0:03

Welcome to the Un-Fuck-Your-Fitness Podcast

0:06

. I am your host , Christy Castillo

0:08

, and I'm here to give you real talk and cut

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the BS so you can actually enjoy

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building a body you love . I'm

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a personal trainer obsessed with giving you

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simple action steps to take you from feeling

0:18

stuck to feeling sexy . Let's

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go , hey

0:30

guys what's up ?

0:32

Welcome to today's episode . I

0:34

am recording this episode

0:36

the day after my 43rd

0:39

birthday , a couple of days

0:41

after my daughter's graduation

0:44

open house party , all

0:46

the festivities , memorial Day weekend

0:49

, all the things . And I want to

0:51

give a little recap because I said

0:53

that I would last week when I recorded

0:55

and I

0:57

am not joking when

1:00

I say I am beyond

1:02

exhausted , I am coming

1:05

down off of I don't know how to explain

1:08

it . I've kind of talked to different friends about it and I'm like I'm

1:10

so . I was so overwhelmed

1:12

with everything with the graduation party

1:14

. Graduation , the feelings , the emotions

1:16

, the getting ready , the getting . You know , all the busy

1:18

, all the , all the planning

1:20

, all of the things . It

1:23

was a lot . It was

1:25

so much more emotional

1:28

and like a mental load than I thought

1:30

it was . And I don't think I even realized how

1:32

much of that it was until

1:35

it was over and my brain could

1:37

actually relax because

1:40

I was just go , go , go , go , go , go go

1:42

that's actually an understatement . And then

1:44

, when it was over , I

1:46

realized how

1:49

exhausted I was and all

1:51

I wanted to do was cry . I was so overwhelmed

1:54

, so overstimulated , talked

1:56

out , exhausted . I didn't

1:58

sleep the night before the graduation party

2:01

. Anyway , I'm making this sound like I threw

2:03

this massive party

2:05

. I can't even imagine how it's going to be when my daughter

2:07

gets married . I might actually just

2:09

pay her to do anything

2:12

but have me throw the wedding

2:14

, because I guess now I

2:16

know what to expect and I just I'm

2:18

learning so much about myself , not to

2:20

mention right , if I am in the midst

2:22

of , like perimenopause and all

2:24

of those kind of symptoms . I'm not

2:26

really understanding my body 100%

2:29

, not that , not not that I could understand

2:31

it 100% , but I'm really kind

2:33

of like . I feel like my body is this foreign

2:36

object to me sometimes

2:38

, and in my and

2:40

my brain as well , my mental health , my physical

2:43

it's just kind of like what is happening with my body

2:45

. And then , when I throw on any

2:47

kind of stress or something new , I'm

2:49

learning this about myself . And so , anyway

2:52

, long story short , I

2:54

was exhausted . The party was just a

2:56

couple of days ago . My best friend and her

2:58

family were in town . Of course , there

3:00

were so many people at the party and

3:02

it was exhausting . It was . The party

3:04

was beautiful , it was perfect , we

3:06

had so much fun , it was great

3:09

and everything was great

3:11

. Really Like . Nothing really went really

3:13

, really wrong , but I

3:15

was just so tired and

3:18

I'm giving myself a lot of grace I've been taking

3:20

a lot of naps . Yesterday , on my birthday , it

3:22

was actually not very sunny out , so I didn't get a

3:24

drink and I didn't get a sunburn

3:26

, but I honestly

3:29

took two naps . I think I took two naps the day

3:31

before that . To say

3:33

that I'm exhausted is just an understatement

3:35

and it made me really happy that

3:38

it was one of those moments where

3:40

post-party like I'm talking

3:42

about , when I've been exhausted the last few days in

3:44

my house is a mess right . I'm just like I'm

3:47

so tired I can't even put it into words . It's

3:49

one of those things where I haven't worked

3:51

out yet today . I don't know if I will . I didn't work out

3:53

yesterday , I did the day before . But

3:56

my body is just like it freaking , hurts . It feels

3:58

like I'm coming down , my body's

4:00

releasing all this stress and tension and my

4:02

body is in like physical pain . I'm so sore

4:05

, not from working out . But

4:07

it makes me really happy that I

4:09

have my nutrition on track

4:11

right , that I do know that much about my

4:13

body , that I do know I can take some days

4:15

off , like I didn't stress about food , I

4:17

didn't stress about my calorie intake . I was

4:20

able to enjoy . I had a couple of drinks

4:22

. I had way more

4:24

cupcakes than drinks . I missed

4:26

workouts right , I've been off track

4:28

and I knew that was going to happen . I prepared

4:31

for that mentally and I'm fine

4:33

with that part of it . So at least I didn't have

4:35

all of the stress of life going on around me

4:37

and not feeling good

4:39

