wellness with Alicia

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

Follow me on Substack: Alicia's Substack
Follow me on Instagram: @aliciamayconnors
Apply to work with me: 1-1 Health Coaching application
Send me an email!: [email protected]

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

Follow me on Substack: Alicia's Substack
Follow me on Instagram: @aliciamayconnors
Apply to work with me: 1-1 Health Coaching application
Send me an email!: [email protected]

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

Follow me on Substack: Alicia's Substack
Follow me on Instagram: @aliciamayconnors
Apply to work with me: 1-1 Health Coaching application
Send me an email!: [email protected]

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

Follow me on Substack: Alicia's Substack
Follow me on Instagram: @aliciamayconnors
Apply to work with me: 1-1 Health Coaching application
Send me an email!: [email protected]

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!!

Follow me on Substack: Alicia's Substack
Follow me on Instagram: @aliciamayconnors
Apply to work with me: 1-1 Health Coaching application
Send me an email!: [email protected]