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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
A podcast for moms who struggle with healthy eating and staying fit amid busy schedules. Host Alisha Carlson shares brain-based nutrition and fitness habits designed to help women fuel their bodies and minds. Listeners learn sustainable routines, strength training tips, and strategies to overcome diet culture and feel more energetic and confident. The show focuses on realistic changes that fit into a busy family life without deprivation or extreme diets.
Episodes
Stop rushing: why slow habits beat fast results for moms over 35
The 21-Day Myth: Why Habit Timelines Are a LieIf you've ever white-knuckled your way to a goal, an extreme diet, an all-in reset, only to watch the results slowly slip away, this episode is for you. Recorded live from the carpool line (messy audio, real life), Alicia breaks down the two things that sabotage a fitness or health goal faster than anything else: getting too attached to your timeline,
The Perimenopause Reset: 8 Habits I'm rethinking as a mom over 35
Hitting your 40s and perimenopause changes the rules, what worked in your 20s and 30s doesn't always work now. In this episode, Alisha shares eight personal lifestyle shifts she's been experimenting with over the last six months: her relationship with alcohol, prioritizing sleep, hitting a 30g fiber goal, dialing in protein, rethinking coffee on an empty stomach, letting go of carb fear, moving aw
The Fall Reset Busy Moms Actually Need to Stay on Track with their Fitness Goals
A Realistic Fall Plan for MomsIf your fall routine already feels impossible three weeks in, you're not failing, you built the wrong kind of routine for this season. In this episode, Alisha Carlson breaks down why September functions like a second New Year's in our culture, all momentum and zero sustainability, and why that setup is designed to make you quit, not a personal flaw on your part.Alisha
What I actually did to stay consistent with my fitness goals while traveling as a 40+ mom
I just got back from a work trip, and I want to walk you through what actually happened with my fitness goals while I was gone, because it wasn't perfect and it also wasn't a write-off. In this episode I'm sharing what it looked like to let go of perfection on the road without swinging into the "screw it, I'll get back on track when I'm home" mindset that so many of us default to on vacations and
Willpower Is a Myth: Identity is what really makes a habit Stick
If you've ever white-knuckled your way through a habit only to watch it fall apart the second life got hard, this episode is your reset. We're revisiting one of the most requested conversations on the show: why relying on willpower sets you up to fail, and why identity, not motivation, is what actually makes a habit stick.We break down why "trying harder" was never the real problem, referencing Ja
Hormones and joint pain: why you're suddenly getting hurt
If you've suddenly started getting hurt doing things you've done a thousand times before, perimenopause joint pain and tendon changes might be exactly why.This episode breaks down the musculoskeletal syndrome of menopause, a real, only recently named condition affecting most women in this transition, and why it makes injuries like frozen shoulder, tendinopathy, and unexplained joint pain show up s
Why being hard on yourself actually sabotages your success as a high achiever
Alisha Carlson breaks down a myth that keeps high achieving women stuck in cycles of starting and quitting: the belief that being hard on yourself is what makes you disciplined. Drawing on self-compassion research from psychologist Dr. Kristin Neff, Alisha explains why self-criticism backfires, what self-compassion actually is (it's not the same as self-esteem, self-pity, or letting yourself off t
Sleep and Muscle Loss: What Women Over 35 Need to Know
Sleep and muscle loss are more connected than most women realize, especially if fat loss or building strength is the goal. In this episode, Alisha Carlson breaks down peer-reviewed research showing why poor sleep can quietly flip a calorie deficit from burning fat to burning muscle, how growth hormone released during deep sleep fuels the actual results of your strength training, and why perimenopa
Zone 2 & VO2 Max for Women Over 35: Less Time, More Payoff
What is the minimum effective dose of cardio you actually need for a healthier heart and a longer life? In this episode, Alisha Carlson breaks down the exercise science on VO2 max, the fitness metric most strongly linked to longevity, and reveals why short, high-intensity workouts can rival much longer sessions. If you’re a busy woman juggling weight training, HIIT, Zone 2, and everything else the
The Real Reason You Keep Falling Off Track (It's Not Discipline)
If you've ever found yourself cycling on and off, relying on sheer willpower to hold your habits together, or feeling like you have to start over every time life gets hard — this episode is for you. In this solo episode, I'm sharing a framework I call the behavior triad: identity, mindset, and behavior. All three are required for lasting change, and they don't work in a straight line. They work in
Prevent Bone and Muscle Loss After 35: The Truth Women Over 35 Need
If you’ve been doing everything right with your diet and the scale still won’t move, this episode on perimenopause weight loss resistance is going to reframe everything. Alisha Carlson breaks down the weight-loss mechanism nobody talks about openly: any aggressive calorie deficit pulls from bone and muscle right alongside fat, and if you’re in perimenopause, you may already be losing bone density
