The Wellness Club with Cass Camp

In this week's episode, we are reflecting on our progress from the back to you series. I am diving into my results (with statistics), the physical progress, my struggles, wins, and next steps for this series. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

Welcome to week 4 of the Back To You Series where we are finding our joy again. In this episode, we are diving into the most underrated part of getting back to you, which is finding the fun in life. Follow along with our ⁠⁠⁠FREE DIGITAL WORKBOOK ⁠⁠⁠with 20 pages of templates, guides, and habit trackers to keep you on track this month. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

Welcome to week 3 of the Back to You Series! We are dialing in on our habits and routines -- streamlining the things we don't want to do so that we have the time and energy to do the things we WANT to do. We are talking morning routines, nighttime routines, and weekly protocols to set you up for success! Follow along with our ⁠⁠FREE DIGITAL WORKBOOK ⁠⁠with 20 pages of templates, guides, and habit trackers to keep you on track this month. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

Welcome back to week 2 of the Back to You series!!! This week is all about setting up our environments (both physical and digital) to work FOR us, not against us. We are dedicating time this week to declutter, deep clean, and reset our spaces to feel our best. Follow along with our ⁠FREE DIGITAL WORKBOOK ⁠with 20 pages of templates, guides, and habit trackers to keep you on track this month. MORE OF THIS: Instagram: ⁠⁠⁠@thewellnessclubxo⁠⁠⁠ & ⁠⁠⁠@casscamp⁠⁠⁠ TikTok: ⁠⁠@casscampp⁠⁠ Website: ⁠⁠⁠casscamp.co⁠⁠⁠ Share with a friend and let me know what you think! XOXO

Have you been feeling a little disconnected from yourself lately? Welcome to Back To You -- a free, 4 part series on the podcast designed to help you reconnect with yourself and feel your best. Each week we will be diving into tangible things you can do to reset your life over the next 4 weeks. In this first episode, we are dedicating time to plan and prep for the upcoming 4 weeks. Follow along with our FREE DIGITAL WORKBOOK with 20 pages of templates, guides, and habit trackers to keep you on track this month. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

We always hear signs that we are UNHEALTHY, but what are some signs that our body is HEALTHY? In this week's episode I am sharing 8 signs that we are healthier than we think! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

Summer is in full swing! Here are 11 things to add to your summer bucket list to have the best summer ever. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

We are checking in with 6 months left of 2026! This episode is how to achieve everything you've been planning for this year. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

We are whimsymaxxing this summer! 9 easy ways to make your life more fun! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

This is episode dives into 7 signs you are running on stress instead of energy and what to do instead to avoid burnout! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 120: Why is it that we know exactly what we need to do -- we know the benefits, the results, the routines -- and yet we can't seem to stick to it? In this episode we are going over the 4 reasons you can't stick to your habits and what to do about it. The answer is simpler than you think. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 119: New month, new week, full moon -- it's about to get good! We are reseting for the month. I am giving you our June goal setting and reflection, financial audits, bucket list, and June to do list to set you up for the best month ever. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 114: How to do it all as a highly ambitious person! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 115: This is the wellness advice no one will give you but will actually make a difference ... having FUN! As a society, I don't think we are having enough fun in our lives. This episode is your prescription to have a little more fun in your day-to-day. I'm not talking about going out, getting drinks, or going to Disney World - I'm talking fun in the random, mundane, whimsical ways. Let's have some fun this week! *Rerun from October 2025 - but super impactful episode!* MORE OF THIS: Instagram: ⁠⁠⁠@thewellnessclubxo⁠⁠⁠ & ⁠⁠⁠@casscamp⁠⁠⁠ TikTok: ⁠⁠@casscampp⁠⁠ Website: ⁠⁠⁠casscamp.co⁠⁠⁠ Share with a friend and let me know what you think! XOXO

EP 114: In this episode, we’re talking about something most of us avoid without even realizing it… being alone without distractions. We’ve gotten so used to filling every moment with noise (phone calls, scrolling, podcasts, etc) that we rarely give ourselves the chance to just be. Over time, that constant distraction can leave you feeling disconnected from your own life. In this episode, we talk about: why silence can feel so uncomfortable how to stop relying on constant distraction learning to enjoy your own thoughts and presence finding peace in everyday moments This is your reminder that your life isn’t just in the big moments... it’s in the little, quiet moments too. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 113: With a new season comes new routines! The morning is the most sacred part of the day in my opinion so we are diving into my 5am morning routines on weekends and weekdays . Get caught up on the rest of our spring glow up series: SPRING BUCKET LISTSPRING GLOW UP - 7 HABITS Join us for The Wellness Club Retreat in the Poconos, PA - June 26-28, 2026 MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 112: Here's everything we are doing this spring to romanticize this new season! This bucket list is full of wellness, girly, productive, social things to blossom this spring. Join us for ⁠The Wellness Club Retreat in the Poconos, PA - June 26-28, 2026 ⁠ MORE OF THIS: Instagram: ⁠⁠⁠@thewellnessclubxo⁠⁠⁠ & ⁠⁠⁠@casscamp⁠⁠⁠ TikTok: ⁠⁠@casscampp⁠⁠ Website: ⁠⁠⁠casscamp.co⁠⁠⁠ Share with a friend and let me know what you think! XOXO

EP 111: We are glowing up INSIDE and OUT - and I am giving you the 7 things we can do to glow up in every area of our lives. From mindset, to intellectual health, to physique changes, we are dialing in. Join us for The Wellness Club Retreat in the Poconos, PA - June 26-28, 2026 MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 110: Should you do a detox? How much protein do we really need? Is 10,000 steps a scam? Sauna / Cold Plunge protocols? We are getting into the viral wellness advice you see and my hot takes on each of them. Some I agree with. Some I don't. Some I think are taken too far. We are getting into it all! Join us for The Wellness Club Retreat in the Poconos, PA - June 26-28, 2026 - EARLY BIRD DISCOUNT HERE MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 109: We are getting DEEP in this week's episode. With PCOS, I went from irregular, painful periods with intense PMS symptoms (cystic acne, intense cramping, bloating, fatigue, every symptom you can imagine), to regular, pain-free periods for the last year. I am sharing the 4 foundational things I do that have regulated my cycle. I am also sharing my hot takes on the secondary things that many people share for PCOS and regulating periods including peppermint tea, supplements, gluten free/dairy free, and more. At the end of the episode, I am sharing a few things that helped alleviate the symptoms when I was in the process of healing. *I am not a medical doctor, and this is not medical advice. Everything I share in this episode is my personal experience!* Episodes I mentioned: Should We Be Taking Naps? How to Improve Your Sleep HygieneYou're Not Crazy - It's Your Cycle - Being a Woman in a 24-Hour World Join us for The Wellness Club Retreat in the Poconos, PA! EARLY BIRD SPECIAL MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EEEEEEP I am so excited to invite you all to our 2nd annual Wellness Club retreat happening this summer June 26-28, 2026! If you are looking for 3 days away in the Poconos, PA to rest, recharge, and reignite your spark, this retreat is for you! Join us for our girls weekend dedicated to your wellness. Early bird special happening now (SAVE $100!): www.casscamp.co/retreat2026 MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 108: Energy depletion isn't one big, dramatic event; it's the small, almost unnoticeable habits that secretly drain your energy. In this week's episode, we are discussing 7 habits that quietly steal your energy and what to do instead. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 107: Everyone teaches us about romantic breakups, but what about friendship breakups? In this week's episode, we are diving into: why female relationships are so challenginghow female and male friendships are differentdealing with friendship breakupshow to make new friends and strengthen your friendships MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 106: This isn’t the typical “wash your sheets” weekly reset. In this episode, we’re diving into 5 simple but powerful weekly routines that help you feel your best inside and out. These routines will change how your week goes to be more balanced, productive, and energized. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 105: In this episode, we are discussing the constant noise, pressure, and mental clutter that causes our nervous systems to be dysregulated. JOIN THE SELF LOVE CHALLENGE: February 1 to March 27  www.casscamp.co/challenge  MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 104: Today's episode is going over the 5 'rules' or mindset shifts we are applying to 2026! These are rules for health, happiness, and overall well-being to take into this year. SELF LOVE CHALLENGE: https://www.casscamp.co/challenge Starting February 1 - 8 weeks dedicated to YOU! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 103: It's the year of self love baby! In this week's episode, we are getting into the easy, practical ways you can fill up your cup DAILY. We are making a little 'self care menu' of things you can choose from no matter how busy life gets. Let's take care of YOU this week! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 102: Happy New Year! This episode is all about the SMALL, but POWERFUL, changes you can make this year to completely transform your health this year. I'll give you a hint - these changes are unrelated to fitness, nutrition, and wellness. We are diving into the mindset changes to feel confident, happy, and more at peace this year. Definitely stay to the end because #5 and bonus #6 are crucial. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 101: In today’s episode, we are breaking down one of the easiest (but most forgotten about) ways to burn calories - your NEAT! NEAT is your non-exercise activity thermogenesis and burns around 10-15% of your daily calories. It’s the quiet, everyday movements you do throughout the day that are outside of the gym.  In this episode, you’ll learn:  What is NEAT? Why NEAT matters more than you think9 simple, realistic ways to boost your NEAT If you’re looking to burn more calories without hitting the gym, this episode is for you. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Shop my favs! Share with a friend and let me know what you think! XOXO

