For this episode, I’m digging DEEPER into the conversations we’ve recently had around nutrition phases, mindset, and the bigger picture of structuring your year with intention.

I want to break your questions down here, so you can apply these strategies to YOUR real life!

We’re covering everything from how to set up your phases, how your workouts should shift for a cut, build, or maintenance, and how to plan for upcoming vacations.

We’re also diving into why you can stay motivated without falling for every shiny “quick fix” that pops up in your feed, calorie adjustments, how to know when it’s time to move from a deficit to maintenance, and more.

This work doesn’t have to be complicated. You don’t have to do everything “perfectly”, or live in a constant state of “cutting” to make progress.

The most powerful thing you can do is stay consistent, give yourself grace, and trust that your body can and WILL respond over time!

Episode recap:

How to align your year-long nutrition and fitness phases with YOUR life & goals
What changes (and what stays the same) in your workouts across each phase
Simple ways to track your phases with a planner, calendar, or sheet
How to approach vacations without stressing over your current phase
Why weekly calories matter more than obsessing over daily numbers
A peek into my daily schedule + why it’s never “perfect”
Why living in a constant cut is a recipe for burnout
How to phase if you still have significant fat loss goals
What calorie adjustments should really look like week-to-week
Navigating nutrition when fresh food isn’t always available
Staying motivated long-term without falling for quick fixes
What to focus on in the gym during a cut
My take on daily step goals + what actually counts
How to know if it’s time to reverse to maintenance, even when you’re not at your “goal” yet
Why maintenance levels shift over time + how to embrace those changes

Links/Resources:

Ep. 202 | How to Structure Year Round Nutrition Phases for Body Recomp
Ep. 203 | The Mental Game Behind Body Recomp (That Nobody Talks About)
Listen to the Sol Fit Podcast
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!
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