Accountability at it's finest. Getting contest ready is a detailed process. It comes down to the integrity and full dive into a weekly physique and mental check in. We analyze specific health variables, weight, progress photos, and create a plan each week to get you to your ultimate goal. The stage, the win, the physique that you have built, finely tuned and ready to rumble. You'll have access to your Coach via text message, e-mail, and the Trainerize application (coming soon!)
We work with you to build a meal plan that you love (if you LOVE structure) OR we can teach you the basics of flexible dieting! You'll learn how to log, eat what and when you want, and reach your goals in the same amount of time as you would a meal plan! Nutrition guidance every week will provide you with optimal energy, solid muscle pumps, focus, and a well-balanced, conditioned physique that you're proud of.
Your weight training programs will be strategically designed and broken down simply to enhance your aesthetics in your competitive journey. Programs are adjusted in a progressive manner in order to emphasize physical shape, create visual proportion, build muscle, optimize functionality, and reveal appropriate conditioning you can see and feel. Programs come equipped with specific exercises, sets, repetitions, rest times, and creative instruction for super sets, pauses, pulses, and more.
If cardio is paired with your weight training program, you will have specific instructions or recommendations for cardio that can include: beats per minute, calorie goals, and steps. Cardio can help enhance conditioning when paired with weight training. It can also provide a better negative energy balance for fat loss.
You'll receive supplement recommendations and changes throughout your contest preparations. You'll know why you're utilizing it, when you're taking it, and how much of the supplement you're taking. Our motto is, less is more to begin. You will also receive an easy to read supplement and nutrient guide to keep with information about 100+ bodybuilding supplements; for your own knowledge!
You'll have protocol additions for peak week; putting the frost on that physique cupcake for the stage. Daily to twice daily check ins will be instructed depending on multiple variables. The horror stories you have heard are not what works. On TEAM CASEY, you are instructed to not change a thing if everything (water, sodium, increasing calorie intake) is giving us that show day conditioning! Normal water intake, macros/meals, supplements, structured around your weight training and cardio to decrease cortisol, optimize digestion, and allow glycogen to store for full, pumpable show day muscles.
Your health is priority as we take your body to the extremes during contest preparation. We may request: full blood panels (hormone, CBC, electrolytes, In-Body and Dexa scans, food sensitivity test (Everlywell), microbiome make up tests (Thryve), and anything else we dem necessary during contest prep.
"I love being able to see my athlete's evolve into true professionals on the stage and off. My goal is to share my knowledge and experiences in order to better, not just their physique and competitive goals, but to help athletes find success and balance in all aspects of their lives. I live and work with integrity as a Coach and active, successful IFBB Bikini Professional. My goal and belief is to guide, push, and support other devoted athletes and individuals with the same intent."
- TEAM CASEY Owner, Head Competition & Improvement Coach, Casey Torres