wellness with Alicia

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

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✨Send me an email!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]