wellness with Alicia

Got a question? Send me a text! :)

In this week's episode, I'll be dishing out an update on my ongoing health stuff, giving a quick rundown of the Super Bowl highlights, sharing details about a new course I'm diving into, talking about the pros and cons of running an online business, offering up a few recommendations, and of course, answering your questions!
Your Q's from Instagram:
Q: If I lose 10lbs and then gradually gain it all back over a couple of years, then lose it again, is that yo-yo dieting? Nutrition and exercise habits have improved though. I feel like I'll have to track for the rest of my life to maintain or lose the 10lbs.

Q: struggling with binge eating 2k+ calories in one sitting and feeling so much shame and guilt, but don't have the funds for therapy, any suggestions?

Q: specific rep range I should stick to when trying to build muscle, like I’ve heard the 8-12 rep range, but recently I’ve heard that if you want to grow and get stronger, the 5-10 reps is ever better.

Q: travelling to Europe or 3 months, best approach to ensure as little muscle loss as possible given irregular access to gyms and likely not fully accurate tracking during the 3 month period.

Q: Track protein and calories or all the macros?

Q: Favourite Ninja Creami Recipe?

truLOCAL meat link
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✨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! :)

Shop for clean, locally sourced meat products online and make fewer trips to the grocery store.
Natura Market: use code ALICIA10 for 10% off your first order of 59.00 or more!
In this week's episode, I dive into the recent Grammys, talking about the Taylor Swift and Celine Dion situation and society's tendency to revel in the downfall of successful women. Plus, I rant about our gym pet peeves, and answer your questions from Instagram!

• What’s something you liked or didn’t like but was actually diet culture in disguise?
• Tips for fat loss phase hunger? 
• Is metabolic damage a real thing? 
• Where did you meet your husband?
• What TV shows are you watching?
• How long did you keep competing in CrossFit, even after you realized you stopped enjoying 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!: [email protected]

Got a question? Send me a text! :)

In this week's episode, I'm talking about routine changes, our ice barrel, getting my blood drawn, how the scale helped me get over a hard body image day, and answering YOUR questions: 

• How to deal with a big appetite around period when also trying to lose some weight?
• How to stop working out in AM and fasting until noon, savings calories for night and not eating during the day?
• Hunger cues and how to recognize them...Trialling IE after years of tracking. 
• Thoughts on cheat days, good or bad?
• After dieting would you suggest reverse dieting or jumping straight to maintenance?
• How often should you train to failure when bulking?
• Any tips for hitting 8000 steps/day, I work at a desk?

Send your Questions to: [email protected]

✨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 our 72-hour Vegas trip, discuss the unfair blame on women for men's behaviour, share a list of things to publicly shame me for if I ever do, and dive into your nutrition/health questions!
Natura Market Discount Code: 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!: [email protected]

Got a question? Send me a text! :)

Listener Questions:

• Travel plans for 2024?
• Functional movement training, is it BS?
• If volume is important for hypertrophy, does it matter how many times you workout per week?
• How many steps are needed in a fat loss phase?
• Been skipping gyms session because I’m not in a good place right now, what would you do?
• When in a deficit, do I need to track every little thing like fruit?
• Training around your cycle, is it practical, optimal, do people actually program around their menstrual cycle?

Other topics: TIME magazine article: Food Trends to Ditch in 2024, Food Trends to Expect in 2024. I also share some insights of my reading with an Intuitive/Psychic, I talk about random things I'm loving, like Victoria Beckham's makeup tutorials on her IG stories, complaining is coping, and 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 some recent health issues that have popped up, answering your questions from Instagram, a first date story that's linked to our upcoming Vegas trip, and 3 words that described my 2023 and what's coming up in 2024. 

• Thoughts about Carb Cycling?
• Is there a right and wrong way to bulk?
• How to plan for a vacation without totally losing progress?
• When should you go back up to maintenance calories after being in a calorie deficit but not reached your goal yet?
• What do you mean when you talk about healthy habits, it feels vague.
• Is fasting better for using fat as fuel?
• What do you think of cutting out dessert and sugar for January, dry January but with desserts and sweets? Good or no?
• Is having a regular eating pattern necessary, I like eating 2 big meals a day but not sure if that’s good? 

✨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 holiday and NYE, sharing my 2024 ins and outs, reading others' ins and outs, and talking about things that actually improved my life in 2023. 

✨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 diving into a packed weekend with two holiday parties, sharing some holiday traditions, and getting into the topic of 'reverse dieting' and weight loss, and what's really happening when you start eating more and losing weight. Plus, uncovering the reality when eating more doesn't fix all our relationship with food issues, and of course, my weekly R.E.P.O.R.T. Thanks for tuning in, sharing, and rating the podcast! Wishing you a happy and healthy holiday season and a fantastic New Year! 🎉
Natura Market Discount Code: 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!: [email protected]

Got a question? Send me a text! :)

Get Build + Sculpt until Friday, December 15th!
In this episode:

• The longest dinner ever.
• Weekend recap.
• Holiday/Christmas parties.
• Eye lash extensions are annoying.
• Things that make me feel like a grown-up.
• My top 5 for the following categories: food, tv shows, movies, Sunday activities, IG accounts, Zevia, moments with Ryan, Taylor Swift songs, exercises, workout apparel, trips, meals at restaurants, grocery stores, and more!
• Weekly R.E.P.O.R.T.

✨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! :)

Get my NEW program:  Build + Sculpt
In this week's episode, I'm sharing some of the most outrageous gifts from the 2023 Goop gift guide, I'm talking about de-influencing and why I'm trying to be more conscious about who I'm following and how I'm being influenced. I'm also sharing another weekly R.E.P.O.R.T. Lastly, I answer 6 listener questions:

• smith machine vs squat rack?
• how to determine a calorie deficit?
• how long after a workout should you eat?
• is macro timing necessary for results?
• why do people say to go straight to maintenance?
• eating intuitively but not eating enough for goals.
• navigating calories when you're sick and appetite is low.

Natura Market Discount Code: 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!: [email protected]