Explorez tous les épisodes de wellness with Alicia
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05 Feb 2022
IG Q+A: counting macros, after dinner snacks, favourite T-Swift album + comedians
00:46:10
In today's episode, Alicia talks about her positive experience with an Osteopath and on-going postural things. She shares a bunch of self-care Sunday ideas that she did, a recent life changing discovery of a microfibre hair towel, a new gym look, and answers some questions from Instagram: - is counting macros necessary for body composition goals? - thoughts on eating a snack after dinner, is it good or bad? - favourite Taylor Swift album? - favourite comedians? she touches on the recent Joe Rogan stuff. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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
Alicia talks about a small but important change in her Health Coaching business, complains about TV shows only being 10 episodes long--wtf?, and shares a dead-behind-the-eyes Spin Class experience. at [13:35] Alicia gets into the importance of eating Protein, Carbs, and Fats. They are ALL critical for exercise recovery and everyday life. So, how do we fuel as women for everyday life? So many fad diets have demonized Fat and Carbs at one point or another, and when one macronutrient is demonized, the other one is usually over done. Learn how each macronutrient plays an important role in your health, hormones, body composition, recovery, and sleep!
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
In this week's episode, Alicia gives an update on the purchasing of a second condo, how invested she is in the show, Love is Blind-season 2 (no spoilers, just her favourites), where she thinks the term 'Spring Cleaning' comes from, new business adventures, and some other random topics. [31:10] pre/post workout nutrition for women! Learn what to eat before and after your workouts, runs, or strength training sessions to not only feel your best, but hold on to your lean muscle tissue while supporting your hormones and metabolism. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
have you ever considered that binging is a symptom of chronic dieting?
00:51:57
Alicia talks about her first tattoo removal appointment, a comedy show that her and Ryan were suppose to go to that never happened...., a Thai cooking class, and a late night thought she had at 10pm while lying in bed that led to an email and now a podcast, "Cheat Day Notes App." [21:58] Cheat day notes app. How restriction/dieting leads to food obsession and binging. A personal story. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
PSA: Personal trainers--Pls STOP putting women on starvation diets! thx!
00:43:29
Happy 1 year podcastiversary to me!! 🎉 In this week's episode, I'm feeling extra passionate about the intuitive eating space after a conversation I had with a friend who mentioned his wife was put on a diet ranging from 800-1400 calories from her personal trainer. What the actual F*ck?! I talk about the negative effects dieting has on our bodies, behaviours, and psyche. I'm referencing The Minnesota Starvation Experiment--which highlights some important things as it relates to odd eating behaviours, binging, and dieting. I'm sharing 2 (potentially) unpopular opinions and a pet peeve--because this is a safe space! ALSO, I'm taking a 2 week break from podcasting--I share why in the episode.
MINNESOTA STARVATION EXPERIMENT If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
2 week recap highs + lows. Listener Question: how much food is too much?
00:45:50
I'm back after a 2 week podcast hiatus!🎉 My 2 week recap includes:
Blaming my moods on my astrology sign.
Filming exercise videos with someone who was hung over.
Would I get the PRP + Microneedling treatment again?
Heather Mcmahan cancelled :(
Livergate.
The slap. IYKYK
New psychologist!
Lay down for 10 mins during the day. Try it.
[26:35] I'm answering a listener question about the initial stages of healing your relationship with food, eating more, and eating more variety. They are wondering if they're eating too much because they're feeling out of control. How long does this phase go on for? If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
In this week's episode, I'm recapping my solo weekend and then I get into a conversation that eventually comes up with some clients and might be something you're thinking about as you continue down the path of your journey with food + movement. You've done the work and now you're wanting to make some small shifts with how you're feeding yourself , maybe you have *realistic* physique goals, or you're entering a season where you want to prioritize your health more. I'm sharing 4 health promoting strategies + a BONUS! TAKE THE QUIZ POST RESISTANCE EXERCISE COLD WATER IMMERSION STUDY HUBERMAN LAB PODCAST If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
We saw Nikki Glaser perform stand up comedy! I'm also chatting about my peak hours in the day, how clubbing looks exhausting and cold, my insanely delicious Thai short rib beef curry, and the real meat of the episode: How other peoples' food and body comments can make you question how much you're eating, what you're eating, and how this can trickle into exercise comparison too. A good rule of thumb: eyes on your own plate, unless you're sharing French fries :)
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
This week, I'm recapping my long weekend on the island, my teenage running obsession, and that one time I was a fruitarian. I'm also chatting about my snack rut, EMDR experience, comparing the ever changing advice and protocols that the Beauty and Health industries are selling, adult acne, and my thoughts on the show, The Ultimatum (before I watched the Reunion episode!) Lastly, I'm introducing a new segment to the show: My HIGHlight and LOWlight of the week. Enjoy! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
has time restricted eating for weight loss officially been debunked?