about my body and missing workouts and all

4:41

that extra stress . So it makes

4:44

me really happy that that part

4:46

of my life is under control and I

4:48

have a grip on that anyway , because I seem to not have a

4:50

grip on anything else at the moment . I'm just so

4:52

, so tired . But I wanted to mention

4:55

too that I

4:57

think we're always waiting for the right time

4:59

to start a program or to

5:02

get healthy . It's not the right time

5:04

. I don't have time , I'm too busy , life isn't

5:06

perfect and lined up correctly and I

5:08

can't start something right now or I don't

5:10

have the time to dedicate to it . And I just want

5:12

to remind you that life has

5:15

seasons . There will never be a perfect

5:17

time to start something . Your workout

5:19

program will never be perfect . Your macros

5:22

will never be perfect . Life will never

5:24

be perfect . You have

5:26

to start so messy , start

5:29

so slow , start knowing

5:31

nothing . Just throw yourself in

5:33

, hire

5:39

someone if you need to purchase a program , right Like . Just start taking these little steps

5:41

because it's so important . This is a time for me in my life where

5:43

my focus has been on my daughter graduating

5:45

. It's been on preparing for that

5:48

, everything in preparation to

5:50

that right , getting clothes and the decorations

5:52

and the food and getting my work set

5:55

up and talking to clients about

5:57

. You know , I'm glad you joined coaching with me

5:59

, but it's going to be about two weeks before we can get started

6:01

because I'm focusing on my daughter

6:03

and there's a lot , you know , behind the

6:05

scenes that goes into this and right

6:07

now I've been focusing on that . So now I'm doing my

6:09

shift of getting back my pivot

6:11

, I should say of getting back into this routine of work

6:13

and normalcy . And then it's going to be summer

6:16

but I am , you know , going

6:18

to be back working out more and focusing more on myself

6:20

. So there will be times where you can focus

6:23

so much on yourself . There will

6:25

be times when you need to focus on work , your

6:27

significant other , your children , your

6:30

dog I'm looking at my dog staring at me , right . A

6:32

house project . There's never going

6:34

to be a perfect time . Your body will

6:36

never be perfect . You will always be

6:38

aiming for something and you'll always

6:40

be working towards something , and that's

6:43

it . That's the beauty of it . So I

6:45

want to remind you that I'm here to unfuck

6:47

your fitness for you . Your life is always going to

6:49

be crazy . There's always going to be moving

6:52

parts and situations and holy

6:54

shits and what ifs , and you have

6:56

got to be able to do this around it

6:59

, otherwise life passes you by and you're extremely

7:01

unhappy in your skin . You're overweight

7:03

, you're unhealthy , you don't understand your body , your

7:05

metabolism's fucked , your hormones are fucked . You

7:08

can't keep making it an excuse , and

7:10

I think a lot of times . I say this too , because a

7:12

lot of times people look at me

7:14

or influencers or whatever you

7:17

know fitness people , and you think that's all we do

7:19

, or we're so lucky because we have

7:21

the knowledge and the time , and it's like , no , my

7:23

life gets crazy . You have no

7:26

idea . I have gone through

7:28

some things and my life has been crazy , and

7:30

you don't see all those moving parts . But

7:32

everybody has shit . We

7:34

all have crazy lives . We all

7:36

don't have time for this right

7:38

, it's not optional . You have to do it anyway

7:40

and you have to start , even

7:43

when you don't have the time and even when you don't

7:45

know what you're doing and even when it's messy , because

7:47

that's when it really really matters . So I

7:50

just want to talk about that really quick For

7:52

today's episode . I want to touch

7:54

on I got a question

7:56

in Instagram DMs the

7:58

other day . That was a really good question about food

8:01

and kind of the timing of eating

8:03

and not really even what to

8:06

not what to eat . It was just like when

8:08

? When is it important to eat ? I'm going

8:10

to read the exact question that

8:13

she wrote to me , and then I also kind of want

8:15

to talk about workouts and why those

8:17

are important too and why we have to structure

8:19

those a certain way . I'm not going to get in depth

8:21

on either of these topics

8:24

, but I think they are something that I will go in

8:26

depth in another

8:28

episode . But basically , we're going to be talking about

8:30

food timing Is that important

8:32

? And the types of workouts

8:34

that you do . Are those important ? So let's

8:36

start with food timing . I got this message

8:39

and she said hey , I have a great podcast idea

8:41

. When is it most important to eat

8:43

when I'm hungry after

8:45

my workout ? What if I work

8:47

out in the morning but I'm not hungry until noon

8:50

, those

8:57

types of things . So I want to just kind of touch on this briefly , because the details of most things

