Coffee with Casie and Ali

In this episode of Coffee with Casie and Ali, they discuss what it means to change plans when we realize the goal we set out to achieve may not actually  be the goal anymore.First, identifying goals? The good? The bad?Now what if along the journey to achieving the goal you set, you realize this isn't what I want anymore or you get to a place that you feel incredible and maybe the end goal is now this? Should you accept it or keep pushing forward. Or how about, you realize what you need to do to hit your goal isn't something you are willing to do? I.e. get uncomfortable weight wise, take PEDs to hit the stage to be competitive? Super low calories with super high cardio?And lastly, Casie and Ali discuss non negotiables  from clients when signing up to be on the team. Listen now!!Follow us on IG:@alicia_nance_ @casie_anne @teamvigorcoachingReach out to us for one-on-one coaching or for custom or already built workout programs

In this episode of Casie and Ali, we discuss two important topics. First what happens when you shift your focus aways from the scale? We discuss biofeedback to focus on rather than focusing on the number the scale is reading. There are much more important factors we base progress on so what happens to the mind when we finally focus on these things.Then we discuss how to balance a very busy schedule whether you are a busy mom juggling kiddos or working 3 jobs trying to make ends meet. How can you do this while hitting your daily / weekly / monthly goals. We give some tips that may help you including what to do on the go and you forgot your food or how to implement workouts in a new work schedule.Follow us on IG:@alicia_nance_ @casie_anne @teamvigorcoachingOne on one coaching? Accepting clients email teamvigorllc@gmail.com

In this episode of Coffee with Casie and Ali they cover more topics on protein. Why is protein important?How much protein should we have?What is too much protein?What is too low?Should you break from Protein?is so, how much should you lower?Does timing protein out matter?We answer these questions plus a few tips on ways to sneak protein in. Follow us on IG:@alicia_nance_ @Casie_anne @teamvigorcoachingInterested in one on one coaching or have questions? Reach out!! email us teamvigorllc@team-vigor.com

In this episode, Casie and Ali discuss the importance of prepping for a diet and not just diving straight in. Whether you are a lifestyle dieter or dieting for a competition, you need to take the proper amount of time beforehand getting your body ready and primed for a diet. What does this mean? Tune in to find out!

In this episode of Coffee with Casie and Ali, we discus the power of consistency. Consistency is that magic pill that everyone is constantly searching . Results come from being consistent. Not everyone is perfect and we all have our days, but getting back to the consistent track is key. In this episode we discuss ways that can help you to be consistent with either nutrition or training. Follow us on IG:@alicia_nance_@casie_anne@teamvigorcoachingone on one coaching:www.team-vigor.com 

In this episode, Casie and Ali dive into what your support system should look like around dieting whether it is for lifestyle or for a competition. We also touch on the subject that support goes both ways. Important conversations should be had with loved ones and close friends when starting your journey that can be life changing. Tune in to listen how having a support system in place is critical for your success. Follow us on IG:@alicia_nance_@casie_anne@teamvigorcoachingOnline one-on-one Coaching:www.team-vigor.com

In this episode, Casie and Ali interview Reagan Davis. Reagan is in the current stages of overcoming her own battle with an eating disorder. She bravely came on the podcast to discuss how she knew she needed help and what she chose to do. Also we discuss where she is at in her journey. After the interview, Casie and Ali transition into how to deal with eating disorders and bodybuilding and how the two can relate to one another. Follow us on IG:@alicia_nance_ @casie_anneYouTube:Alicia NanceOne-on-one coachingwww.team-vigor.comAli@team-vigor.comCasie@team-vigor.com

In this episode, Casie and Ali answered questions that were submitted. We talk about logging supplements, meal timing, carb breakdowns, protein shakes, fresh veggies vs frozen veggie, organic vs non organic, training questions... how to build shoulders and glutes and more!These were great questions!! We look forward to the next Q&A!Follow us on IG:@alicia_nance_ @casie_anne@teamvigorcoachingOne on one coaching:www.team-vigor.com