00:41:02
In this week's episode I'm sharing my up to date thoughts on The Ultimatum now that I've watched the Reunion episode, recapping Dave Chappelle's stand up show, sharing results from a recently published year long study on Time Restricted Eating, aka Intermittent Fasting...I'm also talking about how we often lean towards behaviours that might not be helpful in the long term but they provide short term feelings of safety and control, and how these not-so-helpful behaviours actually further disconnect us from what we really need. - HighLight/LowLight - Podcast interviews on the horizon!
Time Restricted Eating Study If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
pregnancy + postpartum training, incontinence, + body image with Robyn Rayner
00:54:51
In this week's episode I'm chatting with my friend, fellow RMT, Crossfit Level 2 coach, and Mom to two boys, Robyn Rayner. She's sharing her experiences during her pregnancies, her hospital and home births, how her recoveries after each birth were different, and how her relationship with fitness and her body has evolved since having kids. She's a wealth of knowledge, I hope you enjoy the episode as much as I enjoyed chatting with her! How to connect with Robyn: website, Instagram, 6 week return to exercise postpartum program.
If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
finding food freedom with food intolerances/allergies
00:35:38
This week I'm giving you the run down on my back to back comedy filled weekend, investing in joy, Ryan's black out episode, and a common concern I hear from people....Is it possible to find food freedom with food allergies and intolerances? Listen to the episode to hear some helpful strategies and tools I'm sharing with you! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
body goals in the food freedom space, can you have both?
00:43:11
This week I'm talking about Ryan's blackout update(with his permission), face filters banned in Texas, and a BIG, potentially controversial topic: weight loss and body goals---can they exist in the food freedom space? Is it possible for someone to want to put on muscle or change their body composition while working on their relationship with food and fitness? Tune in to find out my thoughts! If you'd like 1:1 support with having a flexible and enjoyable relationship with food & movement, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
cw: eating disorders, suicide. Today I'm talking about *my* mental health stuff, sounds heavy, maybe even boring, but I hope you find it interesting? helpful? relatable? insightful? ...I'm going allll the way back to when I was 14...I'm 32 now, so it's been a ride. I'm snorkelling through things I've experienced, things that helped, and things that didn't have much of an impact. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
how to deal with weight gain when you start eating more
00:39:03
This week's episode includes: Top Gun, TV marathon, Holy grail skin care product, and a listener question: How do you deal with weight gain when you start eating more food?
My Holy Grail Skin Product If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
Did you see Jordan Peterson's Tweet about a recent Sports Illustrated Magazine cover? I'm sharing my thoughts on his tweet and the general backlash that comes when different shapes and sizes are on the front cover of magazines, and by different I mean any body type that isn't thin. The episodes starts out with a little weekend recap and my NEW device that tracks steps! I'm sharing my thoughts on fitness trackers and devices and why it's taken me so long to get on board, although I'm still not sure if I'm totally on board. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
Today, I'm talking about being home alone, sleeping with mouth tape, spray tans, wedding planning, and Diet Armour. Diet Armour--There's a difference between travelling with snacks because you need to stay fed, and travelling with your food scale, Tupperware, and loads of diet foods because you're afraid to eat out. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
Noelle Tarr: Postpartum, Motherhood, Picky Eaters, Body Changes and more!
00:56:16
This week I'm joined by Noelle Tarr from the Well-Fed Women podcast. Noelle is sharing her knowledge and personal experiences to answer some of your questions! We talk about: Time management, exercise and body image postpartum, easiest/hardest thing about being a mom, feeding picky eaters, not projecting perfectionism onto your kids, and the pressure women feel to "get their body back" after having kids.
In this week's episode I'm talking about being an online business owner, my tattoo removal update, beach days, crows, and not worrying about what peers in the intuitive eating space think about my work! Today's hot topic: Does dieting damage your metabolism? and why the advice "eat less, move more" doesn't take into account the complexities of our physiology and psychology. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
give yourself permission to eat less "perfect" earlier in the week
00:40:31
A little weekend update and then I get into today's topic: Give yourself permission to not eat “perfect” earlier in the week if you're struggling with binge eating behaviours on the weekends. The rebound effect of an all or nothing approach to eating is inevitable when you are so deprived that you cannot continue to white knuckle your way through the weekends. Being a little less perfect allows you to be a lot more consistent and therefore smoothing out the highs and lows that comes with deprivation and as a result binging. If you'd like 1:1 support with having a flexible and enjoyable relationship with food & fitness, you can e-mail me: info@wellnesswithalicia.com Send me a DM on Instagram: @aliciamayconnors Check 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.
