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Alicia Marie Fitness, Burlington, VT (2026)

01/21/2024

23 week bump date!🤰🏼

Well 23.3 to be exact but your girl is slacking 😂

It’s crazy how much faster your belly shows the second time around 😬

This pregnancy still feels very similar to my first; feeling great all around, expect I may need to push through those tired moments now that I am chasing around a toddler.

Training has been going great and pushing a bit more intensity this time around!
I’m still going strong with my walk/runs twice a week while maintaining the same speed, which feels amazing to still be doing!
—I told myself if I made it to 20 weeks I’d be happy so I’m thankful to make it past that!

I dealt with some SI aches for a little bit which made me nervous to deal with earlier than my first, but with prioritizing stretching and my PT it’s luckily subsided!

I truly think by prioritizing routine Pelvic Floor PT, chiropractor appointments, massages, stretching, strength training and my cardio it has allowed me to have a more comfortable pregnancy!

Here’s to being over halfway through! 🙌🏻

12/15/2023

Eating healthy as a busy mom doesn’t need to be hard!

With a million things on your to-do list and being needed in every direction, sometimes focusing on your nutrition is at the bottom of the totem pole.

But by ensuring you’re eating an adequate amount of protein–.5 to 1.2 grams per pound of body weight depending on body fat %-- you can help curb hunger, reduce cravings and boost your metabolism!

Here are some helpful tips to hit your protein intake even as a busy mom! 👉🏻

Save and share this to a mom who you think it would help!

11/13/2023

Surpriseeee! It’s ANOTHER boy!👶

Baby number two will be arriving May 2024!

Currently I am 13.5 weeks along and feeling much better as I head into the second trimester.

First trimester was full of nausea which made it challenging to eat as nutritious as I would have liked, but at that point I was just focused on fueling my body with what sounded appetizing.

My energy levels were also all over the place; being pregnant while having a toddler is no joke! You take for granted the first time around the free time you had to nap!

And because I wanted to take advantage of napping while Ax was sleeping, it required me to wake up a bit earlier or do workouts when he would go down for bed, depending on when I found energy was highest!

During this first trimester here is what I prioritized:

▪️4 strength training days
▪️1 active recovery HIIT session
▪️2, 20 min LISS sessions
▪️2, 20 min walk/run sessions
▪️Aimed for at least 10K steps daily

Honestly, being active is what helped boost my energy most!

Staying active during my first pregnancy, I believe, is the reason why I felt great, labor was quick, and I had an amazing postpartum experience.

So my goal is to follow in those steps for this one as much as I can!

P.S. Trying to take photos with a toddler is very challenging so this is the best we got 🤣

10/25/2023

Struggling to lose weight because you give into your cravings too often?

We've all been there.

You're juggling work, kids, chores, and countless other responsibilities, and suddenly, that irresistible urge for a slice of pizza or a chocolate bar hits you like a ton of bricks. And more often than not, you give in.

First things first, it's essential to understand that it's entirely normal to have cravings.

They are a part of being human, and we shouldn't beat ourselves up about it. However, it's also crucial to recognize that giving in to every craving without balance can lead to some unintended consequences, including weight gain.

🍔 The Craving-Guilt Cycle 🍫

The guilt that often follows indulging in cravings can be a tricky emotional rollercoaster. You might feel like you've let yourself down, or that you've failed on your health and fitness journey. But here's the thing – guilt doesn't serve you, and it certainly won't help you achieve your goals.

Here are some ways to help kick your cravings to the curb so you can be one step close to your goals:

𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲; this releases the hormone, dopamine, which is also released by sweet and salty foods.
𝗘𝗮𝘁 𝗲𝗻𝗼𝘂𝗴𝗵 𝗰𝗮𝗹𝗼𝗿𝗶𝗲𝘀; our body releases a hunger hormone called ghrelin. When you’re not eating enough, your body doesn’t release the hormone which can lead to higher sugar cravings.
𝗦𝘁𝗿𝗲𝘀𝘀 𝗺𝗮𝗻𝗮𝗴𝗲𝗺𝗲𝗻𝘁; low levels of serotonin and high levels of cortisol (which are caused from high stress) can increase sugar cravings.
𝗚𝗲𝘁𝘁𝗶𝗻𝗴 𝗾𝘂𝗮𝗹𝗶𝘁𝘆 𝘀𝗹𝗲𝗲𝗽; lack of sleep has been linked to overeating, especially with sugary treats.

