The Strong[HER] Way | non diet approach, mindset coaching, lifestyle advice

Send us a textIn this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn't your problem—it's your systems. If you've ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one's for you. We're not here to slap another rulebook in your hand—we're here to burn the old one and write a new story based on identity, mindset, and real empowerment.Alisha challenges the toxic diet culture narrative and walks you through how to actually change your habits by shifting your self-concept, upgrading your environment, and creating systems that make health easier and sustainable—even on your busiest, most chaotic days.This episode is your permission slip to stop white-knuckling your way to health. You don't need more willpower. You need a better strategy.What You'll Learn:Why dieting based on willpower is setting you up to failHow your identity and beliefs drive your actions more than motivationThe difference between shame-driven change and identity-based growthHow to shape your environment and systems for effortless follow-throughWhy trusting yourself around food is one of the most empowering shifts you can makeConnect + Take Action:

Send us a textIf you're a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you.This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results. You'll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home. Whether you're new to working out or just need a plan that fits your schedule, this episode will show you how to train with purpose and create lasting change.

Send us a textIn this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life.You'll learn why modeling self-care isn't selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength.This is more than parenting—it's personal transformation. Because when moms prioritize their own self-worth, rest, and wellness, they raise kids who do the same. What You'll Learn:How your habits are silently shaping your kids' beliefs about rest, self-worth, and boundariesWhy busyness isn't a badge of honor—and what to model insteadThe difference between real self-care and the highlight-reel versionPractical ways to involve your family in healthy habits and personal growthWhy perfection isn't the goal, but ownership isHow to stop the cycle of people pleasing (for you and your kids) Key Takeaways:If your kids only learned about boundaries by watching you… what would they believe?You're not just raising kids—you're re-parenting yourself.Actions > words: More is caught than taught.Boundaries show your family that time is sacred.Rest isn't a reward. It's a requirement.Grace over guilt. Always.When you take care of yourself, you're teaching your family to step up, not step around you.

Send us a textIn 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 ever. From the critical role of estrogen and progesterone to the often-overlooked dangers of osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions.Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health. We also discuss stress management, self-care, and why DEXA scans should be on every woman's radar—before there's a fracture.Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy.Learn more about Elizabeth and her work here.Ready to take what you are learning here and start applying it to your life...consistently? My new 12 week program might be just what you need. Learn more about how we can do that together by booking a no strings attached call. Book here

Send us a textIn today's episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it's a metabolic issue, rooted in insulin resistance. She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer. If you're tired of band-aid solutions and ready to heal from the inside out, this is the StrongHer Way.Key Takeaways:PCOS is often misdiagnosed and is driven largely by insulin resistance.Healing PCOS naturally starts with building muscle, balancing blood sugar, and reducing chronic stress.Nutrition matters: eat enough, fuel consistently, and prioritize quality foods over constant dieting.Stress is not just emotional—it's biochemical. Chronic stress worsens PCOS symptoms and fuels inflammation.Walking after meals, strength training, and simple daily habits can radically shift your metabolic health.Healing your hormones is a journey—one rooted in partnership with your body, not punishment.Other podcasts on PCOS to check out:Dr. Gabrielle Lyons (on Apple)Ready to take your health off the back burner and to the next level? We are kicking off The Strong(HER) Way Fit + Fueled in May. Email alisha@alishacarlson.com to get more info on how you can secure your Early Bird spot!

Send us a textIn this  episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth.If you've ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything.Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn't reflect your true health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn't always mean healing, and healing doesn't always show up on a scale.This is your invitation to redefine what it means to be healthy—from the inside out.

Send us a textIn this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don't work anymore. If you've been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call.We're ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.What You'll Learn:Why protein is the most underrated nutrition hack for womenHow to plan meals that keep you full, energized, and strongThe myth of motivation—and why discipline and systems matter moreHow aging and hormones affect fat loss (and what to do about it)Why muscle is your metabolic gold and calorie counting is a waste of timeHow to train smarter, not harder—and finally see resultsThe role of rest, recovery, and strategic strength trainingWhy your health habits are shaping your kids' future tooThis episode is for you if:You're a busy woman over 30 struggling with fat lossYou feel like you're doing everything “right” and still not seeing resultsYou're ready to stop chasing motivation and start building momentumYou want fitness to feel sustainable, not like another jobLinks & Resources:

