Explore every episode of the podcast wellness with Alicia

Got a question? Send me a text! :)

In this episode, I’m breaking down the real process of body recomposition, not the quick-fix version. I share the layers I moved through over the years, from overtraining and restricting to building muscle, healing my relationship with food, and finally seeing sustainable results.

You’ll hear about:

• why fat loss and muscle growth can’t be rushed
• how I broke free from the restrict-binge cycle
• the turning point that changed how I trained
• when to not track your food and when to bring structure back
• the invisible lifestyle stuff that matters more than you think
• why you’re not “behind” if it’s taking time

If you’re in the thick of it, this episode is here to remind you: every layer counts. once you’ve dial in one, you can build on it with the next.  

💛 DM me your thoughts or share this episode with a friend
⭐️ And if this helped you, a 5-star review would mean the world!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In today’s episode, I’m diving into binge eating, but not in the way you’ve heard it talked about before. We’re getting a little nerdy, breaking down what’s actually happening in your brain and body when you restrict certain foods. I have a feeling this one’s really going to hit home for a lot of you.

You'll learn:

• Why you crave the foods you tell yourself not to eat
• What happens in your brain when you restrict
• The dopamine link: why “forbidden” foods feel more exciting
• How restriction affects your nervous system and stress
• Why black-and-white thinking leads to guilt and bingeing
• Is the urge to binge about comfort, stimulation, or rebellion?
• ADHD and personality traits that can make this cycle worse
• How impulsivity, sensitivity, or anxiety play into food patterns
• Why giving yourself permission to eat can actually reduce cravings
• What to do if you notice this cycle in yourself

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In today’s episode, I'm talking about how to shift from tracking macros to eating more intuitively, without throwing away everything you’ve learned about nutrition.

Whether you’re feeling burnt out from tracking, in a new season of life, or just curious about doing things a little differently, this episode will help you make that shift with intention, not panic.

What you can expect to learn:

🔹 What intuitive eating doesn’t mean
Let’s clear this up first — it’s not about chaos, eating on impulse, or losing sight of your health goals.

🔹 What the transition actually looks like
There’s a whole middle ground between all-in tracking and no structure at all. You can still value performance and health while tuning into your hunger, energy, and mood.

🔹 Ways to loosen your grip on full tracking
→ Track just protein and fibre
→ Track Monday to Friday only, etc.

🔹 The power of gentle structure
You don’t need to hit exact macros to eat meals that support you. Building meals around protein & fibre still works, just with less rigidity.

🔹 Using past tracking as a reference, not a rule
You’ve already learned so much from tracking, now it’s about using that knowledge without being chained to it.

🔹 Hunger + fullness check-ins
Simple questions like “Am I actually hungry?” or “How full am I?” can go a long way in building trust with your body.

🔹 Breaking up with ‘f*ck it’ mode
Going off-plan doesn’t mean the day is ruined.

🔹 Cravings, stimulation, and asking what you really need
Sometimes cravings are about food. Sometimes they’re about needing a change. Get curious instead of reactive.

🔹 You can always come back to tracking if needed
This is a flexible approach, not a one-way street. You can blend strategies based on your goals and capacity.

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In today’s episode, I'm diving into why so many women think they hate macro tracking, and why that’s usually more about how they’re using it than the tool itself. I’ll walk you through the common mindset traps around tracking, how diet culture has warped our relationship with it, and how to take a more flexible, non-restrictive approach. Whether you’re new to tracking or trying to rebuild your relationship with it, this episode will give you tangible ideas you can try today.

What You’ll Learn:
– Why most women associate macro tracking with dieting & restriction
– The typical “fail” cycle with tracking & how to break it
– How to use tracking as a neutral tool for awareness, not control
– Real-life client examples that show how simple changes can shift everything
– Tangible ways to approach tracking that feel supportive, not obsessive

✨Body Recomposition Course✨

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this episode, I’m diving into some of the most common questions I’ve been getting about my upcoming Self-Paced Body Recomposition Course and general questions about body recomposition. If you’ve been hitting the gym consistently, working hard, eating healthy, but not seeing the muscle definition you want—or if you feel like you’re spinning your wheels with too much cardio and not enough actual progress—this episode is for you.

I know a lot of you have worked with trainers, followed meal plans, tracked macros, or tried different fitness programs before—only to feel like you’re still not getting the results you should be based on the effort you’re putting in. 

So, I want to break down exactly how this course is different and how it’s designed to actually help you build muscle and drop body fat in a sustainable way…

The 5 Questions I'm Answering In This Episode:

1. How is this course different from other programs I’ve tried with trainers or meal plans that didn’t get me the results I wanted?

2. Will I need to drastically change my workouts, or can I transition from what I’m currently doing?

3. How does this course help with nutrition if I’ve been under-eating or not seeing muscle growth?

4. I feel like I’ve been working hard but not seeing enough muscle growth, how will this course help me actually build muscle and lose fat at the same time?

5. I’ve been doing a lot of circuits and cardio, so how do I shift my training without feeling like I’m doing “less” or losing progress, or just not doing enough?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this episode, we’re breaking down why listening to your body isn’t always enough (and why you’re not failing if it hasn’t worked for you). From sleep deprivation and stress to hormonal fluctuations and hyper-palatable foods, there are multiple factors that can make it easy to overeat when trying to lose fat and difficult to eat enough when trying to build muscle.

