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 .
Speaker 1In this short , sweet , spicy episode , we are going to talk about defining 100%
. What does it mean to give 100% and , more importantly , what is your 100 percent ? Both of these things are very , very important . A lot of times when I hear someone say , well , I didn't give 100 percent , or I'm not able to give 100 percent , so I might as well quit . Right , I can't be 100 percent spot on with my macros , so macros don't work , they're not for me , I hate them . I'm never doing that again . Or I'm not able to fast , or I'm not able to hit my workout programs . I'm not able to work out five days a week , every single week , so I can't do this particular program . It sucks , I suck . I'll never be able to do this right . I can't stick to something 100% . I'm a failure , end of story .
Speaker 1A lot of times when I hear 100% , we think giving 100% effort to 100% of the things that we've set ourself up to do . Hitting macro is 100% . Hitting our steps every single day of every single week and hitting a certain amount of steps every single day , every single week . H a certain amount of steps every single day , every single week . Hitting our water goal , hitting our workouts Every single thing is 100% . And that is where we fail all the time in our fitness journeys , because we have been programmed somewhere to think that we have to do every single thing all the time , and that is not true . To do every single thing all the time , and that is not true . I love the thought and I'm sure that you've heard this , but I just want to kind of drill it in here with this episode If you only have 50% to give of yourself that day and you gave 50% of yourself that day then you really gave 100% . I love that because it really helps .
Speaker 1Like , well , I didn't have the right foods at home and I'm going to go get them . I'm not going to use that as an excuse every single day . But today I didn't have the right foods , I failed , I didn't grocery shop , I didn't plan whatever . So this is what I had to work with . I worked with
it and I got to 80% of my calorie goal , my macro goal , whatever . Right , I hit like 80% of it . That's all I had . That's all I had . That's all I got and I did it and that's what I gave . So I really gave . I had 80% , I gave 80% . I gave all I had . That's 100% .
Speaker 1If I'm feeling like shit and I can't lift a freaking dumbbell to save my life , I'm just weak , I'm tired , I'm crying , I don't know . Whatever the case may be , right , you get to the gym and you're just like I am not feeling this right now . I'm here . So you either start and say I'm going to do this for 10 minutes and if I feel like doing more , I'll do more . I love that little hack . But also , if you're like I am here and I just feel so depleted I feel like I'm going to fall asleep , I feel sick , I feel sad , whatever it is . But you show up and you walk on the treadmill , or you do a little jogging on the treadmill , or you got in the elliptical , or you got on the stairmaster , or you just did some stretching or whatever . It is Very simple . You know you're thinking like man . I really I have to hit this leg day today and I have to set a PR because I'm doing progressive overload and my coach said I'm supposed to increase my weights this week but I just don't feel like I can , like I'm going through something and I'm just really stressed out . I can't do it . All I have is freaking 30% myself today . If you were to rate it right , where do you feel 30% ? I have 30% in the tank . And let's say you gave 30% . Maybe you did 10 minutes of a workout and you did 20 minutes of walking and you were like I got to go , like I can't even be here anymore , I'm done . Then you gave 100% . I think that's a really , really healthy way to look at it , because we are not going to be at 100% capacity ever in our entire lives , in every area of life that we have to hit . So if we're talking about just macros , like just our fitness journey , we're talking about workouts . We're talking about your water . We're talking about your walking . We're talking about hitting macros .
Speaker 1But along with that in your day comes your job , your significant other , your friends , your family , your kids , your parents there's a lot your dogs , your messy house , whatever it is right the weather , you have something happen at work , you have an event that you have to go to that you forgot about . You didn't get groceries . You have to stop and get those on the way home , whatever it is . There's a million things that you have to go to that you forgot about . You didn't get groceries . You have to stop and get those on the way home , whatever it is . There's a million things that you have to do in a day and there's half a million things that are gonna . That's very dramatic , but you know what I'm saying . There's half a million things that are gonna pop up extra and be like oh surprise , you forgot about me . Well , shit , because I already only have 30% energy capacity to do this 1 million things , and now you popped in another half million things for me to do . I literally maybe should have said 20 and 10 , but I'm very dramatic today , so we're going with it .
Speaker 1But seriously , if that happens and you're just like , oh , my God , fuck it , that's where the fuck it mentality comes into you . God , I'm a terrible mom , I'm a terrible wife , I'm a terrible friend . I didn't eat right , I didn't hit my workout . I want to just cry . I'm so freaking tired , I'm so mad . That's where everything falls apart and you're just like I suck and I've lost control because you didn't have 100% to give to every single area .
Speaker 1It's almost like we try to give 100% to our fitness , 100% to our kids , 100% to our job , 100% to our significant other . God forbid we give any percentage to ourselves , which probably should come first , but we don't have any . We have zero percentage left when it comes to what's in our own tank and maybe some self-love , self-care , filling our own tanks right , so we can run out of energy very , very quickly is what I'm trying to say , because we already start , I think , with a negative percentage . If we're being honest with all the things we try to get in a day , we're already setting ourselves up for failure . And then it's kind of like the day goes on and we get
even lower in the tank , and I know we all do that . But I kind of just love the idea of talking to you about this because it makes me so much happier when I'm like okay , even today this happened actually .
Speaker 1We just got back from a little trip to LA and I was feeling super tired , so I got my morning stuff done , laid down for a little bit actually laid down , for longer than I had planned . So I got my morning stuff done , laid down for a little bit , actually laid down , for longer than I had planned . So I woke up thinking , oh my gosh , I already had too many things planned for myself to do today . There was no way I was going to get all the things done that I had on my calendar , on my list of things to do today , and then I slept for an hour longer . So I already wasted now another hour . That's where I could have very easily said , okay , now I can't do X , y and Z , so now I suck , and now my day's all screwed up and I'll just try again tomorrow . Fail , fail , fail , fail , fail . I'm going to try again tomorrow .
