Accountability at its finest. Getting 'contest ready' is a detailed process. It comes down to the integrity and full dive into a weekly physique and mentality check-in. We analyze over 10 specific health variables that include gut health and regularity, your cycle and natural womanly being, weight or body composition, 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 check-in platform.
If you're not "all-in" with Flexible Dieting, we will work one on one with you to build a free-flow meal plan that you love (you structure lovers!). For our flexible dieters out there, you'll receive guidance and insight on how to log, eat what you want, and reach your goals in the same amount of time as you would a meal plan! Nutrition guidance through macronutrients, vitamins, and minerals every week will provide you with optimal energy, solid muscle pumps, focus, and a well-balanced, conditioned physique that you're proud of on show day.
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 supersets, pauses, pulses, and more. We leave nothing open-ended.
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.
Once you learn the fundamentals of posing from an outside recommended source, Casey herself can provide posing critiques, adjustments, flare, and other recommendations that are crucial to your success and confidence.
It is very important that you stand out and look very polished on show day. That is how you take months of work and display it in the best way possible in order to win. If any of these things are out of place, it could effect your overall placing. Casey is here to help!
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. On TEAM CASEY, if you're physique is aligned and you are ready to get on stage, you are instructed to not change a thing if everything (water, sodium, increasing calorie intake) is giving us that show day conditioning! We like a "don't fix it, if it isn't broken" approach to peak week. 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.
We know that this can be mentally tough, but it is worth it! Did you know the first two weeks after a contest is when you're insulin is the most sensitive? That means you can gain fat easiest during this time period. Having a plan and the support you need is going to make this process much more successful.
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!
Your health is a 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 tests (EverlyWell), microbiome makeup tests (Thryve), Dutch testing, and anything else we deem necessary during contest prep in order to get you to your goal as safely and healthy as possible.
There’s not a specific moment, more so just overall gratitude for how Casey handles different situations I bring her. She’s always been very black and white, No BS, but responds in an understanding way or she makes the response an educational lesson. Just as a coach should be. This type of response makes me feel safe to continue to be open/honest and it sets the expectations clear for both of us. Aka: she’s a coach who genuinely cares about her athlete's overall well-being.
Joining Team Casey has been the best investment for my overall health and competitive journey. My mental health has been in the best place for my competitive season. This is because the overall prep game-plan has been strategically planned by Casey after we had a detailed conversation of my history, fears, goals, and expectations.
She and her team walk and talk about overall female health. Mental health, physical health, competitive health, and sexual health. There’s no guessing if this team will be right for you. You WILL see results and gain much more confidence along the way.
Also to mention, going back on overall health. I’ve been able to have a sex drive during prep! (This was never the case in the past) HELLO HAPPY DAYS! :D These women coaches stick to their word of being a true female role model.
Celia Jenkins - 3rd Place Nashville Fit Show (All Women's Contest) & Winner of the Overcomer Award
There are coaches and then there’s Casey.
Casey and I met in a magical way at the Tahoe Show in 2020, when Casey, donned in her antler crown, helped me straighten mine. We had a pretty immediate connection, and she welcomed me onto Team Casey with open arms. Since then, Casey has completely changed the game, and, therefore changed my life.
One key thing that Casey and I have in common, and a reason why we mesh so well is our ability to see the potential. I was drawn to Casey’s coaching style because it is evident in everything she does that helping her clients see and realize their full potential is priority one.
Casey doesn’t follow a formula… she is the formula. Each and every client gets first-class, custom, and PERSONALIZED attention to create their own unique recipe for success! Casey is a fountain overflowing with valuable experience, earned wisdom, and critical knowledge; she has shown me how this lifestyle can be realistic, sustainable, and FUN!!
Casey plays many roles as a coach; she’s a teacher, a shoulder to lean on, tough love when necessary, a problem-solving master, a sculptor with a chisel, a scientist, a leading example to follow, and your biggest advocate. Casey has amassed an impressive network of valuable resources; if ever there arises a question that needs an answer, it never alludes for long! No stone is left unturned.
Casey’s stellar coaching has taken my bikini career to new heights. We are steadily building, growing, learning, and developing; regularly setting and achieving goals along the way. It is a powerful fiery motivation to have a coach who sees your dreams and not only makes them her own but works tirelessly to see them achieved. Team Casey IS the dream team; together I know that we can accomplish anything… and we will!!
