Explore every episode of the podcast wellness with Alicia
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top 3 body recomposition mistakes (and how to fix them!)
In this episode, I’m recapping my recent trip to Mexico City, sharing my first impressions of LIB pod-dates, and then diving into the top three mistakes I see women make when trying to lose fat and gain muscle:
Relying too much on exercise to lose weight – Over-exercising can mess with your hormones, which impacts hunger, stress, fat loss, and muscle growth.
Focusing only on food quality and ignoring quantity – Yes, nutrient-dense foods matter, but calories still count.
Underestimating the impact of sleep on body composition – Poor sleep throws off hunger signals, recovery, and muscle growth, making progress way harder.
In this week's episode, I'm sharing a recap of my girls' trip to Arizona and my quick take on Love is Blind season 7. I'm also diving into airplane etiquette, offering some group travel tips, and answering listener questions.
Q: What was the biggest change you noticed in your physique when you transitioned from CrossFit to focusing more on lifting? Why do you think that change happened, and what do you attribute it to?!
Q: Can you eat too much fibre?
Q: Can you explain what RIR (Reps in Reserve) means and how it connects to progressive overload and hypertrophy?
Q: In addition to carbs, fats, salt, amount of food, etc. Does lifting or working out have an effect on weight fluctuations too? I noticed during my deload week I dropped about 3lb while maintaining all other things like calorie intake, walking, sleep, etc.
Q: How do I still include my favourite treats without going overboard? I find myself mindlessly eating certain foods, usually when I’m stressed or really hungry. But I don’t want to cut them out completely. How do I eat them in moderation?
Today I'm talking about: Dress shopping for Christmas parties, men paying for the first date, and a concept I've been talking about with 1:1 nutrition clients: Eating the most satisfying meals with and EDGE of health. In the second half of the episode, I'm sharing some gift ideas for the person who loves: cooking, traveling, sleeping, working out, and of course, Him and Her categories.
Today I'm talking about the heroin chic trend, reading my recent newsletter about sustainable fat loss/my physique goals/eating more and leaning out--it was a popular one! I'm also sharing some questions I got in my DM's about sustainable fat loss.
Also, I created a fun challenge! It's 21-Dumbbell only workouts to keep you on track over the holidays without spending hours in the gym! Grab it HERE
Today I'm talking about our recent trip to LA, ranking my favourite grocery stores, Love is Blind couples (I'm even reading my friend's 'hot takes' that she sent me), and finally, I'm answering a listener question: Is it okay to feel good when someone notices you've lost weight??? If you could please take a moment to rate, review, and/or share on your IG stories or with a friend I'd really appreciate it! Thank you :)
This week, I'm talking about the similarities I started noticing in the online anti-diet and pro-diet spaces, and why I was feeling equally jaded by both ends of the spectrum. This ultimately led me to find my own voice and framework for how I want to hold space for my 1:1 clients without pushing my own opinions, biases, and agendas on to them. This space allows for whatever goals and desires you have when it comes to fitness, nutrition, and your body. I think something like this is severely lacking in the health and fitness spaces. Because I do believe you can create a solid relationship with food and fitness, AND have physique goals. I'm also talking about my first call with our wedding planner, Love is Blind, and other random bits and pieces. Thanks for being here!
This week, I'm telling you about my tech struggles that ensued when I went to go record this week's episode, apparently I can't blame it on a mercury retrograde. Of course I'm talking about Taylor Swifts, Midnights album--I'm sharing my initial favs and the ones that grew on me. Finally, I'm talking about the diet-binge rollercoaster and WHY restriction is NOT the solution to chronic binging. Thank you and ILY for listening!
This week I'm talking about eating healthy-ish while traveling and answering some listener questions: - looking at the menu before going to restaurants - traveling with a food scale, and - eating gluten-free on vacation. I'm also sharing why I choose to workout-out when I travel but how it's evolved over the years. Other topics include: gateway comedians, sticker residue, customer service, TV shows I'm loving, and setting boundaries in relationships and with family.
