Welcome to the Un-Fuck-Your-Fitness Podcast . I am your host , christy Castillo , and I'm here to give you real talk and cut the BS so you can actually enjoy building a body you love . I'm a personal trainer obsessed with giving you simple action steps to take you from feeling stuck to feeling sexy . Let's go . Hey guys , what's up ? Welcome to today's episode . I am feeling better this week . I'm sounding better this week , so very thankful for that . I listened back to last week's episode and just kind of laughed at how sick I sounded and how sad I sounded , but I'm feeling better this week , so thank you for bearing with me .
Speaker 1I'm really , really excited for this week's topic . First of all , it's 100 . It's the 120th episode , which is freaking crazy . Time is flying by . I've had the podcast for a little over two years and 120 episodes in . I've not missed a week .
Speaker 1I'm super proud of myself and every week I think what am I going to talk about ? What is a good topic ? What do people want to hear ? What do I feel like I can just talk about genuinely , because that matters a lot to me , that it's a topic that I really can relate to , and at least myself and or coaching my clients , and I just do really well with genuine conversation , and so every single week , I kid you not , I struggle with . What am I going to talk about ? Is that good enough ? And I don't know . Sometimes we think that people on the other end of a screen or our phones don't struggle , and I want you to know that they do . We do . So .
Speaker 1I'm excited , though , because I was doing a lot of coaching calls yesterday , the day before recording this , and a lot of my clients are struggling right now , and I found it interesting . Well , they're not really struggling with macros and workouts and the basics . They're more so struggling with the mental part , the mindset part , the realistic part , like we have all the pieces , you know , kind of down pat for my clients , or they know what they have to do , and it's just kind of like struggling to put it into their life . Which that's the struggle , right ? It's like , okay , christy , I know I'm supposed to do X , y and Z and get my steps in and hit my water and do my workouts and track my macros . I know the basics , but how do I find time to do that ? Do I go to the gym ? Do I do it from home ? What does this actually look like for me . And then , once you start to do that , you have kind of these other issues , these life issues that pop up and without someone in your corner , without someone in their corner literally yesterday , my clients would be a little bit lost , like they would feel stuck and they wouldn't have anyone to really talk to about these things . So I want to just talk about , I guess , where we're going to go with this is two things Old habits die hard .
Speaker 1So if you are starting a new program , a new journey , a new set of habits , let's say you're kind of trying to get rid of old habits and you're trying to implement new habits , old habits die hard . And the second part of that is it's not easy to do this . What you have to do is simple Walking is simple , getting a couple workouts in a week . Simple Drinking water . Simple Tracking your macros , learning to hit protein right . It's simple what you have to do . But it's not easy and I don't want it to be twisted . That it is . I don't want people to say like , oh , this is all you have to do , period , and make it sound like I mean , yeah , that is technically like all you have to do and all you have to focus on in this journey , and that's great , because there's a lot of other things that people do focus on or say you need to focus on to make it harder , like intermittent fasting and keto and Weight Watchers and low carb and carb cycling and food timing and like all this shit that makes it even more difficult . So , thank God , we can take out those pieces and just focus on , you know , the four things that matter the most . But there is other things that will pop up is other things that will pop up .
Speaker 1Old habits die hard . It is not easy to implement these things into your life in a way that works for you . I shouldn't say it's not easy . It just takes a little time to figure that out and a lot of people don't want to take the time to do that . They think they need to do it like me , or they think they need to do it like their best friend , or they think they need to do it like some other influencer , think they need to do it like their best friend , or they think they need to do it like some other influencer , or you know , in a way that they saw in a reel like this is the perfect daily routine or this is the perfect morning routine .
Speaker 1Maybe it is for a 20-year-old influencer with no actual job , kids , husband , you know , wife , nothing else going on . I'm not saying that that 20-year-old influencer is not busy , but they're not me . That 20-year-old influencer is not busy , but they're not me . That 20-year-old influencer is not me , right ? I am married , I do have kids , I am an entrepreneur . I have a lot of shit going on . So you have to look at your life . Even if your best friend has a spouse and kids and is an entrepreneur or has a job , or X , y , z , and their life is similar to yours , it's not the same .
Speaker 1So figuring out how this works for you is very , very hard . So , for example , I had a couple of situations on calls yesterday that my clients were dealing with and it all came down to the same thing in my mind . So one of my clients was dealing with mom guilt and making time for herself . She's like I always . I have good intentions for the week to get my workout in track , my , you know all the things , and then my kids need something , or my spouse needs help with something , or work falls apart , but mostly it was kids . Like my , kids always need something . I always am being the number one person for everyone else and I have got to be the number one person for myself .