This week I'm talking about a recent patio intruder, my birthday *week*, our recent trip to Oregon for a Music Festival, 10 day walking challenge, and WHY sharing food is an important part of healing your relationship with food and ending food obsession. If you'd like 1:1 support with ending food and exercise obsession so that you can eat and move moderately and flexibly, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
I'm sharing a Pro/Con list from my own personal experience with CrossFit. I competed at the CrossFit games three times and spent over 5 years in the space. I think CrossFit shook up the fitness industry, mostly for the better, but like anything, there's some drawbacks depending on your goals. Listen to find out some of the advantages and disadvantages that CrossFit has to offer, from my POV. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
Listener Question: will I REALLY stop eating so much when I stop overexercising?!
00:42:18
Have you ever wondered if you didn't exercise so much, maybe you wouldn't have to eat so much? Over exercising high jacks our appetite, so it would stand to reason that if you pulled back on exercising so much, your appetite would calm down and self-regulate. I'm also sharing about the Bachelorette Party I want to last weekend, my bathroom TSN turning point, my knee injury, and my recent acne food triggers that I’m bummed about. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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
Today I'm talking about morning routines....are they worth the hype, are they necessary, and what if you're not a morning person--are you doomed?! Elaborate morning routines take up a lot of instagrams real-estate, and most of them don't look realistic for the majority of humans living in the real world . I'm giving you my opinion and sharing my morning routine! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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
When you start healing up your relationship with food and food beliefs, a couple things might happen: Your social life, travel, and day to day life will start to open up. You might only stop and notice the major shifts during this process...you might also, forget to stop and reflect on the "little things" that eventually become BIG things. Today, I'm sharing a number of "little amazing things" that occurred to me over last weekend. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
is striving for perfection hurting your physique + performance goals?
00:39:15
Something is better than nothing. Do you only feel good about your workout if everything is "perfectly" aligned? Perfectly rested-check. Pre workout-check. All your equipment is available- check. You have endless amounts of free time to finish your workout-check. Post workout fuel-check. Sure, it’s great if everything aligns, but what happens when it doesn’t? How do you adapt? Do you decide to throw in the towel, do you still do something, but still feel guilty that it wasn’t "good enough?" Today I’m sharing my thoughts on WHY being flexible will allow you to stay consistent and see those physique and performance results! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
Have you ever thought about doing a figure/bikini/physique/bodybuilding show? In my early 20's, this was something I thought about doing. I never did, thank god. But I was sucked into that world at a young age through Oxygen magazine, online forums, and hiring "nutrition coaches" that charged me for cookie cutter meal plans that their clients followed who were prepping for shows. If I've never done one, why am I talking about it? Without first hand experience, I still think I know enough to speak to this topic, especially the physical/mental side effects from these shows. I was asked by someone who follows me on IG if I'd ever done one and what my thoughts are on this niche "sport." Enjoy! I'm also talking about my very early morning wake up, my friend's wedding, and being a negative Z list celebrity. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
selling the OC, hard conversations, 'Strong over Skinny' article
00:51:50
Today is a Chex Mix of random topics: I talk about the show, Selling the OC, not putting other people's comfort over your own, if I only had 20 mins and minimal equipment, what would I do for a workout? I wrap up the episode with sharing my thoughts on a recent article published by the Washington Post, 'Strong over Skinny, Women powerlifters ditch stigma around bulking up.' If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
what to expect when you stop restricting food, hot/cold therapy, micro-dosing
00:41:53
In today's episode I'm talking about my outdoor hot/cold therapy experience, my first time micro-dosing 🍄, and some of the things you can *initially* expect, and then eventually expect when you stop restricting food, stop yo-yo dieting, and stop under-eating. If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
Today's episode is inspired by my upcoming travels to Spain and Portugal. I'm sharing my tips on how to eat intuitively/eat normally/and eat balanced when you're traveling. Travel can bring up a lot of big feelings when you've spent years dieting, fearing, and restricting food/calories. You're out of your element, your safe foods aren't easily available, and can't plan the way you normally would. It can feel like A LOT. For me, travel has been incredibly healing from my past disordered eating behaviours and eating disorders. If you're feeling nervous to travel because of your relationship with food, I would encourage you to think about the potential benefits of challenging your food fears and learning to be flexible and spontaneous. With that said, I understand that it certainly doesn't come without its fair share of food anxiety and fears. I hope you enjoy the episode! If you'd like 1:1 support with ending food and exercise obsession so that you can reclaim your relationship with food and fitness, you can e-mail me: info@wellnesswithalicia.com OR fill out my application form. Send me a DM on Instagram: @aliciamayconnors Check 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.