8:59

don't matter , because you have to get this foundation first . I've talked about this a lot

9:01

on here . A lot of the questions I get

9:03

asked and a lot of the things that are holding

9:05

you back and a lot of the things that you're questioning

9:08

as far as even the food , timing

9:10

and do my workouts matter ? And yes

9:12

, it does to an extent

9:15

, but not in the way that you're thinking right . So

9:17

let's take this question . For

9:19

example , when is it most important

9:21

to eat ? When I'm hungry after my workout

9:24

, right ? What if I work out in the morning but I'm not hungry

9:26

? Because you've heard like eat right before

9:28

, eat a certain amount of protein and

9:30

carbs before your workout , eat right after

9:32

your workout , you know . Eat certain times

9:34

a day , snack six times a day

9:37

, eat three big meals a

9:39

day . It's like there's all this conflicting information

9:41

. You have to eat breakfast to break your fast

9:43

and all the things . So here's

9:45

my take on it , and I've done this a lot

9:48

of different ways , because I've been through all the diets

9:50

and I've had all the questions that you've had . I've

9:52

been through that , I've tried it . What

9:55

matters and there's a balance , and

9:57

this is where your journey

10:00

and making it work for you comes in handy

10:02

, because there is a certain amount

10:04

of food that will fuel your body

10:06

. Those are macros . Your body takes a certain

10:08

amount of calories broken down into proteins

10:10

, fats and carbs to fuel it ideally

10:13

, but that doesn't mean you're always

10:15

going to be hungry enough to eat

10:18

that amount . It doesn't mean that that amount

10:20

will necessarily fill you up

10:22

. It doesn't mean that it's going to be perfect , but

10:24

ideally there is a certain amount of fuel

10:26

that your body needs . The overall

10:29

thing that matters is that you eat

10:31

that amount of calories , or close

10:34

to it , period . It doesn't really

10:36

matter what time of day

10:38

you eat , so

10:40

that's number one . The most

10:42

important thing is that you hit your protein , no-transcript

10:54

, that's it , that you consume them , period

10:56

. Everybody's work schedule is different

10:58

. Wake schedule is different . Everybody's lives are

11:00

different . Some of us are on the go all day long

11:02

. Some of us work in an office all day long

11:04

. Some of us work from home all day long , so it's

11:07

going to look extremely different . When

11:09

is it most important to eat ? Whenever works

11:12

for you , you can break it . You can take

11:14

your macros and kind of divide them out and make them

11:16

fit into six different

11:18

snacky kind of meals , if that works for you . You

11:21

can break it into three meals , if that works for you

11:23

. You can eat whatever

11:25

works for your schedule If

11:27

you're not hungry in the morning

11:30

. Right now I'm actually going through

11:32

this cycle where I'm not Typically I'd be starving

11:34

in the mornings , but my schedule is a little

11:36

bit off . I'm not really hungry in the morning . So

11:38

right now I'm drinking my pre-workout with some L-carnitine

11:41

EAAs and eating two chocolate

11:43

rice cakes , and that's my

11:45

morning . That makes me feel good . Sometimes

11:47

I put chocolate hummus on them , sometimes

11:49

I put peanut butter on them , sometimes I put banana

11:52

on them , sometimes I eat them plain , so

11:54

that doesn't really matter . And then

11:56

a lot of times I'll go work out after

11:59

I eat that little carby meal . There's

12:01

no protein in that , by the way , right

12:03

, I mean a little bit in the peanut butter , but not

12:05

enough to even talk about . So a lot

12:07

of times I'll go work out a little while after

12:09

I've had that meal if I don't want that . And

12:11

I feel like if I eat that and go work out I'm going to throw

