If you love sugar as much as I do, you need something to salsify that sweet craving!! Here’s a free recipe from me to you that will satisfy that sweet tooth!! I hope you love it!!! (I love Lily’s SF chips!)

For protein powder I love CLEAN SIMPLE EATS!! Use code ALICIAE for 10% off!!

Yes you can RECOMP your body!! Through patience and consistent work! Here are the deets!

Body recomposition involves simultaneously building muscle and losing fat.

I began a cut (eating in a caloric deficit to lose weight) in October of 2022 and finished February/March of 2023.

From that point I wanted to RECOMP my body!

This meant staying at the same bodyweight but building muscle while losing fat!

Here’s a comprehensive guide on how to achieve body recomposition:

Nutrition

1. Caloric Balance:
   • Maintenance Calories: Start by eating at maintenance calories (calories required to maintain your current weight). You can calculate this using a Total Daily Energy Expenditure (TDEE) calculator. Here is a link to one I use! Understand that your caloric needs will change as you put more muscle on your body. Mine have increased and it’s fabulous!
   • Adjustments: Slightly adjust your calorie intake based on progress. For fat loss, a small deficit (100-300 calories) can be implemented, while a slight surplus (100-300 calories) can support muscle growth if you’re not seeing progress.
2. Macronutrient Breakdown:
   • Protein: Consume 1.0 to 1.2 grams of protein per pound of body weight. Protein is crucial for muscle repair and growth. (I personally would aim for at least 1 gram of protein per pound of ideal bodyweight!)
   • Carbohydrates: (45-65% daily calories) Include enough carbohydrates to fuel your workouts and recovery. Adjust based on activity level.
   • Fats: Keep fats around 25-30% of your total calorie intake. Focus on healthy fats from sources like avocados, nuts, seeds, and olive oil.
3. Meal Timing:
   • Eat protein-rich meals evenly spaced throughout the day.
   • Consider consuming a protein-rich meal or snack before and after workouts to support muscle recovery and growth. I personally need food around my lifts!!

Training

1. Strength Training:
   • Frequency: Aim for 4-5 days of strength training per week. You need to be pushing hard with your lifts. The last 2-3 reps should feel difficult to complete. Track your lifts and loads from week to week! You can do any progressive overload program you love. Stick with a training block all the way through. Don’t hop from program to program! Here is a link to MINE!
   • Intensity: Focus on compound movements (squats, deadlifts, bench press, rows) and progressively overload by increasing weight or reps over time. I do so many of the same lifts week in and week out. Keep it simple!
   • Volume: Perform 3-5 sets of 8-12 reps for most exercises.
2. Cardio:
   • Frequency: Include 2-3 days of moderate-intensity cardio (30-45 minutes per session your cardio of choice that you love and enjoy). I love walking and aim for 10k steps per day! I go for a long hike on the weekend. 150 minutes in Zone 2 per week!!! Here is a ZONE 2 calculator to figure yours out!
   • Type: Incorporate both steady-state cardio (Like I said, I prefer walking, but you can do whatever machine or activity you love!) and interval training (I would do 1-3 sessions per week of 10 minutes each MAX. I did this with sled push, assault bike, incline walk, stair climber, etc. Do 20-30 seconds HARD all out and 40-30 recovery EMOM style. 10 minutes tops 1-3 times per week POST lift)
3. Recovery:
   • Ensure adequate rest between workouts. Aim for 7-9 hours of sleep per night.
   • Incorporate active recovery like light stretching, yoga, or walking on rest days.

Consistency and Monitoring

1. Track Progress:
   • Measurements: Track body measurements, weight, and body fat percentage. Photos can also be a good visual indicator. I am a huge proponent of taking progress photos as you can see from my social media! 🙂
   • Adjustments: Based on progress, adjust calorie intake and training intensity. If you’re not losing fat, reduce calories slightly. If you’re not gaining muscle, ensure you’re eating enough protein and consider a small caloric surplus.
2. Patience:
   • Body recomposition is a gradual process. Stay consistent with your nutrition and training plan, and give your body time to adapt.

This is a lifestyle! This takes time and patience. It takes laser focus and you will see results. Take those progress photos and blow your own mind!

You can do this!!! You’re amazing and I love you!!

Here is a basic back day that will build that SEZZY back! Let’s goooo!

Complete all sets for each movement before moving onto the next. The last 2 reps should be difficult to complete while still maintaining form. 