Aleecia Peters - NPC Bikini Athlete
In the early part of 2018, I started my first competition prep where I never made it to the stage. Unfortunately, that journey was an unhealthy one so I made the difficult decision to not go through with the competition. I've never been the type of person to not finish what I started but my instincts told me it wasn't the right time. Several months went by and I couldn't shake off the feeling that I failed...I had to prove to myself that I could follow through with what I started. I've always followed Casey's impressive career and her passion for coaching so in October 2018 I finally reached out to her to inquire about coaching. Since Day 1, Casey has been the most responsive, thorough, professional, and caring coach. After going through my health history and previous prep experience, she didn't recommend jumping into competition prep right away. Her first priority was getting my body (and mind) back to a healthy state and she did just that. Once we reached that healthy state, then we moved into competition prep mode. Throughout the entire prep - I ate lots of whole foods, felt energized, no crazy supplements, powerful workouts, and most importantly I was strong and healthy. Keep in mind Casey's coaching never changed over the past 6 months - extremely knowledgeable, consistent, meticulous, responsive, and caring. Then show day finally arrived, I was already proud for so many reasons - great prep experience, actually made it to show day, and developed a pretty cool relationship with an awesome human being. April 13, 2019 will be a day I will never forget - I walked away with 7 awards...literally every single bikini title in the show. The setback I had in 2018 really set me up for the best comeback I could have every imagined. There is NO WAY this would have happened without Casey. She is the true definition of a leader and I'm truly honored to have her as my coach. She is the most hardworking, genuine, and inspiring human with a heart of gold. There is literally nothing that Casey will not do for her girls...that has been my experience the entire time I've known her. I will forever be grateful for crossing paths with Casey and look forward to crushing future goals together!
2019 Virginia Classic Overall Bikini Champion & Clash Of The Titans Overall Bikini Champion, and 4, 1st Place Bikini Wins, & first National show (5th)
Loyal, diligent, supportive, observant, reliable, determined, and organized are all words that I would use to describe Casey. Every check-in, email, and protocol adjustment provided by her is strategic and has comprehensive thought behind it. You can hear the knowledge and passion she has for this sport every time you speak with her!
Casey takes a holistic approach to competition preps and sets her athletes up to be the best version of themselves. She keeps her athletes healthy and happy by pushing on the gas when it is time but also knowing when to pull back. Casey has allowed my body to work in phases, which, in turn, has allowed us to create my best physique to date!
My mentality and love for bodybuilding have evolved immensely since being on Team Casey. Whether I am in prep or in a building phase, I wake up every single day ready to give it my all, without any hesitation. Casey has allowed me to see prep and improvement season in a new, bright light! It has made my experience beyond enjoyable.
One thing I really value is Casey’s attention to detail when it comes to an athlete’s health. She will work day in and day out to make sure your body is functioning optimally. She is not afraid to try a new approach or switch up your plan. Casey’s coaching is not a one-size-fits-all. She takes the time needed to support each athlete every single day.
The love Casey has for her team is undeniable. She truly puts her heart and soul into growing every single athlete. Whether her athletes succeed, struggle, win or lose, she is behind the 1,000 percent and feels all those emotions too. Then we get right back to the drawing board!
One quote that constantly reminds me of Casey’s outlook on competing is “control the controllable.” In order to be a successful athlete, you need to focus on doing and being your absolute best. If you continue to put in the work, you will succeed. She always puts a positive spin on any situation, which allows her athletes to stress less and be more confident. No matter what happens, Casey will have you ready and pumped up for the stage!
I am forever grateful for having Team Casey & Casey in my life! I can’t wait to continue to evolve as an athlete with the best support team behind me!
Samantha Vogl - 2020 National-Level Bikini Athlete
I’m just your typical local 'Yinzer' trying not to add those extra fries on the salads and sandwiches to my hips and belly. I never followed the fitness world much but would browse the occasional athletes that would pop up on social media. Hate to be cliche but social media lead me to a great friend, coach, and mentor. I contacted Casey in October of 2018 looking for guidance and accountability in the gym. We started working together during the holiday season which I was nervous about because who doesn’t want to stuff pumpkin everything in your belly? Pleasantly surprised, Casey was able to pop in pumpkin cake and brownies into the mix to keep me happy and full. I even had FREE days of eating throughout the holiday season. During the month of December, I told Casey that I was ready to dive headfirst into prep and see what this body could do. I was beyond nervous and never thought I would look the part but I kept showing up.
