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:
- Increasing weight: Lifting heavier weights over time.
- Increasing reps or sets: Doing more repetitions or sets of an exercise.
- Increasing frequency: Working out more often or doing more volume per week
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