Pull-ups (assisted or BW)

3 sets of 6-9 reps 

Underhand (supinated) lat pulldown

3 sets of 10-12 reps

Close (neutral) grip cable row (Double D handle)

3 sets of 10-12

Single arm DB row (non working arm hold the back of an incline bench)

3 sets of 10-12 reps each arm

Bent over Barbell row 

(Smith machine or EZ bar or barbell)

2 sets of 10 reps

Straight arm pulldown

(Use the rope or bar at cable machine)

3 drop sets 

Do 10 reps, drop the weight and do 12 reps for 3 sets! 

Back attack baby! Enjoy!

If this left you wanting more check out my APP for more lifts!!!

This is a hard one for me because I go at a certain cadence with most of my fitness endeavors! However, I will always listen to my body and sense when it’s time for a deload. This will help gains in the long run!

Here are some signs that it might be time for a deload week:

1. Physical Signs

• Persistent Fatigue: Feeling constantly tired despite getting enough rest.
• Soreness and Pain: Unusual or prolonged muscle soreness, joint pain, or discomfort.
• Plateaus or Decreases in Performance: Struggling to lift your usual weights or perform exercises with good form.

2. Mental Signs

• Lack of Motivation: Feeling unmotivated or dreading workouts that you usually enjoy.
• Difficulty Concentrating: Finding it hard to focus during workouts or in general.

3. Training Signs

• Stagnant Progress: Noticing that your strength gains or performance improvements have stalled.
• Form Degradation: Struggling to maintain proper form during lifts, leading to increased risk of injury.

Planning a Deload Week

When planning a deload week, consider the following approaches:

• Reduce Volume: Cut back on the number of sets and reps you perform.
• Reduce Intensity: Lower the weights you are lifting, typically using around 50-60% of your usual training loads.
• Focus on Technique: Use the time to work on form and technique with lighter weights.
• Active Recovery: Incorporate activities like yoga, swimming, or light cardio to promote blood flow and recovery.

Frequency of Deloads

How often you need a deload week can depend on various factors, including your training experience, intensity, and volume. Generally, every 4-8 weeks is common, but listen to your body and adjust as needed.

Incorporating deload weeks into your training plan helps prevent burnout, reduce the risk of injury, and keep your progress on track over the long term.

Listen to your body! It feels like a great reset and your body will thank you!

This used to be one of my least favorite days and now it’s one of my favorites! Once I started working lower body 3 days a week along with proper nutrition, I saw big changes! I focus on glutes and hamstrings 2 days a week.

Here are my top exercises for growing my gluten and hamstrings:

Hip Thrust (machine or barbell) – 5 sets (building) 12, 10,10,9,8

Barbell or Dumbell Romanian Deadlifts – 4 sets of 8-10 reps

Lying Hamstring Leg Curl – 4 drop sets 8-10 reps then drop the weight then do 8-10 more!

Bulgarian Split Squats – 4 sets of 10-12 reps each leg

Weighted Hyperextensions – 4 sets of 15 reps

Cable Kick Backs – 3 sets of 15 reps each leg

Abductor Machine – 2-3 sets 25 reps – last set burnout!

Try this 1-2 days a week (with enough rest in between days), eat in maintenance or surplus and watch the glutes and hamstrings grow!!!

If you’d like to try one of my lifting programs click HERE!

It’s only taken me….A LIFETIME. JK but really! It’s for sure come with a lot of attempts and failures.

When I quit alcohol is when the sugar addiction really came in more hot for me. I realized pretty soon that I needed to get this under control and here is what really helped me: I asked how this would make me feel after consuming? Would I feel better in the long term? Or worse? Was this going to give me energy or sap my energy? How is this going to fuel me throughout my day, for my workout, afternoon crash? How is this going to help me achieve my long term goals? Can I find a substitute?