EP 100: Get your notebooks out because we are diving into the 3 life audits (financial, health, and life) that you need to do to set yourself up for 2026. We have 3 weeks until the new year! This episode is going beyond vision boards and dream boards - we are diving into the REAL strategies for success in every dimension of your life. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 99: Whether you're in the mood for a cozy self care night or need a mental refresh, this episode is for YOU! I am sharing 5 ways to take care of yourself this week - focusing on beauty, confidence, wellness, productivity, and mindset. These are simple, tangible things you can do this week that are gentle but effective. Let's have an amazing week!!! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 98: This is the full blueprint on how to romanticize the winter season and avoid the winter blues! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 97: In a world where we are constantly rushing to the next milestone, what if we just sat back and enjoyed the moment? This mindset shift has completely changed how I view my life. We are discussing hitting milestones in your 20s, the pressure to chase "what's next", and how to truly be happy in your life. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 96: There are less than 60 days until 2026, which means we are LOCKING IN - physically, mentally, and spiritually. In this week's episode, I am giving you the full run-down of what I am doing for the next 8 weeks to be my happiest, healthiest self. We are talking movement, daily habits, and nutrition. Let's finish this year strong! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 95: Real self love is built, not given. Maybe you don't need more affirmations or manifestations. Maybe what you actually need is ACTION. This is the hard truth about self-love. It's treating yourself like someone you care about. It's proving to yourself that you are worth the EFFORT. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 94: This is my month in wellness - all things I am LOVING for this season! WINTER ARC CHALLENGE: www.casscamp.co/challenge Join the best group dedicated to building our dream life! PRODUCTS I MENTIONED MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 93: Maybe you're not out of routine - you're just in the wrong one. In this episode, I am giving you 4 strategies to transform your routines to fit the person you want to become. Your routine should make you feel like YOU - energized, aligned, and supported. WINTER ARC CHALLENGE: https://www.casscamp.co/challenge Join the best group dedicated to building our dream life! STAY CONNECTED: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

Introducing The Wellness Club's first ever challenge - The WINTER ARC Challenge. 8 weeks dedicated to becoming your BEST SELF - completely customized to YOU. We start November 1 - who's in? TO SIGN UP: www.casscamp.co/challenge STAY CONNECTED: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ XOXO

EP 92: It's my BIRTHDAY TODAY! So naturally I am reflecting on all the things I've learned by 25 years old. Here are 25 things I've learned by 25 - from finances, to relationships, to work, to mental health, there is a wide variety of lessons! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 91: This is the wellness advice no one will give you but will actually make a difference ... having FUN! As a society, I don't think we are having enough fun in our lives. This episode is your prescription to have a little more fun in your day-to-day. I'm not talking about going out, getting drinks, or going to Disney World - I'm talking fun in the random, mundane, whimsical ways. Let's have some fun this week! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 90: In today's episode, I am sharing 3 little habits that I am OBSESSED with in my morning routine. These little habits are simple (but not the typical mainstream advice) and they have made my mornings so much better. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 89: This episode is your ultimate guide to preventing and dealing with BURNOUT - and I am giving you the advice no one else is telling you. If you are looking to prevent and recover from burnout once and for all, this episode is for you! Mentioned Episodes: The Overachiever's Guide to Burnout Understanding The Stress Cycle MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 88: One of my most requested episodes is finally here! In ⁠ Part 1⁠, we covered 5 powerful shifts you can make to change how others see you and  how you see yourself. Now in Part 2, we’re diving deeper. This episode is all about practical things you can do right now to transform your inner confidence. Think of this as your step-by-step guide to feeling stronger, more self-assured, and unstoppable from the inside out. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 87: What if the secret to living a happier life is something you can do right now, every single day? In this episode, I am sharing a mindset shift that has completely changed how I view my life. This is something that has been resonating with me in my conversations with friends, journal entries, interactions with strangers, and I need to share it with you. We are discussing hitting milestones in your 20s, the pressure to chase "what's next", and how to truly create the life you want to live. If you've been longing to be happier and more satisfied in your life, this episode is for you. Share with a friend and let me know what you think! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ XOXO

