Episodes
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Final episode of 2024!! Eras tour recap, one of my 2025 in and out, a laundry hack, and answering your questions!
Q: âHow much should I drop my calories if my steps are being reduced from 35k to 25k? Iâm 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 Iâm up 7 pounds. Have to go back to a deficit. Boo. Any advice?"
Q: âI 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? Iâm beginning to think this is where Iâm always going to be..."
Q: "How can couples fairly divide their time between two families during the holidays?"
Q: "Whatâs a guilty pleasure TV show or movie you can watch on repeat?"
Q: "Whatâs a daily ritual or habit you canât skip?"
Q: "Whatâs your go-to coffee or tea order?"
Q: "Do you consider yourself more of a morning person or a night owl?"
Q: "Whatâs 3 items in your bag/purse you canât live without?"Follow me on Substack: Alicia's Substack
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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 âblowâ my nutrition the other days, does that do any good?"
Q: "Whatâs 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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Missing episodes?
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In this week's episode, Iâm sharing a little weekend recap, the book I just finished (and whatâs next on my list), my first full-on vegan restaurant experience, thoughts on Kylie Kelceâs podcast announcement, something everyone else seems to love that I instantly knew wasnât for me, and the future of the podcast. Plus, Iâm diving into your questions!
Q: Whatâs a low-stress way to host a holiday gathering that feels cozy but doesnât 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 amenorrheaFollow me on Substack: Alicia's Substack
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In this episode, Iâm sharing about my anti-social weekend, Zach Bryan and Brianna Chickenfryâs breakup, my biggest shopping pet peeve, and answering your questions!
â¨Q: How long should you be resting between sets? How do you know whatâs the optimal time?
â¨Q: What are some simple ways to ease social anxiety at holiday gatherings? Are there any small actions or strategies youâd recommend to feel more at ease when meeting people?
â¨Q: Is there a difference between lifting heavier for fewer reps, or lifting lighter for more reps?!
â¨Q: What do you think about the 12:3:30 treadmill trend?
â¨Q: How can someone enjoy holiday treats and gatherings without feeling like theyâre completely off track with nutrition?
â¨Q: Why do some people experience weight gain and feel worse with CrossFit?Follow me on Substack: Alicia's Substack
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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?Follow me on Substack: Alicia's Substack
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In this week's episode, I'm talking about an extremely important giftâthe right to reproductive freedom, especially with the upcoming U.S. election. Iâll share my perspectives and opinions, some facts about abortion, and the importance of safeguarding womenâs health and safety.
Then, Iâll 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. Iâll 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
đGIFT GUIDES:đ
uncommon goods for gift ideas
GOOP gift guide
the quality edit gift guidesFollow me on Substack: Alicia's Substack
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In this week's episode, Iâm excited to share that weâre moving! Itâs a big change, and Iâll talk about whatâs driving this decision and how Iâm preparing for this new chapter, I'm also recapping my (mostly) solo weekend, and answering your questions:
Q: Can you gain back muscle lost in a deficit after youâre in maintenance and maybe a small surplus?
Q: If I would rather (knowing any and all possible negative outcomes) do a shorter more aggressive deficit (30-35%) is there anything I should consider or do differently than a more conservative approach?
Q: I hear so much about intuitive eating, but Iâm worried it wonât work for fat loss. How do you balance listening to your body while also reaching a weight goal?
Q: Whatâs one daily habit you started for your health that you didnât expect to stick with long-term, but now canât live without?
Q: How do you personally handle setbacks or âoffâ days in your fitness routine, especially when they throw off your rhythm for the week?
Q: Everyone talks about the importance of consistency, but what advice do you have for someone who struggles to stay consistent on busy weeks? Any specific tips?
Q: In your opinion, whatâs the most overlooked habit that could help someone improve their health or fitness journey without feeling like theyâre making a huge life change?