After a 3 week podcast break, I'm baaaack! I'm sharing our travel itinerary, what we loved, where I'd go back to, and where I don't need to see again(at least not until I see more of the world first). I'm also answering some questions from instagram about: - digestion on the trip - who planned the trip - body goals and travel - favourite and least favourite places we went, and more!
This week I'm talking about eating healthy-ish while traveling and answering some listener questions: - looking at the menu before going to restaurants - traveling with a food scale, and - eating gluten-free on vacation. I'm also sharing why I choose to workout-out when I travel but how it's evolved over the years. Other topics include: gateway comedians, sticker residue, customer service, TV shows I'm loving, and setting boundaries in relationships and with family.
dieting is not the cure for binging, Midnights favs, tech for dummies
01:00:09
This week, I'm telling you about my tech struggles that ensued when I went to go record this week's episode, apparently I can't blame it on a mercury retrograde. Of course I'm talking about Taylor Swifts, Midnights album--I'm sharing my initial favs and the ones that grew on me. Finally, I'm talking about the diet-binge rollercoaster and WHY restriction is NOT the solution to chronic binging. Thank you and ILY for listening!
why I left the hardcore anti-diet spaces, wedding planner, Love is Blind, and more!
00:47:25
This week, I'm talking about the similarities I started noticing in the online anti-diet and pro-diet spaces, and why I was feeling equally jaded by both ends of the spectrum. This ultimately led me to find my own voice and framework for how I want to hold space for my 1:1 clients without pushing my own opinions, biases, and agendas on to them. This space allows for whatever goals and desires you have when it comes to fitness, nutrition, and your body. I think something like this is severely lacking in the health and fitness spaces. Because I do believe you can create a solid relationship with food and fitness, AND have physique goals. I'm also talking about my first call with our wedding planner, Love is Blind, and other random bits and pieces. Thanks for being here!
LA trip, Love is Blind smokeprogram, feeling good when someone says, "have you lost weight?"
00:59:08
Today I'm talking about our recent trip to LA, ranking my favourite grocery stores, Love is Blind couples (I'm even reading my friend's 'hot takes' that she sent me), and finally, I'm answering a listener question: Is it okay to feel good when someone notices you've lost weight??? If you could please take a moment to rate, review, and/or share on your IG stories or with a friend I'd really appreciate it! Thank you :)
Today I'm talking about the heroin chic trend, reading my recent newsletter about sustainable fat loss/my physique goals/eating more and leaning out--it was a popular one! I'm also sharing some questions I got in my DM's about sustainable fat loss.
Also, I created a fun challenge! It's 21-Dumbbell only workouts to keep you on track over the holidays without spending hours in the gym! Grab it HERE
satisfaction with an edge of health + gift ideas 🎁
00:47:54
Today I'm talking about: Dress shopping for Christmas parties, men paying for the first date, and a concept I've been talking about with 1:1 nutrition clients: Eating the most satisfying meals with and EDGE of health. In the second half of the episode, I'm sharing some gift ideas for the person who loves: cooking, traveling, sleeping, working out, and of course, Him and Her categories.
effortless beauty, holiday eating, STUTZ on Netflix
00:45:00
In today's episode I'm talking about beauty standards, botox, celebs who get work done but claim they ONLY use Aveeno moisturizer, and the obsession with demanding that people in Hollywood tell us everything they're getting done. I'm also answering a listener question, "does my eating change around the holidays?", and lastly, I'm talking about the documentary on Netflix, STUTZ.
Built by Alicia: A 30 day elevated strength training program designed to help you stay forever jacked, sustainably lean—and maintain it— for real30 days: 4 workouts/week + weekly Boosts + optional active recovery day + VOXER support (M/W/F) + optional 1:1 session(s). Excited to have you join!!
NY resolutions + what I'm bringing into 2023 and what I'm leaving behind
00:50:19
In this episode I'm recapping the last 2 weeks + a Christmas gift I was NOT expecting, condo hunting, and NY resolutions--what I'm bringing into 2023 and what I'm leaving behind!
Today I'm talking about the most common causes of overeating and what you can do about it. Common causes: physiological and/or psychological stress, and poor lifestyle habits. If you struggle with this or know someone who does, this episode is for you!
In today's episode, I'm talking about how I accidentally made everyone in our entire building evacuate and had fire trucks come to turn off the smoke alarm. I'm also sharing with you my next step in my skin care/acne journey! The meat and potatoes of the episode: WHY sustainable fat loss feels so damn hard and what you can do about it.
fat loss + performance goals + health, can you have it all!?
00:54:20
In this week's episode I'm answering a question I got on Instagram: Can you pursue fat loss and performance goals at the same time? (of course this is highly nuanced like most things nutrition/body/health/exercise) I talk about: How health, fat loss, and performance tie into each other, when they're synergistic, and when they're not. I'm also talking about my acne treatment update, our next trip, and gut bomb bread, enjoy!