EP 86: It's time for a reset! Today I am taking you through my exact reset to refresh our home, health, and happiness. I am giving you the exact blueprint you need to feel better in every single area of your life - with simple routines and tasks that actually stick. If you've been feeling stuck, unmotivated, or just need a little boost, this episode is for you. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 85: In this episode, I am sharing 5 real, little things you can do RIGHT NOW to instantly boost your confidence. I am not talking the boring, mainstream advice of affirmations and self-love (although maybe effective, it's just not for me). -- I am talking about real actions you can take right now. Confidence affects EVERYTHING - how others perceive you, how you perceive yourself, your opportunities, your risks, your dating life, everything. So I am sharing 5 things you can do right now to improve it. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 84: This episode is inspired by the BEST WEEKEND OF MY LIFE - we hosted our first-ever wellness retreat in The Poconos, PA!!! We are recapping the weekend and then I am sharing how YOU can create your own mini wellness retreat without leaving the house. I am sharing the best practices to help you rest, recharge, and reignite your spark. These are things that I am doing with you because I want this retreat feeling to last forever! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 83: The truth about calories, dieting, carbs, fiber, snacking, and so much more - get your notebooks out for this one. Think of this episode as your "cheat sheet" or "guidebook" to nutrition. We are getting into:  Macronutrients - proteins, carbs, fats, alcohol What it actually means to boost your metabolismCalories in vs calories outWhere your calories come fromProtein functions and best sourcesCarb functions and best sourcesFat functions and best sourcesAdded sugarFiber and gut healthAnd the best diet MENTIONED:  Why You Can’t Stop Eating Junk Food - https://open.spotify.com/episode/75WP6YwP1jnew2XidPxyfn?si=397f388d928248f5Introduction to Micronutrients - https://open.spotify.com/episode/7bt7IkborumdUUrYhC6wNW?si=8f755bb8a1e546a4 Struggling with Snacking? Do these 6 things - https://open.spotify.com/episode/3NETB0u5aoS03IDM2lFBte?si=fc29523665b64cfb  MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 82: Let's talk summer staples! Today we are diving into my go-to things for fitness, nutrition, beauty, and general wellness all summer long. From go-to meals, workouts I am actually doing, beauty routines I am obsessed with, and more, I am giving it all to you in this week's episode! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 81: Hahaha this episode is full of stories so buckle up. This past week I went to Austin, TX for a bachelorette weekend. Let me just say some things happened that I was NOT expecting LOL. I am also sharing what I was up to over 4th of July and then getting into 3 wellness things you NEED to be doing for the summer. I am in full-blown summer mood so I hope you enjoy! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 80: We have 6 months until 2026. That's 180 days. That's it. It's time to lock in and get focused on your dreams. Unless you want to stay the same? In this episode, I am giving you the exact framework for you to do the thing you have always wanted to do. And no - it's not the mainstream advice like drink more water and wake up early. It's the real advice that will actually get you to your goal. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 78: So. Many. Updates. This episode is a chatty, phone call type of episode where I catch you up on EVERYTHING that's been going on. We are talking PT updates, Facebook marketplace, awkward encounters, and future goals! 2 spots left for The Wellness Club Retreat - 3-day all-inclusive wellness retreat in The Poconos, PA.  SIGN-UP: ⁠⁠HERE⁠⁠ MORE INFORMATION: ⁠⁠casscamp.co/retreat⁠⁠ MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 77: We are entering our Sports Girl ERA - even if you are not a sports girl (like me).  This summer I am stepping into my sports era - and you can too.  In this episode, I am breaking down why cross-training is the ultimate game changer for anyone who wants to be more functional, more athletic, stronger, and actually enjoy movement.  I am OVER the boring workout routines. We are talking real ways to mix it up AND see better results.  If you are bored of your workouts, in a plateau, or just ready for something new, this episode is for you.  Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠⁠HERE⁠⁠ SIGN-UP: ⁠⁠HERE⁠⁠ MORE INFORMATION: ⁠⁠casscamp.co/retreat⁠⁠ MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 76: We made it to June baby!!! So naturally it's time to discuss what's in and what's out for summer 2025. This episode is a little chaotic so get ready and stick with me here. Let me know your ins and outs on Instagram! MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 75: Do you feel like a different woman every week? One day you're crushing it, and the next you're crying because of a stranger on Instagram. You're not dramatic — you're hormonal (in the best, most science-backed way). In this episode, we’re breaking down what’s really going on with your cycle and why living like a man in a 24-hour world just doesn’t work for a woman with a 28-day rhythm. We are diving into:  The hormonal differences between men and women - and why it’s time to stop pretending we are the sameWhy the modern medicine is built on menUnderstanding each phase of your menstrual cycle How to optimize your moods, focus, and energy throughout the monthThe best workouts for each phaseWhy irregular periods happen (and what to do)How birth control masks your hormones Whether you're struggling with symptoms, sick of feeling “off,” or just want to work with your body instead of against it, this episode will help you understand your cycle. MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO REFERENCES:  https://www.aamc.org/news/why-we-know-so-little-about-women-s-healthhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6294461/https://helloclue.com/articles/cycle-a-z/the-menstrual-cycle-more-than-just-the-periodhttps://thehoneypot.co/blogs/wellness/cycle-syncing-a-guide-to-aligning-your-hormones-with-your-cycle?srsltid=AfmBOopYYuAZKGqvYsMISgaSLJCAq8C1ej3LcI2t6mMI9K2ViZgmr5P https://www.loyolamedicine.org/newsroom/blog-articles/female-athlete-triadhttps://my.clevelandclinic.org/health/articles/9118-female-reproductive-systemhttps://www.mayoclinic.org/healthy-lifestyle/birth-control/in-depth/birth-control-pill/art-20045136https://healthmatters.nyp.org/cycle-syncing-how-to-understand-your-menstrual-cycle-to-reduce-period-symptoms/

EP 74: Do you feel like you're running on empty? Are you exhausted even after a full night of rest? Do you feel like you just can't keep up?  That's burnout.  In this week's episode, we are getting into the causes of burnout for high achievers, people-pleasers, and perfectionists.  We are diving into:  The traps that lead to burnoutHow burnout has changed for Gen Z and millennials The causes of burnoutAnd what to do about it If you are a high performer that has fallen into burnout, this episode is for you. REFERENCES:  How Burnout Became Normal — and How to Push Back Against It Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management - PMC Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠⁠HERE⁠⁠ SIGN-UP: ⁠⁠HERE⁠⁠ MORE INFORMATION: ⁠⁠casscamp.co/retreat⁠⁠ MORE OF THIS: Instagram: ⁠⁠@thewellnessclubxo⁠⁠ & ⁠⁠@casscamp⁠⁠ TikTok: ⁠@casscampp⁠ Website: ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think! XOXO

EP 73: This one is PIPING HOT - we are talking about our inner monologue, inner dialogue, that inner voice in our heads. The words we choose, the way we speak to ourselves, MATTERS. In this episode, I am giving you the tools to make your self talk more LOVING, more POSITIVE, and more PRODUCTIVE. Our thoughts control the way we think, we feel about ourselves, and how we show up to the world. So who wouldn't want to make them more positive? This episode is not that woo-woo, toxic positivity. We are keeping it real on here. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! ⁠⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠⁠ REFERENCES: ⁠https://medium.com/illumination/the-surprising-truth-about-how-many-thoughts-we-think-in-a-day-e19b52b2b11e⁠ ⁠https://healthybrains.org/brain-facts/⁠ ⁠https://www.healthline.com/health/mental-health/self-talk#how-does-it-work

EP 72: This episode is definitely more vulnerable! I am sharing how to find your PURPOSE. When I tell you my life went completely differently than I planned... but I wouldn't trade it for anything else! I feel like I am finally living out my purpose, and I want to share how you can do the same. Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ TikTok: @casscampp Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 71: Waking up early sounds great... until your alarm goes off and you feel absolutely exhausted and regret everything. Been there. In today's episode, I am breaking down how to wake up early without feeling absolutely horrible. You will learn: Why the snooze button is NOT your friend (and how to ditch it)How to build a morning routine that actually works for you (no 4am workout required)How to have long-lasting energy all day (goodbye 3pm slump)The right time to have your morning coffeeIf breakfast really is the most important meal of the dayWhether you are trying to change up your lifestyle or feel better throughout the day, this episode is full of tips and tricks to transform your day to day routine. Share with a friend and let me know what you think! Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ XOXO

