wellness with Alicia

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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?

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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!!

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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?

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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

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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!

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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!!

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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.

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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?

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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

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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

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