What kind of support do you need next? Relationship with food, fat loss, or health? Find out! >> Take the QUIZ
Today I'm talking about a concept from James Clear known as, Identity Based Habits and how that specifically relates to things like: -Food obsession -Making fitness a lifestyle -Changing your body -Overeating, and -Trusting yourself around food
If this resonates with you... "I just want to stop overeating," Or "I just want to lose 10lbs," then this episode is for you!
Find out what kind of support you need: -Healing your relationship with food -Healthy habits -Physique changes Take the QUIZ to FIND OUT!
what to expect in a caloric deficit: hunger, metabolism, hormones!
00:52:58
In today's episode I'm talking about the idea of "starvation mode" -- is it even real? Can you really damage your metabolism?! And if not, what's actually going on when you go into a caloric deficit, why you might plateau, and what you can do about it! I also talk about: The Pamela Anderson documentary, micro-dosing mushrooms, ending my contract with my former business coach early, gym etiquette, and more!
TAKE THE QUIZ - Are you ready for a fat loss phase? Find out!
Today I'm talking about Phasic nutrition(aka Phasic Dieting) and how you can utilize this way of eating to achieve and maintain body goals. I also talk about: What is body recomposition Who is phasic nutrition for How phasic nutrition is adjacent to periodization training What beginners should focus on Fat loss and maintenance phases Can you lose fat + gain muscle simultaneously?
Other topics: Half time show, Valentine's weekend, shows I'm loving, cleaning, the perfect cup of coffee and more!
In this episode, I'm sharing all of the items, food, practices, entertainment, and more that I'm loving lately! I hope this gives you some ideas and inspo for things to try and incorporate! Head on over to Instagram and let me know what you're loving (or hating) lately!
In today's episode, I talk about the benefits of resistance training and why you should incorporate it into your fitness routine.
I cover the advantages of resistance training, including improved metabolic function, enhanced body composition, better mental health, regulation of blood sugar levels, and increased bone density.
I also highlight the potential downsides of excessive exercise.
Other fun topics: the worst way to wake up, sauna etiquette, comedy shows!
In today's episode, I'm presenting a unique perspective on the concept of "restriction" that you may not have heard before. What if restriction feels good?Is that such a bad thing??? I hope in listening to this episode, you understand that the reason or intention behind setting limits or restrictions can significantly impact your capacity to derive happiness and enjoyment from those them.
I'm also sharing some of the things that I've personally put some limitations and restrictions on in my life that's made me feel better!
In today's episode, I'm recapping my weekend, sharing my ONE surprise request song for when I see Taylor Swift, plus, Taylor Swift insights for the concert that I heard on another podcast--know before you go!
I'm also diving deep into the topic of Addiction to High Cortisol Exercise. I explore the ins and outs of this phenomenon, including what cortisol is and the warning signs that you might be addicted to high cortisol exercise.
I'll talk about the effects of chronically elevated cortisol and break down what happens on a neurological level - so you can understand why we get addicted.
I'll also share what to expect in your body when you cut back or stop high cortisol exercise.
is beauty + skincare culture the new diet culture? + wedding dress + Gwyneth Paltrow interview
00:40:52
In today's episode, I talk about the comparison between the diet culture of the early 2000s and the beauty and skincare culture of today, and I wonder if in 20 years from now, we'll come to recognize the unrealistic and potentially harmful trends that countless women felt compelled to conform to. I also share my thoughts on the viral clip from Gwyneth Paltrow's interview and I share my personal experience of going wedding dress shopping. Other random topics: Filters on kids, Airbnb check in/out times, and Love is Blind.
I'm 33 and have gone through MANY phases and seasons of "health and wellness." Today I'm reflecting on the Phases - From Naivety to Innocence, Awareness to Clean Eating/Cardio Bunny, and Beyond!" Maybe you can relate to a few of my eras and reflect on some of your own!
non-toxic living: healthy or unhealthy obsession? + LIB reunion
00:43:45
In today's episode, I'm talking about the growing trend of non-toxic living and the things that I choose to buy or not buy based on my values and preferences. I talk about the potential benefits of adopting this kind of lifestyle and the importance of finding a balanced approach and avoid letting this pursuit of "clean living" consume our lives. I also briefly talk about the impact of marketing and consumer psychology, like, maybe you DON'T need a Glade plug-in or dryer sheets;) Finally, I give my lukewarm takes on the Love is Blind reunion.
In this week's episode, I'm taking you along with me as I recap my weekend in Victoria, where we took our engagement photos. I'm also sharing my struggle with wanting to visit home and see everyone while trying to balance rest and self-care. Lastly, I'm sharing my summer mood board for 2023, featuring categories like health/physique, travel, events, fashion, food, feelings, and drinks.