EP 70: In this week's episode, I am giving you all of my tips to eat healthy without breaking the bank. We are talking buying organic, food storage tips, the dirty dozen list, and budget-friendly tips to save on your grocery bill. Eating healthy does not have to be expensive. Enjoy! Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 69: Here are 8 little things the girlies are doing to GLOW UP. In this week's episode I am sharing the little things I have been doing that have CHANGED THE GAME in my daily routine to make me feel my best, healthiest, glowing self. I am sharing products, routines, and simple habits to elevate your life and make you feel more luxurious. Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 68: The most requested topic yet - bloating! We are diving into everything about bloating - what it is, why it happens, and most importantly what to do about it! In this episode I am giving you the common causes of bloating. Then we get into 5 different strategies to overcoming it (the last one is my favorite!). Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 67: So much has been going on! Between vacations, work shows, surprise parties, etc, I have been more focused on my social life than anything else! You know when your life gets so good you forget to post it? That's where I've been. In this week's episode I am catching you up on everything I have been up to in the past couple of weeks! Enjoy 3 Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 66: This episode is for the WORKING GIRLIES. I love watching other people's morning routines (I am so nosey like that), but a lot of them are unrealistic and not relatable for a working girl like myself. In this episode, I am sharing my 4:30am morning routine that is realistic. There's no BS, no added frills, just straight to the point. EPISODES I MENTIONED: Time Blocking 101 My 5am Morning Routine   Stuck in a Plateau Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 65: Is snacking ruining your diet? Are you mindlessly snacking or overindulging? If you are struggling with snacking, you are not alone! In this episode, I am sharing 6 practical tips to help you snack the right way - mindfully, with purpose, and without guilt. We are diving into cravings, energy slumps, sugar addiction, ultra processed foods, and solutions to use snacks to support your wellness goals. In this episode, you will learn: The downsides to snacking Why cravings happen and what you can do about it The food industry and its addictive nature Mindful eating strategies to beat the cravings Healthy snack ideas that actually fuel you and so much more. Why You Can’t Stop Eating Junk Food Introduction to Micronutrients - Vitamins, Minerals, and the Do’s and Don’ts for Supplementation  Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 64: Are you feeling stuck? Whether it's in your fitness, relationships, jobs, or personal growth, hitting a plateau is frustrating. We've all been there - but the good news is it's actually easier than you think to get unstuck. In this episode, I am giving you the thing you need to break the cycle and reach the next level. If you are in a rut and feeling stagnant, this episode is exactly what you need! Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 63: The winter is still here and it's here to stay... but we are not falling into the winter uglies. Most people have given up on their fitness and wellness goals by now. But that will NOT BE YOU. In this episode, I am giving you the winter blues survival guide - your guide to surviving the winter. We are talking about our social health, beauty routines, and the fitness routine you need to be unrecognizable by summer. These next 6 months can completely transform your mind, body, and life. But we have to do the work right now. Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100):⁠HERE⁠ SIGN-UP:⁠HERE⁠ MORE INFORMATION:⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram:⁠@thewellnessclubxo⁠ &⁠@casscamp⁠ Website:⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 62: Today we have a different style of episode - listener Q+A!!!  I am answering some of YOUR questions:  Should you train core?  Should you be reaching 10,000 steps per day?  Scared to look bulky?  But first, I am sharing some of my new habits that I have been OBSESSED with.  Think of this episode as a chatty yap session. Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 61: One of my most asked questions - how to time block!  This is the one habit that I will NEVER get rid of… like ever. If you want to transform your day, get more done, and feel good doing it, you have to try time blocking.    If you want to see my daily time blocks, check out my Instagram highlights. Save your spot for The Wellness Club Retreat - Spots are filling up fast! 3-day all-inclusive wellness retreat in The Poconos, PA.  EARLY BIRD DISCOUNT (save $100): ⁠HERE⁠ SIGN-UP: ⁠HERE⁠ MORE INFORMATION: ⁠casscamp.co/retreat⁠ MORE OF THIS: Instagram: ⁠@thewellnessclubxo⁠ & ⁠@casscamp⁠ Website: ⁠casscamp.co⁠ Share with a friend and let me know what you think! XOXO

EP 60: We have a big announcement... introducing our first ever Wellness Club Retreat! We are going to the Poconos, PA for an all-inclusive, 3-day wellness retreat. Think less zen, more fun. EARLY BIRD DISCOUNT (save $100): HERE SIGN-UP: HERE MORE INFORMATION: casscamp.co/retreat And then we are getting into the 5 wellness trends you should be skipping. Even though it's popular, doesn't mean it's good for you. MORE OF THIS: Instagram: @thewellnessclubxo & @casscamp Website: casscamp.co Share with a friend and let me know what you think! XOXO

EP 59: HI GUYS! It has been so long. We have so much to chat about. In this episode we are catching up over the last few weeks talking about all the things from imposter syndrome to dry January to being impulsive. These two weeks have been too long, and I am so happy we are back! STAY CONNECTED ON INSTAGRAM @thewellnessclubxo and @casscamp XOXO

EP 58: This is our 2024 Wrapped... I am sharing all my wins, losses, and lessons from 2024. This is your chatty, facetime type of episode. I am sharing the wins, but also getting vulnerable about body image, injury, and more. 2024 definitely did not go the way I expected, but I wouldn't have it any other way! Share with a friend and let me know what you think on Instagram @thewellnessclubxo and @casscamp. XOXO

EP 57: 2025 will be here before we know it. In this episode, I am taking you through my planning routine for 2025 to help you get clear on what you want to accomplish in the next year. A lot can happen in a year. In this strategy session, I am helping you make 2025 the best year yet! Share with a friend and let me know what you think on Instagram @thewellnessclubxo and @casscamp. XOXO

EP 56: It's the most wonderful time of the year... or is it? The holidays can be fun and magical, but also overwhelming and emotional. This episode is your guide to staying both physically and mentally healthy during the holidays. We are talking about: staying in routine all or nothing mindset that dreaded family member setting boundaries compassion and more. MENTIONED EPISODES: How to Stop Letting Your Excuses Win 3 Wellness Non-Negotiables You Need For a Better Week Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp. XOXO

EP 55: Are you tired of letting your excuses hold you back from what you really want in life? Are you tired of living the same week, the same month, the same year and nothing changing? Today is the day we break the cycle. In this episode, I am giving you the tools you need to stop letting your excuses win, once and for all. Don't wait till Monday. Don't wait till the new year. Start right now. Start messy, start imperfect. This episode hits you right where you need to start living the life your future self would. One day, or day one? The choice is yours. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp. For more information, check out the website: casscamp.co XOXO

Do you want to feel energized, focused, and balanced every week? In this episode, I am uncovering the three key wellness non-negotiables that will set your week up for success. These habits are easy, simple, and EFFECTIVE for better physical, mental, and emotional health. These are habits you can do anywhere, anytime, no matter how busy, tired, or stressed you are. Whether you're looking to reduce stress, boost productivity, or simply feel your best, this episode has everything you need to make your week a success. MENTIONED EPISODES: Is Your Gas Light On? 10 Ways to Refuel Your Energy How To Create a Meal Plan and Actually Stick To It Meal Planning Ebook HERE More info on my website: https://www.casscamp.co Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

Welcome to The Wellness Club - where we dive into all things wellness. From your nutrition to your fitness to your productivity and more, we are covering it all. This rebrand still has everything from before (science-backed information in a fun way) but we are focusing on community. This wellness club is designed to be a space for us to support each other, be inspired, and grow together. I am soooo excited for the future of this podcast! Thank you for being an OG club member ;) Check out the Instagram @thewellnessclubxo + let me know what you think @casscamp! WEBSITE: casscamp.co XOXO

