If you’ve ever found yourself wondering how much weight you should be lifting, or comparing your numbers to someone else’s, you’re NOT alone.

This is something I get asked about pretty often! Honestly…the obsession with numbers can completely derail the whole point of your workout.

Here’s the truth: lifting heavy is relative. There’s no magic number that determines whether you’re doing it “right.” What matters is your EFFORT!

Lifting heavy means lifting a weight that challenges you - based on your strength, experience, and energy level that day. It’s about showing up with intensity, and moving with intention!

Progressive overload is a helpful concept, but…it’s also kind of gotten out of hand. You don’t always need to be adding weight to your lifts every.single.week. Progress looks sooo different for everyone!

This episode is your permission slip to let go of the noise, stop overthinking it, and just start with what actually works for YOU on your fitness journey!!

In this episode, we cover:

• Why it’s time to stop obsessing over the numbers & start focusing on showing up with intention
• What “lifting heavy” really means + why consistent muscle tension is the goal
• The power of experimenting and adjusting as you go
• How embracing imperfection can lead to more sustainable strength gains

Links/Resources:

• Ep. 185 | Moving Vs. Training: The Truth About Body Recomp and RPE
• Join IT GIRL Community Membership
• 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!

Support the show

Have you ever wondered what herbalism actually is…or how it could realistically fit into your already-full life?

I’m excited to welcome Rachelle Robinett to the podcast and have a fresh, no-fluff conversation on herbalism, the original form of medicine!

Rachelle is an herbalist, educator, author, and a lifelong naturalist. Her new book, Naturally (which comes out July 2025), dives into nine core herbs and how they can support your body in ways you might not expect.

Whether it’s optimizing your fitness recovery, supporting liver detox, or just creating better habits for long-term health, herbalism offers tools that are deeply rooted in both nature AND science.

And no…you don’t have to overhaul your life or add more to your to-do list in order to see positive effects from herbalism!

Whether you’re a total newbie or a longtime wellness enthusiast, this episode will give you a deeper understanding of how herbalism can support your body, mind, and goals, regardless of where you are on your journey!

Episode recap:

• Rachelle’s personal journey into herbalism + what keeps her passionate about it
• Why herbalism supports your WHOLE health
• The power of one, small habit when starting w/herbalism
• Understanding herb synergy + how testing can guide what your body really needs
• Building a routine that fits YOU
• Reconnecting with nature instead of constant tech and social input
• Liver support 101: detox, daily habits, and hormone balance
• Why symptoms are signals + why root cause healing matters
• What to expect from Rachelle’s book Naturally
• How Rachelle blends integrity, authenticity & education in her work

Links/Resources:

• Follow Rachelle on Instagram @rachellerobinett
• Order Rachelle’s new book Naturally: The Herbalist’s Guide to Health and Transformation
• 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, Kristy Castillo Fit!
• Click HERE for my favorite fitness & life things!

Send me a text with episode ideas or just to say hi!

Support the show

Let’s be honest: most of you are out here doing WAY too much of what doesn’t matter - especially when it comes to fitness.

You’re consuming alllll the content, chasing new & shiny workouts, and trying to “fix” the weekend by starting over every freaking Monday. You’re obsessing over fat burners and the “perfect” macros, but honestly, where the hell is it REALLY getting you?!

Here’s the deal - more isn’t better. Doing “more” will only lead you to burnout, paralysis, and like you’re never enough. Better means focusing on what *actually* moves the needle: progressive strength training, walking daily, hitting your protein, managing stress, and creating routines that fit YOUR actual life.

I knooow this isn’t sexy or flashy, but this is what WORKS.

You don’t need more noise. You need clarity, simplicity, and you need to get laser-focused on doing the stuff that truly MATTERS on your fitness journey. Figuring this out can be a game-changer for you this summer, AND for the long-term!!

In this episode, we cover:

• Why doing MORE isn’t always better + what to focus on instead
• The common trap that keeps many of us “stuck” in overwhelm
• What doesn’t actually move the needle on your fitness journey
• Habits & routines that DO make a difference on your fitness journey
• How to audit your OWN fitness routine so you can simplify & get results

Links/Resources:

• Join IT GIRL Community Membership
• 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!

Support the show