I’m so excited to introduce myself as The Midlife Maven!
I’m turned 50 this year (2023) and have never felt better. My goal is to inspire women at this time in their lives when roles might be shifting and they feel a little lost in the mix. This is YOUR time!!
I enjoy all things beauty, fitness and health. I’m a recent empty nester with both of my daughters out of state in college. I live with my husband and two doggies in the beautiful Washington state.
I can’t wait for what the future holds!
I use Clean Simple Eats Nut Butter! Use code ALICIAE for 10% off! My favorite flavor is Salted Caramel!
If you haven’t applied SIT to your weekly routine this might be some magic you need!
Sprint Interval Training (SIT) is highly effective because it maximizes fat loss, improves cardiovascular fitness, and builds muscle efficiency in a fraction of the time compared to long-duration cardio. Here’s why it’s superior in many ways:
SIT Options: assault bike, step mill, treadmill incline or regular, battle ropes, sled push/pull, elliptical, hill sprints, burpees, jump squats, jump lunges, box jumps, rowing machine. Try 20-30 going at 80-100% effort followed by 1.5 – 2 minute recovery. Repeat for 10-12 minutes 1-2 rimes per week!
For fat loss, athletic performance, and time efficiency, Sprint Interval Training is hands down the better choice. It builds strength, burns more fat in less time, and keeps your metabolism revved up long after your workout.
How long have you been in a calorie deficit? Could it be time for a break?
Taking breaks from a calorie deficit (also called diet breaks or refeed periods) can help maintain metabolism, muscle retention, and adherence while cutting. The ideal frequency depends on the size of your deficit, training intensity, and how lean you are.
Strategic breaks help prevent metabolic slowdown, keep performance high, and make the cut more sustainable.
Hope this helps!!!!
You may think it’s crazy, but I’m telling you RIGHT NOW!! Start repeating these to yourself daily and watch your life begin to change! Put in the work alongside it and you become a new woman!! I love you so big and want the world for you!!!
These babies are delish!!! I use Clean Simple Eats protein Powder and nut butter! Use code ALICIAE for 10% off your order!
How long do you lift e3ach day? How many days a week?
I lift for about 1-1.5 hours per lift, 5-6 days a week. I follow programs in my app:
http://www.aliciaericksonapp.com/
Tell me about your workout programs. Which one best suits me?
You can find all information about my programs/subscriptions available through this link. Each program has a description—whether it’s the amount of days you need per week, the type of equipment, or the skill level. I have one time purchases and subscription options available. One time purchases are not included in subscriptions however you will can find a program in subscriptions similar to any of my one time purchases. All information is through this link!
http://www.aliciaericksonapp.com
What is progressive overload?
Progressive overload is a principle used in strength training and fitness that involves gradually increasing the intensity of your workouts to challenge your muscles and promote growth and strength. The idea is to push your body beyond its current capabilities by progressively increasing one or more variables over time. This could mean:
The key is to make small, incremental changes to avoid injury while consistently forcing your body to adapt and improve. If you stick to the same weight, reps, or intensity for too long, your progress will plateau, so progressive overload is crucial for continuous gains.
Do you do cardio?
Walking is my cardio! I get about 10k-14k steps a day. My goal is to get in one hike per week as well! Sometimes I will incorporate SIT (Spring Interval Training) sessions. No more that 2 per week at 10 minutes tops each session.
How did you lose fat?
Through a caloric deficit. I used THIS calculator to determine what my macros should be in order to lose weight, and tracked them daily to match up. I was in a caloric deficit for about four months, and lost about 15 pounds.
What are macros?
Check out my blog post where I explain all of the details on macros!
https://themidlife-maven.com/macros-made-simple-for-beginners/
How do I figure out my own macros?
Using THIS calculator, you can figure out your specific macros for your specific goals.
TDEE Calculator: Learn Your Total Daily Energy Expenditure
Are you on HRT?
Yes! I am on Bioidentical HRT. I take progesterone in pill form and estrogen/testosterone in a compounded cream form. I also get a lot of questions asking if HRT affected how I built my physique. I started taking HRT in July of 2024, well after my physique was built! I see a functional medicine doctor. I have heard amazing things about Midi Health for women in perimenopause/menopause!
Link to your outfit or beauty products?
99% of the clothing/beauty products/gym products/shoes/anything else you see on my page is linked either HERE in my LTK or HERE in my Amazon storefront. If after looking through these links you can’t find the product you’re looking for, feel free to message me!
What do you eat? Did you have to cut out carbs?
I eat whole foods all day every day! I live in the 80/20 rule. 80% of my food comes from whole food sources and 20% foods I enjoy that are not necessarily whole foods. I have not cut out carbs at all—I always use the analogy that protein is the nail, and carbs are the hammer. I have cut out specifically two things: alcohol and processed sugars.
How much protein do you eat per day?
I eat around 130-140 grams of protein per day.
I have loose skin—how do I fix this?
The best way to help loose skin is by building muscle! This fills in any “empty” areas.
Do you take creatine? What kind?
Yes I take 5g daily. Gains in Bulk!
https://www.gainsinbulk.com/ALICIA65864
Use code: ALICIA65864 for 15% off
Can I still transform my body using only home gym equipment?
Yes you can! You will just need to invest in heavy enough weights to progress your lifts!
What happens if I injure myself lifting? How do I prevent this?
The best way to prevent injury is to make sure your form when lifting is absolutely perfected. Technique is first priority before going heavier! Listen to your body and rest when needed!
Tips on going alcohol free?
Here’s a link to my blog post I wrote all about my sober journey!
https://themidlife-maven.com/breaking-up-with-alcohol-how-your-life-might-change/
Tips on going sugar free?