Why you don't feel motivated as a 40 something mom: cycle syncing in perimenopause
If your motivation in perimenopause feels like it's been replaced by a slot machine, you are not losing your discipline. Alisha Carlson breaks down what's actually happening hormonally when motivation stops tracking with anything on your calendar, including why perimenopause creates bigger, less predictable swings than the cycle you grew up with, and what the research says about the link between h
Japanese Walking for Women Over 35: Small Shifts, Big Wins in under 30 minutes
If you've ever wondered whether your daily walk is actually doing anything for your body, this episode is going to change how you walk for good. We're breaking down Japanese walking, also known as interval walking training, a research-backed method that alternates fast and slow walking in 3-minute bursts, backed by over two decades of peer-reviewed research out of Japan.Alisha Carlson walks throug
Perimenopause Brain Fog: 5 Pillars to Protect Your Mind
You were mid-sentence. The word was right there. And then itwasn't. If you've ever had that moment and quietly wondered if it wasthe beginning of something you can't come back from thisepisode is for you. Alisha Carlson shares the personal story she's never talkedabout publicly: the word-finding moment that genuinely scaredher, the fear of what it might mean, and what she actually didabout it. The
Build stronger bones: what women over 35 need to know
If you've been training hard, watching what you eat, and still wondering why your body isn't responding the way it used to this episode might answer a question you didn't know you needed to ask.Bone density for women over 35 is one of the most under-discussed health topics in the fitness and wellness space. Up to 20% of a woman's bone mass can be lost during the menopause transition, and that los
How to Make Behavior Change Feel Easy for high achieving Women
High-achieving women do not struggle with fitness and healthy habits because they lack discipline or willpower. They struggle because they have been trying to change their behavior without changing their identity. This episode is about fixing that. Alisha Carlson breaks down exactly what identity-based habit formation looks like, why behavior follows belief every single time, and three practical s
The all or nothing trap: why perfectionism is keeping you stuck as a high achiever
If you have ever been completely on plan all week long and then completely thrown in the towel by Friday night, this episode is for you. That cycle is not a willpower problem, a discipline problem, or a character flaw. It is all-or-nothing thinking at work, and for high-achieving women, it is one of the most common and most sneaky patterns keeping you stuck in the fitness restart cycle for good.Al
Why traditional habit methods don't work for high achieving women
If you have ever done everything right, followed the plan, tracked the food, scheduled the workouts, and still found yourself starting over on Monday, this episode is going to change how you think about fitness habits forever. The problem was never your discipline. It was never your motivation. It was your brain wiring.Alisha Carlson breaks down the real science behind why traditional habit method
Train smarter in perimenopause: how to use your monthly cycle as data
If you've ever heard about cycle syncing, and wondered whether any of it actually applies when your cycle is irregular, unpredictable, or doing something completely unrecognizable... this episode is for you. We're diving deep into cycle syncing in perimenopause: what the research actually shows, where the science gets genuinely mixed, and why a rigid color-coded protocol might be the last thing y
Why cortisol might be wrecking your muscle building goals as a high achieving woman
Are you doing everything right — eating well, training hard, staying consistent — and still not seeing the muscle gains or fat loss results you're working for?If you're a high-achieving woman over 35 and your body feels like it's working against you, cortisol might be the missing piece nobody has talked to you about yet.In this episode of The Strong(HER) Way, host Alisha Carlson breaks down exactl
The Workout Doctors Wish More Women Over 35 Were Actually Doing
Zone 2 cardio might be the most undersold workout for women over 35, and the science behind it will completely change how you think about exercise. In this episode, Alisha Carlson breaks down why this low-intensity training approach builds the single most powerful predictor of how long you will live: your VO2 max.If you have ever pushed hard in the gym and still felt like your body was fighting yo
Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones
Send us Fan MailIn this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods. Learn the signs of chronic inflammation, why it hits harder during perimenopause, and how simple, anti-inflammatory food swaps can improve energy, mood, digestion, and meta
How to prepare for and navigate the peri-menopause years successfully w/ guest expert Stasi Kasianchuk [PART 2]
Send us Fan MailHey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause. In part 1 we discussed what menopause is and isn't. As well as the peri-menop
Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life
Send us Fan MailHey friend!Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you!The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought I was just living a healthy lifestyl
Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health
Send us Fan MailIn this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond.Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can imp
Dealing with negative feelings about our bodies : How you can fix negative body image issues using your thoughts
Send us Fan MailDo you find yourself quietly comparing what you look like to other women? Whether it's us judging ourselves against people we know or not, comparison is a no-win game. This is especially true if we are comparing ourselves to photoshopped and filtered images on Instagram! If we aren't careful, those negative feelings can take over our lives. It's all we think about, and end up obses
Client before and after: Why shifting the focus from the scale creates massive, long term results w/ Elizabeth Shafer
Send us Fan MailHey Friend, you're in for a special treat today! This week we are interviewing client, friend, and colleague Elizabeth Shafer of Tandem Life Coaching. Elizabeth and I started working together last summer. She initially reached out to me because she wanted to lose weight without dieting. She had tried all the fad diets. She had tried what she thought was Intuitive Eating (but was re
Are you dieting? How to spot dieting behaviors and the mindset behind them + Plus non- diet mindset shifts to make
Send us Fan MailHey friend, I have a serious question for you... ok, it's not maybe *that* serious, but it could be.Are you dieting? now, before you completely dismiss this with a firm no, do you answer yes to any of these:-I get bummed if the scale doesn't reflect all the hard work I've been putting in-I feel bad if I eat something I know I shouldn't-I sometimes feel like I have to earn food or m
Forget stress management techniques, learn how to eliminate stress with The Stress Coach, Emily Wagner
Send us Fan MailForget stress management techniques. Eliminate stress all together with The Stress Coach, Emily Wagner. On this week's show, we chat about ways you can not only manage your stress as a boss minded mom, but how to eliminate stress from your life for good so you can keep chasing those dreams and show up as a better version of yourself for your family and your purpose. Emily shares wi
Wanting to vs having to: fueling your goals with desire and purpose rather than dread and frustration
Send us Fan MailHello, my friend! It is great to be here with you this week. Today, we are going to be talking about something that I see a lot with my clients when it comes to their new habits or creating change in any area of their life. It's super sneaky, subtle, and chances are you won't even realize it's happening. The one way you will definitely know is by how you feel. Let me paint the pict
Self Carved Guest Podcast-#18: From Being Controlled by Looks & Accomplishments to Becoming Truly Healthy and Empowered (with Alisha Carlson)
Send us Fan MailWhat an episode! I had so much fun recording this episode with Alisha Carlson. We talked about ways to love and honor ourselves, our desires, and body in an empowered way. Alisha shares how self-love has nothing to do with how your body looks, it's much more important to look inwardly to find out what has caused the symptoms you're experiencing in your life—whether it be overeatin
MVP- How ditching the diet mindset will change your life (Replay from one of our most popular episodes)
Send us Fan MailHey friends! I am borrowing this idea from my business coach and am bringing you one of our most valued and played podcast episodes. I'll be sprinkling in some of the fan faves going forward because I know that not all of you have been here since the beginning, but I wanted to make it easy for you to access some of our top shows quickly. In this week's episode which aired March 20
Peeing when you laugh is not normal- how to create a postpartum self care routine for moms of any stage
Send us Fan MailToday on the show we talk with Steph Lyons a postpartum expert about the myths and the harmful information out there surrounding postpartum recovery and expectations for new moms. She also teaches us how to start a postpartum self-care routine whether you've just had a baby or it's been years since you gave birth. Steph discusses diastasis recti, pelvic floor dysfunction, and the
How to navigate perimenopause with power and calmness being a busy working mom (Guest Elizabeth Katzman)
Send us Fan MailIn this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence.We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ev
How to prepare for and navigate the peri-menopause years successfully w/ guest expert Stasi Kasianchuk (part 1)
Send us Fan MailHello friend,Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift. Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has chann
2 tools to help you break your "bad" habits around food (or any other vice you might be turning to) [REPLAY]
Send us Fan MailHey friend, does this sound at all familiar?HELP! I feel like I'm so good all day, then get home at night after a long day of work and just can’t stop eating. I eat pretty good for the most part, but there are times I just find myself on the couch with a bag of chips binging Netflix and don’t know how to stop this habit. It’s not uncommon for us to cope with stress late at night wh
Cultivate a healthy relationship to yourself so you can thrive in work & life
Send us Fan MailHey Friend, Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work. The relationship you have to yourself is the foundation from which every other relationship flows. It inform