Quitting sugar can be challenging, but it’s definitely achievable with the right approach and mindset. Here are some steps you can take to gradually reduce your sugar intake and eventually quit sugar altogether:

1. Understand why you want to quit: Having a clear understanding of your reasons for quitting sugar can help motivate you and keep you focused when cravings strike. Whether it’s for health reasons, weight loss, or improving energy levels, knowing your “why” can make it easier to stay committed.
2. Educate yourself: Learn about the sources of hidden sugars in your diet. Sugar can be found not only in obvious sources like sweets and desserts but also in many processed foods such as sauces, condiments, cereals, and even seemingly healthy foods like yogurt and granola bars. Reading food labels can help you identify hidden sugars and make more informed choices.
3. Gradually reduce your intake: Trying to quit sugar cold turkey (I did this but I have a very fixed focus brain when I set it out to do something) can be difficult and may lead to intense cravings and withdrawal symptoms. Instead, gradually reduce your sugar intake over time. Start by cutting back on sugary drinks like soda, fruit juice, and sweetened coffee or tea. Replace them with water, herbal tea, or infused water. (this is the coffee creamer I use)
4. Choose whole foods: Focus on eating whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are naturally low in sugar and provide essential nutrients that support overall health. They will also fill you up!
5. Be mindful of your cravings: When cravings for sugar strike, try to identify the underlying cause. Are you truly hungry, or are you just craving something sweet out of habit or emotional triggers? Finding alternative ways to cope with stress or boredom, such as going for a walk, practicing deep breathing, or engaging in a hobby, can help you manage cravings without reaching for sugary foods.
6. Find healthier alternatives: Instead of reaching for sugary snacks and desserts, satisfy your sweet tooth with healthier alternatives like fresh fruit, Greek yogurt with a drizzle of honey, or homemade energy balls made with nuts, seeds, and dates.
7. Plan ahead: Planning your meals and snacks ahead of time can help you avoid impulse purchases of sugary foods. Keep healthy snacks on hand so you’re less tempted to reach for unhealthy options when hunger strikes.
8. Stay hydrated: Sometimes, thirst can be mistaken for hunger or sugar cravings. Drinking plenty of water throughout the day can help keep cravings at bay and promote overall health. Also are you getting enough salt? I use a LMNT in my Hydrojug while I workout every day to replace electrolytes!
9. Seek support: If you’re struggling to quit sugar on your own, consider seeking support from friends, family, or a support group. Having accountability partners can help keep you motivated and on track.
10. Be patient and forgiving: Breaking free from sugar addiction takes time and effort, and it’s normal to experience setbacks along the way. Be patient with yourself and celebrate your progress, no matter how small. If you slip up and indulge in sugary foods occasionally, don’t beat yourself up. Instead, use it as an opportunity to learn and recommit to your goals. GRACE ALWAYS!

Remember, quitting sugar is a process, and everyone’s path may look different. Find what works best for you and focus on making sustainable, long-term changes to your eating habits.

I did it cold turkey HA! YIKES!

But If you want to take a gradual approach try this:

Week 1-2: Awareness and Small Changes

1. Track Your Sugar Intake
   • Keep a food diary to record everything you eat and drink. Note the sugar content of each item.
2. Read Labels
   • Learn to read nutrition labels. Look for hidden sugars listed under various names like high fructose corn syrup, sucrose, glucose, etc.
3. Cut Out Sugary Drinks
   • Replace soda, fruit juices, and sweetened teas with water, herbal tea, or sparkling water with a splash of lemon or lime. I love Spindrift and Bubly!

Week 3-4: Reducing Processed Sugars

4. Switch to Natural Sweeteners
   • Use natural sweeteners like stevia, monk fruit, or small amounts of honey or maple syrup instead of refined sugars. I also like coconut sugar.
5. Healthy Snacking
   • Replace candy, cookies, and other sugary snacks with fruits, nuts, yogurt, or vegetable sticks with hummus.
6. Mindful Eating
   • Pay attention to when and why you crave sugar. Identify emotional triggers and find alternative coping mechanisms like walking, reading, or calling a friend.

Week 5-6: Reducing Added Sugars

7. Cook More at Home
   • Prepare meals at home to control the ingredients and avoid hidden sugars found in restaurant and take-out food.
8. Modify Recipes
   • Reduce the amount of sugar in your favorite recipes by a third or half. Often, you won’t notice a difference in taste. Try the Ninja Creami! This ice cream is better than the real stuff you buy at the store. I also LOVEEEEE Lily’s and Choc Zero products. NUM!
9. Breakfast Makeover
   • Choose low-sugar breakfast options like eggs, oatmeal (without added sugar), or smoothies with more vegetables than fruits.

Week 7-8: Reinforcing Habits and Finding Alternatives

10. Flavor Enhancers
    • Use spices like cinnamon, nutmeg, and vanilla to add sweetness and flavor without sugar.
11. Stay Hydrated
    • Drink plenty of water. Sometimes thirst is mistaken for hunger or sugar cravings.
12. Satisfy Cravings Smartly
    • If you crave something sweet, choose a piece of fruit or dark chocolate (70% cocoa or higher). Again LILY’s!!! Favorite!! Sweetened with Stevia.

