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 want to talk kind of going off of Tuesday's episode and redefining your fitness and defining your fitness . I want to talk briefly in this episode about doing less of what doesn't matter so you can focus on what does matter . So hopefully you listened to Tuesday's episode . You defined what fitness means for you , or redefined , or you've at least got started doing that . And now you're kind of in this space of okay , now what ? Right now I know what I want to look like and I know what I want to feel like and I know what fitness means to me . Now what ? How do I kind of slow down ? How do I stop the noise ? How do I know what to do ?
Speaker 2And I'm not going to tell you exactly what to do in this episode , but I do want to tell you that time is one thing that we can't get back right . Time is the only thing , essentially , that we can't get more of , we can't redo it . So I want you to focus on only focus on what matters , because there's a finite amount of time in each day and we have to focus on what matters . And if we're focusing on the little shit , the fluff and the little noise and the shiny objects and all the pressure that comes along with fitness , then we are not using our time wisely on what does matter I just mentioned and redirect your energy towards what actually moves the needle , because you just defined what fitness means for you and we want health and we want strength , and we want energy and we want sanity , right , and so you really are going to have to be very intentional with your time . If you see something that is someone else's version of fitness and it's not yours , don't watch it , don't dwell on it , don't listen to it , say thank you , not interested , and move on because you
don't even want that to creep into your mind . Okay , so we're getting real right now about why doing more , consuming more , buying more , watching more , hearing more , sometimes listening to less fitness podcasts , sometimes watching less fitness content . It seems like I'm in my fitness era so all I should be consuming is fitness stuff and gaining education ? No , because there's a lot of conflicting information out there . Sometimes it's best to just not be on social media , listen to a funny podcast like consume what you need and then move on , because more isn't always better in this fitness space . Oftentimes doing less is better . Less of what doesn't matter is so good . You want to be doing less of the shit and more of the things that actually actually matter , and I think it's just really important . That's also part of defining your fitness is figuring out what you're going to do and what you're not , and what you're going to put up with .
Speaker 2The problem is that we're over complicating it and now that you've set the tone and defined fitness for yourself , we often overcomplicate it , like I just said , with consuming , consuming , consuming whether that be consuming videos , consuming podcasts , consuming , you know , asking people what's your thoughts on this and consuming their input , or it can be consuming workout clothes , shoes , supplements . You think you need more equipment . You need more , more , more . You don't Okay , we need to just slow down . You think you need more equipment . You need more , more , more . You don't Okay , we need to just slow down . You also don't need to be perfect .
Speaker 2So this is the common trap is consuming , overcomplicating and chasing all the things that leads to burnout or paralysis , like I've talked about before . You have so much information that you're like I don't even know where to start with all of this . You have so much shit in your head that you think you need to do , you can't even start to move forward . That's not good . Or you feel like you need to be perfect and there's no way that you can . You feel like you have to hit 10k steps every day . You have to track your food every day . You have to get six workouts a week . You have to track every single macro every single day . Not just track your food every day , but hit every macro . You have to do your HIIT , you have to do your sprints , you have to be a little bit low carb . You have to have no stress Be not stressed you have to sleep perfectly . You have to be the perfect mom . You have to be the perfect dad . You have to be the perfect boss . You have to right Along with all these things in your fitness .
Speaker 2You have to do everything else perfectly . And you can't do all of those things and then we're burnt out or we feel like we failed , and so I used to feel like that . I used to think I have to hit these steps and I have to work out seven days a week and I have to burn X amount of calories per workout and I have to track every single thing and I have to measure every single food and I have to put it in the color-coordinated containers and I have to pick food off of this food list . I used to think that I had to be absolutely perfect or it wasn't good enough . That led me to some results . It also led me to thinking why I can't do this . I literally can't do this . I don't want to do this . This sucks , it's so much work . I don't want to do this . So I had to kind of figure
out .
Speaker 2Next , let's talk about what doesn't matter . So I had to figure out out of those things that I'm doing , what doesn't matter . These are a few things that people obsess over that don't move the needle , that don't matter . Doing more cardio to burn more fat I got a lot of this information from . There's a group that I'm in on Facebook that I've talked about a few different times on social media . I don't know if I've mentioned it here on the podcast , but I am in there and I wish that I could comment on every single post , and I wish people would listen to me . There are thousands of people in there and there are hundreds of comments on every single post , and so I do comment , of course , but they get lost a lot of times , and I think I've said before , when you're getting hundreds of comments to answer a question that you asked , you're going to feel so confused and I hate that . And a lot of these things are .
Speaker 2What I see are questions that people are focusing on that do not matter the amount of times that I want to say the question that you just asked is totally irrelevant . That doesn't matter . One of those things is doing more cardio to burn more fat . Not a thing . That's not a thing . It's not going to move the needle . Another thing is constantly switching programs instead of just sticking to the basics . I know it's kind of boring to just squat and press and do a hinge and do a thrust and do these different foundational movements . I know it's kind of boring , but if you are constantly switching programs instead of sticking to the basics , the needle is not going to move . You're not going to see progress . Another thing is obsessing over supplements instead of food quality . If you don't know how to track your macros , if you don't know how to hit your macros and if you don't know how to hit them mostly with whole foods , good foods , foods then supplements aren't going to matter . You don't want to take a fat burning supplement if you don't even have your food in line , when you could just be burning fat with what you're eating and what you're doing ?