Speaker 1What I did instead was looked at my list and said , okay , what has to get done ? And , honestly , if everything had to get done , I'd have been a little screwed , but I would have figured it out . It would have taken me all day , but I would have figured it out . Instead I looked and said what has to be done ? What are the top things on my list today ? Recording this podcast , checking in with my one-on-one clients , and there's a couple other things , but they were kind of lower , and so I started knocking off one-on-one clients and checking in with them , which I love , and I can very easily spend too much time there too . So I knocked that off my to-do list . I'm knocking this off of my to-do list and there's a couple other things that I've gotten done in there , but I'm feeling better .
Speaker 1Instead of just saying , oh my God , I completely suck . I you know just kind of going down this spiral , I thought , no , I have now , instead of 100% of time we're talking about time I only have like 80% , so I need to take a couple of things off my list to be able to spread my time and energy more wisely . I'm probably not going to hit all of my steps today , or I might have to cut my workout a little short , but that's okay , it's a trade-off , it won't happen again tomorrow . I'm telling myself right , I'm going to try to get to bed on time , all these things . I'm just kind of talking myself through . But that's what happens when I feel like it's okay to not give 100 Because I only have 80 . I'm going to give 80 today and that's okay . That's all I have , so that's all I can give . And if I give all of that . Then I gave 100 . I feel really , really good about it .
Speaker 1So I think this is such a good concept , such a good mentality , one of those little things that you can say like this shit is not optional . When you're heading out for the day and you're like I've got to get my workout in , I have got to get my workout in . This shit is not optional , I have to do it . If there's a day where you feel like I am really struggling today , I feel like I have and seriously rate it . I do rate myself and I'm like okay , how much do I have today ? If I'm not at 100% , I'm not feeling 100% . You know what ? When I say feeling , it's just , it's literally a feeling . If I wake up and I'm like I'm going to have the best freaking day I have , all the time in the world , I'm scheduled , I'm up to date on work , I'm good , I'm 100% , I'm going to kick today's ass .
Speaker 1Some days you wake up and you're like nope , three things have like fucked with me already . By 8 am I am . I'm at 50% . That's fine . Give that 50% , though , and do you , can you ? You know , do you have five things that only get 10% , or do you have two things that get 25% ? Like kind of look at your list and say , okay , what can I not even mess with today ? Like what do I literally not have time to mess with today ? Or do I have to have a little bit of time to mess with all these things and they're all just getting a little bit of attention . And that's okay . Because when my 100% , if I gave 50% , but that's all I got , when I give all I have to my tasks today and I'm out of energy , like I'm done , then that's okay .
Speaker 1Then I gave 100% and I think that just makes us feel so much better , especially us type A kind of people where we have things planned out hour by hour by hour , task by task , person by person . Right , we have things to do and it is frustrating when something happens in
the middle of the day . Oh hey , I forgot to do this . Can you ? You know kids , can you run this to me at school Coworkers ? Hey , can you help me with this project ? Oh shit , I forgot to get something for dinner tonight . I have to stop and do that .
Speaker 1Oh , I was going to go to the gym , but now it's closed , or I was going to go for a run with my friends after work , and now they're not going , or now it's raining or something's going to happen . So , like , what is your backup plan ? But also know that you don't have to do things . Perfect , if you were going to go for a run with your friends after work and they're not going anymore , you can still go . Or if it's raining , I'm not going for a run in the rain . I don't know about you . I'm not doing that , and good for you if you do For me .
Speaker 1If I was planning to go for a run with my friends after work and it's raining , I'm going to say I'm going to go to the gym actually . Or I'm going to go home and just work out from home , do some body weight , do some core . I'm going to do anything except run in the rain , basically , but I'm still going to move my body , like I have that time allotted . So I'll figure out something to do . Maybe instead of that time allotment , if I'm not going to run outside , I will move another task up that I can do in that hour and then I'll work out from home in the time I had to replace the other task . You're going to have to do a little shifting .
Speaker 1You're going to have to be a little crafty , real smart here , right , but at the end of the day , I don't want you to constantly walk around every single day the rest of your life thinking that you have to give 100% max energy and it has to be perfect . And I've learned through different situations being sick , whatever it is therapy I've learned that I only I probably start out every single day with 80% capacity , if I'm lucky . I don't think I've ever started out 100% . So , and you're probably thinking , yeah , girl , same , if you only start out with 80% capacity , it's going to leave a little bit sooner and I get tired and I get sick of shit and I'm like I don't have it in me anymore . Maybe it's perimenopause . I'm like I am not . I cannot be bothered with that . I'm going to check that right off my list . I'm not doing it .
Speaker 1So just keep that in mind . Okay , if you are giving all you can give all your love , all your energy , all your time , all your commitment , if you are just giving 100% of what you have , then that's enough and you don't have to even give all of that away to other people . It's okay to save 20% , 30% , 50% . Okay , that might be a little unrealistic for yourself , right ? It's okay to take a day , honestly and spend 100% of your own energy on yourself . It's okay . Just make sure that you're spending that energy where it needs to be spent and also don't be too hard on yourself .
Speaker 1I hope this was really helpful . Give your energy where you want to give it . Today and when you run out it's gone and don't worry so much about it . And if you only only have 50% to give , give 50% , call it good and know that you're still worth it . You're still amazing and you've got this . I will talk to you in the next episode . 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 .