Do you start the week with the best intentions to eat well, exercise regularly, and get enough sleep? How does that actually play out? Often times, we become the residual beneficiary of our own time. What does that even mean? If you are not scheduling time for your health & wellness, the same way you would schedule a meeting with your boss or an oil change for your car, it is destined to fall by the wayside as other priorities pop up again and again. Tune into this episode of the CSN3M Podcast to learn more about how to make time for your wellness.

CSN3M

How to Make Time for Wellness

How is it possible that setting high expectations for your diet and exercise habits are actually SABOTAGING your ability to meet your goals? Viewing these diet and exercise habits as OPPORTUNITIES rather than expectations can change the game.  Tune in to learn how to shift your mindset and find more success.  

Stop Self Sabotaging Your Diet & Exercise Goals

Are you in health debt? The truth is, many of us are in debt to our bodies - we owe it more sleep, better nutrition, and overall better self care.  In this episode, we talk you through how to get of this health debt, start prioritizing our wellness so that we can start INVESTING in our health.  

How to Get Out of Health Debt

Did you know there are different types of satisfaction when it comes to food?  Did you know that feeling satisfied in all the realms of food satisfaction is KEY to attaining your nutrition-related goals? Tune in to this week's podcast to find out how to achieve total food satisfaction, and reach your goals more easily!

Food Satisfaction

The biggest mistake we see from our clients trying to tackle big goals is that they expect that once they set a goal, they won't stop until they reach it. Inevitably, life gets busy. You have a vacation, a wedding, or a busy week at work. Your goals get thrown to the wayside for a moment, and you end up feeling like you've undone all your progress. Let us introduce you to the "Pause/Play Mindset". In this episode of the CSN3M Podcast, Andrew explains how to hit "pause" on your goals when life throws curveballs your way, and how to get right back on track. Make sure to hit the "subscribe" button for more helpful mindsets, and share with a friend who needs some help in developing the "pause/play" mindset. Follow us on Facebook & Instagram @casespecificnutrition and on Twitter @casespecificpgh for more nutrition & mindset tips!

The Pause/Play Mindset

We like to think of creating healthy lifestyle changes as not a race, but a road trip. Just like with any road trip, there's a good chance you will hit a few bumps in the road. On this episode, we talk about how to navigate those bumps and keep moving in the right direction.

The Road Trip Mindset

If you struggle with emotional eating, this episode is for you. Emotional eating often stems from stress, which is why Andrew Wade is helping you build your stress busting team! This podcast is brought to you by Case Specific Meal Prep (https://csmppgh.com) providing delicious meals crafted by registered dietitians, delivered right to your door. Subscribe for more nutrition, fitness, and mindset insights! Follow us @casespecificnutrition on Instagram and Facebook and @casespecificpgh on Twitter.

How to Overcome Emotional Eating

Do you have a plan for when, where and what you are going to eat? Or are you reaching for the closest, most tasty food when you suddenly realize you are ravenous?  On this week's episode we dive into the idea of "Paying the Meter". We talk about how putting some forethought into how much you are eating and how long it will sustain you will make for more thoughtful food choices.  Don't forget to rate, leave us a review, and hit the subscribe button to get notified about every CSN3M Mindset Monday episode!

S2E16 CSN3M: Pay the Meter

On this weeks episode of CSN3M we have John Heintz and Dom Caldararo, two fitness experts with a passion for making a difference. Their Project 48 is in full swing and this interview was a fascinating chance to learn about extreme fitness training and fueling, and the drive to make a difference! To Donate: https://catalystperformancefactory.com/project48/ To Follow: https://www.instagram.com/dom_caldararo/ https://www.instagram.com/jheintz788/  

S2E15 CSN3M: Project 48 Fundraiser

In today's episode I interview Simon Huntley, CEO of Harvie Farms. Simon and his group are completely changing the way Pittsburgh eats using technology to revolutionize the CSA local farm share model. With more than 250 products available, customizable baskets and contactless delivery to your door weekly with options to pause, increase or decrease with the push of a button, you need to reconsider what it means to shop local. Check them out at https://www.harvie.farm/pittsburgh They are also Harvie Farms on all social media Are you ready for the Harvie Challenge?

S2E14 CSN3M: Harvie Farms

Inflammation is a buzzword that gets tossed around a lot. What is it? In the episode we break down the types, what they mean and how lifetsyle can play a role! Be sure to check out S2E7 Episode on Stress to pair with this episode and combined your dial ups, dial downs with your drains and charges! #spreadthehealth

S2E13 CSN3M: Dialing Down Inflammation with Michelle Lagree

Today's episode is one I will listen to multiple times. Scott Thompson, COO of Genetic Direction set aside time in his busy schedule and let me bug him about genetics. From the rigor of their testing and algorithms, to the future of genetics and epigenetics, this conversation is not one to miss!  Interested in how genetic testing can help you in your wellness journey? This episode is for you! Genetic Direction offers genetic testing on their website or through professionals like the Dietitians at Case Specific Nutrition! #spreadthehealth

S2E12 CSN3M: Genetic Testing

Today I welcome a client with a fantastic story to share. Rachel has lost weight, kept it off, and more importantly, learned the ultimate secret to truly living and thriving as the healthy her. Her journey is still in motion, and we use today to break through to the next step! #spreadthehealth

S2E11 CSN3M: The Ultimate Transformation

Embracing the grey area of medical treatment and care. Medicine has it's place, but is often an all or nothing consideration. Tune in today as 2 sports medicine professionals take about a truly comprehensive view of care. Links mentioned in the Interview http://www.epicmedicalpgh.com/about/ https://www.csmppgh.com/  

S2E10 CSN3M: Shifting Medical Care with Dr. Eric Skavarla

Jason is a long time client and even longer time athlete. From hockey to powerlifting and now the crossfit games and fatherhood Jason has been a prime example of one who allows habits to evolve in support of his progressing life. A great conversation with someone who practices what they preach! You can learn more about Jason and his gym at https://www.crossfitsaxonburg.com/ #spreadthehealth

S2E9 CSN3M: Fueling through the Seasons of Life

Case Specific Nutrition Mentoring, Mindsets and Mythbusting. This podcast is for all things health and wellness. Topics focus mostly on nutrition and fitness, and work to help individuals and professionals navigate complex topics.

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CSN3M

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