Q: How important is protein after you lift? How much should you be having, and is there a timeframe for getting that protein in you?Follow me on Substack: Alicia's Substack
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In this week's episode, I'm sharing a recap of my girls' trip to Arizona and my quick take on Love is Blind season 7. I'm also diving into airplane etiquette, offering some group travel tips, and answering listener questions.
Q: What was the biggest change you noticed in your physique when you transitioned from CrossFit to focusing more on lifting? Why do you think that change happened, and what do you attribute it to?!
Q: Can you eat too much fibre?
Q: Can you explain what RIR (Reps in Reserve) means and how it connects to progressive overload and hypertrophy?
Q: In addition to carbs, fats, salt, amount of food, etc. Does lifting or working out have an effect on weight fluctuations too? I noticed during my deload week I dropped about 3lb while maintaining all other things like calorie intake, walking, sleep, etc.Q: How do I still include my favourite treats without going overboard? I find myself mindlessly eating certain foods, usually when Iâm stressed or really hungry. But I donât want to cut them out completely. How do I eat them in moderation?
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LONG Weekend Recap and Listener Questions:
Q: âIf gaining 1 lb of muscle is more difficult than losing 1 lb of fat, how does body recomposition without losing weight work? (Aka, when we hear in a fat loss phase that we shouldnât worry if the scale isnât moving, itâs because your body is recomping)â?
Q: âOk, stupid question, but I eat a candy bar daily. Itâs my vice. I donât drink, eat fast food, chips, pizza, etc. I get in 110 grams of protein/day, calories are about 1800. Iâm not overweight at all. Iâd definitely like to put on muscle â itâs painfully slow, so Iâm wondering if this is hindering my progress?â
Q: âWill not weighing my fruit make me overshoot in maintenance?âQ: âWould you adjust calories down in winter if steps decrease from like 15,000 to 10,000?â
Q: âKey factors in determining when to do a full deload/no lifts for a week give or take?â
Q: âIâve been focusing on strictly strength training for the last 10 weeks. I definitely have way more muscle definition but if I want to lose more body fat, should I add in more cardio to my workouts?â
Q: âTrying to lose a bit of fat. In a conservative calorie deficit (still eating 2000+ calories a day) and finding I am waking up at night hungry. Am I in too much of a deficit?â
Q: "I no longer want to grow my legs, just maintain. How should my lifts change? Thanks"Follow me on Substack: Alicia's Substack
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In this week's episode, I'm talking about cold and flu season, my quick thoughts on this season of LIB, my weekend recap, and how I landed on season 4 of the podcast! Listener Questions:
Q: Why is walking considered the most underrated form of exercise?! What makes it so beneficial for us over other types of exercise such as running or cycling?
Q: How to incorporate fun foods or eating out at restaurants and cafes while still trying to maintain recent weight loss?Q: I keep seeing tips about activating the Vagus Nerve for weight loss and healthy habits in my explore page. Is there any truth to these claims? I love your podcast and IG!! Thanks in advance!
Q: Hey! You are looking so lean and jacked! You look amazing! Would you attribute that to your high protein diet, strength training, walking, and taking care of your self in general as well as time? Awhile back you mentioned starting a medication through your ND, do you think the medication has attributed to you leaning out? If you donât feel like sharing I totally understand! Love your content and love the pod!
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In this week's episode, I'm recapping my weekend on the island, getting through the week, random rashes, and the DUTCH test. I'm also answering your questions!
Q: Favourite cuisine?
Q: If youâre underweight from your bodyâs preferred âset pointâ weightâcan that make it hard to progress on lifts? Iâve been basically the same weight on all my lifts for months now.
Q: Cardio seems to make me so hungry that it defeats my purpose of being in a deficit. I know I should do it for health reasons but Iâm ready to stop it all together (except walking) for better appetite control, is that a thing?
Q: What would you say is the bottom line whatâs the minimum amount of protein when in a steep calorie deficit?Q: Whatâs something youâd tell someone who wants to start a podcast?
Q: How important is changing lifts in cycles? How long do you think you could do the exact same workouts without change and still see progression?