On this episode Casie and Ali take it back and discuss tracking for beginners. We have all been there... the feeling of being overwhelmed with tracking macros. Our favorite part of our jobs are teaching clients how to track if that is what they want to accomplish. At first, the task is daunting. There is a lot of planning, a lot of mistakes, a lot of questions, and a lot of learning. We dive in some of the most asked questions with newbies!! IG:@alicia_nance_@casie_anne@teamvigorcoachingone on one coaching? www.team-vigor.com

In this episode, Casie and Ali discuss what diet may be right for you. In a sea of diets how do you know which diet will work? All diets work until they don't. Tune in as we break down what we think is best.Follow us on social @alicia_nance_ @casie_anne @TeamvigorcoachingWant one on one coaching? Inquire now www.team-vigor.com

In this episode, Casie and Ali discuss what exactly does it mean to be a good client. We know what makes a good coach but do you know what makes a good client? Being a good client is just as important as having a good coach. It is a two way street and both parties need to put in equal effort to be able to see results. As coach's we are here to help you succeed and thrive. We are not here to track you down every week. Tune in to hear how we can help you get the best possible results!Follow us on IG:@alicia_nance_ @casie_anneOne-on-one nutrition coaching or custom programming (workouts), Meal suggestion templates, or to purchase already made workout programs:www.team-vigor.comOr send an email to:Ali@team-vigor.comCasie@team-vigor.com

In this episode Casie and Ali discuss how to get back on the wagon. Many of us encounter setbacks at some point along our journey, it is inevitable. It is not about when it happens but how you overcome it to get back on track. We have given you some tips to help you hop right back on!Follow us on IG:@alicia_nance_ @casie_anne

In this episode of Coffee with Casie and Ali, we discuss not focusing on others rather focusing on just your own goals. Somebody else's path is not your path so don't focus on them or what they are doing or how they look.Also listen to the very end to hear the surprise Casie and Ali have. A lot of hard work has gone into this and there is still a lot of hard work to do but we are happy to release some new things for you guys!!! Tune in!Follow us on IG:@alicia_nance_ @casie_anne

When it comes to coaching a client there is so much more to it then just sending back 3 little numbers. Some clients that works ok for but the majority (say 95%) of them need help building a healthy relationship with food. They need to understand the "why" behind something. People need help overcoming restrictive/binging tendencies, how to handle cravings, and how to identify triggers. Join us in the episode and listen to different scenarios that coaching becomes more than just about numbers. Join our team now sign up for one-on-one coaching www.team-vigor.comFollow us on IG:@alicia_nance_ @casie_anne

In this episode, Casie and Ali discuss different methods for overcoming a plateau in your weight. Questions to first consider:Where are your calories?How long have they been there?Do you have progress in other areas? Measurements, pictures, biofeedback etc...How much cardio are you doing?How many days do you train?What do your NEAT levels look like?There are always tools in the toolbox that can be utilized to overcome a stall in weight whether that be weight loss or trying to gain weight.Listen now to hear how we use some of our tools with clients.Follow us on IG:@alicia_nance_ @casie_anneCheck us out at www.team-vigor.com

In this episode Casie and Ali discuss ways to find motivation when it feels like all motivation is life is low. We all find ourselves in these "motivation dips." Where we really don't feel like going to the gym or we feel like just grabbing whatever we want to eat. We lose the will power. How can we combat this and find a way? Even if it is a temporary solution, we still need something to get us by until that drive kicks in again.Also bonus material includes... how can you increase your water intake as well as getting more protein during the day.Listen now! Also follow us on IG:@Alicia_nance_ @casie_anneOne on one coaching: www.team-vigor.com

On this episode, Casie and Ali discuss the rise in obesity in America. Finally the research and the news outlets are finally saying what we have all seen since the beginning of the COVID pandemic in regards to the link in an increase of complications from covid and being obese. There is also a new trend glorifying being obese. How is this healthy and why do we have to now put down "skinny." Why can't there just be a middle ground? We know this is a controversial topic so we tread lightly.Follow us on IG: @alicia_nance_ @casie_anneSign up for nutrition or custom workouts (programming): www.teamvigor.com

