wellness with Alicia

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.

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✨GET THE COURSE: Body Recomposition Course

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✨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

✨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! :)

Today's episode is exploring the topic of trust vs. a false sense of control when it comes to how you feed yourself. Trust allows you to honour your autonomy and settle into your relationship with food in way that feels easeful and flexible. Control(dieting), is what you gravitate towards when you lack self-trust. Alicia talks about why someone might lack trust in how they feed themselves, and a few suggestions for how you can learn to implement trust so that you can eat with competence, flexibility, and ease.
As always, the episode starts out with a recap of Alicia's weekend and a new offer for ATHLETES, or athletes transitioning from competition to life after sport. She talks about who this program is for, what you'll learn, and if you're interested, how you can learn more!
Interested in "Nourishing Athletes and Beyond" 1:1 program?
You can email me at: [email protected]
Send me a DM on Instagram: @aliciamayconnorsCheck out my Website: www.wellnesswithalicia.com
Check back every week for a NEW episode! Currently available on Spotify, Apple Podcasts, Google Podcasts, and Amazon Music.
*NOTE: The information on this podcast is not intended for medical or health advice or a substitute for a diagnosis or treatment by a physician, licensed dietitian, or psychiatrist. Alicia encourages you to research and make your own health care decisions in partnership with a qualified health care professional whom you are working with.

✨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! :)

For this week's episode, I've reached out to my internet friend, Natalie, for her thoughts, opinions, and predictions for LIB. I'll also be sharing my own thoughts and feelings about the show thus far. Plus, I'll chat about a few things I've been loving lately, and answering your HOT FIRE questions from IG:
Q: favourite meals/snacks/desserts for cutting phase?
Q: DO you ever use THC?
Q: What are you most looking forward to?
Q: How can I tell if I should increase my weights at the gym...I want to keep progressing but don’t want to increase when I shouldn’t.
Q: I used a TDEE calculator, what are your thoughts on it? It calculated my maintenance calories, but honestly I feel so full I can’t hardly hit calorie count. Mostly focusing on protein, right now at 125g.
Q: How to stop overeating desserts and treats?
Q: If you’ve been in a fat loss phase and reach your goal weight, do you switch to maintenance calories and continue to train in the same manner? Is there such a thing as maintenance for muscle development.
Q: Any recipe or meal prep guides that you can suggest?
truLOCAL for local, high quality meat
Natura Market code: ALICIA10 on 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]