Speaker 1That's so hard because , as a mom , it's in our nature to take care of let's just talk about it in terms of kids . I think it's in our nature to take care of others . You know to feel a lot of that weight . But as far as kids , mamas and yes , this can go for dads , and yes , this can go for anyone without children as well this will be relatable . But as moms , like we , give birth to these little human beings , we obviously feel like we need to take care of them with our entire being . Right , there is not one single goddamn thing in this world that I would not do for my children . If they need something , anything , I will drop what I'm doing and I will tend to them . Maybe that's a bad thing , right ? I know like obviously there are boundaries . Okay , if I'm like no , I have plans or I need to work out or whatever , my kids are old enough that I don't need to tend to their every need . I'm just saying that when your kids are toddlers or even , literally , when they're teenagers , if I'm in the middle of a workout and my teenage , 18-year-old daughter comes running up to me and just broke up with her boyfriend or whatever , is bawling , having a situation , I'm going to stop and take care of her .
Speaker 1Obviously , as moms , as anyone , as dads , as anyone who feels this sense of responsibility towards someone , it's hard to make time for ourselves and I can only speak as obviously a female mother . It's very hard for me . It was very hard for me at first to take time for myself , to put myself first , and it still is some days as far as my workouts , not really . I kind of got that down pat . But there are other areas of my life where I'm like my kids come first and if I want to have time for myself to get my walk in to whatever , I have got to set up some boundaries in place , right . But I want you to know that that's going to look different for everyone and it's hard .
Speaker 1It's so easy to say , like this week , I'm going to put myself first or I'm going to take time for myself . I don't know about putting ourselves first , mom , let's be real , I don't . That would be like a miracle . But we can take time for ourselves . But it's easy to say I'm going to take time for myself . I'm going to make time for myself this week and your schedule will fall apart , like there's no doubt in my mind that some shit will hit the fan and you will be like well , I thought I was going to work out at this time today , but now I have to do this instead . Right , it's hard .
Speaker 1What I want to say is it's hard to change those habits of , yes , child , I'll run here for you , or yes , best friend , I'll be there for you and you want to do all those things . But it's very hard to make time . Take time . Put yourself first . You have to keep going With repetition , it becomes easier . Put yourself first . You have to keep going With repetition , it becomes easier . But I want you to know that it's normal for that to be hard . I don't want you to think that , man , I'm really struggling finding time for myself . As a mom , I'm so freaking busy . I don't know why Christy can do it so easily . God damn it . Why is this so hard for me ? It was so hard for me at first too , and it's hard for me now . I don't share that stuff on social media . I don't share most of my life on social media , because you literally see what two minutes of my day really . So you know it's not easy for me , it's not easy for anyone . It's freaking hard and it's going to be hard work and you're going to fall back into old habits and you're going to be hard on yourself . Keep freaking going and just know that I see you , I hear you , I understand and you have to keep trying , keep trying , keep trying
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Speaker 1Okay , my next client was dealing with negative thoughts about after eating something bad or having a weekend of having fun , and we're all going to be dealing with this soon . Fourth of July is actually in a couple of days from now as I'm recording this . So when you hear this , it'll be like the weekend after and y'all are going to be feeling like I messed up , I had so many drinks , I stayed out and partied right , like . It is what it is . But a lot of my clients , in this particular client that I was talking to , you know she's like why do I do that ? Like , why do I beat myself up about having some pizza or having a cupcake or having a stomachache ? Because of the like , why do I do that ? She , this particular client , had like three days of activities . She maneuvered through very , very well . Mind you , I think she gained one pound , not that that is a big deal , but it is kind of because usually if you have three days of like parties and foods and things , you're off track for three days Again . I helped her maneuver through that and she did freaking so well . I was so proud of her , just like I gained a pound and that's fine , she didn't care , but she's like I was still beating myself up for it .