In this episode Casie and Ali discuss whether or not it is a good idea to set New Years Resolutions. A lot of the times new years resolutions are big and over ambitious causing us to fail within the first month. What if we set aside the idea of huge resolutions and followed small goals instead. This year take a different approach and create a plan. Write down long term nd short term goals and have a plan to put in action. Break the cycle of continuously setting the same new years resolutions each year.Follow us on IG: @Alicia_Nance_ @Casie_AnneApply for nutrition coaching: www.team-vigor.com

In this episode Casie and Ali discuss body shaming and the different types of body shaming. How does this effect each other's lives and not only us but also our youth. Tune in to get our thoughts!!Follow us on IG: @alicia_nance_ @casie_anneOne on One coaching: www.team-vigor.com

In this episode, Casie and Ali discuss how the metabolism adapts. Your metabolism is not broken nor do you "not have a metabolism." Our metabolism adapts. It is what it is supposed to do. We can down regulate and up regulate our metabolism depending on if we are dieting or reversing. Listen in to understand the processes that burn calories and expend energy. You don't have a broken metabolism but rather maybe a down regulated metabolism that just needs a little boost.Follow us on IG: @alicia_nance_ @casie_anneVisit our website for one on one coaching:www.team-vigor.com

In this episode, Casie and Ali discuss the Texas State Pro/Am show. They talk about the differences in the bikini division and wellness division. Also they break down the controversial wellness win.

In episode 53, Casie and Ali touch on 3 different topics.1. SAD: Seasonal Affective Disorder: What is it? Who gets it? How can we overcome it?2. How to avoid overeating through the holidays3. Reverse dieting doesn't always mean you wont eat low calories again during a diet.Follow us on IG: @alicia_nance_ @casie_anneOne on One coaching:www.team-vigor.com

In this episode, Casie and Ali discuss the importance of hiring a coach through the holidays. It is important to look at a coach more than just a diet. A coach has many other responsibilities including accountability, mind set coaching, and educating. Tune in to listen to the reasons we think it is important to put your health first now instead of waiting until January!Follow us on IG:@alicia_nance_ @casie_anneOne on one coaching: www.team-vigor.com

In this episode, Casie and Ali talk about ways to find balance in your life. 8 ways to be exact. Listen in to hear some tips that could help you get through this holiday season. Follow us on Ig:@alicia_nance_ @casie_anneOne on One coaching:www.team-vigor.com

In episode 50, Casie, Ali, and Kaitlyn are all back together again. We discuss the differences and similarities in the Whoop Band and FitBit and which one may be better. Also can we grow a booty while dieting and what are the best exercises for glute growth. Last, we discuss when it is important to track macros while eating at restaurants, and the best way to order for tracking. THIS IS EPISODE 50!!! So we are doing a GIVEAWAY!! $50 to Starbucks of course!!Leave us a review, screenshot, and tag us in your stories!! We will pick a winner shortly!Follow us on social:@alicia_nance @casie_anne @kaitlyn_tynerOne on One coaching:www.team-vigor.com

In this episode, Casie and Ali talk about all about accessories while lifting. Wrist wraps, straps, belts, lifting shoes, and knee sleeves. Listen to the pros and cons and when to use them and not use them. Also, they cover why we find maxes whether it be 1 rep max, 3 rep max, 5 rep max. Last, can you grow a booty while dieting??!! Tune in to find outIG: @alicia_nance_ @casie_anneApply for one on one coaching:www.team-vigor.com

In this episode, Casie and Ali discuss mental health and different coping strategies. The importance of taking care of your mental health is on the rise. Stress and anxiety are the leading factors that create a sense of instability within ourselves. It is important that we take care of our mental health just as much as our physical health. Follow us on IG: @alicia_nance_ @casie_anneVisit our website: www.team-vigor.com 

In this episode, Casie and Ali discuss what you can expect when hiring a coach, more specifically when hiring us as coaches.Does everyone just get put on a "diet?"How do we transition into eating more food instead of dieting? What can clients expect from a workout program?We answer these questions plus more. Follow us on IG: @alicia_nance_ @casie_anne