What I Cover in This Episode:

• Why hunger and fullness cues can be unreliable when you’re stressed, sleep-deprived, or dieting.
• How appetite hormones (ghrelin & leptin) respond to sleep, stress, and dieting—and why they might be making fat loss harder.
• Why eating past a calorie deficit is so easy (just 200 extra calories a day can stall fat loss).
• The reality of muscle gain—why eating intuitively might not get you enough calories to build muscle.
• PMS, hormones & cravings: why your body actually needs more energy during this time.
• Thyroid medications (hyper & hypothyroidism) and how they impact hunger, cravings & metabolism.

Intuitive Eating Principles I’m Challenging (and What to Do Instead):
1️⃣ “Honour Your Hunger”
2️⃣ “Make Peace with Food”
3️⃣ “Feel Your Fullness”
4️⃣ “Cope with Emotions Without Using Food”
5️⃣ “Reject the Diet Mentality” 

At the end of the day, listening to your body is part of the equation—but if you’re struggling to see results, there are deeper factors at play. Tune in for a conversation that’s honest, science-backed, and helps you move forward with clarity.

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

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:

1. Relying too much on exercise to lose weight – Over-exercising can mess with your hormones, which impacts hunger, stress, fat loss, and muscle growth.
2. Focusing only on food quality and ignoring quantity – Yes, nutrient-dense foods matter, but calories still count.
3. Underestimating the impact of sleep on body composition – Poor sleep throws off hunger signals, recovery, and muscle growth, making progress way harder.

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

This episode is all about body recomposition and the nutrition piece of the puzzle. Here's what I'm covering:

• what body recomposition actually is
• why building muscle matters
• how to calculate your TDEE
• setting the right calorie deficit for fat loss
• macro tracking tips & the palm size method for portions
• what to do when fat loss stalls
• realistic timelines & expectations

Plus, a few personal updates at the end!

Book your free 30 minute consult for my health coaching services 

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

Are you stuck in the cycle of overtraining, endless cardio, or thinking heavy compound lifts are your only option for building muscle? This episode is here to set the record straight. I’m diving into the most common fitness myths that hold people back and sharing practical, evidence-based tips to help you train smarter, not harder.

🎧 In this episode, we’ll cover:

• Why you don’t need to leave the gym drenched in sweat or sore to see progress.
• The truth about cardio vs. strength training for fat loss.
• Why lifting weights won’t make you bulky (promise!).
• The daily calorie budget: what it is and why it’s a game-changer.
• How delaying nutrition post-workout can hurt your fat loss goals.
• Why you don’t have to force yourself to do heavy deadlifts and back squats if they wreck your body.

💡 Plus: Learn why doing less can sometimes lead to more progress and how to stop spinning your wheels chasing fitness myths.

If you’re ready to ditch the gym myths, feel and look better, and actually enjoy your workouts, this episode is for you.

Constrained Total Energy Expenditure Model Study 1

1-on-1 Personal Training Intake Form for in-person training sessions in White Rock, BC

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

Final episode of 2024!! Eras tour recap, one of my 2025 in and out, a laundry hack, and answering your questions!

Q: “How much should I drop my calories if my steps are being reduced from 35k to 25k? I’m a 140-pound male currently in maintenance at 2900 calories."

Q: "I will eat great all day. High protein and on track. Then watching TV I get all snackie and eat all the things. I was on maintenance and now I’m up 7 pounds. Have to go back to a deficit. Boo. Any advice?"

Q: “I feel like I lose the same 10-13 lbs every year, only to gain most of it back in a much quicker timeframe. 44 (F), 168-170 lbs, workout 4x a week following a program… at what point do I need to stop focusing on weight loss? I’m beginning to think this is where I’m always going to be..."

Q: "How can couples fairly divide their time between two families during the holidays?"

Q: "What’s a guilty pleasure TV show or movie you can watch on repeat?"

Q: "What’s a daily ritual or habit you can’t skip?"

Q: "What’s your go-to coffee or tea order?"

Q: "Do you consider yourself more of a morning person or a night owl?"

Q: "What’s 3 items in your bag/purse you can’t live without?"

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm recapping my long weekend, American Thanksgiving, making friendship bracelets, selling items before our move, and answering your questions!

Q: "What songs do you hope are NOT your surprise songs at the Eras Tour?!"

Q: "should you lower calories in winter months to make up for less activity and steps?"

Q: "It was recently suggested to me to start by tracking 3-4 days out of the week instead of all 7 to avoid feeling overwhelmed (at maintenance calories). If I do this but “blow” my nutrition the other days, does that do any good?"

Q: "What’s the best way to handle unsolicited advice from family about your life? I'm 32, single, no kids, don't own a home, and my family always has something to say, help!"

Q: "If you are working out from home and only have dumbbells up to 30 lbs, how can you progress? Is going for higher reps a good strategy?"

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I’m sharing a little weekend recap, the book I just finished (and what’s next on my list), my first full-on vegan restaurant experience, thoughts on Kylie Kelce’s podcast announcement, something everyone else seems to love that I instantly knew wasn’t for me, and the future of the podcast. Plus, I’m diving into your questions!
Q: What’s a low-stress way to host a holiday gathering that feels cozy but doesn’t involve hours of preparation?

Q: How do you manage balancing time between family traditions and carving out personal downtime during the holiday season?

