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
  • 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

 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