In this episode, Casie and Ali talk about social media vs reality and how it is important to not compare ourselves to things we see on social media. Catch us on IG: @alicia_nance_ @casie_anneOne on One Nutrition and Programming: www.team-vigor.comAli@team-vigor.comCasie@team-vigor.com

In this episode, Casie and Ali discuss 5 very important secrets to losing FAT!! Catch us on IG: @alicia_nance_ @casie_anneOne on One Nutrition and Programming: www.team-vigor.comAli@team-vigor.comCasie@team-vigor.com

In this episode, Casie and Ali discuss the importance of shifting your mindset whether it be from a position of a mindset shift from dieting to reversing or shifting your mindset to prepare for a diet. 

In this episode, Casie and Ali answer questions regarding training and nutrition. We cover topics on glute training, cardio, programs, progressive overload , tempo training and pause reps and many other training questions all the way to reverse dieting, healthy snacks, vegetables,  as well as hormones and sex drive plus other fun questions.This was a fun podcast to record with a lot of great information! Follow us on IG: @alicia_nance_ @casie_anneOne on one training or download one of our free guideswww.team-vigor.com

On this episode of Coffee with Casie and Ali, they discuss some of the different elements that go into what the scale number is saying and why it is important to look at your progress beyond this one number. The number on the scale is ONE factor in our progress and can fluctuate based on things we can control and things we cannot control.Stress, Sleep, Hormones, and inconsistency are just a few of the factors that go into what tha number is telling us.How can we combat some of this and how can we simply stop relying so much on what one number is saying?Listen now!Follow us on IG @alicia_nance_ @casie_anneOne on one coaching: www.team-vigor.com

In this episode, Caise and Ali discuss the differences in dieting for physique goals vs dieting for lifestyle. For one on one Coaching visit www.team-vigor.comFollow us on IG @alicia_nance_ @casie_anne

In episode 40, Casie and Ali discuss trigger foods and how to combat hunger. What are trigger foods?How can you do to identify and help get past them?You can also listen for tips on how to help dal with hunger especially on a diet. Remenber hunger is part of the process. It is not a bad thing but it can get uncomfortable. Some easy and simple tips can help to make the feeling a little easier. Follow us on IG:@alicia_nance_ @casie_anneFor one on one nutrtion coaching or programming inquire at www.team-vigor.com

In episode 38, Casie and Ali discuss how to know when it is time for a mini cut.1. You have been at maintaince or a surplus for a while (3+months).2. When you feel you are forcing food.3. Prep before the prep.4. Starting to have self image issues5. Digestion is becoming an issue. For one on one coaching apply at www.team-vogor.comFollow us on IG:@alicia_nance_ @casie_anne

In this episode, Ali and Casie talk about Ali's competition in Charleston.

In this episode, Casie and Ali discuss the cost of competing. Finacially, physically, and mentally competing has it's costs. Tune in to this episode to see if you are ready to take on the competition world! Then head over to our website www.team-vigor.com and grab a free downloadable copy of our program about competing. Follow us on IG: @alicia_nance_ @casie_anneFor one on one coaching inquire www.team-vigor.com

In this episode, Casie and Ali discuss the different forms of cardio and what they prefer to do with their clients. Strength training should always be prioritized, but cardio has a time and place to be utilized as a tool in a fat loss diet. Follow us on IG:@Alicia_nance_ @casie_anneOne-on-one coaching visit our websitewww.team-vigor.com

In episode 37, Casie and Ali start off by talking about Ali's prep update to her first show to Team Universe. Then they dive into mislabeled nutrition lables when it comes to accurately calculating calories. Follow us on IG:@alicia_nance_ @casie_anneOne on one Coaching - Nutrition, Workour Programming, Posingwww.team-vigor.com