Q: Been in maintenance for a few months and was feeling good w/ nutrition and training. But Iâve been really hungry for the past two weeks. I honored my hunger and fulness cues while continuing to eat like before but gained 5lbs in the last 3 weeks. I still feel hungry though, what would you suggest I do?Q: Favourite grocery store?
Q: WHY IS FAT LOSS SO HARD?!?!?!!Q: How important is eating protein after a workout, and if Iâm not eating it and that means not reaching my protein goal of the day, would you ever force yourself to eat at any point just to reach your protein goal?
Q: How do I change my body from being 'skinny fat' when I do have fat to lose but not necessarily weight, if that makes sense. I actually need to gain weight but donât want to look worse and Iâm unsure as to what I should do, I have zero muscle on my frame.Follow me on Substack: Alicia's Substack
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In this week's episode, Iâm recapping my weekend and diving into everything from life as an introvert to managing a packed schedule. I'll also be chatting about the latest TV shows Iâm watching, the pros and cons of my new vacuum, P Diddyâs indictment, and my at-home spa experience. Plus, Iâm answering listener questions!
Q: Whatâs your workout split like?! Youâre looking jacked and amazing. Whatâs some good advice for those striving to have the more toned and defined look?! Iâm close, but just struggling with the last few pounds. And lastly, do you have a coach or do you create your own workouts?
Q: You say people lose weight in a calorie deficit, but what about when peopleâs weight loss stalls, and then what happens when they increase calories and they start losing again, whatâs happening here??
Q: Due to some life changes I'm planning to cut back on my activity. I eat a lot to fuel my current activity and appreciate that Iâll need to lower intake or Iâll gain fat. Is there a method to doing this successfully? Will it be painfully hard due to hunger? How long until hunger levels settle?
Q: What does your morning routine look like most days?
Q: How do you psychologically work through and make sure youâre doing exercises you donât like? Would love to learn how to enjoy these movements. For example, I hate doing Hip Thrusts, RDL's and core work. Iâm tempted to skip them and sometimes I do! Any suggestions?
Q: Hi, I know in a calorie deficit protein shouldnât decrease, Iâve hit a 3 week plateau, should I just decrease calories from carbs, or fats, or both?eucalyptus shower spray
P-Diddy podcastFollow me on Substack: Alicia's Substack
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In this week's episode, I'm talking about my week, my Pilates course, Selling Sunset, Taylor Swift winning at the VMA's, and answering your questions!
Q: Do you ever go back and listen to your older episodes?Q: My biggest goal is to build muscle and get stronger. I love doing spin 3 days per week (45 mins), lifting 4 days per week (upper and lower split), will doing spin 3 days per week impact my gains? And how would you schedule spin around lifting?
Q: Do you think less steps/movement for 2 weeks require drastic decrease in calories? Worried about upcoming travel.
Q: I just turned 40 and keep seeing fear mongering stuff that Iâm going to suddenly gain 10lbs of fat around my mid section. As long as Iâm keeping everything the same (macros, activity, sleep, etc.) this is BS right??Q: I want to lose fat and lean outâŚmy crossfit workouts arenât cutting it and neither is tracking macros. Any tips would be helpful.
Q: Any tips for keeping nutrition a priority in busy seasons of life? September to December is pretty crazy for my family and my work. Itâs just a lot to juggle.
Q: I know youâve talked about this before, so forgive me but I forgot your answer about this topic: Iâve heard women shouldnât train fasted. But I hate working out after eating, can you touch on if women should eat something before a workout and why?Q: Whatâs something that is mainstream popular that youâre not really into?
Q: Fat loss with Hashimotoâs/hypothyroidism, trying it all!!Follow me on Substack: Alicia's Substack
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In this week's episode, Iâm diving into what Iâm Reading, Eating, Playing, Obsessing Over, Recommending, and Treating myself to lately. I also break down a recent post from @thecut, titled "How to Stay Hot," which covers how much women are investing in skincare, beauty treatments, and the high cost of maintaining that glow. Plus, I canât help but indulge in some nostalgia for back-to-school supplies shopping, new clothes, and the magic of Scholastic book fairs. To wrap up, I answer a few listener questions that you wonât want to miss!
