take Longer Than You Want It to
22 Nov 2022
Contributed by Lukas
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....
34. Why You Don't Need to Obsessively Track Your Macros to See Results
15 Nov 2022
Contributed by Lukas
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 trackin...
33. The Importance of Mastering One Thing at a Time on Your Fitness Journey
08 Nov 2022
Contributed by Lukas
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 ...
32. Dealing with Self-Sabotage and Self-Limiting Beliefs on Your Fitness Journey
01 Nov 2022
Contributed by Lukas
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 fo...
31. The Close Connection Between Your Mental and Physical Health
25 Oct 2022
Contributed by Lukas
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’...
30. Intermittent Fasting: My Experience + How to Know if It's Right for You
18 Oct 2022
Contributed by Lukas
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 in...
29. Why You Need to Stop Waiting for Motivation on Your Fitness Journey
11 Oct 2022
Contributed by Lukas
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 yo...
28. My Best Workout Tips for Heading into a New Season
04 Oct 2022
Contributed by Lukas
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 difficu...
27. Health > Body Positivity
27 Sep 2022
Contributed by Lukas
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 a...
26. 4 Things You Should Look for in a Workout Program That You Can Stick to
20 Sep 2022
Contributed by Lukas
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 complete...
25. 4 Tips to Help You Avoid Overeating
13 Sep 2022
Contributed by Lukas
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 ...
24. Setting Yourself Up for a Successful Week with Your Health & Fitness
06 Sep 2022
Contributed by Lukas
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 ...
23. Progressive Overload: What It Is, and How It Can Help You See the Results You Want on Your Fitness Journey
30 Aug 2022
Contributed by Lukas
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 ho...
22. 6 Tips to Keep You Going on Your Fitness Journey When Life Gets Tough
23 Aug 2022
Contributed by Lukas
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 ...
21. Lessons I've Learned on My Journey to Becoming a Fit Mom
16 Aug 2022
Contributed by Lukas
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 ...
20. The Benefits of Weight Training, and What Your Weekly Training Schedule Can Look Like
09 Aug 2022
Contributed by Lukas
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...
19. Reverse Dieting: What It Is, and Why It Can Work for You
02 Aug 2022
Contributed by Lukas
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 k...
18. How I Coach My Ladies to Reach Their Long-Term Health and Fitness Goals
26 Jul 2022
Contributed by Lukas
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 se...
17. Intuitive Eating: What Is It, and Should You Be Doing It?
19 Jul 2022
Contributed by Lukas
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 ...
16. 4 Questions to Ask Yourself About Your Unrealistic Body Standards
12 Jul 2022
Contributed by Lukas
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, wh...
15. 5 Tips to Help You Stay Motivated with Your Fitness
05 Jul 2022
Contributed by Lukas
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...
14. My Best Tips for Parties, Vacations, and All Things Summer
28 Jun 2022
Contributed by Lukas
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 ...
13. Restrictive Diets vs. Counting Macros
21 Jun 2022
Contributed by Lukas
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 a...
12. Why You Need to Adopt a Lifelong Mentality with Your Fitness
14 Jun 2022
Contributed by Lukas
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 pr...
11. 7 Important Things I Learned in My 40th Year
07 Jun 2022
Contributed by Lukas
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’...
10. How to Separate Your Fitness and Nutrition and Get Out of the 'All or Nothing' Mindset
31 May 2022
Contributed by Lukas
If you’ve ever struggled with staying consistent in your health and fitness journey, chances are, you’ve been in that ‘all or nothing’ mentali...
9. Understanding Calories and How They Work With Our Bodies
24 May 2022
Contributed by Lukas
When you think about wanting to lose weight, get stronger, and become healthier overall, what’s the first thing you think you need to do in order to...
8. 3 Ways You Can Align Your Actions with Your Goals
17 May 2022
Contributed by Lukas
Are you struggling to see the results you want from the work you’re putting in with your health and fitness? When you think about losing weight or g...
7. Supplements 101: My 7 Favorites, and How They Can Benefit Your Health and Fitness
10 May 2022
Contributed by Lukas
Have you ever felt overwhelmed when it comes to supplements, and everything that’s out there? I often get asked my thoughts about them, what I take,...
6. 3 Reasons Why Tracking Macros Will Help You Reach Your Health and Fitness Goals
03 May 2022
Contributed by Lukas
One of my favorite topics to discuss and educate my clients on are macros, and that’s exactly what I’m diving into for this episode! If you’ve e...
5. 6 Fitness Habits That Are Holding You Back
26 Apr 2022
Contributed by Lukas
Have you been struggling with your health and fitness goals? Maybe you’re wanting to tone up, get stronger, and lose some weight, but..it's jus...
4. Training Versus Working Out: Important Differences, and Why They Matter
19 Apr 2022
Contributed by Lukas
Do you sometimes feel like you’re just “winging it” when it comes to your health and fitness journey? You start asking your mom, sister, best fr...
3. 7 Things to Start Doing Now on Your Fitness Journey
12 Apr 2022
Contributed by Lukas
Have you ever wondered what you need to do to achieve results with your fitness journey? Not just get the best possible results, but make them sustain...
2. Why You're Not Hitting Your Fitness Goals
05 Apr 2022
Contributed by Lukas
Have you tried ALL the diets, and workouts, and everything you think you’re “supposed” to do when it comes to your health and fitness, but you’...
1. The Story of My Health and Fitness Journey
05 Apr 2022
Contributed by Lukas
Welcome to the Unf*ck Your Fitness Podcast! I’m beyond excited to be sharing more about how my health and fitness journey started, and some of the m...
Welcome to the Unf*ck Your Fitness Podcast!
21 Mar 2022
Contributed by Lukas
Have you tried all the fad diets and are sick and tired of not achieving your health and fitness goals long-term? If you've ever felt this way, y...