Coffee with Casie and Ali: Recent Episodes
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!!
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@alicia_nance_ @casie_anne @teamvigorcoaching
Reach 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.
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@alicia_nance_ @casie_anne @teamvigorcoaching
One 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.
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@alicia_nance_ @Casie_anne @teamvigorcoaching
Interested 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.
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@alicia_nance_
@casie_anne
@teamvigorcoaching
one 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.
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@alicia_nance_
@casie_anne
@teamvigorcoaching
Online 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.
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@alicia_nance_ @casie_anne
YouTube:
Alicia Nance
One-on-one coaching
www.team-vigor.com
Ali@team-vigor.com
Casie@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!
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@alicia_nance_
@casie_anne
@teamvigorcoaching
One 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
@teamvigorcoaching
one 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 @Teamvigorcoaching
Want 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!
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@alicia_nance_ @casie_anne
One-on-one nutrition coaching or custom programming (workouts), Meal suggestion templates, or to purchase already made workout programs:
www.team-vigor.com
Or send an email to:
Ali@team-vigor.com
Casie@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!
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@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!
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@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.com
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@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.
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@alicia_nance_ @casie_anne
Check 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_anne
One 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_anne
Sign 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_Anne
Apply 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_anne
One 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_anne
Visit 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.
- SAD: Seasonal Affective Disorder: What is it? Who gets it? How can we overcome it?
- How to avoid overeating through the holidays
- Reverse dieting doesn't always mean you wont eat low calories again during a diet.
Follow us on IG: @alicia_nance_ @casie_anne
One 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!
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@alicia_nance_ @casie_anne
One 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_anne
One 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_tyner
One 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 out
IG: @alicia_nance_ @casie_anne
Apply 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_anne
Visit 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 discuss 5 very important secrets to losing FAT!!
Catch us on IG: @alicia_nance_ @casie_anne
One on One Nutrition and Programming: www.team-vigor.com
Ali@team-vigor.com
Casie@team-vigor.com
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_anne
One on One Nutrition and Programming: www.team-vigor.com
Ali@team-vigor.com
Casie@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_anne
One on one training or download one of our free guides
www.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_anne
One 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.com
Follow 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_anne
For 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.
- You have been at maintaince or a surplus for a while (3+months).
- When you feel you are forcing food.
- Prep before the prep.
- Starting to have self image issues
- Digestion is becoming an issue.
For one on one coaching apply at www.team-vogor.com
Follow us on IG:
@alicia_nance_ @casie_anne
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_anne
For 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_anne
One-on-one coaching visit our website
www.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_anne
One on one Coaching - Nutrition, Workour Programming, Posing
www.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 overwhelming
- You feel it is time consuming
- You do not have a good idea of nutrition i.e. knowledge of macronutrients
- Too obsessive and becoming too strict
What do you do?
- Implement healthy habits
- 3-5 protein servings a day
- Focus on spreading out and not ending the day with a lot of protein left to get in.
- Helps maximize protein synthesis
- Focus on spreading out and not ending the day with a lot of protein left to get in.
- 2-3 servings of vegetables and fruits
- 80/20 rule on processed foods
- 6-8 hours of sleep
- Create good bedtime routine
- Water intake
- Minimize alcohol
- 3-5 protein servings a day
Follow us on the gram:
@alicia_nance_
@casie_anne
One 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_anne
Check 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 @tawnaeubanksmccoy
Follow Casie and Ali on IG:
@alicia_nance_ @casie_anne
Sign 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.com
Follow 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_tyner
Visit our website for client inquiries on one on one coaching:
www.team-vigor.com
In this episode, Casie and Ali talk about meal tim
ing.
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
In this mini episode, Ali talks all about habits. What are atomic habits? In James Clear's book Atomic Habits he emphasizes the importance of just bettering yourself 1% everyday. Listen to this quick podcast and try to implement something new in your life.
In episode 24, Casie and Ali talk about the differences between muscle soreness and injury. They discuss what can cause muscle soreness and how to overcome it. When it comes to injury, they discuss precautions to take and when and how to return to exercise.