Happy Monday! This week's episode is all about rest and recovery after workouts and how to make sure you are recovering to see the most results. Lately, I have been struggling with this myself, and I wanted to break it down in case you are as well! We are covering: signs you are not recovering properly after your workouts are you overtraining? are you eating enough? the impact of alcohol on your progress the importance of sleep stress management and how to fix it all to see quicker progress in your workouts. Followup with these episode that are related to the topic: SLEEP STRESS MANAGEMENT NUTRITION Let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

HIIIII! Feeling so good, so motivated, so productive, and I'm here to share the energy. This episode is the things I am NOT doing this winter. From winter physique goals, to nutrition, to holiday shopping, to giving back, I am sharing my personal do's and don'ts list for this winter. You guys know I am a summer girl though and through, but I am actually here for it this winter and this episode will tell you why. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

Let's talk about MONEY... yes I know, it's very different than any other episode we have done. This is a wellness podcast right? But the truth is we all rely on money and it has major power in our lives. In this episode, we are exploring financial health. Here's a secret - it goes beyond the numbers in your bank account. We are talking about: your money mindset (scarcity, abundance, greed) living with fulfillment transactions vs transformations budgeting routine car poor, house poor, Amazon poor money-saving tips and how to redefine financial success in your life to be more fulfilled and satisfied. After all, you can’t take it with you when you go—so why not make the most of it while you're here? Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

BONUS EPISODE: it's my birthday and ONE YEAR of the podcast soon! In this episode I am reflecting on 24 things I've learned at 24 years old. From relationships, career, finances, business, to life in general. Love you guys thank you for a great year! XOXO Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

Intellectual health is NOT how smart you are or how many degrees you have... In this episode, we are diving deep into the our intellectual wellness! This dimension is often overlooked, but it plays a critical role in longevity, happiness, success, and overall well-being. Intellectual wellness is more than academic achievement. It's about keeping your mind engaged through hobbies, lifelong learning, and creativity, and more. We are covering: what it is and why it's important the role it plays in longevity how to stimulate your brain in a positive way strategies to explore your intellectual health. Follow the series along in our Facebook community ⁠⁠⁠⁠HERE⁠⁠⁠⁠ for free resources, templates, recipes, and more. Get my nutrition ebook ⁠⁠⁠⁠HERE⁠⁠⁠⁠ with all kinds of recipes, meal plan guides, and nutrition tips (currently 40% off). Learn more at ⁠⁠⁠⁠casscamp.co⁠⁠⁠⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

Even though we are more connected than ever through social media and technology, we are lonelier than ever before. This episode is all about our Social Health. We are diving into: the power of meaningful relationships quality > quantity losing friendships making new ones and so much more. References HERE. Follow the series along in our Facebook community ⁠⁠⁠HERE⁠⁠⁠ for free resources, templates, recipes, and more. Get my nutrition ebook ⁠⁠⁠HERE⁠⁠⁠ with all kinds of recipes, meal plan guides, and nutrition tips (currently 40% off). Learn more at ⁠⁠⁠casscamp.co⁠⁠⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

This episode is all about Spiritual Health, but don't worry, this isn't about religion. Welcome to week 3 of the Back To Wellness series, where I am taking you through every dimension of wellness. So far, we have covered Physical Health & Emotional Health, and now we are on Spiritual Health. In this episode, I am taking you through: what spiritual health even means spirituality vs religion finding purpose and meaning in your life and different ideas for you to expand your spiritual health. Follow the series along in our Facebook community ⁠⁠HERE⁠⁠ for free resources, templates, recipes, and more. Get my nutrition ebook ⁠⁠HERE⁠⁠ with all kinds of recipes, meal plan guides, and nutrition tips (currently 40% off). Learn more at ⁠⁠casscamp.co⁠⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

It's Week 2 of the Back To Wellness Series and this week's focus is EMOTIONAL HEALTH. How to ACTUALLY improve your emotional / mental health. This episode is one of my favorites, because we are diving into what being 'emotionally healthy' even means. Should you be happy all the time? How to properly cope with your emotions? The difference between mental health and emotional health? And so much more. Follow the series along in our Facebook community ⁠HERE⁠ for free resources, templates, recipes, and more. Get my nutrition ebook ⁠HERE⁠ with all kinds of recipes, meal plan guides, and nutrition tips (currently 40% off). Learn more at ⁠casscamp.co⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

Happy official week 1 of the Back To Wellness Series! This episode is all about our PHYSICAL HEALTH. From activities you can do, habits you can make, and tangible tips to improve your physical health, I am covering it ALL. Our physical health is such an important dimension of wellness, and it is more than just our fitness. In this episode, we are talking about: improving your sleep routine for HIGH QUALITY sleep the "best diet" you can have new recipes creating a meal plan water intake and the amount of water ACTUALLY you need the best workout you can do the best step count to feel your BEST Definitely join our Facebook community HERE for free resources, templates, recipes, and more. Get my nutrition ebook HERE with all kinds of recipes, meal plan guides, and nutrition tips (currently 40% off). Learn more at casscamp.co Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

Introducing... The Back To Wellness Series! This is an 8 week wellness series dedicated to you and your health! We are diving into the 8 dimensions of wellness over the next 8 weeks to help you feel your best. I am inviting you to join me over the next 8 weeks! Every Monday will feature one dimension of wellness. Make sure you join the Facebook group for free resources, templates, recipes, workouts, and more. Search The Wellness Club to connect with like-minded people! Let's do this!!! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 43: I missed you!!! A lot has happened since the last time we chatted, so this episode is a full life catch up. I am recapping my unreal trip to Costa Rica - what we did, lessons I learned, immersing into the culture, language learning, and so much more. Also talking about the blue zones and the things I saw in Costa Rica that I think explain it! And finishing this off with my mindset going back to work. As a dance teacher, we are going back to school next week, and honestly, I am READY for it. I am setting new goals, getting into my routines, and more. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! WEBSITE: casscamp.co NUTRITION EBOOK: casscamp.co XOXO

EP 42: I had goosebumps throughout this episode... I had the privilege of interviewing the MAYOR. Anthony Fanucci is the mayor of Vineland, NJ, an entrepreneur with multiple businesses, a dad of 3 kids, an avid community member, and a guy that does it all. On the surface, his life is completely together, but what many do not know is that he has overcome many challenges. In the episode, he is sharing with us his powerful life story, where he has lost over 100 pounds through diet and exercise, fought cancer, managed grief, and so much more. This episode is so impactful, and I am so grateful for the opportunity to interview Mayor Fanucci. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 41: If you have a dream that you are afraid to start, this is for you. This episode is different than any other episode I've created but it's one you need to hear. I am sharing one of my favorite quotes to live by - Leap and the net will appear. We are talking about the MINDSET needed to truly take the leap in life. Whether you want to start a business, move cities, ask someone out, it takes COURAGE, and that is what this episode is about. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 40: We have a really knowledgeable guest ... Dr. Mason Shuemate. Dr. Shuemate is a chiropractor, specializing in the upper cervical spine, and he is giving us the inside scoop to everything we need to know about chiropractic. In this episode, he is letting us in on: The upper cervical spine and why it's so important (1:10) Tech Neck - Is it a real problem? What should we be doing about it? (2:28) The importance of chiropractic (3:30) What even is CRACKING? (5:24) Should we crack ourselves? (6:40) Who needs to see a chiropractor? (8:50) Common misconceptions + myths about chiropractors (18:04) Are they real doctors? (18:15) Is chiropractic dangerous? (24:45) I don't have back pain.. Should I still see a chiropractor? (29:57) Red flags for a chiropractor (32:13) Green flags for a chiropractor (44:55) Mason's 321... 3 habits, 2 recommendations, 1 goal (46:24) This episode is full of so much knowledge and takeaways, and you will definitely want to tune in to this one. Connect with Dr. Shuemate and get your spine checked! Follow him on Instagram HERE Schedule an appt in South Jersey HERE Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Check out my website casscamp.co XOXO