Remember this doesn’t mean you can’t ever indulge in your favorite treats, but finding that balance will help remove the guilt and have you on the path to achieving your goals!

10/16/2023

“Thank you for helping me get my life back!”🙌🏻

Emma came to me four months ago after getting to a point she didn’t feel proud of.

She struggled to feel as though she deserved to take up space and fit into the mold she believed she needed to be in.

She often found herself critiquing her physique rather than accepting and embracing it.

While the approach I wanted to take with her may not have been the typical way she had attempted in the past, she placed trust in me and has been pleasantly surprised by the outcome.

As a candidate for a reverse diet, over these last four months we have slowly increased calories to the point where she is now eating almost 500 MORE!!

There has been no crazy diet or endless hours in the gym.

Here’s what she’s done thus far:

▪️focused on consistency
▪️lifting 3 days a week
▪️aiming for 8-10K steps daily
▪️prioritizing 2 rest days a week
▪️2 cardio sessions a week for cardiovascular health

“Today I took a progress picture and instead of looking at it and feeling like I had so much work to do I looked at it and felt strong. Like that was a girl who is capable of achieving her dreams and changing the world.”

Emma has been able to get to a place that she never felt worthy of and this is only the beginning!

Ready to achieve results like these?! Join my waitlist with the link in my bio, as limited spots will be opening up shortly!!🫶🏼

10/06/2023

I'm about to drop some knowledge that might just make your mornings even better.

I get it, that morning cup of coffee is practically a sacred ritual for many of us, and even the kids know not to bug mama until she's had that first sip.

But here's the scoop: that early morning coffee might not be your best friend after all.

🚫 The Worst Time for Your Morning Brew

As much as that coffee seems like a lifeline in the AM, it's actually the worst time to have it – especially on an empty stomach.

Why? Well, it messes with your cortisol levels. When you wake up, your body's cortisol levels are supposed to drop naturally, but when you introduce caffeine right away, it causes these levels to spike.

Result? Increased anxiety, stress, and fatigue throughout the day. Not exactly the super start you need, right?

⏰ The Best Time for Your Coffee Fix

So, when's the right time to indulge in that comforting cup of joe?

Wait at least 60 minutes after waking up. This allows your cortisol levels to drop naturally, giving you optimal daytime alertness and energy.

Instead of rushing for the coffee pot, reach for a big glass of water and some breakfast first.

Hydrating and fueling your body before your coffee can set a much more balanced and energized tone for your day.

Make that simple swap and enjoy a more energized and less coffee-dependent you! ☕💪💖

09/11/2023

Here’s how to lose your first 10 pounds as a busy mom!

Weight loss is hard, but it is even harder as a mom.

You may often find it a struggle to balance prioritizing yourself, your family, and your career.

Maybe it has led to healthy habits being put on the back burner so you can accomplish all that needs to be done.

As a mother to a toddler and an owner of two businesses, I get it.

But the key to your weight loss journey as a mom is understanding that life will always be busy.

Making simple swaps with current unhealthy habits into new, healthier ones can allow you to prioritize your health alongside your busy lifestyle.

Here are three things you can implement that can jump-start your weightloss journey.

1️⃣ Find a fitness routine that allows you to be consistent
2️⃣ Aim for 20-40 grams of protein every 3-4 hours
3️⃣ Prioritize sleep and stress management

The power of accountability in your weight loss journey will allow you to reach your goals faster.

And as someone who can relate to you, I’d love to be your sidekick!
Apply for 1-1 coaching with the link in my bio, there are only 2 spots available on my roster so act fast!!

09/06/2023

Eat this NOT that, yogurt edition!!

Advertising can be misleading, especially when it comes to food.