Ep #2 Mastering the Holidays, Mindfully [Pulled from the vault]
Send us Fan MailIn this insightful episode I am chatting with a friend of mine about how we can mindfully master the holidays. We recorded this episode late last year, but there were just too many good tips and mindset shifts not to share. So whether you are listening to this around the holidays or not, you are sure to find solid strategies to use to during any stressful season of life. Learn how
Diet Mindsets to avoid: 'The Reward System' + 'Oh Screw it'
Send us Fan MailHey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating. Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in. This creates a toxic relationship with food becaus
Stress LESS eating: 5 Strategies to use the next time you go out to eat
Send us Fan MailHey friend! This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful. Whether you've found yourself deprived and ordering the salad when you really wanted to get the burgerOR you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO.. This episode is for you.
Change your bad habits using James Clear's 4 laws of behavior change (my notes on his masterclass)
Send us Fan MailHey Friend, Believe it or not there is a science to human behavior. Welcome back for another episode of The Strong(HER) Way!Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read
How to balance exercise and healthy eating as a busy mom
Send us Fan MailHey friend! Happy Monday. This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves. They've tried 'just getting up earlier' only to find t
Hunger and fullness scale
Send us Fan MailIf you're newish to the non diet approach to food, then this concept may be brand new as well and feel a tad foreign. I know it did for me when I was unlearning years of dieting and eating based on external cues. Dieting silences our ability to 'hear' the signals our body is sending. Not to mention the mental and emotional mess it creates with fear around being hungry, over eating,
Cheat meals: helpful or harmful?
Send us Fan MailHey loves! This week we are discussing cheat meals and finding too much satisfaction in food. The idea of cheat meals or days is becoming increasingly popular in the mainstream fitness and health world. And today I share my thoughts on whether or not to include them. Plus, if you are someone who tends to feel a little too excited by food and find it hard to control yourself around
Speed Bumps + Body Scans
Send us Fan MailBecome a mindfulness boss with these two concepts: speed bumps + body scans. Slowing down even a couple of seconds can make all the difference when it comes to habit change and breaking toxic patterns that end up sabotaging our results. This week, I break down both concepts and dive deeper into how to do each, when to use them, and why they will help fast track your progress to cre
Improve your running game with these simple strategies from a run coach w/ Jen Steele
Send us Fan MailThis week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it. In this conversation we talk about proper fueling for your runs as a woman, re
Achieve the life balance that is right for YOU in THIS season of life
Send us Fan MailHey friend,I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into. But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to. You're going to have to be intentional about where and ho
Holiday eating made easy + how to create a lifestyle you don't need a vacation from
Send us Fan MailHey lovelies, this week we are talking all about holiday eating made easy and how to create a healthy and fit lifestyle you don't need a vacation from. You know exactly what I'm talking about if you've ever been on a 'lifestyle' and took a vacation where you proceeded to go way off the lifestyle.. ditching the daily movement, the veggies, and perhaps hitting the chips, guac, and al
Decluttering your mind and life w/ guest Rachel Olstad
Send us Fan MailHey Friend,Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad. Rachel helps women, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives.If you've been feeling like your life is too hectic, chaotic, or 'mess
3 tips to help with unwanted Night time snacking without feeling deprived
Send us Fan MailEver found yourself mindlessly munching on snacks late at night and wondering how to curb this habit? Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress. We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day, eliminating late-ni
How to set healthy boundaries with guest Sara Beth Wald
Send us Fan MailHey friend! Welcome back to the show for another amazing interview with guest expert Sara Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives.Without clear boundaries the lines become blurred and we end up negotiating what's mo
Effective delegation strategies for busy moms to reduce the mental load
Send us Fan MailIn this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms. She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics. By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork. Alisha offer
The #2 reason Intuitive Eating won't work for you...you're ignoring your fullness cues (REPLAY)
Send us Fan MailSo you've stopped tracking your calories, you're done stressing over your macros, and you don't ever want to count another point again. I've been there, done that. And I know how exhausting it is when you're pouring so much of your time and mental energy into thinking about food all the day long. But, on the other hand ditching the food calculators and tracking can feel sooo scary.