12:13

up . I won't eat anything before a workout . You

12:16

will be fine if you eat a little bit before

12:19

a workout and you'll be fine if you don't eat

12:21

before a workout , unless you're feeling lightheaded

12:23

, of course , right . But if you're not hungry

12:25

before your workout , don't freaking eat

12:28

those . Things don't matter

12:30

. Ideally , the basis

12:32

is to have something in your system to

12:34

fuel your workout . So that's the idea of

12:36

like , hey , eat a little bit of protein

12:38

, a little bit of carb , you know , 30 minutes

12:41

before your workout , because your body is going

12:43

to use that for energy for

12:45

the workout . But honestly , for the

12:47

vast majority of people who are just

12:49

trying to lose some weight , tone up , build

12:51

muscle we're not trying to be bodybuilding competitors

12:54

, we're not trying to be in a competition

12:56

, right , it doesn't really matter . As

12:58

far as post-workout , in

13:00

my opinion , I've never seen

13:02

a lot of significance to my

13:05

own body physically . If

13:07

I'm super , super hungry right after

13:09

my workout , absolutely I'm going to drink a post-workout

13:11

shake . If I'm not and I'm feeling

13:13

lightheaded and gross and like , oh my God , that workout

13:16

made me feel like trash in a

13:18

good way , I'm not going to eat

13:20

because that's not right . So that's

13:22

a little bit of listening to your body . The goal is

13:24

to like eat to fuel

13:26

your body . But also , if you're not hungry

13:29

, why would you stuff food

13:31

in your mouth ? I feel like that's almost disordered

13:33

eating in a way . So there is

13:35

a balance there and that's where intuition

13:38

comes into play . And a couple episodes

13:40

back I talked about really listening

13:43

to your body , and this is where this comes in

13:45

. So , in general , if you

13:47

work out in the morning and you're not hungry

13:49

until noon , don't eat until noon . Listen to

13:51

your body . Eventually , if

13:53

you continue to work out in the morning , you

13:55

probably will start . You know

13:58

, if you start hitting your macros and you start fueling your

14:00

body properly , your body will start running

14:02

and operating differently and it

14:04

will start to get more hungry . I have that happen to clients

14:06

all their time . They're like oh my God , I'm hungry now when I wake

14:08

up in the morning I never used to be hungry

14:10

in the morning and I'm like good , that means your body is

14:12

wanting fuel . It's using

14:14

the fuel you're giving it properly and it would like

14:16

a little bit more . So

14:23

listen to your hunger cues and eat . If not , I don't like to teach my clients to shove

14:25

food in their mouth If you have macros left over , at the end of the

14:27

day , I don't have them

14:29

eat . Typically , I am like if

14:31

you are really really full and you

14:33

have macros left over , don't eat

14:35

, because I don't like to practice that concept

14:39

or that habit of just I'm not

14:41

hungry but I need to eat . I

14:43

don't like that because eventually that turns

14:45

into I'm not hungry but I want

14:47

some Oreos , I'm not hungry but I want

14:49

some ice cream . No

14:52

, we're not going to do that . And eventually

14:54

, when your body is , like I said , running better

14:56

, you will be

14:58

more hungry , but I want you to listen to your hunger cues as far as that

15:00

goes . So , to answer this question overall

15:03

, when is it most important to

15:05

eat ? When you are hungry , choose

15:07

some really good options , and I've been

15:09

working on this and a friend of mine have been working

15:12

on this together about listening to our hunger cues

15:14

. A lot of times , we get into these habits of this

15:16

is my breakfast , this

15:21

is my lunch , this is my dinner , these are my macros . Right , it's like go , go , go , go , go , go