EP 39: This episode is going to hit you hard... We are talking all about our phones and how to actually use them to our ADVANTAGE. The average American spends 8.5 hours every single day. In today's episode, I am giving you all of the tools to: Reduce Your Screen Time: As someone with a screen time of 15 minutes some days (I know right), there are habits that I have created to have my phone work for me. Curate a Positive Social Media Feed: I loveee social media, but it can be a negative place. We are curating our feed whether we realize it or not, so there are things that we can do online to make it an inspiring space. We are talking about unfollowing, muting, blocking, setting up your favorites, and tailoring your social media feed to match your interests and needs. Build Habits for Less Phone Time: I am sharing my non-negotiable habits to minimize my phone usage and maximize its benefits. From designated digital detoxes every day to setting up my home screen, these rules will help you set boundaries with technology. Use Your Phone as a Tool: The truth is, technology is not going anywhere. We rely on it, so why not use it as the tool that it can be? I am sharing my favorite educational apps, resources, and more. You need to hear this. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Pick up my Ebook - A Beginner's Guide to Meal Planning on sale (40% OFF) HERE. Check out my website casscamp.co XOXO

EP 38: She’s award-winning.  She’s recording-breaking. She’s a D1 tennis star with countless awards and ranks.  Today we have Tess Fisher on the podcast, and she is sharing her experience as a D1 athlete. From rigid training schedules to being on the road every weekend, she is sharing how she manages it all. She is also sharing her secrets on how she maintained her confidence on the court while playing some of the most competitive athletes in the US. You'll definitely want to tune into this one. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Connect with Tess on Instagram @tess_fisher7 Get 40% off A Beginner's Guide to Meal Planning Ebook HERE. XOXO

EP 37: HELLO and welcome back! Today's episode is all about you!!! I am answering your most asked questions about all kinds of topics ranging from wellness questions to lifestyle to podcasting and more. If you want to jump around, here's what we are covering (with timestamps!): how to get protein in with low appetite (3:04)  ways to sneak protein in (6:00)    how to eat healthy on a budget  (7:22) my fav grocery money saving tips (9:50)     how to make healthy meals as a beginner (13:30)    starting new hobbies and my favorite hobbies right now (17:46) how to be confident as a beginner in a new hobby (20:29)    how to start a podcast + the equipment I use (21:05)  how to do feel comfortable spending time alone (23:08)  You won't want to miss this one! GET MY MEAL PLANNING EBOOK HERE (40% off right now) Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 36: WITH MY MOM! First guest of the podcast can we get a drum roll pleaseeee... Today we have Gina Campanella (also known as my mom), who is a full-time school nurse, mom of 3, and has the best routines to live the healthiest and happiest life. Gina is sharing her story on how she followed her dreams and trusted her intuition, despite being told she could never be a good nurse. She dives in to all of her secrets on finding a career full of passion, making time for your healthy habits, creating a strong social circle, and so much more. We are also sharing some big news (condo, car, iykyk). Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! GET MY MEAL PLANNING EBOOK (40% OFF RN) HERE. XOXO

EP 35: Get some popcorn ready because this is the full story of how I tore my ACL. We are going all the way back to February, and I am telling you the details of how I tore my ACL on a girl's weekend in the mountains. I am sharing with you all the details of how my first surgery went, physical therapy updates, and things I wish I knew before all of this happened. The physical side of an injury is one thing, but the mental side is a whole other world. If you are an athlete in a similar situation or just curious about this recovery, this episode is for you. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 34: Do you feel like you are in a fitness plateau? Are you struggling to see results from your workouts? This episode is for you. In this episode, I am sharing: the BEST strategies to see results in your workouts the basics of 'progressive overload' signs you are overtraining in the gym how to get out of a fitness plateau and so much more! I am answering some of the most popular questions I get as a personal trainer! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! A BEGINNER'S GUIDE TO MEAL PLANNING EBOOK (40% off right now) HERE XOXO

EP 33: We all know we need to eat the salad and veggies, but for some reason we just can't resist the potato chips. We have all been there. The constant cycle of overeating, feeling sick, feeling guilty about it, and doing it again. Why does this happen? What can we do about it? In this episode, I am breaking it all down for you. We are discussing: the rise of obesity and the reasons behind it the history behind processed foods (Big Tobacco...it's shocking) the reasons processed foods are so addicting nutrient dense vs calorie dense the marketing tactics of food companies how we evolved to seek out these foods interesting comparisons of processed foods to nicotine, cocaine, and other drugs and strategies to overcome it This is one you will not want to skip over. If you or someone you know is struggling with an eating disorder, get help here. My ebook: A BEGINNER'S GUIDE TO MEAL PLANNING (40% off right now) Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO REFERENCES: Change in hyper-palatable food availability Big Tobacco NOVA Food Classification System Change in Food Environment Food Addiction Addiction Criteria Ultra Processed Foods - Epidemic

EP 32: Hello and happy Monday! It's June which means it's time to start planning the ultimate summer. I used to make these summer bucket lists when I was a kid - with the colorful pens, posterboard, rhinestones, I did it all. Why did we ever stop doing that as adults? Today I am sharing with you my Summer 2024 Bucket List. Here's what I'm covering: my travel plans: solo trips, friend trips, family trips, and how I'm keeping it affordable solo dates: the solo activities I want to do this summer physical therapy updates podcast and social media goals giving back to the community event hosting + networking the 8 weeks I spent alcohol-free and what I learned and so much more Let's have the best summer ever!!! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 31: It's like statistics class in here. Today's episode is all about the unpredictable yet exciting decade of our 20s. The truth is - the 20s have changed. Less people are getting married, less people are having kids, we are switching careers, going back to school, and so many other life changes. I am sharing some eye-opening statistics about the 20s now versus the 20s when our parents were going through them. Did you know the average person in their 20s changes careers seven different times? How about only 21% of recent grads use their education in their current job? Psychologists say there are 5 milestones that indicate the transition into adulthood. However, those milestones have been redefined in modern day society and we need to discuss it. If you are: curious to know how the 20s have shifted overwhelmed by the constant changes in the 20s considering career changes comparing yourself to your friends, peers, or parents or just a great listener this episode is for you! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO REFERENCES: Women Handle Widowhood Better Than Men The Societal Cost of the Marriage Decline Career Change Statistics Are the 20s the best years? What is it About 20-Somethings?

