This episode is all about body recomposition and the nutrition piece of the puzzle. Here's what I'm covering:

• what body recomposition actually is
• why building muscle matters
• how to calculate your TDEE
• setting the right calorie deficit for fat loss
• macro tracking tips & the palm size method for portions
• what to do when fat loss stalls
• realistic timelines & expectations

Plus, a few personal updates at the end!

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Are you stuck in the cycle of overtraining, endless cardio, or thinking heavy compound lifts are your only option for building muscle? This episode is here to set the record straight. I’m diving into the most common fitness myths that hold people back and sharing practical, evidence-based tips to help you train smarter, not harder.

🎧 In this episode, we’ll cover:

• Why you don’t need to leave the gym drenched in sweat or sore to see progress.
• The truth about cardio vs. strength training for fat loss.
• Why lifting weights won’t make you bulky (promise!).
• The daily calorie budget: what it is and why it’s a game-changer.
• How delaying nutrition post-workout can hurt your fat loss goals.
• Why you don’t have to force yourself to do heavy deadlifts and back squats if they wreck your body.

💡 Plus: Learn why doing less can sometimes lead to more progress and how to stop spinning your wheels chasing fitness myths.

If you’re ready to ditch the gym myths, feel and look better, and actually enjoy your workouts, this episode is for you.

Constrained Total Energy Expenditure Model Study 1

1-on-1 Personal Training Intake Form for in-person training sessions in White Rock, BC

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Send me an email!: info@wellnesswithalicia.com

Final episode of 2024!! Eras tour recap, one of my 2025 in and out, a laundry hack, and answering your questions!

Q: “How much should I drop my calories if my steps are being reduced from 35k to 25k? I’m a 140-pound male currently in maintenance at 2900 calories."

Q: "I will eat great all day. High protein and on track. Then watching TV I get all snackie and eat all the things. I was on maintenance and now I’m up 7 pounds. Have to go back to a deficit. Boo. Any advice?"

Q: “I feel like I lose the same 10-13 lbs every year, only to gain most of it back in a much quicker timeframe. 44 (F), 168-170 lbs, workout 4x a week following a program… at what point do I need to stop focusing on weight loss? I’m beginning to think this is where I’m always going to be..."

Q: "How can couples fairly divide their time between two families during the holidays?"

Q: "What’s a guilty pleasure TV show or movie you can watch on repeat?"

Q: "What’s a daily ritual or habit you can’t skip?"

Q: "What’s your go-to coffee or tea order?"

Q: "Do you consider yourself more of a morning person or a night owl?"

Q: "What’s 3 items in your bag/purse you can’t live without?"

Follow me on Substack: Alicia's Substack
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Send me an email!: info@wellnesswithalicia.com

In this week's episode, I'm recapping my long weekend, American Thanksgiving, making friendship bracelets, selling items before our move, and answering your questions!

Q: "What songs do you hope are NOT your surprise songs at the Eras Tour?!"

Q: "should you lower calories in winter months to make up for less activity and steps?"

Q: "It was recently suggested to me to start by tracking 3-4 days out of the week instead of all 7 to avoid feeling overwhelmed (at maintenance calories). If I do this but “blow” my nutrition the other days, does that do any good?"

Q: "What’s the best way to handle unsolicited advice from family about your life? I'm 32, single, no kids, don't own a home, and my family always has something to say, help!"

Q: "If you are working out from home and only have dumbbells up to 30 lbs, how can you progress? Is going for higher reps a good strategy?"

Follow me on Substack: Alicia's Substack
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Send me an email!: info@wellnesswithalicia.com

In this week's episode, I’m sharing a little weekend recap, the book I just finished (and what’s next on my list), my first full-on vegan restaurant experience, thoughts on Kylie Kelce’s podcast announcement, something everyone else seems to love that I instantly knew wasn’t for me, and the future of the podcast. Plus, I’m diving into your questions!
Q: What’s a low-stress way to host a holiday gathering that feels cozy but doesn’t involve hours of preparation?

Q: How do you manage balancing time between family traditions and carving out personal downtime during the holiday season?

Q: Is it okay to have something processed like Cheerios every day if you have calories left for it and pair it with protein (yogurt) or fruit?

Q: What is considered a high level of activity in terms of steps to aim for?

Q: Advice for having body composition goals while also trying to get your period back from amenorrhea

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Send me an email!: info@wellnesswithalicia.com

In this episode, I’m sharing about my anti-social weekend, Zach Bryan and Brianna Chickenfry’s breakup, my biggest shopping pet peeve, and answering your questions!

✨Q: How long should you be resting between sets? How do you know what’s the optimal time?
✨Q: What are some simple ways to ease social anxiety at holiday gatherings? Are there any small actions or strategies you’d recommend to feel more at ease when meeting people?
✨Q: Is there a difference between lifting heavier for fewer reps, or lifting lighter for more reps?!
✨Q: What do you think about the 12:3:30 treadmill trend?
✨Q: How can someone enjoy holiday treats and gatherings without feeling like they’re completely off track with nutrition?
✨Q: Why do some people experience weight gain and feel worse with CrossFit?

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Send me an email!: info@wellnesswithalicia.com

In this week's episode, I'm sharing everyday hacks for a better life, my candle warmer fiasco, a toilet paper would you rather, and answering your questions!

Q: Methods/strategies for curbing late night hunger and cravings??

Q: In what situations could someone be tracking food as perfectly as possible and still not lose weight in a deficit?

Q: Overshot my maintenance cals and started to gain a bit of weight (so far have gained 2 lbs but cont to trend up). To lose it, should I go into deficit again, or just pull back slightly on cals to go to maintenance?

Q: Struggling to get back into the swing of things after pregnancy. What are some realistic non-negotiables to feel better?

Q: I have finally hit my rock bottom. I cannot take being in the shape I am in anymore and even when my anxiety tells me otherwise - I truly want to change and love myself more. What would be the top advice nutritionally you'd give to someone to start implementing (realistic ones to not overwhelm).

Q: At what point do you have to stop with the excuses and just do what you need to be done in order to lose weight?

Q: Weights needed to get close to failure on big lower body lifts are so heavy now that it feels mentally daunting to keep pushing progressive overload. Any advice?

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Send me an email!: info@wellnesswithalicia.com

In this week's episode, I'm talking about an extremely important gift—the right to reproductive freedom, especially with the upcoming U.S. election. I’ll share my perspectives and opinions, some facts about abortion, and the importance of safeguarding women’s health and safety.

Then, I’ll lighten things up with holiday gift ideas for 2024! I'll share my tips for thoughtful gifting on a budget, so you can avoid the random last-minute buys. I’ll cover a variety of categories, from Leisure and Health/Wellness to Food/Drink, Travel, Subscriptions, Experiences, and Unique Finds.

stylish water bottle

ankle weights

nordic candle warmer

lucky honey pilates socks

airplane foot hammock

my favourite carry on bag

🎁GIFT GUIDES:🎁
uncommon goods for gift ideas

GOOP gift guide

the quality edit gift guides

Follow me on Substack: Alicia's Substack
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Send me an email!: info@wellnesswithalicia.com