Q: Is it okay to have something processed like Cheerios every day if you have calories left for it and pair it with protein (yogurt) or fruit?

Q: What is considered a high level of activity in terms of steps to aim for?

Q: Advice for having body composition goals while also trying to get your period back from amenorrhea

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this episode, I’m sharing about my anti-social weekend, Zach Bryan and Brianna Chickenfry’s breakup, my biggest shopping pet peeve, and answering your questions!

✨Q: How long should you be resting between sets?  How do you know what’s the optimal time?
✨Q: What are some simple ways to ease social anxiety at holiday gatherings? Are there any small actions or strategies you’d recommend to feel more at ease when meeting people?
✨Q: Is there a difference between lifting heavier for fewer reps, or lifting lighter for more reps?! 
✨Q: What do you think about the 12:3:30 treadmill trend? 
✨Q: How can someone enjoy holiday treats and gatherings without feeling like they’re completely off track with nutrition?
✨Q: Why do some people experience weight gain and feel worse with CrossFit?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm sharing everyday hacks for a better life, my candle warmer fiasco, a toilet paper would you rather, and answering your questions!

Q: Methods/strategies for curbing late night hunger and cravings??

Q: In what situations could someone be tracking food as perfectly as possible and still not lose weight in a deficit?

Q: Overshot my maintenance cals and started to gain a bit of weight (so far have gained 2 lbs but cont to trend up). To lose it, should I go into deficit again, or just pull back slightly on cals to go to maintenance?

Q: Struggling to get back into the swing of things after pregnancy. What are some realistic non-negotiables to feel better?

Q: I have finally hit my rock bottom. I cannot take being in the shape I am in anymore and even when my anxiety tells me otherwise - I truly want to change and love myself more. What would be the top advice nutritionally you'd give to someone to start implementing (realistic ones to not overwhelm).

Q: At what point do you have to stop with the excuses and just do what you need to be done in order to lose weight?

Q: Weights needed to get close to failure on big lower body lifts are so heavy now that it feels mentally daunting to keep pushing progressive overload. Any advice?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about an extremely important gift—the right to reproductive freedom, especially with the upcoming U.S. election. I’ll share my perspectives and opinions, some facts about abortion, and the importance of safeguarding women’s health and safety.

Then, I’ll lighten things up with holiday gift ideas for 2024! I'll share my tips for thoughtful gifting on a budget, so you can avoid the random last-minute buys. I’ll cover a variety of categories, from Leisure and Health/Wellness to Food/Drink, Travel, Subscriptions, Experiences, and Unique Finds.

stylish water bottle

ankle weights

nordic candle warmer

lucky honey pilates socks

airplane foot hammock

my favourite carry on bag

🎁GIFT GUIDES:🎁
uncommon goods for gift ideas

GOOP gift guide

the quality edit gift guides

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I’m excited to share that we’re moving! It’s a big change, and I’ll talk about what’s driving this decision and how I’m preparing for this new chapter, I'm also recapping my (mostly) solo weekend, and answering your questions:

Q: Can you gain back muscle lost in a deficit after you’re in maintenance and maybe a small surplus? 

Q: If I would rather (knowing any and all possible negative outcomes) do a shorter more aggressive deficit (30-35%) is there anything I should consider or do differently than a more conservative approach? 

Q: I hear so much about intuitive eating, but I’m worried it won’t work for fat loss. How do you balance listening to your body while also reaching a weight goal? 

Q: What’s one daily habit you started for your health that you didn’t expect to stick with long-term, but now can’t live without? 

Q: How do you personally handle setbacks or ‘off’ days in your fitness routine, especially when they throw off your rhythm for the week? 

Q: Everyone talks about the importance of consistency, but what advice do you have for someone who struggles to stay consistent on busy weeks? Any specific tips? 

Q: In your opinion, what’s the most overlooked habit that could help someone improve their health or fitness journey without feeling like they’re making a huge life change? 

Q: How important is protein after you lift? How much should you be having, and is there a timeframe for getting that protein in you?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

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? 

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

LONG Weekend Recap and Listener Questions:

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"

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

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!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

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. 

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

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?

eucalyptus shower spray

P-Diddy podcast

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about my week, my Pilates course, Selling Sunset, Taylor Swift winning at the VMA's, and answering your questions!
Q: Do you ever go back and listen to your older episodes?

Q: My biggest goal is to build muscle and get stronger. I love doing spin 3 days per week (45 mins), lifting 4 days per week (upper and lower split), will doing spin 3 days per week impact my gains? And how would you schedule spin around lifting?

Q: Do you think less steps/movement for 2 weeks require drastic decrease in calories? Worried about upcoming travel. 

Q: I just turned 40 and keep seeing fear mongering stuff that I’m going to suddenly gain 10lbs of fat around my mid section. As long as I’m keeping everything the same (macros, activity, sleep, etc.) this is BS right??

Q: I want to lose fat and lean out…my crossfit workouts aren’t cutting it and neither is tracking macros. Any tips would be helpful.

Q: Any tips for keeping nutrition a priority in busy seasons of life? September to December is pretty crazy for my family and my work. It’s just a lot to juggle. 

Q: I know you’ve talked about this before, so forgive me but I forgot your answer about this topic: I’ve heard women shouldn’t train fasted. But I hate working out after eating, can you touch on if women should eat something before a workout and why?

Q: What’s something that is mainstream popular that you’re not really into? 