Things were starting to fall into place and everything came crashing to a halt in early February. One morning I woke up and my entire leg was numb and swollen. I could barely walk let alone feel my toes. My world was flipped upside down when I was diagnosed with a DVT (Deep vein thrombosis or blood clot). I cried and cried and thought all of my hard work was going to be washed down the drain. I immediately texted Casey, and she filled me up with optimism and good vibes. We came up with a plan with my medical team for my safety and health. Fortunately, there was light at the end of the tunnel and I was able to step on stage just over three weeks from my hospital stay.
If that isn’t testimony enough to how Casey prepares her athletes I’m not sure what is. My body was conditioned and ready weeks in advance. Even after taking weeks off from all activity and starting new medications and dealing with never-ending edema. I’m beyond grateful that she has never been more than a text or an email away. Always pushing me to not dwell on the “what if’s” and keep shining onto the next feat.
One of the most important things to keep in mind when looking for a coach whether it be competition prep or lifestyle is — are they following what they tell you to do? Are you feeling GOOD or just getting by? I can confidently say that Casey’s #1 priority is her client's health. Not once did we need any “magic” pills to prepare my body for the stage. Under her guidance and expertise, we continually arrive at the stage better and better each time. Finally, Casey is able to keep it professional when coaching but her best quality is being able to turn it off and being a great friend. She’s genuinely an awesome human being with who I’m honored to be friends with and work with every day!
Michelle Mazza - Multiple Class Wins, Arnold Classic, & first National show (10th) (2019)
As a 37-year-old mother of 2 teenagers with no self-confidence, I reached out to Casey for coaching. I followed her career on IG and was amazed at how heartfelt and genuine she seemed while having the best body I had ever seen. Her immediate response back made me realize that not only was I gaining a coach, I was also going to be gaining confidence and support that I have never had in my whole life. In my first prep, my body looked better than it had when I was a very active 20-year-old. Every prep I listened to everything she said and my body transformed into a better package every single time. Not only did my body change, but today I have the confidence and self-discipline that will stay with me in life and it even makes me be a better parent. She doesn't coach but rather leads her girls to success and is there every step of the way. I'm blessed to be a part of the Team Casey family and more blessed that she has become a very best friend and sister.
Adriana Hart - Multiple Top 5 Placings in career since 2015 (2019)
Where do I begin? I started my fitness journey in 2015 and competed in my first competition in 2018. While I fell in love with the stage, I didn’t fall in love with my preparation. Eating broccoli and doing 65+ minutes of cardio a day was not working for me. After several months of looking for a knowledgeable and seasoned coach, I found Casey. Her mission stood out to me: preparing the body in a healthy manner with minimal cardio and an option to use an IIFYM plan. Having Casey as a coach was everything I could ask for. She responded quickly, gave me food when I needed it, and was there every step of the way. Even when life came my way, she was there to let me know that everything was going to be fine. Also, I never passed 45 minutes of cardio! Like what! My main goal with my 2019 prep with Casey was to bring a COMPLETELY different look compared to my 2018 prep. And we nailed that and then some! She has motivated and inspired me to be a better athlete throughout my prep and I can’t wait to prep with her in the future.
Alexandra Seas - Top 3 placing & first National Show (13th)
“Not only is she someone of success and integrity to model after in this industry, but she holds her clients to the same standards as well. I’ve truly learned to FINALLY be proud of who I am and ARRIVING at the exact point of my life that I’m at. Showing up is my biggest battle! I have doubted myself in life way more than most know and will ever know, but every single day I show up and you better believe I will keep showing up. Casey has taught me to remember the truly important things in life and not allow myself to get distracted by the rest. Being able to compete is by far a privilege and a gift and something most may not understand and that’s okay. It’s okay to not live for the validation of others. It’s been more than a blessing to be a part of Team Casey and I cannot wait to see what the future holds, but regardless I hope she knows the lifelong impact she’s made on me not only as my coach but as a friend and mentor as well. I’ve grown so much more than just physically with her and cannot thank her enough.”
Kortney Valentine - 1st Place Master's Bikini Champion (2018)
“It’s evident through Casey’s posts how strong and passionate she is, but after spending the weekend watching her coach my sister so intently…her drive, humble spirit, and sincere leadership speak loudly to everything she stands for! As she trains for the Olympia, day in and day out, she is sending me messages of encouragement and motivation despite not being on her team. She represents so elegantly what this sport is truly about. Class act.”
Casey is not only a Coach, but she is a highly ranked IFBB Bikini Professional who works every day to inspire all that want to accomplish goals and live out their dreams. She plays so many roles in the IFBB & NPC and does it with respect, integrity, and ease.