Speaker 1It's because old habits die hard . Somewhere along the line we were taught pizza's bad , pizza's carbs , carbs are bad . You'll gain weight . We can't do that . That's a bad quote unquote bad food . And when you eat it you feel quote unquote bad . I don't know where that came from . You have got to rewrite that . So what I want to say about that is , again , old habits die hard . That's a mindset , that's a habit that you had of eating like shit , beating yourself up starting over on Monday . Eating like shit , beating yourself up starting over on Monday that was your habit for years and years and years . You've got to reprogram it and say I can have pizza , it's fine . I had three days of parties with my kids . I went out , I had fun , I enjoyed life , I stuck with my workouts , I stuck with my water , I stuck with my steps . I only gained a pound , probably water weight , who cares ? And I'm fine , I'm fine , I can do that . You have to rewrite it right . Every time you do this and you succeed , you have to rewrite it . Pizza is not a bad food , you know . It's not a salad , but it's not a bad food , it's fine . You have to keep saying these things Again repetition , making it a new habit , a new mindset . It's hard and it's not normal , because all your friends around you are going to be like how are you eating that ? What are you doing ? I thought you were on a diet , doesn't matter , hear me in your head . Right , it's okay , it's okay . You have to rewrite that , but it's going to take time .
Speaker 1I had another client dealing with boundaries , with friends , events and food limits . So she set some food limits for herself . She's not going to have certain things to eat . She's only going to have so many drinks , not going to go out quite as much , going to spend some time on herself . She's really feeling like she wants to draw inward and just change some things about her life . And that's hard because she is used to going out . Her friends are used to her going out . She's used to eating certain things , she's used to this time of year being a certain way for her and she intentionally wanted to work with me to change that . And it's a little hard and she's kind of in this place of like what am I doing exactly ? I know that I want to do this . I don't exactly know why and , side note , that's fine If you want to do something and you're not exactly clear on I don't know why I feel this way or I don't know what I'm feeling , it doesn't freaking matter , just go with it , right .
Speaker 1But that's going to take time as well . It's going to take time for your friends to understand your new boundaries . It's going to take time for you to understand your new boundaries . It's gonna take time for you to understand and practice how to articulate your new boundaries . It's gonna take time for you to get used to not going out as much , not drinking as much , being a little bit maybe by yourself , spending more time alone with your thoughts . That is going to take time . Those are habits . If you change your lifestyle , if you change your eating habits , if you change your movements , your workouts , your sleep , your workouts , your sleep , your anything . It's going to be hard , it's going to take time . You're not going to be great at it the first time , but you have got to keep going .
Speaker 1So in my mind , all of these clients are they're different things for different people , so there might be something you're going through You're like , yeah , I can kind of relate to one of those . Or there's something else in my life that's hard and I'm kind of struggling with , and I don't know why that I'm struggling with it , because it comes pretty easily to other people . It doesn't matter . What it comes down to is old habits that you've had for your life , that you've learned along the way , or that you were taught or that you picked up on . It doesn't matter where it came from . Don't judge it , it is what it is . And when you've had that habit for years and years and years I mean some of my clients are 40 years old and they've been doing these things . As far as us being young women and learning to judge our bodies and to judge our food and all that , that starts in middle school that's years of these habits and these habitual thoughts . It's not going to turn around in a month , okay . So give yourself some time and some grace , because old habits die hard . This is hard . It's hard to make a change when you're used to doing something for years . But it can be done . You want to do it and you just need to be supported by the right people .
She was off track . Changes at work , really big changes at work , big schedule change a lot going on . We worked on what her food is going to look like , what her schedule is going to look like , and really made it work for her . But she had an off week and then she had to go out of town for an event . When she got back she found herself thinking I'm so far off track , I've really fucked up . I had a lot of drinks , I had a good time , which she should have . It was an event where you would have a good time . That's the point of kind of living . Sometimes she had some food , too much food . She had some drinks . She kind of felt like shit and she was like man , I am really off base here .
Speaker 1She messaged me and said instead of being guilty , feeling guilty , instead of feeling shameful , instead of not reporting to my coach , instead of just kind of sulking in this , I'm going to be very vulnerable , tell you how I'm feeling , tell you how I'm going to move out of it . And she did . She did , and that is exactly what all of these other clients that I'm talking about these other three , but many more of my clients will have to do . They will have to make a change . So , instead of being , oh , poor me , I'm so huge and oh , my God , I can't do this and I'm so bloated , and all these things right , everything , all my progress is gone , all the things that we do , and say she didn't do that .
Speaker 1She came to me and changed the narrative and walked through how she's going to change it . She took a little bit of time to meal plan . She went to the store and got things . She meal prepped and she stuck to her guns that week and said she felt amazing . So , with my help , the few months prior to teaching her how to pivot , teaching her how to maneuver through these times , teaching her that you can live on track when life is laid out well and you don't have anything going on , and then , when you do have events or something throws you off work is crazy , whatever and you fall quote , unquote off track , all you have to do is use these tools that I gave her to get back on track . So moral of the story is it's so possible that it can be done .