Long-term Strategies: Maintenance

13. Gradual Reduction
    • Continue to gradually reduce sugar in your diet. Aim to keep daily sugar intake within recommended limits (about 6 teaspoons or 25 grams for women).
14. Healthy Alternatives
    • Keep exploring new recipes and foods that are naturally low in sugar. Try incorporating more whole foods like vegetables, lean proteins, and whole grains.
15. Reward Yourself
    • Celebrate milestones in your journey to reduce sugar. Reward yourself with non-food treats like a spa day, a new book, or a fun outing.

Additional Tips

• Plan Ahead: Always have healthy snacks available to avoid reaching for sugary options.
• Support System: Share your goals with friends or join a group with similar goals to stay motivated.
• Be Patient: It takes time for your taste buds to adjust to lower sugar levels. Be patient and persistent.

By taking gradual steps and making sustainable changes, you can conquer and create new healthy habits.

WE GOT THIS!!!!

Try this recipe in the Ninja Creami:

1.5 cups Almond milk (or milk of your choice)

1-2 Scoops Chocolate Peanut Butter Protein Powder (use code ALICIAE for 10% off!)

2 Tablespoons Vanilla Sugar Free Jello Pudding

Freeze for 24 hours

Mix on “Lite Ice Cream” setting

Mix on “Re-spin” setting

Top with zero sugar Reddi Wip and ENJOY!!!!! DELICIOUS! Sugar cravings and protein goals satisfied!

It can be frustrating when you feel like you’re doing everything to make changes with your fitness and health and not seeing the results you desire.

Here are are 10 things that might just be holding you back!

1. Calorie Intake: Despite eating what seems to be a healthy diet, you might still be consuming too many calories. Even healthy foods can contribute to weight gain if consumed in excess. Consider tracking your calorie intake for a period to ensure you’re in a calorie deficit if weight loss is your goal. Try this FREE CALCULATOR to see where your calories need to be if you are wanting to lose weight. This will give you a baseline idea! This is my favorite TRACKING APP!
2. Macronutrient Balance: Pay attention to the balance of macronutrients (carbohydrates, proteins, and fats) in your diet. Each macronutrient plays a role in energy balance and metabolism. Ensuring you’re getting the right balance for your goals and body type can be crucial. If you are wanting to build muscle I would recommend eating your target body weight (pounds) in protein grams daily. Calculate your needs with this FREE CALCULATOR.
3. Portion Sizes: Even healthy foods can lead to weight gain if consumed in large portions. Be mindful of portion sizes and consider using measuring tools or tracking apps to keep portions in check. You can measure your food with this scale!!
4. Hidden Calories: Watch out for hidden sources of calories in your diet, such as dressings, sauces, and beverages. These can add up quickly and hinder your progress. I used to eat handfuls of nuts every day without even realizing how much those calories were adding up!
5. Not pushing hard enough: It’s common to hit a plateau in your fitness journey, where progress stalls despite continued effort. This can happen for various reasons, including metabolic adaptation, hormonal factors, or changes in activity levels. If you suspect you are in perimenopause/menopause and doing all the cardio/bootcamp classes, I would recommend following a weightlifting program. I suggest a progressive overload program and stick to it for 4-12 weeks. Grab one of mine HERE! This along with 10k steps per day and your body just might respond in a way that shocks you! This is what happened to me!
6. Stress and Sleep: High levels of stress and inadequate sleep can impact your body’s ability to lose weight and make fitness progress. Focus on stress management techniques like meditation, yoga, or deep breathing exercises, and prioritize getting quality sleep each night.
7. Muscle Gain: If your fitness routine includes strength training, you might be building muscle while losing fat, which can offset changes in weight. Muscle is denser than fat, so you may not see a significant change in the scale but notice improvements in body composition.
8. Medical Factors: Certain medical conditions or medications can affect weight and fitness progress. If you’re concerned about your lack of progress, consider consulting with a healthcare professional to rule out any underlying medical issues.
9. Consistency and Patience: Fitness results take time and consistency. It’s essential to stay patient and trust the process, even when progress seems slow. Celebrate non-scale victories like increased energy, improved strength, or better mood along the way. The results I have now are from dedicated consistent work over the past 1.5+ years!
10. Seeking Professional Guidance: If you’re still struggling to see results despite your efforts, consider seeking guidance from a registered dietitian, personal trainer, or healthcare/menopause/functional medicine professional who can provide personalized advice and support tailored to your needs and goals.