For coaching visit www.team-vigor.com
Follow us on IG!!
@Alicia_nance_
@Casie_anne
For an extensive breakdown of show notes CLICK HERE
For one on one coaching ...either nutrition or programming...visit our website at www.team-vigor.com
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@alicia_nance_
@casie_anne
In this episode, Casie and Ali discuss 10 tips for beginners. We go into depth on each of these points.
-
I always say give yourself grace in the beginning. Be patient with yourself and know that it will get easier. So stop freaking out.
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Get to know your tracking app. I am a pro with My FitnessPal. Ask any of my clients; I’m basically tech support. I can only speak for MFP so that’s what I’m referring to below.
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Pay for the upgrade. I believe it is worth it and much cheaper if you just pay for the year at once. The upgraded version gives you the ability to set goals in grams instead of % and lets you set countdown macros at top of diary and other helpful features.
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TURN OFF EXERCISE CALORIES in app.
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I aim for hitting protein targets first and staying within calories for fats and carbs. I find that clients have the hardest time with protein. Once we get that down then let’s start focusing on getting closer to our carb and fat targets.
6.Enter foods the night prior for the next day. This will be your “meal plan.” It’s easier to follow a plan plus you will get to the end of the day and not have 500 calories to eat at 9pm.
7.Always double check macros on foods in the app. Many people enter things wrong so always check. I try to scan as many foods as you can if they are something that has a barcode but still check those macros.
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Do not start right out the gate with trying to fit junk food into your macros. That is not the point of macros. You can have flexibility but don’t be a jerk.
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Make it a goal to educate yourself on foods, food labels, and ingredients in foods. I am here to guide you and help, but not here to do everything for you. I am a coach so I will coach you.
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Prioritize water before any other fluids. Diet drinks are ok as long as you are still getting your water intake.
Follow us on the socials!!
Ig: @Alicia_nance_
@casie_anne
Contact us at www.team-vigor.com for one on one coaching
In episode 21, Casie and Ali discuss tracking calories burned. When should you track this data? Is it accurate? Should you include exercise calories in your food tracking app? They cover these questions and others in this episode.
Follow on social media:
Ali @alicia_nance_
Casie @casie_anne
Apply for coaching:
www.team-vigor.com
In episode 20, Casie and Ali discuss dieting while pregnant or breastfeeding.
Dieting doesn't just mean restricting calories. It can mean following a certain lifestyle in regards to the way you eat foods.
Following a diet plan during pregnancy can help a client from gaining unnecessary weight gain. As well make it easier to lose pregnancy weight after having baby.
With breastfeeding, following a higher fat diet while in slight calorie restriction can help to lose baby weight while not disrupting the milk supply.
What about working out while pregnant? Take a listen to this episode to get some great advice about staying fit while pregnant or how to get that pre-baby body back.
In episode 19, Casie and Ali discuss the glycemic index. Here is a summary of some things in the episode.
- The glycemic index (or GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar (glucose) levels after eating.
- Foods with a high GI are those which are rapidly digested, absorbed and metabolized and result in marked fluctuations in blood sugar (glucose) levels.
- Low GI carbohydrates – the ones that produce smaller fluctuations in your blood glucose and insulin levels – is one of the secrets to long-term health, reducing your risk of type 2 diabetes and heart disease. It is also one of the keys to maintaining weight loss. Here is the evidence.
- Scale 0-100 High 80-90 lower than 50 low glycemic
- Higher GI = risk of chronic disease risk 40% more likely to get diabetes or cardiovascular disease
- High fiber + low GI = strong relationship to reducing chronic disease
- Low GI does not = high fiber
In episode 18, Casie and Ali discuss diet culture and what this means.
Over the past few years many individuals have started following a system of beliefs referred to as diet culture that prioritize their weight over well-being. Diet culture is the glorification of losing weight at all costs.