After a 3 week podcast break, I'm baaaack! I'm sharing our travel itinerary, what we loved, where I'd go back to, and where I don't need to see again(at least not until I see more of the world first). I'm also answering some questions from instagram about: - digestion on the trip - who planned the trip - body goals and travel - favourite and least favourite places we went, and more!
Today's episode is inspired by my upcoming travels to Spain and Portugal. I'm sharing my tips on how to eat intuitively/eat normally/and eat balanced when you're traveling. Travel can bring up a lot of big feelings when you've spent years dieting, fearing, and restricting food/calories. You're out of your element, your safe foods aren't easily available, and can't plan the way you normally would. It can feel like A LOT. For me, travel has been incredibly healing from my past disordered eating behaviours and eating disorders. If you're feeling nervous to travel because of your relationship with food, I would encourage you to think about the potential benefits of challenging your food fears and learning to be flexible and spontaneous. With that said, I understand that it certainly doesn't come without its fair share of food anxiety and fears. I hope you enjoy the episode! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music.
In today's episode I'm talking about my outdoor hot/cold therapy experience, my first time micro-dosing 🍄, and some of the things you can *initially* expect, and then eventually expect when you stop restricting food, stop yo-yo dieting, and stop under-eating. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music.
Q: “If gaining 1 lb of muscle is more difficult than losing 1 lb of fat, how does body recomposition without losing weight work? (Aka, when we hear in a fat loss phase that we shouldn’t worry if the scale isn’t moving, it’s because your body is recomping)”?
Q: “Ok, stupid question, but I eat a candy bar daily. It’s my vice. I don’t drink, eat fast food, chips, pizza, etc. I get in 110 grams of protein/day, calories are about 1800. I’m not overweight at all. I’d definitely like to put on muscle – it’s painfully slow, so I’m wondering if this is hindering my progress?”
Q: “Will not weighing my fruit make me overshoot in maintenance?”
Q: “Would you adjust calories down in winter if steps decrease from like 15,000 to 10,000?”
Q: “Key factors in determining when to do a full deload/no lifts for a week give or take?”
Q: “I’ve been focusing on strictly strength training for the last 10 weeks. I definitely have way more muscle definition but if I want to lose more body fat, should I add in more cardio to my workouts?”
Q: “Trying to lose a bit of fat. In a conservative calorie deficit (still eating 2000+ calories a day) and finding I am waking up at night hungry. Am I in too much of a deficit?”
Q: "I no longer want to grow my legs, just maintain. How should my lifts change? Thanks"
Today is a Chex Mix of random topics: I talk about the show, Selling the OC, not putting other people's comfort over your own, if I only had 20 mins and minimal equipment, what would I do for a workout? I wrap up the episode with sharing my thoughts on a recent article published by the Washington Post, 'Strong over Skinny, Women powerlifters ditch stigma around bulking up.' If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music.
*NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Have you ever thought about doing a figure/bikini/physique/bodybuilding show? In my early 20's, this was something I thought about doing. I never did, thank god. But I was sucked into that world at a young age through Oxygen magazine, online forums, and hiring "nutrition coaches" that charged me for cookie cutter meal plans that their clients followed who were prepping for shows. If I've never done one, why am I talking about it? Without first hand experience, I still think I know enough to speak to this topic, especially the physical/mental side effects from these shows. I was asked by someone who follows me on IG if I'd ever done one and what my thoughts are on this niche "sport." Enjoy! I'm also talking about my very early morning wake up, my friend's wedding, and being a negative Z list celebrity. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Something is better than nothing. Do you only feel good about your workout if everything is "perfectly" aligned? Perfectly rested-check. Pre workout-check. All your equipment is available- check. You have endless amounts of free time to finish your workout-check. Post workout fuel-check. Sure, it’s great if everything aligns, but what happens when it doesn’t? How do you adapt? Do you decide to throw in the towel, do you still do something, but still feel guilty that it wasn’t "good enough?" Today I’m sharing my thoughts on WHY being flexible will allow you to stay consistent and see those physique and performance results! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
When you start healing up your relationship with food and food beliefs, a couple things might happen: Your social life, travel, and day to day life will start to open up. You might only stop and notice the major shifts during this process...you might also, forget to stop and reflect on the "little things" that eventually become BIG things. Today, I'm sharing a number of "little amazing things" that occurred to me over last weekend. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Today I'm talking about morning routines....are they worth the hype, are they necessary, and what if you're not a morning person--are you doomed?! Elaborate morning routines take up a lot of instagrams real-estate, and most of them don't look realistic for the majority of humans living in the real world . I'm giving you my opinion and sharing my morning routine! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with
Have you ever wondered if you didn't exercise so much, maybe you wouldn't have to eat so much? Over exercising high jacks our appetite, so it would stand to reason that if you pulled back on exercising so much, your appetite would calm down and self-regulate. I'm also sharing about the Bachelorette Party I want to last weekend, my bathroom TSN turning point, my knee injury, and my recent acne food triggers that I’m bummed about. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with
I'm sharing a Pro/Con list from my own personal experience with CrossFit. I competed at the CrossFit games three times and spent over 5 years in the space. I think CrossFit shook up the fitness industry, mostly for the better, but like anything, there's some drawbacks depending on your goals. Listen to find out some of the advantages and disadvantages that CrossFit has to offer, from my POV. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
This week I'm talking about a recent patio intruder, my birthday *week*, our recent trip to Oregon for a Music Festival, 10 day walking challenge, and WHY sharing food is an important part of healing your relationship with food and ending food obsession. If you'd like 1:1 support with ending food and exercise obsession so that you can eat and move moderately and flexibly, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
A little weekend update and then I get into today's topic: Give yourself permission to not eat “perfect” earlier in the week if you're struggling with binge eating behaviours on the weekends. The rebound effect of an all or nothing approach to eating is inevitable when you are so deprived that you cannot continue to white knuckle your way through the weekends. Being a little less perfect allows you to be a lot more consistent and therefore smoothing out the highs and lows that comes with deprivation and as a result binging. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode I'm talking about being an online business owner, my tattoo removal update, beach days, crows, and not worrying about what peers in the intuitive eating space think about my work! Today's hot topic: Does dieting damage your metabolism? and why the advice "eat less, move more" doesn't take into account the complexities of our physiology and psychology. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode, I'm talking about cold and flu season, my quick thoughts on this season of LIB, my weekend recap, and how I landed on season 4 of the podcast! Listener Questions:
Q: Why is walking considered the most underrated form of exercise?! What makes it so beneficial for us over other types of exercise such as running or cycling?
Q: How to incorporate fun foods or eating out at restaurants and cafes while still trying to maintain recent weight loss?
Q: I keep seeing tips about activating the Vagus Nerve for weight loss and healthy habits in my explore page. Is there any truth to these claims? I love your podcast and IG!! Thanks in advance!
Q: Hey! You are looking so lean and jacked! You look amazing! Would you attribute that to your high protein diet, strength training, walking, and taking care of your self in general as well as time? Awhile back you mentioned starting a medication through your ND, do you think the medication has attributed to you leaning out? If you don’t feel like sharing I totally understand! Love your content and love the pod!
This week I'm joined by Noelle Tarr from the Well-Fed Women podcast. Noelle is sharing her knowledge and personal experiences to answer some of your questions! We talk about: Time management, exercise and body image postpartum, easiest/hardest thing about being a mom, feeding picky eaters, not projecting perfectionism onto your kids, and the pressure women feel to "get their body back" after having kids.