15:23

go , and we forget to listen to our bodies and maybe our bodies are saying

15:25

we need a little more food . Right now . We're stressed

15:27

, we're busy , we're building muscle . Or maybe

15:29

we're not working out as much and we're right

15:32

, we're doing a little less . Or maybe we're going through

15:34

something , maybe we're super stressed and our body's

15:36

like , hey , let's slow down on the food

15:38

, right , we don't need as much , we're not as hungry

15:40

. So listen to your body and , yes , absolutely

15:43

eat when you're hungry . I think

15:45

it's so important to learn to eat when

15:48

you're hungry . That's

15:50

very overlooked , because if we're taught

15:52

to finish our dinner plate and we're taught to

15:54

eat everything at the table and we're taught

15:57

to right , that's not good

15:59

. I want you to eat when you're hungry , but

16:01

I want you to make really wise choices within

16:03

your macros when you are hungry . If

16:05

you're hungry after your workout

16:07

, please eat some protein . It does help to build

16:09

your muscles up . It helps to repair them . It helps

16:11

to grow them . The first form , formula

16:14

One post-workout shake , is the only

16:16

post-workout shake I've ever taken that I did

16:18

see a difference . I love it . It tastes

16:20

good and I did feel like my muscles grew , they

16:23

repaired quicker , I didn't get as sore

16:25

and I freaking loved it . But otherwise

16:27

, whatever you take , you know would be fine

16:29

. But yeah , that's

16:32

my thoughts on that . Again

16:34

, there's feeding your body enough

16:36

fuel and then , on kind of

16:38

the other side of that , there's eating when

16:41

you're hungry and kind of finding a balance . But

16:43

as far as fat loss goes , as

16:49

far as weight loss goes , as far as any of those kind of things , if you're like I'm not

16:51

losing weight and I think it's because I'm not eating at the right time of day , no , that's

16:53

bullshit . You can literally eat

16:56

up until you go to bed , as long

16:58

as it's within your macro window , your calorie window

17:00

that your body needs , and you'll be fine

17:02

. So the timing of your food can

17:05

be really really flexible and up to you , which

17:07

I think is really

17:09

really fun . We can kind of get rid of some of the rules

17:11

around it and just kind of listen

17:13

to our bodies . Imagine that

17:15

, being in tune enough with your body to know when and

17:18

what you should eat . I love that . Now

17:20

are the types of workouts

17:22

that you do important ? Yes

17:25

, I get this a lot because I have

17:28

clients that come to me and they want to work with me

17:30

and they're like okay , but I'm training for a 5K

17:32

or I love Pilates , or I love yoga , or

17:35

I take this group class with my friends , so

17:38

they want to work with me , they want to figure out

17:40

how to incorporate these things , how to incorporate

17:42

some weightlifting , and how do we

17:44

do that ? And I am absolutely

17:46

on board with you doing your own types

17:48

of workouts that you enjoy . Let me say that

17:50

right off the bat . But you've

17:52

also heard this all movement is

17:54

good movement and as long as you're doing something , it's

17:57

better than nothing . That's kind

17:59

of true , but not completely . It

18:02

depends on your goals and

18:05

, quite honestly , for longevity

18:07

we talked about the smart scale a couple episodes

18:09

ago If you want to improve your muscle

18:11

mass and if you want to improve your skeletal

18:14

muscle and you want to improve your body

18:16

fat and you want to improve your body fat and you want to improve

18:18

all of those numbers , you have

18:20

to be including some resistance training

18:22

into your workout regimen

18:25

. That's it . It's for health

18:27

purposes . You need muscle on

18:29

your body to protect your bones , to protect

18:32

your organs , to be healthy , to

18:34

help you not fall , to help you , when you do

18:36

fall , to not break things , to be able to get back

18:38

up , to be mobile , to be limber , to

18:41

live longer . Muscle is a huge

18:43

factor and it's very , very

18:46

important . So I'm not

18:48

just going to stand here and say all

18:50

movement is good movement and it doesn't matter what

18:52

you do , as long as you enjoy it . That's not true

18:54

. All movement is good movement , yes

18:56

, but if you have specific

18:59

body goals , if you want to look strong

19:01

I don't look super strong , but for

19:03

example , I mean I look strong no-transcript

19:11

you have to do what I do . You can't do Pilates

19:13

and you can't do yoga and

19:15

expect to grow muscle

19:17

like I have . You can do

19:19

the yoga . You could do the Pilates . I

19:21

encourage that . I

19:24

don't mind the Peloton , I don't mind

19:26

like adding those things . And if you're training for

19:28

a 5K , we absolutely have to incorporate

19:30

these things . If you love group classes

19:32

, we incorporate these things . Okay , incorporate

19:35

these things . If you love group classes , we incorporate

19:37

these things , okay . But I have a lot of ladies come

19:39

to me and they're like I'm doing Orange Theory , I'm doing these group classes and

