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 metabolism Calories in vs calories out Where your calories come from Protein functions and best sources Carb functions and best sources Fat functions and best sources Added sugar Fiber and gut health...
Jul 28, 2025•34 min
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...
Jul 21, 2025•27 min
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 f...
Jul 14, 2025•31 min
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: ...
Jul 01, 2025•19 min
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 S...
Jun 23, 2025•38 min
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 ...
Jun 09, 2025•25 min
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...
Jun 02, 2025•22 min
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 pretendin...
May 26, 2025•37 min
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 burnout How burnout has changed for Gen Z and millennials The causes of burnout And what to do about it If you are a high performer that has fallen into burnout, this episode is...
May 19, 2025•33 min
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 ar...
May 12, 2025•18 min
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:...
Apr 28, 2025•32 min
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 coffee If...
Apr 14, 2025•26 min
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.c...
Apr 07, 2025•19 min
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 $...
Mar 31, 2025•18 min
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: HE...
Mar 24, 2025•25 min
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 DISCOU...
Mar 17, 2025•22 min
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-...
Mar 03, 2025•24 min
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...
Feb 24, 2025•24 min
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-inclusi...
Feb 17, 2025•33 min
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...
Feb 10, 2025•26 min
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...
Feb 03, 2025•26 min
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 INFOR...
Jan 27, 2025•26 min
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...
Jan 20, 2025•32 min
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
Jan 13, 2025•19 min
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
Dec 23, 2024•25 min
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
Dec 16, 2024•30 min
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...
Dec 09, 2024•21 min
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 ...
Dec 02, 2024•19 min
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 ...
Nov 25, 2024•27 min
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 Ins...
Nov 18, 2024•9 min