Today, I'm talking about being home alone, sleeping with mouth tape, spray tans, wedding planning, and Diet Armour. Diet Armour--There's a difference between travelling with snacks because you need to stay fed, and travelling with your food scale, Tupperware, and loads of diet foods because you're afraid to eat out. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Did you see Jordan Peterson's Tweet about a recent Sports Illustrated Magazine cover? I'm sharing my thoughts on his tweet and the general backlash that comes when different shapes and sizes are on the front cover of magazines, and by different I mean any body type that isn't thin. The episodes starts out with a little weekend recap and my NEW device that tracks steps! I'm sharing my thoughts on fitness trackers and devices and why it's taken me so long to get on board, although I'm still not sure if I'm totally on board. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
This week's episode includes: Top Gun, TV marathon, Holy grail skin care product, and a listener question: How do you deal with weight gain when you start eating more food?
My Holy Grail Skin Product If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
cw: eating disorders, suicide. Today I'm talking about *my* mental health stuff, sounds heavy, maybe even boring, but I hope you find it interesting? helpful? relatable? insightful? ...I'm going allll the way back to when I was 14...I'm 32 now, so it's been a ride. I'm snorkelling through things I've experienced, things that helped, and things that didn't have much of an impact. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
This week I'm talking about Ryan's blackout update(with his permission), face filters banned in Texas, and a BIG, potentially controversial topic: weight loss and body goals---can they exist in the food freedom space? Is it possible for someone to want to put on muscle or change their body composition while working on their relationship with food and fitness? Tune in to find out my thoughts! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
This week I'm giving you the run down on my back to back comedy filled weekend, investing in joy, Ryan's black out episode, and a common concern I hear from people....Is it possible to find food freedom with food allergies and intolerances? Listen to the episode to hear some helpful strategies and tools I'm sharing with you! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode I'm chatting with my friend, fellow RMT, Crossfit Level 2 coach, and Mom to two boys, Robyn Rayner. She's sharing her experiences during her pregnancies, her hospital and home births, how her recoveries after each birth were different, and how her relationship with fitness and her body has evolved since having kids. She's a wealth of knowledge, I hope you enjoy the episode as much as I enjoyed chatting with her! How to connect with Robyn: website, Instagram, 6 week return to exercise postpartum program.
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode I'm sharing my up to date thoughts on The Ultimatum now that I've watched the Reunion episode, recapping Dave Chappelle's stand up show, sharing results from a recently published year long study on Time Restricted Eating, aka Intermittent Fasting...I'm also talking about how we often lean towards behaviours that might not be helpful in the long term but they provide short term feelings of safety and control, and how these not-so-helpful behaviours actually further disconnect us from what we really need. - HighLight/LowLight - Podcast interviews on the horizon!
Time Restricted Eating Study If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
This week, I'm recapping my long weekend on the island, my teenage running obsession, and that one time I was a fruitarian. I'm also chatting about my snack rut, EMDR experience, comparing the ever changing advice and protocols that the Beauty and Health industries are selling, adult acne, and my thoughts on the show, The Ultimatum (before I watched the Reunion episode!) Lastly, I'm introducing a new segment to the show: My HIGHlight and LOWlight of the week. Enjoy! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
why is fat loss so hard?!, is cardio ruining your deficit?, how important is protein, really?, Leptin resistance, 'skinny fat' struggles, and podcast advice
In this week's episode, I'm recapping my weekend on the island, getting through the week, random rashes, and the DUTCH test. I'm also answering your questions!
Q: Favourite cuisine?
Q: If you’re underweight from your body’s preferred ‘set point’ weight—can that make it hard to progress on lifts? I’ve been basically the same weight on all my lifts for months now.
Q: Cardio seems to make me so hungry that it defeats my purpose of being in a deficit. I know I should do it for health reasons but I’m ready to stop it all together (except walking) for better appetite control, is that a thing?
Q: What would you say is the bottom line what’s the minimum amount of protein when in a steep calorie deficit?
Q: What’s something you’d tell someone who wants to start a podcast?
Q: How important is changing lifts in cycles? How long do you think you could do the exact same workouts without change and still see progression?