Anonymous Team Casey Supporter (2018) - photo subbed
Team Casey is so much more than competition prep. This is a team of Coaches ready to help you accomplish health all year round, inside and out. The guidance, the knowledge, the support, the flexibility. I could go on and on. What are you waiting for?
Rosada Plummer - Team Casey IFBB Bikini Pro
After looking at my progress photos yesterday and crying some happy tears-seeing how far I've come, I decided to share them on Instagram. I wanted to post them because I've had girls reach out to me, that I've never met, asking me how I got started. It's hard when you're starting out to believe that you'll get there when you're looking at someone else's show day photos. People don't see all of the hours that you put in training and dieting. It took months to get that show-day body! It wasn't easy and there were lots of moments of tears when I thought I wouldn't get to this point I'm at now.
I picked Casey as my Coach for a reason and despite not having complete faith in myself, I had faith in her as a Coach and just kept telling myself that I would get "there" if I kept to the plan. Every day I showed up to the gym and meal prepped like a boss. Consistency is truly key! So if there is someone out there looking for a lifestyle change or they want to learn a healthy means to compete, I hope I can give you two reasons to get started. Me and Casey!
Kelleigh Eckenroad (2019-current)
"Casey brought me to the stage feeling so confident, so prepared, well-fed, and full of energy. The constant check-ins and feedback, the support and preparations brought this complete package to the stage."
- Jonica Carroll
2018 NPC Felicia Romero Classic Bikini Open Overall Champion
"Casey has never left my side with her support, guidance, and care. She is one of the biggest reasons that I finally decided to take the leap and start competing. I feel SO BLESSED to be a part of Team Casey."
2018 NPC Indy Classic Bikini Novice Overall Champion & 1st Place Bikini Open Winner
Casey is one incredible human being. She is not only boss at dieting, training, and prep, but she is so genuine, uplifting, and hilarious. When I started working with Casey 9 months ago I never thought my life would have changed the way it has. Casey encourages me to not only be better in fitness but in all aspects of life."
2016 NPC Northern USA Bikini Open Overall & Best In Show
“Behind every fearless competitor is a Coach who refused to let them be anything but the best they can be. My Coach Casey does just that. I can’t appreciate this wonderful woman enough. Every show gets better and better. I couldn’t do it without Casey’s knowledge and experience. I am a firm believer in fate and intuition. I saw Casey for the first time at what I thought was going to be my last show. I had this gut feeling to at least reach out to Casey and ask about Team Casey. I AM SO GLAD I DID. I don’t know how my life would’ve turned out or where my self-love, my confidence, or my love for this sport would have been, or whether I would have been competing again. I talk so highly of this woman and forever will. She’s my motivator, my coach, she’s my inspiration, she’s goals. She is someone I look up to and hope to one day share the stage with. One prep at a time, one show at a time, one goal at a time.”
2018 NPC Flex Lewis Classic Bikini Novice Overall Champion & 1st Place Bikini Open Winner
2018 NPC Kentucky Muscle Bikini Open Overall Champion
"Before I had started working with Casey, I thought I had a grasp on what "worked for me" in regards to fitness and nutrition. I was doing hours of cardio, not nearly enough strength training, a lot of disordered eating, and having a lot of frustration. Even when I knew my own plan was detrimental to my health and holding me back from my goals, I was scared to put this part of my life in someone else's hands. That fear went away immediately upon contacting Casey for guidance. I knew immediately that not only does she care about your physique and goals, but also your health, hormones, and well-being. No cookie-cutter plans, just pure dedication, and love for every one of her athletes. Not only does she give us the tools to succeed, but she gives us the desire to fight for our goals each day. It takes a really special person to light that fire in others while also being a living example of everything we're striving for! I am so proud and thankful to be a part of this team."
2017 NPC Jay Cutler Classic VA 1st Place Bikini Open & Novice
"When you join Team Casey you are automatically a part of this beautiful community of strong women who are located all over the world. The engagement and support are rare, special, and unique. Casey coaches you in the healthiest, happiest manner. I came to her with metabolic damage and she immediately went to work bringing my calories up, cardio down, very frequent refeeds, and rest days were a must."
"Casey is your number one fan. She will be hard on you, she will tell you the truth. She will sit in the audience and yell louder than anyone. I have NEVER met a coach that checks in with their clients on their wedding weekend because they're just as excited as they are. She is genuine and never lets you doubt yourself. Casey has taught me so much."
2018 NPC Nashville Fit Show 1st Place Bikini Open