Q: Fat loss with Hashimoto’s/hypothyroidism, trying it all!!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I’m diving into what I’m Reading, Eating, Playing, Obsessing Over, Recommending, and Treating myself to lately. I also break down a recent post from @thecut, titled "How to Stay Hot," which covers how much women are investing in skincare, beauty treatments, and the high cost of maintaining that glow. Plus, I can’t help but indulge in some nostalgia for back-to-school supplies shopping, new clothes, and the magic of Scholastic book fairs. To wrap up, I answer a few listener questions that you won’t want to miss!

Q: Any recommendations on iron supplements? I struggle to know what is worth it to invest in and not filled with crap. On that note, what’s your thoughts on pre and probiotics?

Q: Do you eat seasonally? 

Q: Hubs and I eat out 1 day every Weekend. I want to do a fat loss phase, impossible?

Q: Intensity. Everyone asks, “are you pushing hard enough?” I think so. Maybe. I don’t know. What does that look/feel like? In a movement, It think “holy fuck this is too hard.” Then I’m done and I think, “I could’ve done more.” More reps, more weight…maybe. I don’t know.

Q: Why does losing water weight happen initially every time I start tracking and cutting?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I’m recapping my long weekend—saw Kings of Leon with friends, did some cleaning (and broke my vacuum), went shopping, and found my new favourite water-resistant runners. I’m also sharing my September picks and simple things that have made my life better, like how I cook my ground beef! Plus, I’m answering your questions!

Q: Gift ideas for husband or boyfriend? 

Q: I’m thinking of getting my body fat tested by a DEXA scan, would you recommend it or is it a waste of money?

Q: My best friend and her boyfriend have started going off the rails with their eating and exercise. They’ve lost a lot of weight in a short amount of time, and she didn’t have much (if any) to lose, she talks about her cheat days, how she’s fat and pinches her skin because it’s skin and not fat!!, and she’s even commented on what I’m eating a few times now. A protein bar or shake is high in calories, I’m like, wtf I never asked you! She’s exercising 2-3 times a day, and she was never like before him. They live together and we live close to one another. I love her and used to enjoy hanging out with her but now it feels different, I also have a history or orthorexia so even though it’s not affecting my behaviours, it is triggering. What would you suggest I do? I don’t want to push her away because I think she needs help, but I also want to make sure this doesn’t start to affect me more than it already is.

Q: When reverse dieting someone to new maintenance after dieting how do you decide when o stop increasing calories? Obviously some scale fluctuation is normal but considering true gain would take a long time to accumulate and show up, how do you determine between normal fluctuations and overshooting?

Q: What’s one piece of advice you’d give to a beginner in the gym?

Q: If you’re working out at 7am and want to get out the door quickly, is it okay to have 15-20g of protein and 30g of carbs before and then a normal breakfast after?

Q: I have PCOS, and I lift heavy weights twice a week but I saw somewhere that HIIT is better, is that true? I always thought strength training was superior for insulin sensitivity.

Q: Last week you talked about trips vs. vacations and I thought that was so well said! I’ve always thought that but never knew how to put it into words! I’m curious how you choose your travel destinations? Is it more the place or do you save hotels and airbnbs and then choose the destination based on those? Is it a joint effort with your husband or do you generally take the lead?

Norda Running/Walking Shoe

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about a new-to-me term: 'microfeminism,' exploring the differences between a trip versus a vacation, sharing my thoughts on Love Is Blind (not the reunion—I recorded this before it aired), recapping the weekend, discussing the book I just finished, Swan Song, offering a quick anxiety soother, and answering your questions:

What's something about you that people would find surprising?

Pros and Cons of working out at home vs. at a gym?

If I have minimal time to spend in the gym, what would give me greater hypertrophy: 2 sets with 0-1 RIR, or 3 sets with 1-3 RIR?

I've lost 15lbs and got quite lean (abs and arm veins, yay!). I tried to eat at maintenance but experience a couple of binge eating/over eating episodes this month. It’s a bit alarming and I don’t want it to become a habit. I don’t have a history of an eating disorder. What can I do to help strike a balance? I don’t mind gaining back a few lbs back but not all or more than I lost.

Do you have any good substitutes for Deadlifts? I tweaked by back 2 weeks ago and it still doesn’t love the deadlifting motion. But I still want to work my glutes and posterior chain, thank you!

I’m feeling burnt out from always trying to progress in the gym, what do you do when you’re not motivated to keep lifting heavier or improve on form or reps or sets? I love my results so far, but I’m just kind of tired of always feeling like I have to go super hard at each workout. Thoughts? Maybe I’m overthinking it!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I’m recapping our weekend getaway, sharing client responses to the question: "What's your one non-negotiable for staying on track with your health goals?", talking about my Substack wedding anniversary recap, sharing two YouTube channels I love, and answering your questions:
Q: I have become obsessed with my Apple Watch and if I only get 11k steps a day, I feel lazy. I check my step count multiple times a day and I can’t tell if it’s making me feel obsessed or keeping me accountable.

Q: I know it’s not good to use exercise to “earn” food but is it bad I am because I like food and being able to eat more because I’m active? Exercise isn’t punishment to me, I love pushing my body but I also love to eat and exercising allows me to eat a little more. 