Just because something shows that it’s low fat, fat free and/or higher in protein doesn’t mean that it is a healthy choice.

What matters most is the quality of the ingredients that the product has.

Avoid things that have:

❌Natural or artificial flavors
❌High in added sugars
❌Artificial sweeteners
❌Cane sugar that is within the first few ingredients

You should be looking for minimal ingredients listed, sweetened with natural ingredients, and ideally no added sugars.

Usually it’s best to stick to a plain flavor and add your own flavor to it with things like berries!

What’s your favorite yogurt brand?! 👇🏼

08/31/2023

Diet culture has us confused AF!

Between cutting carbs, intermittent fasting, particular exercises, it's no wonder people are so damn confused on what to do when they are trying to lose weight.

But it doesn’t need to be this way.

And though weight loss isn’t a one size fits all, it kinda is…

If everyone looking to shed some pounds and tone up focused more on these five things I can guarantee they would see results.

1️⃣ Stress and sleep management
2️⃣ Drink more water
3️⃣ Eat whole foods
4️⃣ Strength Training
5️⃣ Walk more

And in a much sustainable way!

Do you implement any of these into your lifestyle?!

08/11/2023

Meal prep made easy for busy moms!

I get it, as a mom there is always an endless list of things to do, that the thought of adding meal prep to that seems impossible.

But feeding you and your family healthy meals doesn’t need to be complicated nor does it need to require hours of your day.

Here are four simple steps to make meal prepping a breeze!

Looking for some meal inspirations?! Comment “MEALS” and I will send you the AMF Macro Friendly Recipe Guide for FREE!!

08/10/2023

This is for all you mamas out there wanting to “bounce back!”

I’m just going to set this straight.

There is no time frame for when you need to “bounce back”. 🙅🏼‍♀️

Women often feel this urgency once they have a baby that they need to get right back to their pre-pregnancy bodies.

The comparison trap gets amplified once you’ve had a baby; heck, it starts once you’re pregnant.

Constantly worrying if your belly is bigger than others, whether you got stretch marks or not, and then how quickly you can lose all the baby weight.

“Bouncing back” culture needs to be canceled. 🤬

Women need to be reminded that they just GREW AND BIRTHED a damn human! 🤯

In the words of Beyonce:

“Strong enough to bear the children
Then get back to business.”

It’s an incredible thing.

This is why the LAST thing that women should be pressured about is feeling the need to try and bounce back to the body they had before pregnancy.

Becoming a mom, whether it’s your first or forth, is an adjustment.

Allow yourself the time to navigate that without the pressure to “snap back” as soon as possible.

08/01/2023

Exactly what got me to where I’m at in my postpartum journey.

▪️Not letting excuses get in my way.

✅Prioritizing myself everyday.

▪️Finding a sustainable approach with my nutrition; which has been between tracking macros and intuitive eating.

✅Aiming for at least 10K steps daily.

▪️Aiming for a gallon of water daily.

✅Strength training 4 times a week and 1 active recovery HIIT day; all no more than one hour.

▪️Cardio protocols were; 2, 20 min LISS sessions and as I progressed PP, 2, 15-20 min run/walk sessions.

✅Prioritizing sleep and stress; asking for support if I need time for myself to aid in this.

▪️Planning; schedules can fluctuate a lot, especially in the beginning with an unpredictable nap schedule, so planning out my days in the morning is key to get my lifts and work in.

✅Listening to my body and mastering the basics; I may have mentally felt ready to go hard in the gym but easing myself in and prioritizing the basics first was huge for gaining my strength back!

🫶🏼Being kind to myself. It was tough seeing my body look so different postpartum, but I constantly reminded myself of the beautiful thing my body allowed me to do.

❗️I didn’t compare my journey with anyone else and I used my son to motivate me to work hard everyday, even those days I didn’t want to show up.

And I hope my journey motivates someone each day to continue to do the same for themselves!

Alicia Marie Fitness

01/21/2024

12/15/2023

11/13/2023

10/25/2023

10/16/2023

10/06/2023

09/11/2023

09/06/2023

08/31/2023

08/11/2023

08/10/2023

08/01/2023

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