Q: Any recommendations on iron supplements? I struggle to know what is worth it to invest in and not filled with crap. On that note, whatâs your thoughts on pre and probiotics?
Q: Do you eat seasonally?
Q: Hubs and I eat out 1 day every Weekend. I want to do a fat loss phase, impossible?
Q: Intensity. Everyone asks, âare you pushing hard enough?â I think so. Maybe. I donât know. What does that look/feel like? In a movement, It think âholy fuck this is too hard.â Then Iâm done and I think, âI couldâve done more.â More reps, more weightâŚmaybe. I donât know.
Q: Why does losing water weight happen initially every time I start tracking and cutting?
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In this week's episode, Iâm recapping my long weekendâsaw Kings of Leon with friends, did some cleaning (and broke my vacuum), went shopping, and found my new favourite water-resistant runners. Iâm also sharing my September picks and simple things that have made my life better, like how I cook my ground beef! Plus, Iâm answering your questions!
Q: Gift ideas for husband or boyfriend?
Q: Iâm thinking of getting my body fat tested by a DEXA scan, would you recommend it or is it a waste of money?
Q: My best friend and her boyfriend have started going off the rails with their eating and exercise. Theyâve lost a lot of weight in a short amount of time, and she didnât have much (if any) to lose, she talks about her cheat days, how sheâs fat and pinches her skin because itâs skin and not fat!!, and sheâs even commented on what Iâm eating a few times now. A protein bar or shake is high in calories, Iâm like, wtf I never asked you! Sheâs exercising 2-3 times a day, and she was never like before him. They live together and we live close to one another. I love her and used to enjoy hanging out with her but now it feels different, I also have a history or orthorexia so even though itâs not affecting my behaviours, it is triggering. What would you suggest I do? I donât want to push her away because I think she needs help, but I also want to make sure this doesnât start to affect me more than it already is.Q: When reverse dieting someone to new maintenance after dieting how do you decide when o stop increasing calories? Obviously some scale fluctuation is normal but considering true gain would take a long time to accumulate and show up, how do you determine between normal fluctuations and overshooting?
Q: Whatâs one piece of advice youâd give to a beginner in the gym?Q: If youâre working out at 7am and want to get out the door quickly, is it okay to have 15-20g of protein and 30g of carbs before and then a normal breakfast after?
Q: I have PCOS, and I lift heavy weights twice a week but I saw somewhere that HIIT is better, is that true? I always thought strength training was superior for insulin sensitivity.
Q: Last week you talked about trips vs. vacations and I thought that was so well said! Iâve always thought that but never knew how to put it into words! Iâm curious how you choose your travel destinations? Is it more the place or do you save hotels and airbnbs and then choose the destination based on those? Is it a joint effort with your husband or do you generally take the lead?
Norda Running/Walking ShoeFollow me on Substack: Alicia's Substack
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In this week's episode, I'm talking about a new-to-me term: 'microfeminism,' exploring the differences between a trip versus a vacation, sharing my thoughts on Love Is Blind (not the reunionâI recorded this before it aired), recapping the weekend, discussing the book I just finished, Swan Song, offering a quick anxiety soother, and answering your questions:
What's something about you that people would find surprising?
Pros and Cons of working out at home vs. at a gym?
If I have minimal time to spend in the gym, what would give me greater hypertrophy: 2 sets with 0-1 RIR, or 3 sets with 1-3 RIR?
I've lost 15lbs and got quite lean (abs and arm veins, yay!). I tried to eat at maintenance but experience a couple of binge eating/over eating episodes this month. Itâs a bit alarming and I donât want it to become a habit. I donât have a history of an eating disorder. What can I do to help strike a balance? I donât mind gaining back a few lbs back but not all or more than I lost.