Other random topics: taxes and finance jargon, period twice in one month--wtf, a possible new friend, and more!
In today's episode, I'm sharing how I approach Healthy-ish travel. My version will most likely look a little different than yours, but I hope this gives you some ideas for how you can curate your own iteration of Healthy-ish travel. Categories I'm covering: Skin - Movement - Food - Clothes - Alcohol - Mindset.
In today's episode I'm answering some of your questions about Cabo and travelling in general! I'm sharing some tips and the PROS and CONS of travelling to Cabo. I also cover:
restaurants we ate at and where we'd go back to.
San Jose Del Cabo vs Cabo San Lucas
Food and travelling--how to enjoy yourself without ruining progress
Mindy Kaling's body transformation & society's reaction to women's weight loss
00:39:11
In today's episode, I'm exploring Mindy Kaling's body transformation and society's reaction to women's weight loss.
I delve into Mindy Kaling's recent interview with People Magazine, where she candidly discusses her body transformation and health routine. Unfortunately, her weight loss has sparked controversy and allegations surrounding the use of Ozempic, raising doubts about the authenticity of her journey.
I share my thoughts on society's tendency to scrutinize and question women's weight loss, highlighting the unfair double standards compared to men. Why do we get so "triggered" by others' bodies, especially when it comes to women's bodies???
I also stumbled upon a post on Instagram about child-free flights being offered by WestJet and possibly other airlines. The comments section was a mixed bag of opinions. I'm sharing my own perspectives on the idea of child-free flights.
Today's episode is inspired by a question I got in my DM's after I posted my dinner and a snack on my stories. The DM started with, "can you really eat all that?" I'm exploring 2 perspective: refraining from commenting on others' eating habits and embracing empathy and understanding for genuine curiosity, and the fact that it's crucial to remember that what we see online is only a snapshot of someone's dietary intake/life, and comparisons can be misleading.
In this week's episode, I'm walking you through the dos and don'ts when you find yourself in a fat loss plateau. Should you increase your deficit, increase your movement, go back to maintenance calories, or completely throw in the towel?! If you're not sure what your next move should be, this episode is for you!
In this week's episode, I'm giving you an update on our wedding and honeymoon: Am I taking Ryan's last name? Are we staying within budget? Where and when are we honeymooning? I'm also talking about my recent physique goals and how my calorie deficit is going. Obsessions and things I'm loving: Skin care products, food, books, TV shows, and more!
social anxiety + when self-care goes against the grain
00:49:20
In today's episode, I'm recapping my weekend in Whistler where I navigated some social anxiety and prioritized personal well-being over societal expectations and pressures. I'm also sharing my take-aways from a glimpse into the world of improv. Lastly, I'm highlighting the importance of making choices that align with your true self, even when they defy the conventional norms.
bachelorette weekend + navigating life's detours during a fat loss phase
00:43:45
In today's episode, I'm recapping my amazing Bachelorette weekend and answering a listener question: "How to navigate a fat loss phase when life keep throwing curve balls, like, date nights, cravings, weekends, travel, etc.
Today, I'm exploring a topic that's been on my mind lately: Body Love. The anti-diet and body positivity movement pushes for everyone to love their body. The intention is good, but is it realistic? And what if you never get there...Are you failing?...Can you still have a good relationship with food and with yourself? I'm sharing what I practice for myself and what I encourage my clients to work towards instead. Other topics:
In today's episode, I'm talking about my experience with stepping back on the scale over the past few months. I'm sharing what I've noticed and how my relationship with the number on the scale is very different than it was 10+ years ago. I explore the PROS of stepping away from using the scale as a tool and the PROS of stepping back on the scale. At the end of the episode I talk about my low light and my high light, our possible honeymoon destination, and the upcoming weekend!
coaches & programs mismanaging expectations (inspired by a convo), weekend recap from the island
00:46:32
In today's episode, I'll be recapping my weekend on the island, which included my wedding day makeup trial, an unexpected discovery that apparently I enjoy golf!!!, updates on our condo progress (or lack thereof), and other musings from the weekend. I'm also delving into a topic inspired by a recent conversation with a potential client: the frustrations and burnout that can arise from working with a coach or program that may have mismanaged expectations. This might involve overpromising and underdelivering, lacking transparency regarding the client's involvement, or simply not being the right fit. I'll explore the reasons behind why I think some people experience diet and coach burnout.
Taylor's Version: reliving the magic from the Era's✨💜
00:55:02
In today's episode, I'm sharing my highlights from a magical weekend at the Era's Tour concert in Seattle! The surprise songs, favourite moments, deeper thoughts about being a woman, and more! Important: August Business Update: Taking some time off and what to expect from the podcast. Will I do a wedding recap??? Listen to find out!