EP 30: Is your gas light on? Do you find yourself constantly running out of gas and burning out? Are you ignoring all of the signs your body needs rest? So many of us are in a constant cycle of go-go-go without properly recovering. If you don't take a break, your body does for you and it's not usually at a convenient time. In today's episode, we are going through 10 ways to restore your energy throughout the day. If you are: constantly in cycles of burnout struggling to properly rejuvenate your energy feeling depleted then this episode is for you. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO REFERENCES: Complaining Is Bad For Your Brain Whoop Strategies Sleep Debt

EP 29: Happy Monday! Today we are talking all about the essential compound exercises everyone needs to be doing. These exercises are going to help you feel your best, look your best, reduce injury, and get the biggest bang for your buck in your workouts.  In my years as a personal trainer, I have seen so many people (whether they are a gym rat or brand new to the gym) skip out on key movements patterns in their workout routines which can lead to injury, muscle imbalances, and more.  To avoid this, it is NECESSARY to include each of these compound movements (and variations for each) in your workout routine whether you are in the gym, taking classes, working out at home, anywhere! In this episode, we are discussing:  Why we need to be doing compound exercises Compound exercises vs accessory exercises Benefits of compound exercises #1 Squats  #2 Hinge #3 Overhead Press #4 Chest Press #5 Row  #6 (Bonus) Unilateral And so much more Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! REFERENCES: DOI 10.1007/s40279-016-0627-5 DOI: 10.1007/s00421-011-2141-7 DOI: 10.1152/jn.00116.2018

EP 28: This episode is all about the secret to having it ALL. (Spoiler: it’s not what you think.) If you are: Putting pressure on yourself to do more Feeling like you’re not doing enough in life Struggling with feeling proud of yourself Then this episode is for you. It’s more like a pep talk, vulnerable chat.  In this episode, I am sharing how I deal with feeling like I have it ALL in life.  We talk about the 8 dimensions of wellness: Physical health Emotional health Spiritual health Intellectual health Financial health Social health Environmental health Occupational health And how to balance it all.  This episode is all about prioritization and reframing how you see your life.  It's the motivation you didn't know you needed. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 27: What NO ONE TELLS YOU about post grad... If you are: feeling behind in life struggling with changes in your life trying to figure your life out in your 20s then this episode is for YOU. In this episode, I am sharing 6 things I wish I knew before I graduated college. These are the things no one tells you about being post grad and figuring out life. Definitely listen to all 6 because each one is unique. Post grad is such a challenging time in life, but it's also a great time in life and that's why I wanted to create this episode. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more. XOXO

EP 26: This is the step-by-step guide to upgrade your life in every dimension. Get your notebooks out. I am telling you the simple (not easy) things you can do starting today to level up your life. From changing your social circle to nutrition myths to chasing your passion, this episode has it all. Check out the new podcast cover art! Done by one of my college friends @emwerner art on Instagram! I am obsessed. ⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 25: What are the girlies doing this spring and summer? Are you looking for hobbies that are fun and budget friendly? In this episode, I'm telling you my entire list of hobbies to get into this spring and summer! There are 9 hobbies in this episode, and trust me, there is a hobby in here for everyone. Whether you are into sports, academics, the social scene, creatives, we are covering it all. ⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! xoxo!

EP 24: This one is PIPING HOT - we are talking about our inner monologue, inner dialogue, that inner voice in our heads. The words we choose, the way we speak to ourselves, MATTERS. In this episode, I am giving you the tools to make your self talk more LOVING, more POSITIVE, and more PRODUCTIVE. Our thoughts control the way we think, we feel about ourselves, and how we show up to the world. So who wouldn't want to make them more positive? This episode is not that woo-woo, toxic positivity. We are keeping it real on here. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! ⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠ REFERENCES: https://medium.com/illumination/the-surprising-truth-about-how-many-thoughts-we-think-in-a-day-e19b52b2b11e https://healthybrains.org/brain-facts/ https://www.healthline.com/health/mental-health/self-talk#how-does-it-work

EP 23: Get your notebooks OUT! This episode is FILLED with tangible, actionable steps you can do to set yourself up for REAL success with your goals. If you are: struggling to see progress feeling like you're not doing enough in life plagued by perfectionism overwhelmed by all the goals you want to achieve then this is for YOU. In this episode, Cass is breaking down the 4 crucial steps you need to do to effectively plan each quarter, month, week, and day. She is talking time blocking, objective setting, reflections, how to track your metrics, and so much more. Take some notes because this is all key information and it's straight to the point. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! References: Why People Fail to Achieve Their Goals Goal Setting Sets You Up For Failure

EP 22: Hello hello!!! Today is all about the art of saying NO! In this episode, Cass is sharing: - the reasons we struggle to say no - how to stop people pleasing - her favorite phrases to say no gracefully - the power in saying no Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! XOXO

EP 21: Big news in this episode... Cass got some unexpected news a few days ago, so this episode is all about what to do when life doesn't go the way you wanted it to. She's talking about setbacks, obstacles, and how eventually it all makes sense. This episode is more like a journal entry/brain dump, so buckle up and get ready for the ride! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 20: Hot Girl Spring is here (almost!). In this episode, Cass is talking all about her glow up guide for this spring. She discusses a variety of topics including: her physique goals (body recomposition) and her plan of action to get there her opinion on sober curiosity at the moment regulating hunger cues supplements her beauty routines (skin care, body care, hair care) hydration and glowing from the inside by following your passions this spring. What's on your glow up guide for this spring? Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! ⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠ XOXO

EP 19: This one is a vulnerable one! But an important one... Welcome back to Nerdy + Flirty. Today we are getting intimate talking about PCOS (Polycystic Ovarian Syndrome), a hormonal condition that led to Cass losing her period for many years, going on and off birth control, dealing with cystic acne, and ultimately getting her period back. In this week's episode Cass lets you know her personal journey with PCOS and how it has changed her life completely. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 18: I feel like I have perfected my AM routine. Today I am taking you through my step-by-step morning routine for me to feel my absolute BEST. No workouts, no gym, no BS. Let’s face it, not everyone has time for all that.  I feel like this routine is that perfect sweet spot of productive, but not overwhelming. These habits are my top priority wellness things that I habit stack to have a great morning before my work day. It's realistic and what I do every single day before work. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! ⁠Get 40% off my meal planning ebook with 50+ pages of recipes, meal plan tips, and more.⁠

EP 17: Get your notebooks ready! This episode is all about our micronutrients. With the supplement industry going crazy, I thought it would be good to sit down and provide some education around our micronutrients so you can be an INFORMED consumer. Here’s the outline of this episode (with timestamps!): 0:45 Introduction to Micronutrients 3:10 Phytonutrients 5:18 Myconutrients 6:07 Zoonutrients  7:35 Water Soluble Vitamins  The 8 B Vitamins  Vitamin C 16:49 Fat Soluble Vitamins  Vitamin A Vitamin D Vitamin E Vitamin K 20:49 Major Minerals Calcium Chloride Magnesium Sodium Sulfur Potassium Phosphorus 27:10 Trace Minerals  Iodine Iron Zinc Copper Chromium Fluoride Selenium Manganese Molybdenum 30:40 The Do’s and Don’t’s of Supplementation How To Know What Supplements You Need What to Look for on the Ingredients Third Party Testing What Supplements are a Waste of Money Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! References: https://www.precisionnutrition.com https://www.opss.org/article/third-party-certification-why-its-important#:~:text=These%20third%2Dparty%20certification%20seals,GMP%20(or%20similar)%20requirements. https://www.cengage.com/discipline-nutrition/