Speaker 1I was so happy for my client like so happy , and we walked through it even more . So I told her what I was so proud of . I told her what those wins were . She noticed some wins on her own , but I also pointed out other wins that were just huge as far as making this a lifestyle , and she's super , super proud of herself and I was just elated for her . I was so happy . When a client does that , it's like yes , you get it . This is amazing , and all of my other clients that I mentioned they will do that too .
Speaker 1Right , the mom feeling guilty . She'll change the narrative and say it's okay for me to take time for myself . It's okay , I'm going to do that this week . I'm going to tell everyone else no , and I'm going to see how that feels . Right , when you're feeling like you ate some pizza and you feel really bad for yourself and you feel kind of bloated and shitty , you can say it's okay , it was a birthday party , I'm supposed to have a good time , it's fine , nothing's wrong . Move on right , track it and move on the other client dealing with boundaries . It'll get easier and we'll walk through that together . My clients and I walk through this stuff together . It'll get easier and it will become a new habit to do these things , to talk better to yourself , to pick yourself back up . You'll catch yourself in the moment a lot quicker and be able to maneuver that .
Speaker 1But I did want to bring so much awareness just in this episode that , yes , this shit is simple , it's not optional . This shit is not optional . This shit is simple . We make it overcomplicated but it's not easy . And what's more so , not easy is the stuff we have to deal with in our lives . Right , it's not hard to do those four things that you should focus on .
Speaker 1What's hard is finding the time to do it , finding the energy to do it , finding the food to eat to hit the macros , telling your family hey , I know that I used to hang out with you every single day , at whatever time , but I'm actually going to take two , three of those days a week and spend it on myself now . So I'm going to need your help doing X , y and Z so I can take some time for myself or with my friends . Hey , I know that you're used to me going out every single Tuesday after work for Taco Tuesday . I'm still going to come , but I'm not going to drink because it's not my goals anymore , or I'm just going to meet you every other week .
Speaker 1Now , that's the hard part is saying that and then dealing with kind of like the repercussions of like excuse me , but you've always done this for me or you've always been the girl's girl . You know how dare you kind of back out on us . That's the hard part is the feelings that we carry dealing with that stuff and the feelings that we cause other people to now have because of our boundaries , so to speak , because we're making ourselves a priority . I also had a thought this week that kind of is in relation , but I saw somewhere something along the lines of and I was out for a walk and thought about this the state of your life and I've talked about this in a not super recent podcast episode the state of your life , the state of your body , is your responsibility . What actions you've taken to this point have gotten you to where you are , and you can change those actions and you can change those habits to get you where you want to go . So if you look at your life and you look at the state of your house and you look at the state of your body . That's a result of you not taking responsibility and you not setting boundaries and you not taking that time for yourself . And it's okay to take that time back for yourself and it's okay to actually take it back gradually , just like I have my clients starting gradually with kind of one thing at a time and then we pick up the pace , pick up momentum , pick up motivation . It's okay to do that with this stuff too , with your friends , with your family , with your kids . Right , it's okay to go slowly and kind of feel out the waters if you're not someone who wants to just dive in , and either way is fine , but it's okay if you need to go a little bit slower . So I hope this was helpful , just like a little coaching session .
Speaker 1I felt like I was coaching , like I said , three of my clients yesterday . I just kept having this same thought when they were talking , like , oh , this is just an old habit , it's not a huge deal . I know you're thinking that you're failing and you're thinking that this isn't going well , but all this is is an old habit , it's an old mindset and we just have to break it with some consistency , like that's it . So I just wanted to really really come on here and reiterate that for you as well , because I think we more so than me telling you specific movements sometimes to do things . And you know some of the things that we really kind of obsess about like how can I lose body fat here , that's great and that's a really good topic , but this shit matters so much more because it doesn't matter what movement will burn body fat in your tricep , your underarm area which nothing will , by the way . That doesn't matter if you don't have time to go to the gym . It doesn't matter if you're not fueling yourself properly and drinking enough water and getting enough sleep . So a lot of the times , those little details , I'm just like that doesn't freaking matter . You're not going to go to the gym anyways . So I feel like this is way more up my alley as far as it being super , super important and bringing you a lot of value .
Speaker 1So I appreciate you listening , as always . I appreciate you sharing and tagging me in your stories . I love seeing you out for a walk and in your car listening to the podcast . I appreciate it so much and I will talk to you next week . Thanks for listening to today's show . Go ahead and leave a rating and a review and , of course , follow the podcast so you don't miss out on any future episodes . And I would love it so much if you came to connect with me over on Instagram at Christy Castillo Fit . I will see you next time . Bye .