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 ...
Mar 25, 2024•18 min
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
Mar 18, 2024•17 min
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!
Mar 11, 2024•23 min
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? S...
Mar 04, 2024•24 min
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...
Feb 26, 2024•28 min
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 fr...
Feb 19, 2024•17 min
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 V...
Feb 12, 2024•40 min
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!
Feb 02, 2024•21 min
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/w...
Jan 26, 2024•20 min
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 you...
Jan 19, 2024•18 min
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 i...
Jan 12, 2024•18 min
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
Jan 05, 2024•11 min
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 Burnou...
Dec 29, 2023•24 min
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...
Dec 22, 2023•14 min
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...
Dec 15, 2023•22 min
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 th...
Dec 08, 2023•30 min
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 con...
Dec 01, 2023•21 min
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 Adri...
Nov 24, 2023•23 min
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.sleepfoundati...
Nov 17, 2023•22 min
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 yo...
Nov 10, 2023•18 min
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-...
Nov 03, 2023•30 min
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!
Oct 27, 2023•15 min
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: @...
Oct 20, 2023•3 min