19:41

I love it , but I'm not seeing the results that I want to see

19:44

and I'm like , yeah , that's because

19:46

you're not doing progressive overload , they're

19:48

not tailored to you , it's fun

19:51

and you , maybe you do better and you're

19:53

encouraged and you have these numbers and there's a leaderboard

19:55

and it's super fun and you talk to your friends

19:57

and I love that and I would never take that

19:59

away from someone . But in addition

20:01

to that , you do have to

20:03

do things to get you to your goals . I love

20:05

mobility , I love core work , I

20:08

love stretching . I don't personally love yoga

20:10

and Pilates it's freaking hard . But

20:12

I do think you should do it and I do think you should

20:14

keep all of those things in your life that you love

20:17

, especially if you're training something or challenging

20:19

yourself or trying something new . But

20:21

point blank , and the

20:23

honest answer is yes , the

20:26

workouts that you are doing matter . Because

20:28

if you are just working out three days a week and you're

20:30

doing some online , you

20:32

know kind of hit or miss , run of the mill

20:34

, one size fits all workout program and you're like

20:36

, well , I'm working out three days a week and I'm getting

20:39

10,000 steps and I'm hitting my water and I'm hitting

20:41

my macros , okay , but

20:43

if you're just doing yoga three days a week which is

20:45

great you're not going to build

20:48

muscle like someone

20:50

who lifts weights would . You're

20:53

not going to increase your muscle mass in

20:55

a healthy way just doing yoga

20:57

. So please , in addition to that right , do

20:59

some weightlifting . So , to

21:01

be honest , yes , your workouts

21:04

do matter and yes , even if you don't like

21:06

resistance training . You should do

21:08

it . And yes , even though I hate mobility

21:10

training , I do it because

21:12

I need to right and it's hard

21:14

training

21:17

. I do it because I need to right and it's hard . Another thing is I have a lot of clients who build