EP 16: Happy February! Today we are talking about the five love languages... but on yourself. This episode dives into quality time, physical touch, acts of services, gifts, and words of affirmation all adapted to be shown as self-love. Cass gives the audience examples of habits / practices to show yourself love no matter what your relationship status is. Enjoy! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 15: Today we are talking about intellectual health - what it is, how to reach it, and tangible things you can do to achieve it. In this episode, Cass discusses: the scientific benefits of purpose for your health and well-being the 5 blue zones the key to longevity the 3 categories of hobbies and examples of each References: The Blue Zones by Dan Buettner https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8669210/ https://www.mcmillenhealth.org/tamtalks/intellectual-health#what https://ce.ccsu.edu/what-happens-to-your-brain-when-you-learn-a-new-skill/ Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 14: This is how to ACTUALLY stick to any goal you set your mind to. It's not about MOTIVATION. It's not about DISCIPLINE. In this week's episode, Cass is giving you the tough love you need to hear in order to ACTUALLY stick to your goals. We are 3 weeks into 2024, and statistics show this is where most people give up on their wellness goals. Well in this episode, we are here to make sure that YOU AREN'T ONE OF THEM. If you are constantly starting and stopping your routines need clarity on your why/motivation feeling low energy around your goals needing motivation to keep it going then this episode is for YOU. XOXO Cass Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 13: We are all so busy, and it can be hard to find time for your healthy habits. Your well-being shouldn't be compromised by the demands of a bustling lifestyle. In this week's episode, Cass dives deep into the secrets of time blocking, nutrition tips, digital detoxes, and more to find balance in your busy routine. Get ready for some fun as she explores how to maintain a healthy diet in the midst of chaos and discover time-efficient workouts that will leave you energized, not exhausted. And it doesn't stop there! Cass shares listener habits and practical tips that will leave you inspired. Whether you're a busy professional, a student on the go, or just looking to add a spark of joy to your routine, this episode promises an educational and fun-filled exploration of balanced living. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

EP 12: Knowing these things would have saved me so much time and energy! Today I am going through my top 5 things I wish I knew before I started my wellness journey. These are things I not only have experienced myself, but I have also observed in some of my clients who were beginning a wellness journey. Enjoy! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Xoxo, Cass

EP 11: Happy Friday! Buckle up and get your notebooks ready, because this episode is filled with information all about STRESS.  In this episode, Cass dives deep into: What is stress? Is it really that bad?  The 6 steps in a stress cycle  The 6 types of stressors and examples of each Physical stressors Mental stressors Emotional stressors Existential stressors Social stressors Environmental stressors How to complete your stress cycles All about our stress responses - fight, flight, and freeze Burnout vs stress Why burnout happens and The 3 R Approach to get out of it Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Website: casscamp.co References: Precision Nutrition https://www.precisionnutrition.com Burnout by Emily and Amelia Nagoski https://www.burnoutbook.net Gut Feelings by Dr. Will Cole https://drwillcole.com The 3 R’s for Burnout https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm The Skinny Confidential Episode with Ken Cook https://tscpodcast.com/episodes/ken-cook/

HAPPY FRIDAY! Today's episode is a short and sweet episode with 9 journaling prompts to get ready for the new year. These journaling prompts reflect on 2023, set intentions for 2024, and help you get closer to the highest version of yourself. Grab your notebook and listen up, because you are going to want to do these prompts! Thank you for listening!!! xoxo Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! website: casscamp.co

Today we are talking about the top 5 non-negotiable habits you need for a balanced wellness routine. I'll give you a hint... #5 is not what you'd expect. These are the 5 habits I talk to each and every one of my clients about on the very first day of coaching, regardless of what their wellness goal is. Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! xoxo, Cass

WELCOME BACK! Today we are getting social. In this episode, Cass discusses: how the holidays affect your social health losing friends after graduation redefining your relationships to suit your life now the difference between standards and expectations how to make friends the importance of making effort should we cut people off? that family member that always asks you when you're getting married at Christmas (and how to handle it) I hope you enjoy this tough love episode!! Thank you thank you thank you to everyone who has listened and shared!!! xoxo, Cass LET'S CONNECT: website: casscamp.co instagram: instagram.com/nerdyandflirtypod

I hope you are ready for some tough love bc today we are talking all about SELF-CARE (I'll give you a hint... it's not bubble baths). In this episode, Cass discusses: but first... it's the 1st of December! what it means, what to do, monthly reset the hard truth about self-care her 9 steps to get out of a funk brain dumps, groceries, movement, showers, planning, and much more a bonus coaching exercise to gain control of your life I love how this episode turned out and I hope you do too! let's connect: website: casscamp.co instagram: instagram.com/nerdyandflirtypod xoxo!

Welcome back! This episode dives deep into the most effective workout types that are beyond the gym. Cass discusses: how to know when it's time to switch up your fitness routine the importance of resistance training workouts to do that are outside of the gym the benefits of working out in a group setting and more! As mentioned in the podcast, her favorite YouTube accounts for at-home workouts are: HIIT: growingannanas + MadFit Pilates: Blogilates + Sarah's Day Yoga: Akshaya Agnes, Yoga with Adriene, + Jessica Richburg Dance: growwithjo + The Fitness Marshall Be sure to follow the podcast and follow the podcast Instagram @nerdyandflirtypod!

Are you tired of being tired? Restless at night? In today's episode, we are diving into our SLEEP. Cass discusses: the effect on sleep from alcohol, sugar, nicotine, coffee should we be taking naps? the ideal nap time for memory, concentration, and alertness sleep statistics and facts sleep hygiene how to set up your ideal sleeping environment Share with a friend and let me know what you think on Instagram @thewellnessclubcc + @casscamp! Website: casscamp.co REFERENCES: https://www.sleepfoundation.org/physical-health/sleep-and-blood-glucose-levels https://sph.umich.edu/pursuit/2020posts/why-sleep-is-so-important-to-your-health.html#:~:text=Contrary%20to%20our%20quiet%20physical,metabolism%20and%20chronic%20disease%20risk.  https://www.apa.org/monitor/2016/07-08/naps  https://thesleepcharity.org.uk/information-support/adults/sleep-environment/  https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/sleep-hygiene  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8848117/   

Don't want to eat the same thing for 5 days straight? Me neither. Today we are talking all about meal planning! In this episode, we talk about how to create a menu for the week and actually stick to it. Cass discusses: how she got into nutrition coaching + wrote her ebook what type of diet is the best diet how to customize a meal plan to your lifestyle the 3 types of recipes you need to include in your menu her rule of "starting with one" groceries as a non-negotiable how to be realistic with yourself Download the nutrition ebook HERE. LET'S BE FRIENDS: Website: casscamp.co Instagram: instagram.com/nerdyandflirtypod

Welcome back! Today we talk all about the 8 dimensions of wellness and how to reach optimal health in each: physical health emotional health social health spiritual health intellectual health environmental health occupational health financial health Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp! Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5508938/ https://www.thensf.org/what-is-sleep-quality/ https://www.webmd.com/healthy-aging/learning-after-60 https://healthybrains.org/brain-facts/

Happy (almost) November! With a new month approaching, I decided to share my monthly reset routine that I do at the start of every. single. month. This routine is simple, effective, and straight to the point. It involves reflection prompts, goal setting, and budgeting. So grab your notebooks and pens and listen up! Share with a friend and let me know what you think on Instagram @thewellnessclubxo + @casscamp!

WELCOME to your new favorite place to learn all things wellness, productivity, nutrition, habits, and everything in between. Nerdy & Flirty is exactly that - it's nerdy (with all the science-backed evidence you can dream of) and it's flirty (fun, quick, and straight to the point). We will talk about how to optimize your life in EVERY dimension of wellness (think beyond just physical). Follow along and get ready for some fun! CONNECT WITH ME: Podcast Instagram: @nerdyandflirtypod Instagram: @casscamp Website: casscamp.co