Q: Been in maintenance for a few months and was feeling good w/ nutrition and training. But I’ve been really hungry for the past two weeks. I honored my hunger and fulness cues while continuing to eat like before but gained 5lbs in the last 3 weeks. I still feel hungry though, what would you suggest I do?
Q: Favourite grocery store?
Q: WHY IS FAT LOSS SO HARD?!?!?!!
Q: How important is eating protein after a workout, and if I’m not eating it and that means not reaching my protein goal of the day, would you ever force yourself to eat at any point just to reach your protein goal?
Q: How do I change my body from being 'skinny fat' when I do have fat to lose but not necessarily weight, if that makes sense. I actually need to gain weight but don’t want to look worse and I’m unsure as to what I should do, I have zero muscle on my frame.
We saw Nikki Glaser perform stand up comedy! I'm also chatting about my peak hours in the day, how clubbing looks exhausting and cold, my insanely delicious Thai short rib beef curry, and the real meat of the episode: How other peoples' food and body comments can make you question how much you're eating, what you're eating, and how this can trickle into exercise comparison too. A good rule of thumb: eyes on your own plate, unless you're sharing French fries :)
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode, I'm recapping my solo weekend and then I get into a conversation that eventually comes up with some clients and might be something you're thinking about as you continue down the path of your journey with food + movement. You've done the work and now you're wanting to make some small shifts with how you're feeding yourself , maybe you have *realistic* physique goals, or you're entering a season where you want to prioritize your health more. I'm sharing 4 health promoting strategies + a BONUS! TAKE THE QUIZ POST RESISTANCE EXERCISE COLD WATER IMMERSION STUDY HUBERMAN LAB PODCAST If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
I'm back after a 2 week podcast hiatus!🎉 My 2 week recap includes:
Blaming my moods on my astrology sign.
Filming exercise videos with someone who was hung over.
Would I get the PRP + Microneedling treatment again?
Heather Mcmahan cancelled :(
Livergate.
The slap. IYKYK
New psychologist!
Lay down for 10 mins during the day. Try it.
[26:35] I'm answering a listener question about the initial stages of healing your relationship with food, eating more, and eating more variety. They are wondering if they're eating too much because they're feeling out of control. How long does this phase go on for? If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Happy 1 year podcastiversary to me!! 🎉 In this week's episode, I'm feeling extra passionate about the intuitive eating space after a conversation I had with a friend who mentioned his wife was put on a diet ranging from 800-1400 calories from her personal trainer. What the actual F*ck?! I talk about the negative effects dieting has on our bodies, behaviours, and psyche. I'm referencing The Minnesota Starvation Experiment--which highlights some important things as it relates to odd eating behaviours, binging, and dieting. I'm sharing 2 (potentially) unpopular opinions and a pet peeve--because this is a safe space! ALSO, I'm taking a 2 week break from podcasting--I share why in the episode.
MINNESOTA STARVATION EXPERIMENT If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Alicia talks about her first tattoo removal appointment, a comedy show that her and Ryan were suppose to go to that never happened...., a Thai cooking class, and a late night thought she had at 10pm while lying in bed that led to an email and now a podcast, "Cheat Day Notes App." [21:58] Cheat day notes app. How restriction/dieting leads to food obsession and binging. A personal story. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In this week's episode, Alicia gives an update on the purchasing of a second condo, how invested she is in the show, Love is Blind-season 2 (no spoilers, just her favourites), where she thinks the term 'Spring Cleaning' comes from, new business adventures, and some other random topics. [31:10] pre/post workout nutrition for women! Learn what to eat before and after your workouts, runs, or strength training sessions to not only feel your best, but hold on to your lean muscle tissue while supporting your hormones and metabolism. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
Alicia talks about a small but important change in her Health Coaching business, complains about TV shows only being 10 episodes long--wtf?, and shares a dead-behind-the-eyes Spin Class experience. at [13:35] Alicia gets into the importance of eating Protein, Carbs, and Fats. They are ALL critical for exercise recovery and everyday life. So, how do we fuel as women for everyday life? So many fad diets have demonized Fat and Carbs at one point or another, and when one macronutrient is demonized, the other one is usually over done. Learn how each macronutrient plays an important role in your health, hormones, body composition, recovery, and sleep!