Tough Conversations around race, fitness, and fitting in with fitness influencer Mari Witzel
Send us Fan MailFor many of us racism seems like a thing of the past, like something that 'used' to happen. There is a common attitude that if it doesn't happen to me, it's just not happening--sadly, this was exactly my same mindset. That's simply not true. With the killing of George Floyd earlier this year we as a nation have seen just how much racism still exists in The Land of The Free. I got t
Intuitive nutrition: how to feel your hunger and honor your body with food (MVP)
Send us Fan MailHey friend! One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger. If you've dieted for a while (or ever in the past) then you might have some fear around hunger. It could look like:being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated wi
How to grocery shop for your family without wasting time or money
Send us Fan MailTired of the dinner-time chaos? In this episode of The Strongher Way, I’m sharing simple meal planning tips to help busy moms like you save time, reduce stress, and still serve healthy meals your family will love.Discover how meal planning can free up hours in your week, eliminate decision fatigue, and keep everyone at the table happy—even those picky eaters! I’ll show you why meal
The #1 Reason Intuitive Eating doesn't work
Send us Fan MailA couple years ago I started hearing about intuitive eating and how amazing it was. As a chronic dieter I was leery of the 10 principles of outlined in the book Intuitive Eating. Learning how to trust myself around food felt scary and honestly impossible. We are told over and over that hunger is bad. We can't be trusted around food--such as bread, pasta, or sweets. And we listen in
SLEEP better tonight | with Sleep Expert, Renay Roberts
Send us Fan MailHey friend! I hope your week is off to a great start. I have a special treat just for you...especially if you've been struggling with getting enough sleep or sleeping well through the night.sleep is an integral part to your overall health and wellbeing. It is impacted by nearly every system in your body and area of your life, and coincidentally impacts every system and every area o
Body Ideals + Swimsuit shopping
Send us Fan MailHey friend! I hope your week is off to a great start...This week we are talking about body ideals and swimsuit shopping. Eeeck. Society likes to tell you what your body should look like. Why it's your fault you aren't there yet, and what you should do to fix your body. If you've ever struggled to feel good in a suit or heck in your own body this episode is for you. And, if you're r
How to create a solid workout plan when you're short on time
Send us Fan MailHey Friend!This week we have a bite sized episode for you to help you create a solid workout routine for the days or seasons when you're short on time. This is perfect if you don't have (or don't want to spend) a ton of time working out, but still want a solid workout plan. We cover the basics here, and if you want a more in-depth plan tailored to you, your goals, your body and yo
How to build confidence and beat procrastination as a woman over 35
Send us Fan MailDo you ever catch yourself stuck in your head overthinking every move, second-guessing your decisions, or waiting to “feel ready” before taking action?In this episode, Alisha Carlson dives into how overthinking holds women back from achieving their goals in health, fitness, and personal development. You’ll learn how to break free from procrastination, shift your mindset, and start
How to navigate feeling lost in motherhood and work as a working mom
Send us Fan MailHey friend, Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around. Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs all
100% of women struggle with this + 5 ways to cultivate a better body image
Send us Fan MailLast year at a sorority I spoke at, I asked the question who here has at least ONE thing they want to change about their bodies they don't like. Every single hand went up. 100 % of the women in that room struggled to be content in their bodies as is. This is a massive problem. It's a silent epidemic that is costing us 100s of thousands of dollars and even more time. The diet indust
Self-Care Tips for Working Moms: How to Prioritize Yourself Without the Mom Guilt
Send us Fan MailHi mama!In this week's episode, we're diving into the essential topic of self-care for us working moms. Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (including yourself). Join us as we ex
Strength Training for Women Over 30 — Eat More, Lift More
Send us Fan MailIn this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition.You’ll walk away understanding why lifting more and eat
The Surprising Benefits of Stress and How to Harness Them for Growth w/ Nicole Hill
Send us Fan MailIn this episode of The StrongHer Way, Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives. They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it. From understanding your stress triggers to aligning your actions with your core values, this conversation