Speaker 2Athletic , focused comparisons . I always hear people talking about Instagram influences that look like . I want to look like this person . I want this woman's back . She's so sexy . I want this person's core . I want a thigh gap Absolutely ridiculous , no sense .
Speaker 2Such a waste of time . There's no sense in focusing on that , trying to undo the weekend with punishing workouts or like starving yourself . You can't undo the weekend . If you ate like shit over the weekend , you can't undo it . You can't take the calories out of your body . You can't undrink the alcohol . You did it . Just get back to your normal programming and try to do better next time . You can't punish your way out . You can't starve your way out . That shit drives me crazy . That doesn't matter . It's such a waste of time and it's time that you need to be focused on other things and then perfect macros down to the gram every single day , tracking every single food and trying to get perfectly tracked macros Not helpful , not helpful at all . So doing less of those things won't hurt your progress . Doing less of those things will help you to be able to chill out and it'll actually allow your body to respond better . Because the more you are stressed out about this stuff , the needle is not going to move in the right direction at all , and that alone is halting your
progress . What does matter ? So let's refocus and not think about those things . I just mentioned that whole list and let's refocus onto these things Progressive strength training , hitting protein consistently , walking , daily movement whether that be a workout , whether that be some sprinting , biking , chasing your kids , going for a walk daily and not every single one of those daily big couple right .
Speaker 2Move daily , walk daily . Managing your stress and recovering not no stress , just managing your stress . Learning some breathing techniques , chill the fuck out every once in a while and recovering . That is more important . Staying consistent over being perfect , being consistent for years is so much better than being perfect for three days . Duh and then . Building routines that fit your life , building habits that fit your life , defining fitness to fit your life that matters . Those things matter .
Speaker 2If you focused on just three of those things consistently , if you focused on progressive strength training , walking and daily movement and managing your stress and recovery , duh , perfect . It's about all I focus on , honestly right . Pick three or four of those things and focus on them consistently . Not every single day , not every single moment of every single day . This doesn't need to take over your day or your life . Just be consistent with what actually matters . That way , when someone throws you a supplement , or I'm gonna try this diet , or you should try this supplement , you can say , nah , I'm good , I don't need to hear about it . Actually I'm good , thank you . And it's so much easier than wasting energy or even like entertaining the idea of that , because you don't even need to . There's so much clarity in just being like I'm good , thank you . Glad that's working for you . I'm not interested , right , how to audit your own fitness routine
.
Speaker 2Ask yourself what do I dread doing that's not actually helping ? Ask yourself where am I spending time for little return ? If I'm spending hours researching supplements and workouts and all these things , but then I'm not getting off my ass and doing anything , probably be better to spend that two hours going for an hour walk and doing an hour workout , right ? It just kind of makes sense . What's draining me more than it's building me up ? Whatever's draining you more than it's helping you get rid of it ? And if I simplified this , what three things would I focus on If I simplified this health and fitness ? If I simplified this health and fitness , if I simplified this mindset , what three things would I focus on ? What does that look like for you ? Water , protein , hitting , 12k steps , boom . Do that for four weeks and see what happens .
Speaker 2Simplifying doesn't mean that you're slacking . It means that you are being strategic . You are strategizing , you are putting your effort into things that actually matter . It's so important to pivot , it's so important to be intentional Doesn't mean you're slacking Just because you're picking three things out of the 100 things that you think you need to be doing . Do those three things well . Do them well and your body will thank you .
Speaker 2So I really want this to be short , sweet , a little . It's not real spicy , but a little spicy . You don't need to do more . You need to do what matters and you need to do it well . That's it . So pick a few things and do them really really well .
Speaker 2Okay , doing less of what doesn't matter actually gives you the capacity to stay consistent . So if you want to stay consistent with something and you want to do it well , you have to do less of the shit that doesn't matter , because if you're doing shit that doesn't matter all the time . You don't have time to be consistent with what does , and a lot of times that's what I see people doing is these little things that don't matter , and then they don't do the foundational movements , they're not hitting their steps , they're not doing these foundational , basic bodybuilding movements when they should be . As a beginner , if you are just going to classes and classes and classes and classes and guessing , that's such a waste of time way .
Speaker 2I get in there and try to reply , at least read and like every single one , because I really really appreciate it . But let me know if you like this episode , let me know how you're liking this little series of defining fitness , defining what matters , and then
let's take some action . Okay , let's take these topics that I'm giving you and take all these little nuggets that I'm getting you , giving you , and let's get them into action , because it's summer and we don't have a lot of time , but the time we do have we can do a couple things very , very well and , oh my gosh , it would change the game for you . So I hope you enjoyed this episode . I'll talk to you in the next episode .
Speaker 1Thanks 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 .