Hello! I'm officially back on the mic for my podcast, Wellness With Alicia🎙️. And I’m starting 2025 off with the podcast I wish I would’ve had access to 10+ years ago when I was grinding my body into the ground, doing extra cardio to “earn” my food, thinking a 30-minute walk was a waste of time because why do that when I could just run or row? Trying to eat as little as possible, only to have that backfire later on.
Now, this episode touches on a few nutrition pieces, but it’s really about fitness, specifically about building muscle and why what you’re doing could be holding you back from your best body(and feeling your best!!).💪
I plan on doing a similar style of episode in February where I debunk the most common nutrition myths (probably all of which I’ve dabbled with).
Here’s what you can expect in this episode👀:
Why more isn’t always better. You’ve probably felt like your workouts need to leave you drenched in sweat and exhausted to be effective, but that’s just not true.
Overtraining can actually keep you from building muscle and make you feel worse.
Why cardio isn’t the be-all-end-all. Contrary to popular belief, cardio isn’t the most effective tool for fat loss. Cardio is important for health, but so many women are STILL overdoing it. Resistance training should be your priority because it builds muscle, which increases your resting metabolic rate, improves body composition, supports bone health, and aids in injury prevention.
Lifting weights won’t make you bulky. This myth has held so many women back from lifting heavier weights, but trust me, muscle doesn’t grow overnight (I wish), and it’s exactly what creates that “toned” look so many women are chasing. So, if you’re scared to do fewer reps with more weight, this is your gentle nudge to just try! Those 5lb DBs for 50 reps aren’t going to build visible muscle (type 2 muscle fibres!).
Your daily energy budget matters. One game-changing takeaway is understanding how your body allocates energy and will down regulate other bodily processes to keep you within your unique daily calorie “budget.” Exercise is just one piece of the puzzle, and overdoing it can lead to inflammation, increased hunger, and even stalling progress.
You don’t have to do exercises you hate. If heavy deadlifts or back squats make your body feel like crap or you just don’t enjoy doing them, leave them out! There are plenty of ways to build muscle that align with your body and preferences.
I haven’t done a barbell back squat, front squat, bench press, or push press in YEARS, and I’ve put on more muscle in that time than I ever did while doing big/heavy compound lifts.
And yes, I’m also busting myths like delaying post-workout nutrition for fat loss and why running your body into the ground isn’t the answer to feeling or looking your best. Spoiler: Less is often more.
🎧 Tune in for the full breakdown.
This episode is basically me saving you years of trial and error, frustration, and exhaustion.
Whether you’re new to fitness or have been at it for years, there’s something here for you. I’ll help you train smarter, not harder, so you can see better results without spending hours in the gym.
Find the podcast on Spotify and Apple Podcasts
Sending strength, encouragement, and no-BS fitness truths,
Alicia
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