In today's episode I'm talking about my final wedding dress fitting, wedding veil's, first dance song, manifesting menstruation, and other wedding musings. I'm also sharing WHY I'm a big proponent of simplifying and repeating meals. I talk about ways to add-in variety while still sticking with staple meals to lessen the overwhelm and decision fatigue that often happens when you ask yourself, "what's for dinner?"
the one about the wedding with a special guest: MY HUSBAND ❤️
01:17:52
This week, I'm excited to be joined by a very special guest, my husband Ryan. It wasn't easy to persuade him to come on the show, so I hope you all appreciate this rare appearance as much as I do! I kick off the episode flying solo, reflecting on our wedding day.
Later in the episode, Ryan and I dive into a candid conversation about our individual experiences on that unforgettable day. We share the aspects that truly warmed our hearts, the delightful surprises that caught us off guard, and even some things we might consider doing differently if we were to do it all over again. Your support and well-wishes on our wedding day meant the world to us, and we want to express our gratitude from the bottom of our hearts.
Thank you for tuning in, and for all the love you've sent our way. We hope you enjoy this intimate discussion as much as we enjoyed sharing it. <3
recapping my fat loss phase, almond moms, an everything shower, childless millennial
01:07:29
After a mini-pod break, I'm baaaaaack! In this week's episode, I'll be diving into the recap of my 4-month fat loss phase. I'll cover my initial expectations, the ultimate outcomes, my macros, exercise routine, and the shift in my mindset.
I'll also chat about the concept of "Almond moms," explore the 'icks' inspired by Jared Fried's stand-up special, and I'll share my "everything shower."
Towards the end of the episode, I'll delve into how my world, both in the physical realm and online space, has become increasingly saturated with baby culture and mom culture. I'll share my insights on the constant stream of targeted ads bombarding me due to my age and gender, and how I've been intentional to find balance amidst it all.
do 'clean' calories really not count? quantity vs. quality
00:58:42
In this week's episode, I'm talking about the pros and cons of the transition from summer to fall, "clean" eating for fat loss, my personal journey with binge eating "clean" foods and wondering why I couldn't lose weight, watching tv during the day, the ONE thing I miss about having my own car, re-sealable bags, Vancouver's abysmal coffee shop ranking video, onion hair, New York Airbnb situation, Selling The OC, and the out-of-control tipping culture. If you love the podcast and want to show some extra love and support, you can click the link below to donate! Every little bit helps keep this podcast up and running. Thank you so much! 🙏
Reverse Dieting's common mismanaged expectations: Rapid weight Loss + an UNrealistic metabolic boost.
WHY eating more on a consistent basis can help you lose weight.
Other topics: Period weight gain, my mixed feelings on the media attention that Taylor and Travis are getting, my thoughts on the show, Sex Education, Dutch ovens, new shoes, and more!
In this week's episode, I'm exploring the organic progression that happens when transitioning from a rigid diet mindset to embracing food for pleasure to then craving structure in your eating habits. I talk about owning your 'nos' and 'yeses' when it comes to food and understanding that saying 'no' doesn't equate to restriction if it feels good! Other topics: Recapping our weekend in Victoria, the Beckham documentary on Netflix, Supermodels on Apple TV, Love is Blind S5, and more!
In this week's episode, I'm talking about the details of our first day in the heart of NYC on our Honeymoon, how the search for podcast sponsors is going, my thoughts on the 'Love is Blind' reunion, managing the discomfort that comes along with reintroducing "nos" when it comes to food choices, the next "it" vegetable, and my experience at the Taylor Swift Eras Film.
do you have to count macros to reach your body goals??
00:55:54
Natura Market Discount Code: ALICIA10 for 10% off your first order of $59.00 or more! In this episode, I dive into a mix of topics: Parent's weekend recap, Taylor Swift's upcoming concerts in Vancouver, the challenges of making group plans, reading a book you're just not that into, and answering a listener's question about New York, "Did I feel safe?" I also talk about the pros and cons of tracking macros for body goals and explore alternative approaches for those who prefer not to. Lastly, I share different ways for tracking macros, yes, there's more than just one way!
south of the Equator kiss, my maintenance phase, how to stop eating when full, weekly R.E.P.O.R.T
00:55:06
Natura Market Discount Code: ALICIA10 for 10% off your first order of $59.00 or more! In this episode, I'm sharing my thoughts on what happened south of the Equator, Karma is the guy on the Chiefs!, my solo weekend recap, a little update on my maintenance phase, some helpful tips to stop eating when comfortably full, and I wrap it up with my weekly R.E.P.O.R.T.
current favourites, listener questions, weekly R.E.P.O.R.T, & more!