21:19

muscle really quickly , and so they do love the classes

21:21

, they do love the cardio , they love to add on things

21:23

because they feel like they grow

21:25

muscle too quickly and then they feel

21:27

big and bulky . This is

21:30

common . What's happening

21:32

is you're growing muscle and

21:35

you're keeping the fat on your body

21:37

, because when you grow muscle , I

21:39

mean muscle is smaller than fat . When

21:41

you see , like me , I have a lot of muscle on

21:43

my body and I'm not big , I don't look

21:45

big , I don't look extremely muscular

21:48

, I don't look manly , right . But

21:50

when I have a layer of fat covering

21:52

my muscle , I do feel bigger

21:54

. I look bigger , right . It's not that

21:56

the muscle made me feel that way or

21:58

look that way . It's that I have this extra fat

22:00

. So usually what's happening ? And so if this

22:03

has happened to you before and you're like I grow muscle

22:05

so quickly , when I start hitting the gym

22:07

, I just feel big and I grow big

22:09

and my legs get bigger and I don't like it and my clothes

22:12

don't fit as nicely , that's

22:17

because you're growing the muscle and you're

22:19

not losing the fat on your body

22:21

. If you lose the fat and

22:23

grow the muscle , the muscle

22:26

will make you smaller and it will make you more

22:28

quote unquote toned looking and more

22:30

strong and sculpted looking . So

22:32

what that means is that you have to get

22:34

your workouts in line with your macros . You

22:36

have to have your macros in a fat loss

22:39

, you know , deficit , or

22:41

at least a maintenance . You can't be

22:43

, you know , eating too much , because then your

22:45

body is going to keep the fat and build

22:47

muscle . So if you have done

22:49

that before , it's not that you grow muscle . You

22:51

do . You probably do grow muscle quickly . That's

22:54

not necessarily a bad thing . What's

22:56

happening is you're not losing the fat as

22:59

quickly as you'd like to be or as you should

23:01

be . So in that sense

23:03

and what I do for a lot of clients is I , when they

23:05

first come to me , keep doing what you're doing . We'll keep

23:07

going to the classes , we'll keep doing what

23:10

you're comfortable with . We'll get your macros

23:12

in line , we'll get your water , your walking

23:14

, all those things where you feel like

23:16

you're in a good place , and then

23:18

we will add on some weightlifting so

23:20

that you're losing fat , we've already

23:23

started your fat loss and so we'll keep

23:25

going with that . I have a lot of ladies

23:27

who will start doing that with , so

23:29

that they can see that the muscle that they're building isn't

23:31

the problem , that's not the scary part . We

23:33

definitely have to get them into a fat loss phase first

23:36

. I am the kind of person who's like I'm

23:38

good with putting on a little fat with

23:40

my muscle because I know I can lose the fat later

23:42

. So I'm okay in the fall and winter , building

23:45

a little bit , feeling a little bigger , feeling a little

23:47

fluffy . That's a true bulk , because you have

23:49

to eat enough to build muscle fast

23:51

enough to build muscle fast enough to be able to build it in like

23:53

three , four months to shed that fat and

23:55

see the muscle . So I'm okay with that

23:57

. But I understand that this time of year when clients

24:00

come to me , they don't want to get bulky , they

24:02

don't want to look big right . So I

24:04

totally understand that that's

24:06

not something that people want to do and

24:08

I get that . So that

24:11

is something that I wanted to talk about too . So

24:13

the timing of when

24:15

you eat does that matter ? Not

24:18

really , in a general sense

24:20

, the types of workouts

24:22

that you do . Does that matter ? Yes

24:24

, absolutely , and the two combined

24:27

together , not necessarily

24:29

when you eat , but how much you eat along

24:31

with the workouts you're doing . That does matter too

24:33

. I have clients come to me a lot that

24:36

are I'm hitting my macros , I'm

24:38

doing these workouts , I'm doing my steps right , I'm

24:40

doing all the things , but it's not

24:42

working . So there's something

24:45

missing . And it takes a couple of weeks for me

24:47

to assess what they're truly doing

24:49

, because sometimes what we think we're doing

24:51

, we're doing all the things correctly . Sometimes

24:54

we're doing we're doing all the things correctly , sometimes

24:57

we're actually not , and

25:00

so it takes a little time to assess . You know , what's actually going on . For me to see , this is

25:02

what you thought you were intaking for macros or calories , but this is what you're

25:04

actually intaking , and you're not

25:06

growing muscle fast enough because we're not

25:08

doing any progressive overload , or we're not

25:10

doing the right types of workouts

25:13

, or you're moving too much and you're not consuming

25:15

enough food , and so your body is holding on to

25:17

fat . There's a couple different things that could be going

25:19

on , but in general

25:21

, when we're talking about do

25:23

these things matter , the timing of when

25:25

you eat doesn't really matter , but

25:27

the types of workouts that you are doing

25:29

does matter . So

25:31

I hope that that was helpful . I

25:34

wanted to dive into a little bit of what

25:36

I've been going through and what's been going on and how I'm

25:38

feeling and then kind of navigating through

25:40

these questions that I've gotten . You know

25:42

commonly and I , as

25:44

far as me , getting back on track . You know it was just a holiday

25:46

weekend and a lot of times we struggle

25:48

with getting quote unquote back on track and back

25:50

to our routine . I'm very slowly

25:53

getting back on track , on

25:55

track and back to our routine . I'm very slowly getting back on track

25:57

. I've had cupcakes for breakfast for the last four days at least

25:59

, so I'm cutting cupcakes out for

26:01

breakfast . I'm just very slowly

26:03

getting back to my workouts and taking this entire

26:05

week to just kind of reset , get myself

26:08

back into a groove , and then I'll kind of jump back

26:10

into things next week and this

26:12

is kind of just my pivot week . So I'm

26:14

doing exact . No one asked but I just

26:16

thought I would tell you . I'm doing exactly what I tell

26:18

you to do after you've had something happen

26:21

, you've had a trip , you've had an event , you're stressed

26:23

, whatever it is . Take a look at things

26:25

, pivot what needs to happen . I don't

26:27

need to be eating cupcakes for breakfast , lunch

26:36

and dinner . To be honest , I , you know , I do need to be walking more again

26:38

. I do need to be catching up on my sleep . I do need to be just kind of letting myself

26:41

come down and de-stress and then I need to slowly

26:43

get myself back on track and remind myself

26:45

of my goals . So I really do hope

26:47

this episode was helpful . If you have questions

26:49

and you have episode ideas , please

26:52

, please , please , send me a DM on

26:54

Instagram at Christy Castillo

26:56

fit , and I will

26:58

absolutely read them on here , possibly

27:00

, and answer them . If

27:03

I think it's something that the world needs

27:05

to know , that would help unfuck your fitness .

27:07

So I hope you enjoyed this episode and

27:09

I will talk to you next week . Thanks

27:14

for listening to today's show . Go ahead

27:17

and leave a rating and a review and

27:19

, of course , follow the podcast so you don't miss out

27:21

on any future episodes . And

27:23

I would love it so much if you came to connect with

27:25

me over on Instagram at Christy

27:28

Castillo Fit . I will see you next

27:30

time .