Everyone’s journey is unique, and it’s essential to focus on overall health and well-being rather than just the number on the scale.

You can do this!!!!

This is a question the comes through A LOT! When I first decided to really track my food I determined what my macros needed to be for a caloric deficit but a SLIGHT deficit. This was about 300-400 (aim for 10%) calories daily below maintenance calories. I wanted to lose around 10-12 pounds but continue to strength train the entire time. So it was important to keep my protein grams high in order to maintain muscle. I consumed 125 grams of protein daily!

So often I see women go on drastic calorie cuts and lose weight without even realizing they have lost muscle, and their body is in starvation mode. I wanted to do this with a smart, methodical, lifestyle approach. Once I was at my target bodyweight after 3 months of a cut, I bumped up my calories to maintenance, keeping my protein optimal for those muscles. As I continued on in this process I would bump up my calories slightly over time as my body put on more muscle and demanded more. It’s been pretty cool science experiment! I’ve felt satiated (thank you protein!), fueled for my workouts, and found foods that I love and fit into my daily macros so I can maintain this as a LIFESTYLE!! I can see myself doing this for years to come because I love the way I eat and enjoy my food!!! I’m currently in maintenance calories.

Here’s a breakdown of how it works and a link to a FREE CALCULATOR to give you a baseline of where to start with your macros! This is the FOOD SCALE I use!

Calculating macros (macronutrients) involves determining the appropriate ratios of proteins, carbohydrates, and fats in your diet based on your goals, such as weight loss, muscle gain, or weight maintenance. Here’s a general guide on how to figure out your macros:

1. Determine Your Goals: Are you looking to lose weight, gain muscle, or maintain your current weight? Your goals will determine your macro ratios.
2. Calculate Total Daily Energy Expenditure (TDEE): Use an online TDEE calculator to estimate how many calories you burn in a day based on factors like age, gender, weight, height, and activity level.
3. Set Your Caloric Intake: Based on your goals, adjust your caloric intake. For example, to lose weight, you’ll want to consume fewer calories than your TDEE; to gain weight, you’ll consume more; and for maintenance, you’ll aim to match your TDEE.
4. Distribute Calories Across Macros: Once you have your total daily calorie target, determine the breakdown of macros. Here are the general recommendations:
   • Protein: Aim for around 10-35% of your total daily calories from protein. A common recommendation for muscle building is around 1 gram of protein per pound of body weight (2.2 grams per kilogram). Protein has 4 calories per gram.
   • Carbohydrates: Carbohydrates typically make up 45-65% of your total daily calories. They are the body’s primary energy source. Carbohydrates also have 4 calories per gram.
   • Fats: Fats should make up around 20-35% of your total daily calories. Healthy fats are essential for various bodily functions. Fats have 9 calories per gram.
5. Calculate Grams of Each Macro: Once you’ve determined the percentage of calories each macro will contribute, convert these percentages into grams. To do this, multiply your total daily calorie intake by the percentage for each macro, then divide by the number of calories per gram for that macro.
   • Protein grams = (Protein calories ÷ 4)
   • Carb grams = (Carb calories ÷ 4)
   • Fat grams = (Fat calories ÷ 9)
6. Adjust as Necessary: Monitor your progress and adjust your macro ratios as needed based on how your body responds. You may need to tweak your ratios to achieve optimal results.

Remember, these are general guidelines, and individual needs may vary based on factors like metabolism, activity level, and overall health. It’s always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice. Additionally, tracking your food intake using apps or journals can help you stay on track with your macro goals.

I personally love the MACROS FIRST app!!!

If you need help hitting your protein:

I love Clean Simple Eats protein powders. SO many delicious flavors! Use code ALICIAE for 10% off!

For protein bars G2G Bars are delicious! Use code MIDLIFEMAVEN for 15% off!

I follow my own strength training PROGRAMS. Lot’s to choose from! I also have recipes in the subscription area of my app.

I hope this gave you some insight into a deeper understanding of how to approach macros. Truly I love this approach because it allows me to fit the foods I love which create long term sustainability and makes it a lifestyle. If you do NOT want to track, make sure you get a palm size amount of protein, fist size starch, thumb tip size amount of fat at each meal! Or you can just track your protein grams. Start with 100 grams daily and work to hit that target!

You got this!!