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 y...
Nov 11, 2024•29 min
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 +...
Nov 04, 2024•21 min
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...
Oct 28, 2024•29 min
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!
Oct 14, 2024•22 min
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 ...
Oct 07, 2024•21 min
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,...
Sep 30, 2024•24 min
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. F...
Sep 23, 2024•23 min
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, ...
Sep 16, 2024•42 min
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 a...
Sep 09, 2024•33 min
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 wit...
Sep 02, 2024•5 min
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 i...
Aug 26, 2024•26 min
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, fou...
Aug 12, 2024•57 min
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...
Aug 05, 2024•17 min
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...
Jul 29, 2024•51 min
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...
Jul 22, 2024•29 min
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. S...
Jul 15, 2024•38 min
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 hob...
Jul 08, 2024•27 min
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, creatin...
Jul 01, 2024•36 min
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 ...
Jun 24, 2024•41 min
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 @thewellness...
Jun 17, 2024•25 min
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 add...
Jun 10, 2024•40 min
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 p...
Jun 03, 2024•27 min
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?...
May 27, 2024•26 min
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 ...
May 20, 2024•35 min
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,...
May 13, 2024•25 min
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 ...
May 06, 2024•19 min
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 tha...
Apr 29, 2024•31 min
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 mor...
Apr 22, 2024•20 min
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...
Apr 15, 2024•16 min
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 ar...
Apr 08, 2024•16 min