In this episode, Casie and Ali discuss when maybe it's time to take a step back from counting macros.How do you know?Weighing and counting is overwhelmingYou feel it is time consumingYou do not have a good idea of nutrition i.e. knowledge of macronutrientsToo obsessive and becoming too strictWhat do you do?Implement healthy habits3-5 protein servings a dayFocus on spreading out and not ending the day with a lot of protein left to get in.Helps maximize protein synthesis2-3 servings of vegetables and fruits80/20 rule on processed foods6-8 hours of sleepCreate good bedtime routineWater intakeMinimize alcohol Follow us on the gram:@alicia_nance_@casie_anneOne on one coaching:www.team-vigor.com

In episode 36, Casie and Ali talk about expanding your knowledge in your field of choice. Whether it be something in your career field or just a hobby, take time to learn more about it. Dive deeper into it through reading, attending seminars, continuing education or certifications, or simply just networking with people who share similar ideas and values. You will see that it is motivating and will light a fire in you.Follow us on the socials:IG: @alicia_nance_ @casie_anneCheck out our website or apply for one on one coaching:www.team-vigor.com

In episode 35, Casie and Ali had the pleasure of interviewing Tawna Eubanks-McCoy. She is a 5x Professional League Olympia Competitor, 4x Professional League Contest Winner, published fitness model and a Sports Illustrated swim seach top 35.Tawna discusses her journey into getting into bodybuilding, the Olympia stage, her battle with Breast Implant Illness and the road she has taken to prioritize her health. Owner of Hidden Gym in Allen, Tx, she has some great plans for the future. Tune in for a great listen.Follow her on Ig: @Tawnaeubanksmccoy and check out her your tube channel @tawnaeubanksmccoyFollow Casie and Ali on IG:@alicia_nance_ @casie_anneSign up for coaching:www.team-vigor.com

In episode 34, Casie and Ali discuss the top pieces of bad fitness advice. You have heard them all, now find out what we think abou them and what our advice is.For nutrition coaching or programmed workouts check out our website www.team-vigor.comFollow us on IG:@alicia_nance_@casie_anne

In episode 33, Casie, Ali and Kaitlyn discuss how they approach rest days including nutrition, activity levels, cardio, and more. Should nutrition and calories stay the same?Should you still hit your step count goal?Can you still do cardio on rest days?How many days a week is it ideal to rest?Follow us on IG:@alicia_nance_@casie_anne@kaitlyn_tynerVisit our website for client inquiries on one on one coaching:www.team-vigor.com

In this episode, Casie and Ali talk about meal timing.How often should you eat protein?How many carbohydrates should you have prior to workout?What about post workout?Should you cut off food at a certain time everyday?These and many more questions are answered in this podcast!!!Plus more details on our 14 week summer course being offered to educators!!We hope you enjoy!Follow us on IG:@alicia_nance_@casie_anne

Sorry boys, this one is for the ladies. Unless of course you wanna learn some new info. In this episode Casie and Ali go over reasons you may lose your period and how to fix it. Also we talk about the side effects from a prolonged loss of period and is it ok to not have one?Follow us on IG:@alicia_nance_@casie_anne

In episode 29, Casie and Ali discuss the topic confidence. The most rewarding part of our jobs is watching the confidence of someone change for the better. Feeling good in your skin can bring a new level of mental wellness that you may not realize. Confidence can be a powerful tool.

In episode 28, Casie, Ali, and new Team Vigor coach Kaitlyn discuss what biofeedback is and how to use it to keep progressing along their journey. 

In episode 27 Casie and Ali discuss what to look for in hiring a coach. Things to maybe consider would be cost, education of coach (degree or continuing education, certifications?), approach to dieting, or how do they track progress.Not every coach will work for anyone. Do your homework before investing in somebody.Follow us on IG:@alicia_nance_@casie_anne

In episode 25, Casie and Ali invite Kaitlyn Tyner on the podcast to discuss her blog Cooking without Chaos.In her blog, each week Kaitlyn lays out a game plan for cooking for the week. She includes everything from the grocery list, how and what to prepare, and how to put meals together each night. She even provides macro breakdown.Head on over to Cookingwithoutchaos.wordpress.com to check it out!Follow us on IG:@alicia_nance_@casie_anne@kaitlyn_tyner