In this week's episode, I'll be discussing an open house we went to, my indecisiveness about our next steps—whether to move, not move, or renovate our current condo—Lastly, I'll address a common concern among many women: anxiety about maintaining weight loss. Plus, I'll be answering your questions!

Q: How do I balance having fun, while also wanting to be healthier and look better?
Q: you mentioned having a ninja creami, do you have any favourite Ninja Creami recipes?
Q: In a calorie deficit and have gotten pretty lean but still looking to tweak a bit more for personal goals. The number on the scale isn’t moving much, can composition still be changing with no scale drop?
Q: I’m feeling disconnected from training. I’m going through the motions, but life is busier and more stressful the last few months, any tips to connect with it again.
Q: Can you eat more for calories "burned"? If I usually walk 10k steps, but have a day when I walk 20k steps, can I eat more and still stay in a deficit or maintenance?
✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In this week's episode, I'm talking about my weekend, one movie recommendation, Harrison Butker's commencement speech, and answering your questions!
✨Q: I need poop help! Since I’ve stopped drinking coffee first thing in the morning, I can’t get a morning poop before my early morning gym session.
✨Q: Can you give suggestions on what to eat before a morning workout?
✨Q: How do I get muscle definition? I want to be able to SEE my muscles.
✨Q; Creatine, should an intermediate gym enthusiast take it consistently or on and off?
✨Q: Could my electrolytes be making me add water weight?
✨Q: Normal when cutting for your mind to lag behind in seeing progress? Like, you still see yourself 5 or 10lbs heavier?
✨Q: I'm not consistent with rest times between sets. Does this matter? I just do the next set when I feel like it. Plus, I have 4 kids and sometimes have to make lunch in between sets lol.

✨SPONSORS:✨
LMNT electrolytes
truLOCAL meat delivery
Natura Market: ALICIA10 for 10% your first order of 59.00 or more

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In this week's episode, I'm recapping my weekend in Victoria, discussing a few things I'm currently into, such as the Canucks, the Kendrick and Drake beef, and Kevin Hart's Mark Twain Award on Netflix. Plus, I'll be answering your questions!
Q: Do you have any deficit tricks other than high protein and high fibre?

Q: My friend and I workout together, we are close to the same height and same weight, at least our bodies look similar, however I feel like she can eat so much more than me, am I doing something wrong?

Q: Any tips for helping a family member whose health is declining get healthier without sounding like an asshole??

Q: In a deficit, keeping protein high, eating 85% of my BW in g of protein *(160g). Did an in body scan this week and most of what I’ve lost so far is fat but I’m also losing muscle (0.8lb). Last cut I lost mostly muscle and BF% went up! Lifting 5 days/wk, going to failure. Should I increase protein?

Q: I often struggle with balancing my desire for immediate pleasure from food with my long-term health goals. How can I develop better mindful food choices that prioritize my overall well-being?
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In this week's episode, I'll be recapping my weekend, diving into the JT concert, and reflecting on how it transported me back to those nostalgic middle school days of making music videos with friends. Plus, I'll be answering your questions:
1. Content you always watch on Instagram?
2. Thoughts on comedy roasts and are you watching the Tom Brady roast?
3. Is Pilates enough for building muscle?
4. What are your 5 must have skin care products?
5. I'm in a rut with strength training, should I push through or take a break?
6. Is there a downside to returning to maintenance calories after a deficit even though I have more weight to lose?
7. How to disassociate exercise from weight loss?
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In episode 151, Wellness with Alicia...

• Laser Hair Removal
• Commenting on Bodies
• Emotional/Stress Eating
• Nutrition Knowledge Isn’t Enough
• Biggest Barriers to Changing our Eating Behaviours
• Women and Fasted Training
• Keto Diet

truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

🎉EPISODE 150!! 🎉 As expected, the first 15ish minutes are about TTPD, then I talk about our weekend getaway to Whistler, and finally, I'm answering your questions!
Q: What are your current food fixations?
Q: Thoughts on 10k steps for health and weight maintenance?
Q: What are your top 5 favourite things about your fitness?
Q: Did you play sports growing up?
Q: What’s something you’ve changed your tune about since starting your health coaching business?
Q: True or False, long fake nails and lashes are cringey?
Q: Is lifting to failure needed for gains or is Progressive Overload enough?
Q: I find single leg exercises hard because I’ve rolled one of my ankles so many times, any tips?
Q: What’s one thing you’d tell your younger self?
Q: Fave song from TTPD?
Q: What do you listen to when you workout?
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In this week's episode, I'm sharing 10 things that I'm loving lately, recapping my solo weekend away at a Pilates teacher training course, and answering 3 listener questions:
1. Are BCAA's necessary for strength?
2. Why would I use Creatine? And have you noticed any benefits from it?
3. What are your thoughts on Abstainers vs Moderators, and which would you identify as??
truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10
Kelp Noodles
Kerastase Shampoo & Conditioner
Merit Bronze Balm Sheer Sculpting Bronzer
Merit Glow Dewy Highlighting Balm
Dermaplane razors
Lululemon Shorts
Premium Matcha

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...

In this week's episode, I'm talking about a big spring clean we did on the weekend, how to behave at a comedy show (and how not to), my DEXA body scan results, and answering your questions:

1. Totally Hypothetical- Full Body program but you can only pick 3 exercises to repeat every workout, which 3 would you choose?
2. Top 3 lower body exercises to prioritize? I always want to skip leg day.
3. Best methods to keep track of routine for movement to make sure you get it all in over the week?
4. I always feel like a nuisance when I eat out because I eat gluten-free and lactose-free, plus and I’m allergic to shell fish! How do you eat out and not feel like a pain in the ass?
5. Can you give us an update on your interior design project?

truLOCAL link
Get 10% off your first order of $59.00 or more at Natura Market using code: ALICIA10

Interested in working together? Here's how I can help:
fill out my application form

• Body recomposition: Sustainable fat loss--for good.
• If you feel like you want personalized support in taking the final steps towards improving your relationship with food and your body, I am here to provide one-on-one guidance. This may be especially helpful if you have already been working on this for some time and are looking for additional support to make further progress.
• Establishing and focusing on healthy habits (movement, nutrition, sleep, stress management), and/or
• Finding a balanced, flexible, & sustainable approach to achieving your body goals, then I'd love to connect: 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, ...