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...

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...

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 @teamvigorcoaching Interested in one on one coaching or have questions? Reach out!! email us...

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 @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.  Follow us on IG: @alicia_nance_ @casie_anne @teamvigorcoaching Online...

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_anne YouTube: Alicia...

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 @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...

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! Follow...

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...

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...

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...

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...

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...

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:...

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 holidays 3. 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! Follow us on IG: @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