Here’s a link to a blog post I wrote about going sugar-free!
https://themidlife-maven.com/how-to-quit-sugar/
How do I hit my protein goal if I’m vegetarian/vegan?
Make sure you are sourcing from foods that have all 9 essential amino acids!
Complete Vegan Protein Sources:
Quinoa
A pseudocereal that’s a versatile, protein-rich grain alternative.
Protein per cup (cooked): ~8 grams
Soy Products
Tofu: Made from soybeans and comes in various textures.
Protein per 3 oz (85g): ~8 grams
Tempeh: Fermented soybeans with a nutty flavor.
Protein per 3 oz (85g): ~16 grams
Edamame: Young, green soybeans.
Protein per 1 cup (cooked): ~18 grams
Amaranth
Another pseudocereal high in protein and nutrients.
Protein per cup (cooked): ~9 grams
Buckwheat
Despite its name, it’s not related to wheat and is gluten-free.
Protein per cup (cooked): ~6 grams
Chia Seeds
These tiny seeds pack a protein punch and are high in omega-3s.
Protein per 2 tablespoons: ~4 grams
Hemp Seeds
Excellent source of protein and healthy fats.
Protein per 3 tablespoons: ~10 grams
Spirulina
A blue-green algae with impressive protein content.
Protein per 2 tablespoons: ~8 grams
Nutritional Yeast
Often fortified with B vitamins, it has a cheesy flavor.
Protein per 2 tablespoons: ~8 grams
Seitan (Wheat Gluten)
Made from gluten, it’s a high-protein meat alternative.
Protein per 3 oz (85g): ~21 grams
What is body recomp? How do I do it?
Body recomp is when you are building muscle AND losing fat at the same time.
Here is a post for more info!
https://themidlife-maven.com/body-recomp-how-did-i-do-it/
What is your supplement routine?
Here is my current routine:
What are your clothing sizes?
Size XS shirts and bottoms. Size 2 pants. Size 2 shoes.
What did I miss? Send me an email at alicia@themidlife-maven.com
When I learned how to unlock my subconscious EVERYTHING changed for me. I learned how to do this when I cut out alcohol. I then applied it to cutting out processed sugars. Once you have mastered this tool you can pull it out and apply it to any and every scenario in life and CRUSH IT!!!
The problem: If your subconscious beliefs don’t align with your conscious goals, you will struggle to create lasting change.
The solution: Reprogram your subconscious mind to align with your conscious desires.
Ask yourself:
Once identified, challenge these beliefs.
Affirmation hack: Turn “I can’t” into “I am in the process of…”
Example: Instead of “I can’t stay consistent,” say, “I am in the process of becoming someone who trains consistently.”
Your subconscious learns through repetition and emotion—not logic. Here’s how to reprogram it:
Identity shift question: “What would the best version of me do today?”
Act like that version NOW, not later.
Every time an old belief surfaces, catch it and challenge it:
Each time you override an old belief, your subconscious rewires itself to support new patterns.
Mantra: “I don’t need motivation, I need momentum.”
Small actions build belief faster than just thinking about change.
💭 New thoughts + 🔁 Repetition + 🚀 Aligned action = Lasting subconscious change
Every day, you either reinforce old limiting beliefs or create new empowering ones.
Choose the ones that serve the person you are becoming.
🚀 Takeaway Action:
💡 Rewire your mind. Change your reality.
NOW LET’S FREAKING GOOOOOO!!!!
You’re gonna love this sweet treat! Hot tip! Coat the mug with oil spray prior! Here is a link to the sprayer!
I use Clean Simple Eats Protein Powder and powdered peanut butter. Use code ALICIAE for 10% off!!
Drizzle peanut butter, honey or zero sugar cool whip on top! YUM!
If you’re wondering what kind of shoes you should wear for lifting, I got you! I will wear a certain shoe depending on upper or lower body days! Here’s a link with a breakdown of all of my faves!
Here are a few things to keep in mind:
Hope this helps give you an idea of what to wear to the gym!! HAPPY LIFTING!!!!
If you are a GenX woman you get the mentality around BURNING off all the extra indulgences you participated in over the holidays. Are you experiencing this now? Thinking you just need to do a bunch of cardio and starve yourself to make it right? I want this to change for you! This next year is your year to make it happen. Focus on changing your body composition. Adding muscle so that you operate in a completely different way!
I am not tracking this season. I’m enjoying meals with family! I will add that I still do not consume alcohol ever and I don’t do processed sugars. I enjoy foods sweetened with honey, maple syrup, coconut sugar, stevia and monkfruit. This is where I feel my absolute best with mental and physical energy and clarity. I choose this way of life because it makes me feel amazing. Who doesn’t want to wake up every day feeling amazing?
When you have muscle on your body, your body utilizes extra calories differently compared to when you have less muscle.
HERE’S HOW!
In contrast, if you have little muscle, your body burns fewer calories both at rest and during activity. Extra calories consumed will be more likely to be stored as fat because there’s less muscle mass to use them for maintenance, repair, or growth.
Change your body, change your life! Add muscle, eat delicious food, build confidence and strength. Run like a fine tuned machine. YES you can do this in your 40’s, 50’s and beyond. It is never ever too late. Get your mind right and lock in! Give it an entire year and see where you’re at next holiday season! You just might shock yourself!
My goal is for you to feel strong, empowered, powerful, properly fueled and crushing it in midlife! This next year is going to be one of change and transformation for you I just know it!
I would love for you to join me in my app and start a lifting program, enjoy some delicious recipes and learn how to thrive in midlife. You can CHECK IT OUT HERE!!
Love you big!