Learn how to trust yourself around food
Send us Fan MailHey friend! This week we have a great episode for you. One of the most common things I see in the work I do with my clients is a fear around specific foods, and really it's more of a fear that they can't be trusted with that specific food. They think that once they start eating some of it, they have to eat it all or at the very least eat it until they feel sick. This often times st
Surviving the Holidays without over eating, over drinking, or over spending
Send us Fan MailThis week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes. I've gathered a few of my best strategies to help not only survive the holid
4 Common Fiber Mistakes Women Make (and easy ways to fix them)
Send us Fan MailIn this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable.You’ll learn the difference between so
How to release perfectionism around food and exercise [REPLAY]
Send us Fan MailHello Friend, This week we are pulling one of our first episodes to share with you! If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you. The burden of trying to do everything perfectly can be heavy and cumbersome. Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consumin
Feel better in your body by breaking free from body image struggles w/ Risa Hasbrook (REPLAY)
Send us Fan MailStruggling with your self-image or feeling shackled by the 'never good enough' syndrome? My conversation with mindset coach Risa Hasbrook shares how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be. Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating oursel
Surface level self-love vs loving yourself well
Send us Fan MailHi friend, this week we are talking about the difference between what I call surface level self- love and loving yourself well. One is fueled by compassion and grace and understanding. The other is fueled by self-criticism, judgment, and harshness. On the surface, both can look the same--exercise, eating more nutritious foods, getting to bed at a reasonable hour. However, depending
Why we struggle with food
Send us Fan MailHey friend, the food struggle is real. There is so much conflicting information out there about what to eat, when to eat, how much to eat...not to mention all the foods we shouldn't be eating. I don't know about you, but I lived in fear of food for so long. In fact, so much so, that it led to some really busted habits/behaviors around food. In this episode I walk you through the fo
Client Case Study: Eat the right amount of food for your body and goals without fear (REPLAY)
Send us Fan MailHave you ever felt like certain foods were your enemy, lurking in the dark corners of your pantry, ready to derail your health goals? This episode is for you. Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years. I pull from personal experience and my client's post-keto st
Food + Fitness Challenges: avoid these diet traps before your next challenge [REPLAY]
Send us Fan MailHey friend! I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I *almost* always feel ready to hit the ground running on Monday. Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in t
Identifying adrenal fatigue in women: what is it and how do you fix it? w/ guest expert Maja Miller
Send us Fan MailHey friend, This week on the show we are interviewing guest expert Maja Miller. Maja is a metabolic health coach and functional diagnostic nutrition practitioner. (A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. ) She then uses those results to create tailored and highly i
4 tips to help you stay on track with your fitness goals without falling into the diet trap
Send us Fan MailHey mama! Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals? In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet trap.If you've yo-yo'd up and dow
How to know if you actually need to exercise more? [Part 1]
Send us Fan MailHow to know if you actually need to exercise more? Often times when we aren't getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more. But is the 'more is better' approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your goa
How to Get Toned and Build Muscle Definition Without Obsessing Over the Scale as a Busy Mom
Send us Fan MailEver wonder why your weight loss efforts don’t always give you that lean, defined look? In this episode of The StrongHer Way, I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka getting “toned”) should be your real goal.I’m sharing the exact strategies I use with my clients to help them see visible results, feel stronger, and build a bod
People who have lost weight keep it off long term do this ONE thing (Client Case Study)
Send us Fan MailHey Friend!Welcome back to another episode of The Strong(HER) Way. This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks. And then, we will unpack how she did it and WHY it worked. (Hint: this is the ONE thing people who have lost weight long term do to help them from rebou
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