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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.
191 Episodes
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Got a question? Send me a text! :) In this episode, I’m breaking down the real process of body recomposition, not the quick-fix version. I share the layers I moved through over the years, from overtraining and restricting to building muscle, healing my relationship with food, and finally seeing sustainable results. You’ll hear about: why fat loss and muscle growth can’t be rushedhow I broke free from the restrict-binge cyclethe turning point that changed how I trainedwhen to not track your fo...
Got a question? Send me a text! :) In today’s episode, I’m diving into binge eating, but not in the way you’ve heard it talked about before. We’re getting a little nerdy, breaking down what’s actually happening in your brain and body when you restrict certain foods. I have a feeling this one’s really going to hit home for a lot of you. You'll learn: Why you crave the foods you tell yourself not to eatWhat happens in your brain when you restrictThe dopamine link: why “forbidden” foods feel mor...
Got a question? Send me a text! :) In today’s episode, I'm talking about how to shift from tracking macros to eating more intuitively, without throwing away everything you’ve learned about nutrition. Whether you’re feeling burnt out from tracking, in a new season of life, or just curious about doing things a little differently, this episode will help you make that shift with intention, not panic. What you can expect to learn: 🔹 What intuitive eating doesn’t mean Let’s clear this up first — it...
Got a question? Send me a text! :) In today’s episode, I'm diving into why so many women think they hate macro tracking, and why that’s usually more about how they’re using it than the tool itself. I’ll walk you through the common mindset traps around tracking, how diet culture has warped our relationship with it, and how to take a more flexible, non-restrictive approach. Whether you’re new to tracking or trying to rebuild your relationship with it, this episode will give you tangible ideas y...
Got a question? Send me a text! :) In this episode, I’m diving into some of the most common questions I’ve been getting about my upcoming Self-Paced Body Recomposition Course and general questions about body recomposition. If you’ve been hitting the gym consistently, working hard, eating healthy, but not seeing the muscle definition you want—or if you feel like you’re spinning your wheels with too much cardio and not enough actual progress—this episode is for you. I know a lot of you have wor...
Got a question? Send me a text! :) In this episode, we’re breaking down why listening to your body isn’t always enough (and why you’re not failing if it hasn’t worked for you). From sleep deprivation and stress to hormonal fluctuations and hyper-palatable foods, there are multiple factors that can make it easy to overeat when trying to lose fat and difficult to eat enough when trying to build muscle. What I Cover in This Episode: Why hunger and fullness cues can be unreliable when you’re stre...
Got a question? Send me a text! :) 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: Relying too much on exercise to lose weight – Over-exercising can mess with your hormones, which impacts hunger, stress, fat loss, and muscle growth.Focusing only on food quality and ignoring quantity – Yes, nutrient-dense foods matter, but calories s...
Got a question? Send me a text! :) This episode is all about body recomposition and the nutrition piece of the puzzle. Here's what I'm covering: what body recomposition actually iswhy building muscle mattershow to calculate your TDEEsetting the right calorie deficit for fat lossmacro tracking tips & the palm size method for portionswhat to do when fat loss stallsrealistic timelines & expectationsPlus, a few personal updates at the end! Book your free 30 minute consult for my health co...
Got a question? Send me a text! :) 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 ca...
Got a question? Send me a text! :) 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...
Got a question? Send me a text! :) 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 ...
Got a question? Send me a text! :) 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 preparati...
Got a question? Send me a text! :) 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 differenc...
Got a question? Send me a text! :) 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). ...
Got a question? Send me a text! :) 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 variet...
Got a question? Send me a text! :) In this week's episode, I’m excited to share that we’re moving! It’s a big change, and I’ll talk about what’s driving this decision and how I’m 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 you’re in maintenance and maybe a small surplus? Q: If I would rather (knowing any and all possible negative outcomes) do a shorter more aggressive def...
Got a question? Send me a text! :) 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...
Got a question? Send me a text! :) LONG Weekend Recap and Listener Questions: Q: “If 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 shouldn’t worry if the scale isn’t moving, it’s because your body is recomping)”? Q: “Ok, stupid question, but I eat a candy bar daily. It’s my vice. I don’t drink, eat fast food, chips, pizza, etc. I get in 110 grams of protein/day, calorie...
Got a question? Send me a text! :) 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 recen...
Got a question? Send me a text! :) 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 you’re underweight from your body’s preferred ‘set point’ weight—can that make it hard to progress on lifts? I’ve 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 ...
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