In our society, we see diet culture almost everywhere we turn:
- Individuals discussing their newest diet to lose weight;
- Justification of eating what we want because we “haven’t eaten all day” or “had a intense workout this morning”;
- The never-ending cycle of thought, “I’ll start my diet/exercise routine on Monday/tomorrow”;
- Routing my self worth in my weight, size of my jeans/clothes, or how little I can eat;
- Advertisements for weight loss products/diet programs/exercise equipment that tell us we are not good enough if we are not pursuing weight loss or are not currently thin/muscular;
- Complimenting others on their size/shape/weight loss;
- Comparing our bodies to others’ and deriving worth (ie. “I am better than her because I am thinner” or “She must be better than me because she is thinner”)
In this episode Casie and Ali discuss the health benefits of sodium.
Here are some key notes from the episode:
- Essential electrolyte needed for muscles to contract, maintain proper fluid balance, conduct nerve, impulses,
- Natural antihistamine
- Important for maintaining proper stomach ph
- Lowers stress
- Low sodium studies have showed increased insulin resistance
- Study 152 people found that insulin resistance increased after 7 days on a low sodium diet.
- Mixed studies when it comes to showing lowering salt reduces risk in heart disease. In a 2011 review, reducing sodium didn’t reduce the risk of dying from heart attacks or strokes, and it increased the risk of death from heart failure
- Crucial for maintaining blood volume
- More blood pumping through you = better oxygen delivery to your muscle and nutrient delivery to cells. Helps in lifting and aids in recovery
- Whole food diets = less sodium so you must add in
- Track condiments and fluids that are not water bc they have sodium
- FDA says limit to less than 2300 mg a day. That is wrong. Honestly this should be your minimum amount a day. Goes back to the research study.. Less than 2300 mg a day = higher mortality rate.
- Stay consistent with sodium
Potassium
- Important sodium and potassium need to balance out
- A diet higher in sodium and low in potassium causes an imbalance that can contribute to heart disease and high blood pressure
- Sources of potassium
- Greens, salmon, beans, potatoes, bananas, and avocados
In episode 16 Casie and Ali discuss the approach they take to their own training and when programming for their clients.
In episode 15 Casie discuss supplements they take and recommend to their clients. We cover vitamins/mineralss, hormone support, pre-workout, and post workout / recovery.
Shop linked supplements on Amazon at www.amazon.com/shop/alicia_nance_or
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In this episode Casie and Ali discuss when the right time to start getting ready for that summer body.
In episode 12, Casie and Ali discuss the topic of binge eating. Casie, experiencing with binge eating disorder herself, talks about how she has overcame it.
In this episode, Casie and Ali have special guest Katy Woolley a Team Vigor client. Katy discusses her journey from losing 60 lbs to making it on stage at her first bodybuilding competition.
In this episode, Casie and Ali discuss how to know when you are ready to start a diet or if you are ready to compete. Plus the BIG ANNOUNCEMENT!!
In episode 9 Casie and Ali discuss Do's and Don'ts of going to holiday parties while trying to stay on track with your diet.
In episode 8 Casie and Ali discuss the pros and cons of meal plans vs tracking.
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@alicia_nance_
In this episode guest speaker Kaitlyn Tyner discusses her journey with dieting and reversing. She explains her complete change in mindset regarding food, the scale, and how she now views her body. It is about more than just eating food. Follow her on instagram for great meal ideas!
IG: @Kaitlyn_Tyner
@Alicia_nance_
In this episode Casie and Ali discuss what a reverse diet is and the benefits of properly reversing after a fat loss diet or coming off stage from a competition.
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Ali: @Alicia_nance_
Casie: @casie_anne
In this episode Casie and Ali discuss the effects alcohol have on your body in relation to metabolism. Just in time for the holidays, they discuss how to track macros for alcohol according to drink calories. Ending the podcast, they discuss tips to take into the holidays on how to avoid over drinking and over eating.
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Ali: @Alicia_nance_
Casie: @casie_anne
YouTube: Casie & Ali
In this episode, Casie and Ali discuss tracking macros. We talk about what tracking apps we use. How, when, and what to do track. We also go over the differences in tracking for lifestyle and competitor clients. Also covered is intuitive eating vs tracked and should you track on the weekends. We hope you guys enjoy this episode!
