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!

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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

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@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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In this episode, Casie and Ali discuss 10 tips for beginners. We go into depth on each of these points.

1. I always say give yourself grace in the beginning. Be patient with yourself and know that it will get easier. So stop freaking out.

2. 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.

3. 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.

4. TURN OFF EXERCISE CALORIES in app.

5. 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.

8. 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.

9. 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.

10. Prioritize water before any other fluids. Diet drinks are ok as long as you are still getting your water intake.

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@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.

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Ali @alicia_nance_
Casie @casie_anne

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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 
•