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In today's episode, Alicia talks about her positive experience with an Osteopath and on-going postural things. She shares a bunch of self-care Sunday ideas that she did, a recent life changing discovery of a microfibre hair towel, a new gym look, and answers some questions from Instagram: - is counting macros necessary for body composition goals? - thoughts on eating a snack after dinner, is it good or bad? - favourite Taylor Swift album? - favourite comedians? she touches on the recent Joe Rogan stuff. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with
Alicia recaps some highlights from her recent trip to Orange County: dolphins in the wild, gummies are wild, fruit trees, and her deep love for a fancy grocery store. She discusses the impracticality of the HydroJug water bottles, her period that FINALLY arrived 5 days late, and at [25:04] she talks about a common worry that often comes up when you're working on having a better relationship with food: "Am I eating too much?" Alicia ends the episode with reading 2 pages about anxiety from Brene Brown's new book, Altlas of the Heart. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with
In this week's episode, I’m recapping my weekend and diving into everything from life as an introvert to managing a packed schedule. I'll also be chatting about the latest TV shows I’m watching, the pros and cons of my new vacuum, P Diddy’s indictment, and my at-home spa experience. Plus, I’m answering listener questions!
Q: What’s your workout split like?! You’re looking jacked and amazing. What’s some good advice for those striving to have the more toned and defined look?! I’m close, but just struggling with the last few pounds. And lastly, do you have a coach or do you create your own workouts?
Q: You say people lose weight in a calorie deficit, but what about when people’s weight loss stalls, and then what happens when they increase calories and they start losing again, what’s happening here??
Q: Due to some life changes I'm planning to cut back on my activity. I eat a lot to fuel my current activity and appreciate that I’ll need to lower intake or I’ll gain fat. Is there a method to doing this successfully? Will it be painfully hard due to hunger? How long until hunger levels settle?
Q: What does your morning routine look like most days?
Q: How do you psychologically work through and make sure you’re doing exercises you don’t like? Would love to learn how to enjoy these movements. For example, I hate doing Hip Thrusts, RDL's and core work. I’m tempted to skip them and sometimes I do! Any suggestions?
Q: Hi, I know in a calorie deficit protein shouldn’t decrease, I’ve hit a 3 week plateau, should I just decrease calories from carbs, or fats, or both?
In today's episode, Alicia spends the first 20 mins reminding her dad that she's not a life coach, wishing her mom a Happy Birthday, venting about her late period that she'll probably get while traveling to LA, a coffee date with an old friend, and most importantly, gyms are finally re-opening in BC--yay. [20:00] Alicia talks about what health promoting behaviours are (not an exhaustive list), and the reason why weight loss isn't one. HINT: weight loss isn't a behaviour, but rather a potential outcome depending on lots of factors. If you'd like my 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with
In today's episode, Alicia talks about the walking dead neighbourhoods, an upcoming trip to LA, her new "gym crew," another gym pet peeve, and a great book she recently finished!
[17:43] Is it possible that the way you’re eating is NORMAL? - what is normal eating with real life examples. - why taking a big picture approach to health/eating/moving can be a helpful tool. If you'd like my 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.
In today's episode, Alicia pays her respects to The Great Betty White, R.I.P. She shares her feelings about a show her and Ryan started watching, Mad Men, ohhh the misogyny, how she got into the Canadian winter spirit, and lastly, her very low-key New Years Eve. [14:50] Habit Formation--Alicia listened to a podcast episode that she found very interesting and shares her take-aways with you! Huberman Lab Podcast--The Science of Making and Breaking Habits. [21:30] Does it really take 21 days to form a new habit? Find out! [46:12] Alicia answers a question from a listener, is she anti-weight loss? If you'd like my 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check out my Website: www.wellnesswithalicia.com Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music. *NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.