Find us on Instagram:
Ali: @Alicia_nance_
Casie: @casie_anne
YouTube: Casie & Ali
In this episode Casie and Ali discuss the basics of macronutrients. They go over the 3 components that make up what macronutrients are: proteins, carbohydrates, and fats. They also take it a step further and help you figure out how many macros you should be eating in your diet by telling you the methods they use for their own clients.
- Micronutrients:
- Water soluble vitamins (B1, B2, B6, B12, vitamin C, folic acid)
- Fat soluble vitamins ( Vit A, D, E, K)
- Minerals (calcium, potassium, sodium, iron, zinc)
- Water
- Macronutrients:
- Carbohydrates
- Protein
- Fats
- Breakdown of carbs:
- 4 cal/gram
- Fuel during high intensity exercise
- Fuel for your brain
- Breakdown of Protein
- 4 cal/gram
- Important for stimulating muscle development
- Protein and strength training together are responsible for Muscle Protein Synthesis. Also spreading protein evenly throughout day helps MPS vs eating just a couple of big meal.
- Greater protein amounts DOES NOT equal greater muscle building
- More satiating … keeps you feeling fuller
- IMO most important macro
- Generally I will start clients .8g - 1g per body weight. IF they like protein I will go a tad higher
- Breakdown of fats:
- 9 cal/gram
- Fuels moderate intensity to longer-term exercise
- Important for healthy hormones
- Generally I start clients at 30% fats of total calories
- How to determine what macros you should be eating
- First determine your basal metabolic rate (BMR) - The amount of calories your body needs by resting… no activity to maintain weight. I use the Harris-Benedict formula. (Adult female: 655 + (4.3 x weight in lbs.) + (4.7 x height in inches) - (4.7 x age in years) = BMR
- Then multiply that number by activity rate. 1.2 - light exercise 1-3 times a week, 1.55 moderate activity 3-5 days, very active hard 5-7 days
- This will give you a total number to MAINTAIN weight. From there I either cut calories or increase calories depending on goal.
-
How to determine how much of each macro from calories
- I start with protein first. Depending on dieting history and body type I will determine protein from body weight. If they can I will simply stay with 1 g / lb body weight. If they have quite a bit of weight to lose I will put protein at what their goal weight is.
- To determine fats: I generally start with fats totaling 30% of total calories. Divide this number by 9 and you will get your fats.
- The rest is filled with carbs: I add up calories from protein and calories from fats. Subtract this number from total calories, divide by 4 and you have your carb total.
- The other way is to have the client track calorie intake for a week along with weight and report numbers to me. To me this is easier in tweaking macro for each person rather than formula.
- It is still trial and error for the first few weeks and macro numbers may have to be tweaked.
- Each week macros may or may not be adjusted based on weight, pictures, and biofeedback.
-
**Casies Method: Bodyweight x 10 = Calories
-
macro sources**
-
Protein: normal animal meats, protein powder, BARS?, egg whites, whole eggs, etc…
- Carbs: breads, rice, cereals, vegetables, fruits, cream of rice …(just go over our favorites)
-
Fats: oils, nuts, nut butters, avocados...etc
-
Macro hacks??
-
Sugar free syrups, skinny syrups, condiments
This episode is part 2 to getting to know Ali and Casie. They discuss prepping during quarantine and their show experiences in 2020.
Find us on Instagram:
Ali: @Alicia_nance_
Casie: @casie_anne
YouTube: Casie & Ali
In this episode Casie and Ali introduce themselves. You will find out what the podcast will be over and they each go over their backgrounds and history of lifting and dieting and how they met one another.
Show notes and links:
Flex joint supplement (use code 'Brogrand' for 20% off) https://www.corenutritionals.com/products/core-flex?_pos=1&_sid=78dd237e5&_ss=r
Find us on Instagram:
Ali: @Alicia_nance_
Casie: @casie_anne
YouTube: Casie & Ali