00:56:03
In this week's episode, I'm talking about getting asked if I'm steroids at the gym (lol), I'm giving you a long overdue update on the baker who dropped the ball at our wedding---what really happened?!, I'm sharing my top 3 current favourite:
In this week's episode, I'm answering your questions, filling you in on my weekend celebrating American Thanksgiving, sharing my weekly R.E.P.O.R.T, and more! Listener Questions:⬇️
Do I need to count all of 3 macros?
Can I lose weight without tracking macros?
How to stick to a calorie budget?
Scared to go into maintenance...where to start, TDEE calculator?
Can you make gains in maintenance??
I always want something sweet after lunch and dinner. It’s a habit but it makes me happy, can it be a part of a healthy lifestyle?
Submit questions or a story you want to share! info@wellnesswithalicia.com
Goop gift guide, de-influencing, listener Q+A, Weekly R.E.P.O.R.T
00:48:52
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.
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!
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!
2024 ins & outs, things that actually improved my life, holiday recap
00:57:09
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.
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?
Q+A, food trends to ditch and expect in 2024, things I'm loving, & more!
00:51:10
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!
cheat days, period cravings, body image rollercoaster, tracking to intuitive eating, & more!
00:39:05
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: info@wellnesswithalicia.com
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 update, Super Bowl, online biz space, IG Q+A
01:00:52
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.
In this week's episode, I'm talking about practical vs optimal health practices, an unfiltered Love is Blind recap, recapping parents weekend, and answering your HOT FIRE questions from Instagram:⬇️ Q: Can you go into a deep dive on Zone 2 Cardio for a total newb who wants to incorporate cardio for health but is really nervous about losing strength?Q: I absolutely hate Glute bridges and hip thrusts, are they an absolute to build a booty? Am I able to swap them out and still build? If so, what would be some great swaps? Q: Collagen seems to work for my hair and nails, but I’ve heard it’s not a complete protein. Can I count it at all towards my daily protein goal? Q: It seems like you don’t eat a lot of carbs with your meals, do you eat Keto or just lower carb and higher fat? Q: 6 weeks into a cut with custom macro count, down 5lbs with fluctuations along the way. Feel like this is slow progress, keep going or lower calories? I’m getting above 8k steps about 5 days a week. Q: How much alcohol do you personally drink? What is a reasonable amount when trying to healthy, like per week or month? Q: How do you support clients with fat loss when they don’t want to track?
LIB recap with Natalie, answering your Q's: How to stop overeating desserts and treats?
00:50:24
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?
self-care vs self-indulgence, how come she can eat so much more than me & look so fit??
00:56:46
truLOCAL for local, high quality meat Natura Market code: ALICIA10 on your first order of $59.00 or more. In this week's episode I'm talking about the differences between self-care and self-indulgence, how I find it hard to rest without feeling like it's self-indulgence. I talk about a conversation I had with a client where she asked, "how come they can eat so much more than me and look so fit?" I also share my thoughts on the LIB finale, Instacart, Marry, F*ck, Kill: Pancakes, Waffles, and French Toast, and I play a clip from a very popular podcast (Your Mom's House) and talk through my answer to their hard-hitting question.
bike bandit, should you compensate after overeating?, coping with the munchies
00:45:44
truLOCAL for local, high quality meat Natura Market code: ALICIA10 on your first order of $59.00 or more. In this week's episode, I'm talking about a bike bandit, my final thoughts on the LIB reunion, and answering your Questions!
Reverse dieting, my deficit is going well but how to know how high to reverse back to?
Is it possible to lose fat and gain muscle simultaneously?
I overate on the weekend and I’m feeling guilty, I told my coach and she didn’t make me feel bad, but she did add a cardio session, what are your thoughts?
What are your fitness goals??
Are you competing for a figure or bodybuilding show?
I’ve put 10lbs on since starting to workout, why?!
Oprah interview, Dr. Huberman drama, genetic predisposition to obesity, & more!
00:46:24
In this week's episode, I'm snorkelling through a few things I'm watching and enjoying, I'll be sharing my thoughts on a viral clip featuring Oprah and a panel discussing weight loss, calories, and obesity. Additionally, I'll touch on the Andrew Huberman article and the backlash it's stirred up. And of course, I'll be answering some listener questions! 1. Best way to get back to maintenance calories after being in a deficit for 10 months and losing close to 40lbs? 2. Any options for high protein breakfast, it’s my biggest struggle! 3. How do you approach fat loss when you know your genetics are working against you? Just accept that it’ll be harder? Assume I’ll be eating poverty calories all my life? 4. Can you turn body fat into muscle without a calorie deficit? truLOCAL sponsor Natura market discount: ALICIA10 for 10% off your first order of $59.00 or more!
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