wellness with Alicia

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]

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!: [email protected]