wellness with Alicia

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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.  

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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

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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

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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✨

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✨GET THE COURSE: Body Recomposition Course

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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

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✨Send me an email!: [email protected]

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

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✨Send me an email!: [email protected]

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!: [email protected]

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!: [email protected]

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

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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!: [email protected]