Nerdy and Flirty CASS CAMP

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 @nerdyandflirtypod + @casscamp

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.

Share with a friend and follow the instagram @nerdyandflirtypod !

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 @nerdyandflirtypod + @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 @nerdyandflirtypod + @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.

Let me know what you think on Instagram @nerdyandflirtypod + @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

 Let me know what you think on the Instagram @nerdyandflirtypod + @casscamp

REFERENCES:


DOI 10.1007/s40279-016-0627-5
DOI: 10.1007/s00421-011-2141-7
DOI: 10.1152/jn.00116.2018