Q: Been in maintenance for 6 months, my BW was steady and then I took a 10 day trip where it was hard to prioritize protein and veggies. I ate mostly carbs and some fats, minimal protein. I’m 4lbs heavier and it’s been 3 weeks since I got home, I know I didn’t eat 14k cals over maintenance, or did I???

Q: I keep seeing so many posts about “soft girl” workouts and “soft girl” era and it’s always some really thin white girl in a matching workout set doing pilates and drinking matcha, I don’t quite understand the soft girl part, but I think it’s influencing my psyche in a way that I’m not okay with. Can you explain what “soft girl” means in regard to workouts??

Q: What are your current goals? 

Q: Do you think a barbell and squat rack are must haves for a home gym??

Q: What step count indicates an active lifestyle? 10,000 or 15,000?

Q: Suggestions on food to bring to the lake for the Weekend to meet my cut goals? I wanna have fun but still lean out. 

Youtube recommendations:
TopJaw: They travel and document the best foods and drinks!
IanandAna: They travel the world and document the best things to do! Plus, they lived out of their van with 3 kittens while travelling around Europe!!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm sharing my Top 5 picks in categories like: IG accounts, skincare, makeup, clothes, food, home, travel, TV shows, books, and more! I'm also sharing some of the favourite picks from two of my closest girlfriends.

✨Subscribe to my Substack HERE to get the links to all of my top picks!✨

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm recapping my long weekend, sharing a simple walking hack that's been a game-changer, and talking about how I use ChatGPT for travel tips. Plus, I'm in my unsubscribing from email marketing and influencers era. I'll also be answering your questions and sharing two highlights and lowlights of the week. 
✨Listener Questions:✨
Q: How do I get more steps when my full time job is sedentary?

Q: Do you suggest lowering calories if you know you’re going to be less active for a couple of days?

Q: Besides lifting and eating in a deficit, what would you say makes a cut more successful and easier?

Q: Can you talk about training and injuries? I’m curious if you would change your training routine after this latest back injury?

Q: I get super discouraged during my Luteal phase, how do you help clients through this? I have the best discipline but go into a numb state during luteal phase, I feel weak, low energy, and have crazy cravings.

Q: As a coach, why is it important to know a client’s dieting history? What does it tell you about them?

✨Follow me on Substack: My Substack!✨

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm inviting you to join me for a week in my life. While it wasn't a particularly exciting week, I wanted to share it with you! Each day, I sat down in front of my microphone to record, answering a few questions and sharing my thoughts, feelings, and opinions on the day's events.
Follow my Substack for more content, musings, fixations, and tips!
Follow me on Instagram: @aliciamayconnors

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm excited to recap my birthday weekend, I share a list of everyday things that bring me a ridiculous amount of joy, a game-changing mani/pedi hack, and dive into Elise Loenen's insightful Substack, "A Love Letter to Routine." I'll also reflect on my own relationship with routines, discussing exposure therapy and distress tolerance. Plus, I'll be answering your questions! 
Q: How do you lose fat without tracking calories and macros?

Q: I’m so unhappy in my body but I can’t get away from eating unhealthy. It’s starting to seem so overwhelming and like it’s not possible for me to lose weight. I have this idea in my head of it just is what it is and I’ve missed my time to get healthier.

Q: What does your husband do for work?

Q: What’s something you’re working on right now? Business and personal?

Q: I’ve been in a deficit for about 6 weeks, haven’t lost any weight but have lost inches and my clothes fit better. I feel leaner, but I always hear people say if you aren’t losing weight you aren’t in a deficit. Should I drop calories?

Q: If I want to build muscle and lose fat at the same time, what should I focus on? Nutrition? Strength training? More steps?

Q: What biofeedback markers would indicate someone should end a cut or increase calories?

Q: How to cope with eating more than my husband/everyone else? I’m working on building muscle and it’s hard when diet talk is everywhere and my husband eats like a bird lol

✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I discuss turning 35 and explore how I use the Notes App, along with how you guys use it. I also talk about 'THE shower' and answer your questions!
Q: Do you get the same health benefits (ie. strength, bone and joint health) from weights vs. pilates, vs. yoga?

Q: I have tracked my food for years and want to start a more intuitive eating approach and work on listening to my appetite cues. Sometimes I catch myself eating past fullness just because “I can.” ie. I have calories left at the end of the day. Tips to stop eating once I’m full.

Q: I’m what you would call “skinny fat” even though I hate the labels but it’s just easier for the question.  What would you suggest I do for the next 6 months if my goal is look leaner but with muscle?

Q: How long should you wait before making changes to a deficit if it’s not working? 

Q: How do you think a person knows they’ve hit the low end of their body's setting point in a fat loss phase?

Q: How do I incorporate strength training into a busy jiu jitsu training schedule? I need an effective 20-30 min workout that can get me results over the next 7 weeks. 

Q: I work really long hours and as a result I usually have lunch around 3:30pm and then after working 7+ hours on my feet, I’m starving around 10:30-11pm. Are there any negative consequences to eating that late?
✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm sharing a few recommendations, including the Celine Dion documentary, Family Affair on Netflix, Pinterest boards, and my top 3 summer reads. Then, I dive into answering your questions!

Q: How to not feel guilty when I eat cheat foods?

Q: I’ve heard you mention that being super lean has some negatives. That people need to think about if it’s worth it. Lately you look super lean (and amazing! Such hard work!) and I’m curious if you have anything negative or new challenging things coming up from being so lean?