Do you have any good substitutes for Deadlifts? I tweaked by back 2 weeks ago and it still doesnât love the deadlifting motion. But I still want to work my glutes and posterior chain, thank you!
Iâm feeling burnt out from always trying to progress in the gym, what do you do when youâre not motivated to keep lifting heavier or improve on form or reps or sets? I love my results so far, but Iâm just kind of tired of always feeling like I have to go super hard at each workout. Thoughts? Maybe Iâm overthinking it!Follow me on Substack: Alicia's Substack
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In this week's episode, Iâm recapping our weekend getaway, sharing client responses to the question: "What's your one non-negotiable for staying on track with your health goals?", talking about my Substack wedding anniversary recap, sharing two YouTube channels I love, and answering your questions:
Q: I have become obsessed with my Apple Watch and if I only get 11k steps a day, I feel lazy. I check my step count multiple times a day and I canât tell if itâs making me feel obsessed or keeping me accountable.
Q: I know itâs not good to use exercise to âearnâ food but is it bad I am because I like food and being able to eat more because Iâm active? Exercise isnât punishment to me, I love pushing my body but I also love to eat and exercising allows me to eat a little more.Q: Been in maintenance for 6 months, my BW was steady and then I took a 10 day trip where it was hard to prioritize protein and veggies. I ate mostly carbs and some fats, minimal protein. Iâm 4lbs heavier and itâs been 3 weeks since I got home, I know I didnât eat 14k cals over maintenance, or did I???
Q: I keep seeing so many posts about âsoft girlâ workouts and âsoft girlâ era and itâs always some really thin white girl in a matching workout set doing pilates and drinking matcha, I donât quite understand the soft girl part, but I think itâs influencing my psyche in a way that Iâm not okay with. Can you explain what âsoft girlâ means in regard to workouts??
Q: What are your current goals?
Q: Do you think a barbell and squat rack are must haves for a home gym??
Q: What step count indicates an active lifestyle? 10,000 or 15,000?
Q: Suggestions on food to bring to the lake for the Weekend to meet my cut goals? I wanna have fun but still lean out.Youtube recommendations:
TopJaw: They travel and document the best foods and drinks!
IanandAna: They travel the world and document the best things to do! Plus, they lived out of their van with 3 kittens while travelling around Europe!!Follow me on Substack: Alicia's Substack
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In this week's episode, I'm sharing my Top 5 picks in categories like: IG accounts, skincare, makeup, clothes, food, home, travel, TV shows, books, and more! I'm also sharing some of the favourite picks from two of my closest girlfriends.
â¨Subscribe to my Substack HERE to get the links to all of my top picks!â¨
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In this week's episode, I'm recapping my long weekend, sharing a simple walking hack that's been a game-changer, and talking about how I use ChatGPT for travel tips. Plus, I'm in my unsubscribing from email marketing and influencers era. I'll also be answering your questions and sharing two highlights and lowlights of the week.
â¨Listener Questions:â¨
Q: How do I get more steps when my full time job is sedentary?Q: Do you suggest lowering calories if you know youâre going to be less active for a couple of days?
Q: Besides lifting and eating in a deficit, what would you say makes a cut more successful and easier?
Q: Can you talk about training and injuries? Iâm curious if you would change your training routine after this latest back injury?
Q: I get super discouraged during my Luteal phase, how do you help clients through this? I have the best discipline but go into a numb state during luteal phase, I feel weak, low energy, and have crazy cravings.
Q: As a coach, why is it important to know a clientâs dieting history? What does it tell you about them?
â¨Follow me on Substack: My Substack!â¨Follow me on Substack: Alicia's Substack
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In this week's episode, I'm inviting you to join me for a week in my life. While it wasn't a particularly exciting week, I wanted to share it with you! Each day, I sat down in front of my microphone to record, answering a few questions and sharing my thoughts, feelings, and opinions on the day's events.
Follow my Substack for more content, musings, fixations, and tips!
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