wellness with Alicia

By: alicia connors
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  • Summary

  • Alicia (health coach, massage therapist, pilates instructor, meat head-hippie) explores a wide range of topics related to women's health, intuitive eating, exercise, life after sport, CrossFit, relationships, mindset, and a whole lot of random, yet seemingly important topics that distracts Alicia in her day to day life. Wellness with Alicia covers these topics in a thoughtful, exploratory, and sometimes comedic format. ie. owning and running a business, finding peace with food and exercise, her current favourite things, and why she can't start her day without a good cup of coffee. Whether it's deep diving into: Body Goals, Fitness Culture, Fat Loss, Health, Food Freedom, Pop Culture, the Dogma of Diet Culture and the Anti-Diet Movement, her love-hate relationship for social media, why she's not sure about having kids and moving to the suburbs, or talking about the ups and downs of starting and running a business as a solopreneur. Alicia aims to talk about heavy topics, light topics, share her own lived experiences, while acknowledging that as someone in her mid 30's, she has a lot to share (so many thoughts, so little time) and a lot to learn! Beyond these topics, Alicia is also a Registered Massage Therapist, Pilates instructor, and has her own online Health Coaching business (Wellness with Alicia) helping women build their physiques without extremes. You can expect Alicia to share her honest struggles as a mid-30-something living in Vancouver, and topics that are taking up way too much brain space. Alicia hopes to bring something a little different to the health and fitness spaces. By speaking about these topics in a unique, conversational, and sometimes humorous way, she hopes to offer up value, provide some education, and perhaps a different point of view.

    © 2025 wellness with Alicia
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Exercise & Fitness Hygiene & Healthy Living Psychology
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Episodes
  • top 3 body recomposition mistakes (and how to fix them!)

    top 3 body recomposition mistakes (and how to fix them!)
    Feb 24 2025

    In this episode, I’m recapping my recent trip to Mexico City, sharing my first impressions of LIB pod-dates, and then diving into the top three mistakes I see women make when trying to lose fat and gain muscle:

    1. Relying too much on exercise to lose weight – Over-exercising can mess with your hormones, which impacts hunger, stress, fat loss, and muscle growth.
    2. Focusing only on food quality and ignoring quantity – Yes, nutrient-dense foods matter, but calories still count.
    3. Underestimating the impact of sleep on body composition – Poor sleep throws off hunger signals, recovery, and muscle growth, making progress way harder.

    Health Coaching Application: Work with me!

    Follow me on Substack: Alicia's Substack
    Follow me on Instagram: @aliciamayconnors
    Send me an email!: info@wellnesswithalicia.com
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    56 mins
  • body recomposition: nutrition + fat loss

    body recomposition: nutrition + fat loss
    Feb 4 2025

    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!

    Book your free 30 minute consult for my health coaching services

    Follow me on Substack: Alicia's Substack
    Follow me on Instagram: @aliciamayconnors
    Send me an email!: info@wellnesswithalicia.com
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    57 mins
  • 9 fitness lies I believed for years—and what actually works!

    9 fitness lies I believed for years—and what actually works!
    Jan 24 2025

    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

    Follow me on Substack: Alicia's Substack
    Follow me on Instagram: @aliciamayconnors
    Send me an email!: info@wellnesswithalicia.com
    Show more Show less
    46 mins

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Style and Substance

I dare you to listen to this Podcast and not laugh out loud or be very impressed with the knowledge Alicia imparts. I have listened to about 50 of them. They are personal, funny, very well prepared for and Alicia’s presentation is smooth and professional. You can hear the smile in her voice. I’ve been around the wellness industry for decades and I learn a new way of looking at and thinking about things every week.

I encourage you to give this podcast a chance. And it’s not just for women. My husband giggles and looks forward to listening too.

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