Q: Newly engaged and people are constantly talking about “sweating and shredding” for the wedding. Help!

Q: I’m going on a bachelorette trip with a bunch of my girlfriends, and I really like to exercise on my vacations, but most of them don’t. I’m feeling nervous and anxious about this. Do I not exercise, do I see if everyone wants to, or do I just wake up really early and go for a run?

Q: My workouts have gotten longer in time and I like to cut down so it’s back to 60-90 mins, Can I do this by reducing reps/sets but increasing intensity (weight on bar) to make sure I’m getting the same stimulus?

Q: Just found out I’m pregnant (yay!). How should I change my RIR or rep range (if any) during pregnancy in your program (provided that I feel well and have total control of this?)

Q: Is there anything that truly makes it hard to lose weight? (Minus major health conditions) or is that just an excuse we tell ourselves? Like, Oh I’m getting older so it’s harder to lose weight. Or, I’ve been eating inflammatory foods so it’s harder to lose weight? 

Q: Just reached my goal after a two month deficit. (My first one ever!) How do I get outta this thing back to maintenance?? A complicating factor is I’ve just started a marathon training block, so my nutritional needs are gonna go up significantly. 

✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I recap the latest in pop culture: Travis Kelce's performance in London, Justin Timberlake's DUI, the "Brat Girl Summer" trend, the new Dallas Cowboys Cheerleaders series on Netflix, and my thoughts on digital detoxes. Plus, I'll be answering your questions!

1. What aspects of your lifestyle would stay a priority to you if you became a mother?

2. If you had a client with fat to lose and is on lower calories but not losing, what do you do? Their body isn't responding...and I don’t want to go lower calorically or have room for more activity. Spending time at maintence and diet again down the  road? How do you approach this?

3. Since starting Lexapro in March, I’ve gained 10lbs. I haven’t changed anything else (eat 3 large meals, lift 3-4x/week, etc.), & I’m feeling defeated. Of course I’m sticking with the Lexapro bc it’s been amazing for my anxiety, But I would also like to drop this 10lbs. Not sure what to do:(

4. Favourite Taylor Swift era?

5. If pregnant, can you gain meaningful muscle since you're eating in a calorie surplus?

6. Does it really matter what we eat after training, I’ve heard fast glycemic should be consumed but I do love oats and fruit.

7. If someone were to up their calories to go into a slight surplus for building muscle, should the process be slow and gradual or go for it?
✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about the TV shows I'm loving, a new book I'm reading, and why adherence is WAY more important than having the 'perfect' plan when it comes to improving your health and changing your body. Then, I'm answering your questions!
 Q: What are 5 songs that always get you hyped in the gym?
 Q: Tips on starting your fitness journey when you struggle to put yourself first?
 Q: What is a sustainable macro ratio for woman in your opinion?
 Q: How do I stop hating my body? I know I’m suppose to accept and love my body, but I don’t.
 Q: Is it okay to not change your program for a year as long as you’re progressing?
 Q: I’m considering doing a surplus, which I’ve never done! What are the pros and cons?
 Q: How do you break the habits of little bites here and there, especially while cooking for kids?
 Q: How to get over the guilt from skipping workouts? My parents are in town for my grad and I’ve barely worked out in a while.

✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm recapping my weekend, getting interrupted by construction noise, sharing a few recommendations, and answering your questions!

Q: How did you overcome the initial hesitation of starting an Instagram page where you post frequently and talk on your stories? I want to share my passion for fashion on my Instagram, but I feel self-conscious because all my family and friends follow me. Should I block them all?

Q: Tips for eating out and staying on plan when trying to lose fat?

Q: Curious if you eat starchy carbs? They never end up in my Instagram stories:) if you don’t, can you explain why? Thanks!!

Q: Supplements? I get so overwhelmed. Greens? Trace minerals? Electrolytes? What do you recommend? 

Q: What factors go into determining what a persons daily calories intake should be? And how many -/+ lbs on the scale is normal when you reverse out of a deficit to help me find my true maintenance without gaining all the weight I lost. I’m assuming my maintenance calories will have to be lower than they were. 

truLOCAL for high quality meat and seafood delivery
Natura Market Code: ALICIA10 for 10% off your first order of $59 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm sharing my latest recommendations, recapping my low-key weekend, and answering your questions!
✨ Q: How much does nutrition influence the volume you gain and what about strength? I find it tiring to track everything but I have more or less an idea of how many proteins I need to eat and I do that?

✨Q: How should I handle nutrition when I’m awake for 2 hours in the morning before I’m able to work out If I don’t like working out on a full stomach?  Pre-workout or small protein bar?

✨Q: I’m pregnant and OB said don’t lift more than 40lbs. I was already dialling in my training to not push too hard but this recommendation feels arbitrary. How do I keep lifting safely?

✨Q: If you could do anything else professionally, what would you do? 

✨Q: Keeping in mind that lifting/fitness is equal parts health and aesthetics, why are coaches often triggered when someone like me that gets big with training gets to a point where they don’t want to grow anymore muscle?

✨Q: Is it bad to force myself to eat if I know I’m under-eating my maintenance (and I’m not trying to lose weight)?

✨Q: How much fat should the average female consume for healthy hormone levels? 5’4 130lb for reference.

• PRADA (acoustic) by RAYE
• Robyn Rayner: Pregnancy and Postpartum Athleticism Coach
• truLOCAL for high quality meat and seafood delivery
• Natura Market Code: ALICIA10 for 10% off your first order of $59 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'll be discussing an open house we went to, my indecisiveness about our next steps—whether to move, not move, or renovate our current condo—Lastly, I'll address a common concern among many women: anxiety about maintaining weight loss. Plus, I'll be answering your questions!

Q: How do I balance having fun, while also wanting to be healthier and look better?
Q: you mentioned having a ninja creami, do you have any favourite Ninja Creami recipes? 
Q: In a calorie deficit and have gotten pretty lean but still looking to tweak a bit more for personal goals. The number on the scale isn’t moving much, can composition still be changing with no scale drop?
Q: I’m feeling disconnected from training. I’m going through the motions, but life is busier and more stressful the last few months, any tips to connect with it again.
Q: Can you eat more for calories "burned"? If I usually walk 10k steps, but have a day when I walk 20k steps, can I eat more and still stay in a deficit or maintenance?
✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about my weekend, one movie recommendation, Harrison Butker's commencement speech, and answering your questions!
✨Q: I need poop help! Since I’ve stopped drinking coffee first thing in the morning, I can’t get a morning poop before my early morning gym session.
✨Q: Can you give suggestions on what to eat before a morning workout?
✨Q: How do I get muscle definition? I want to be able to SEE my muscles.
✨Q; Creatine, should an intermediate gym enthusiast take it consistently or on and off?
✨Q: Could my electrolytes be making me add water weight?
✨Q: Normal when cutting for your mind to lag behind in seeing progress? Like, you still see yourself 5 or 10lbs heavier?
✨Q: I'm not consistent with rest times between sets. Does this matter? I just do the next set when I feel like it. Plus, I have 4 kids and sometimes have to make lunch in between sets lol.

✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm recapping my weekend in Victoria, discussing a few things I'm currently into, such as the Canucks, the Kendrick and Drake beef, and Kevin Hart's Mark Twain Award on Netflix. Plus, I'll be answering your questions!
Q: Do you have any deficit tricks other than high protein and high fibre?

Q: My friend and I workout together, we are close to the same height and same weight, at least our bodies look similar, however I feel like she can eat so much more than me, am I doing something wrong?

Q: Any tips for helping a family member whose health is declining get healthier without sounding like an asshole??

Q: In a deficit, keeping protein high, eating 85% of my BW in g of protein *(160g). Did an in body scan this week and most of what I’ve lost so far is fat but I’m also losing muscle (0.8lb). Last cut I lost mostly muscle and BF% went up! Lifting 5 days/wk, going to failure. Should I increase protein? 

Q: I often struggle with balancing my desire for immediate pleasure from food with my long-term health goals. How can I develop better mindful food choices that prioritize my overall well-being?
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'll be recapping my weekend, diving into the JT concert, and reflecting on how it transported me back to those nostalgic middle school days of making music videos with friends. Plus, I'll be answering your questions:
1. Content you always watch on Instagram?
2. Thoughts on comedy roasts and are you watching the Tom Brady roast?
3. Is Pilates enough for  building muscle?
4.  What are your 5 must have skin care products? 
5. I'm in a rut with strength training, should I push through or take a break?
6. Is there a downside to returning to maintenance calories after a deficit even though I have more weight to lose?
7. How to disassociate exercise from weight loss?
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In episode 151, Wellness with Alicia...

• Laser Hair Removal
• Commenting on Bodies
• Emotional/Stress Eating
• Nutrition Knowledge Isn’t Enough
• Biggest Barriers to Changing our Eating Behaviours
• Women and Fasted Training
• Keto Diet

truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

 🎉EPISODE 150!! 🎉 As expected, the first 15ish minutes are about TTPD, then I talk about our weekend getaway to Whistler, and finally, I'm answering your questions! 
Q: What are your current food fixations?
Q: Thoughts on 10k steps for health and weight maintenance? 
Q: What are your top 5 favourite things about your fitness?
Q: Did you play sports growing up? 
Q: What’s something you’ve changed your tune about since starting your health coaching business?
Q: True or False, long fake nails and lashes are cringey?
Q: Is lifting to failure needed for gains or is Progressive Overload enough? 
Q: I find single leg exercises hard because I’ve rolled one of my ankles so many times, any tips? 
Q: What’s one thing you’d tell your younger self?
Q:  Fave song from TTPD? 
Q:  What do you listen to when you workout? 
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm sharing 10 things that I'm loving lately, recapping my solo weekend away at a Pilates teacher training course, and answering 3 listener questions:
1. Are BCAA's necessary for strength?
2. Why would I use Creatine? And have you noticed any benefits from it?
3. What are your thoughts on Abstainers vs Moderators, and which would you identify as??
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10
Kelp Noodles
Kerastase Shampoo & Conditioner
Merit Bronze Balm Sheer Sculpting Bronzer
Merit Glow Dewy Highlighting Balm
Dermaplane razors
Lululemon Shorts
Premium Matcha

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm talking about a big spring clean we did on the weekend, how to behave at a comedy show (and how not to), my DEXA body scan results, and answering your questions: 

1. Totally Hypothetical- Full Body program but you can only pick 3 exercises to repeat every workout, which 3 would you choose?
2. Top 3 lower body exercises to prioritize? I always want to skip leg day.
3. Best methods to keep track of routine for movement to make sure you get it all in over the week?
4. I always feel like a nuisance when I eat out because I eat gluten-free and lactose-free, plus and I’m allergic to shell fish! How do you eat out and not feel like a pain in the ass?
5. Can you give us an update on your interior design project?

truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm recapping my solo weekend, sharing my anti-bucket list, and answering your questions!
1. Favourite song or top 3 on Cowboy Carter?
2. I feel like men and past competitive athletes are much better at working close to failure, how can a woman get that same desire/competitiveness to work close to or at failure?
3. Advice for Regain after substantial weight loss? Where to begin?
4. Where do you buy your sports bras from?
5. What are 3 questions I should ask myself before eating? Trying to be more mindful.
6. Would you rather, change the past or see the future?
7. What's your go-to breakfast?
truLOCAL link

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

In this week's episode, I'm snorkelling through a few things I'm watching and enjoying, I'll be sharing my thoughts on a viral clip featuring Oprah and a panel discussing weight loss, calories, and obesity. Additionally, I'll touch on the Andrew Huberman article and the backlash it's stirred up. And of course, I'll be answering some listener questions!
1. Best way to get back to maintenance calories after being in a deficit for 10 months and losing close to 40lbs?
2. Any options for high protein breakfast, it’s my biggest struggle!
3. How do you approach fat loss when you know your genetics are working against you? Just accept that it’ll be harder? Assume I’ll be eating poverty calories all my life?
4. Can you turn body fat into muscle without a calorie deficit?
truLOCAL sponsor
Natura market discount: ALICIA10 for 10% off your first order of $59.00 or more!

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

truLOCAL for local, high quality meat
Natura Market code: ALICIA10 on your first order of $59.00 or more.
In this week's episode, I'm talking about a bike bandit, my final thoughts on the LIB reunion, and answering your Questions!

• Reverse dieting, my deficit is going well but how to know how high to reverse back to?
• Is it possible to lose fat and gain muscle simultaneously? 
• I overate on the weekend and I’m feeling guilty, I told my coach and she didn’t make me feel bad, but she did add a cardio session, what are your thoughts?
• What are your fitness goals??
• Are you competing for a figure or bodybuilding show?
• I’ve put 10lbs on since starting to workout, why?!
• What do you do when you have the munchies?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

truLOCAL for local, high quality meat
Natura Market code: ALICIA10 on your first order of $59.00 or more.
In this week's episode I'm talking about the differences between self-care and self-indulgence, how I find it hard to rest without feeling like it's self-indulgence. I talk about a conversation I had with a client where she asked, "how come they can eat so much more than me and look so fit?" I also share my thoughts on the LIB finale, Instacart, Marry, F*ck, Kill: Pancakes, Waffles, and French Toast, and I play a clip from a very popular podcast (Your Mom's House) and talk through my answer to their hard-hitting question. 

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

For this week's episode, I've reached out to my internet friend, Natalie, for her thoughts, opinions, and predictions for LIB. I'll also be sharing my own thoughts and feelings about the show thus far. Plus, I'll chat about a few things I've been loving lately, and answering your HOT FIRE questions from IG:
Q: favourite meals/snacks/desserts for cutting phase?
Q: DO you ever use THC?
Q: What are you most looking forward to?
Q: How can I tell if I should increase my weights at the gym…I want to keep progressing but don’t want to increase when I shouldn’t.
Q: I used a TDEE calculator, what are your thoughts on it? It calculated my maintenance calories, but honestly I feel so full I can’t hardly hit calorie count. Mostly focusing on protein, right now at 125g.
Q: How to stop overeating desserts and treats?
Q: If you’ve been in a fat loss phase and reach your goal weight, do you switch to maintenance calories and continue to train in the same manner? Is there such a thing as maintenance for muscle development.
Q: Any recipe or meal prep guides that you can suggest?

truLOCAL for local, high quality meat
Natura Market code: ALICIA10 on your first order of $59.00 or more.

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com

Got a question? Send me a text! :)

truLOCAL link
Natura Market code: ALICIA10 on your first order of $59.00 or more.

In this week's episode, I'm talking about practical vs optimal health practices, an unfiltered Love is Blind recap, recapping parents weekend, and answering your HOT FIRE questions from Instagram:⬇️
Q: Can you go into a deep dive on Zone 2 Cardio for a total newb who wants to incorporate cardio for health but is really nervous about losing strength?Q: I absolutely hate Glute bridges and hip thrusts, are they an absolute to build a booty? Am I able to swap them out and still build? If so, what would be some great swaps?
Q: Collagen seems to work for my hair and nails, but I’ve heard it’s not a complete protein. Can I count it at all towards my daily protein goal?
Q: It seems like you don’t eat a lot of carbs with your meals, do you eat Keto or just lower carb and higher fat?
Q: 6 weeks into a cut with custom macro count, down 5lbs with fluctuations along the way. Feel like this is slow progress, keep going or lower calories? I’m getting above 8k steps about 5 days a week.
Q: How much alcohol do you personally drink? What is a reasonable amount when trying to healthy, like per week or month?
Q: How do you support clients with fat loss when they don’t want to track?

✨Health Coaching Application: Work with me!

✨GET THE COURSE: Body Recomposition Course

✨Follow me on Substack: Alicia's Substack
✨Follow me on Instagram: @aliciamayconnors
✨Send me an email!: info@wellnesswithalicia.com