Send us a textIn this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting. But this isn't your average intermittent fasting chat. Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause.You'll hear about intermittent fasting, prolonged fasting, and fasting mimicking diets, as well as why women need a tailored approach based on their hormones, cycle, and recovery needs. Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.What You'll Learn in This Episode: The difference between intermittent, prolonged, and mimicking fasts  Why fasting hits differently for women—especially in perimenopause & postmenopause  How autophagy (your body's cellular cleanup crew) is triggered by longer fasts  When to fast and when to rest based on your menstrual cycle  Why weight loss should not be the main goal of fasting The role of caffeine and stress in fasting  Practical tips to safely incorporate fasting without wrecking your hormonesQuick Takeaways:  Match fasting protocols to your cycle  Consider fasting mimicking diets to reduce stress on the body  Focus on long-term metabolic health, not short-term fat loss  Use fasting as a tool for longevity and cellular repair  Always personalize your approach—your hormones, your rulesAbout our guest:RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.MORE ONLINE:ProlonLife.comRenee's InstagramRenee's LinkedIn

Send us a textWe've all been there—you know you should work out, but you just don't feel like it. Maybe you're exhausted, busy, or just not seeing the results you want. In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low. Whether you're a busy mom, struggling with consistency, or wondering if you need rest instead, this episode is packed with actionable tips to help you make fitness a sustainable part of your lifestyle.What You'll Learn in This Episode:  Why motivation isn't the key to consistency—and what is  How to fit workouts into a busy schedule without stressing about time  The mindset shift that turns exercise from punishment into self-care  Simple strategies to start moving (even on days you don't feel like it) How to know when your body needs rest vs. when you should push throughQuick Action Steps: ✔ Pick a movement you enjoy and do it for 5 minutes today ✔ Schedule your workouts like appointments (because you wouldn't cancel on yourself!) ✔ Change your language around exercise from “I have to” → “I get to”Resources & Links:

Send us a textIn this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment. Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth. If you've ever felt caught between diet rules and anti-diet rebellion, this episode will help you break free and reclaim your body on your own terms.What You'll Learn in This Episode:

Send us a textThe Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You're not alone. In this episode of The StrongHer Way, Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional dieting, explains why women often need more food than they think, and shares practical strategies for developing a healthy, guilt-free relationship with food. If you're ready to ditch the diet cycle and embrace food freedom, this conversation is for you.What You'll Learn in This Episode:

Send us a textIn this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment. Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth. If you've ever felt caught between diet rules and anti-diet rebellion, this episode will help you break free and reclaim your body on your own terms.What You'll Learn in This Episode:

Send us a textIn this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle. I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list. I also talk about why discipline—not motivation—is the real key to success and outlines practical strategies for making self-care a consistent part of your life. From scheduling ‘me time' to practicing self-compassion, this conversation is packed with actionable steps to help you follow through on your commitments and take control of your well-being.What You'll Learn in This Episode: ✔️ Why women often put themselves last—and how to change that ✔️ The mindset shifts needed to prioritize your well-being without guilt ✔️ Why discipline matters more than motivation in reaching personal goals ✔️ How to start small with self-care and build consistency over time ✔️ The importance of scheduling time for yourself like any other priority ✔️ How self-care benefits not just you, but your family and relationships ✔️ The power of accountability in maintaining your self-care routine ✔️ How to practice self-compassion while working toward personal growthResources & Links:

If you've been working out consistently but still aren't seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you've been told about fitness and nutrition. In today's episode, I'm breaking down the three biggest fitness myths holding you back from real muscle definition.You'll learn:✅ Why more cardio isn't the answer to a lean, sculpted body✅ The truth about eating for muscle definition (hint: starving yourself won't work)✅ How to train smarter, not harder for lasting resultsIf you want to finally see progress, ditch the frustration, and build a strong, lean physique, this episode is for you. Let's get into it!

In this episode of The StrongHer Way, I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life's big decisions. We explore the emotional rollercoaster of achieving goals and still feeling unfulfilled, the identity crisis that can creep in during motherhood, and how awakening to your true self is a powerful transformation rather than just another crisis.Tami introduces the concept of Centers of Intelligence—heart, head, and gut—and how understanding which one drives your decision-making can help you cultivate self-awareness, improve emotional intelligence, and break free from self-sabotage. We also unpack the difference between reacting emotionally versus responding intentionally, the role of logical thinking in personal growth, and how to integrate all three centers to make more aligned choices.If you've ever struggled with emotional decision-making, second-guessing your gut feeling, or feeling disconnected from yourself, this conversation will help you gain clarity and confidence in your choices.What You'll Learn in This Episode:✅ The three Centers of Intelligence—heart, head, and gut—and how they shape your decision-making✅ How to shift from reaction to response for better emotional intelligence and personal growth✅ Why you might feel lost after reaching big life goals and how to find true fulfillment✅ How self-awareness can help you overcome self-sabotage and make empowered choicesResources & Links:

Finding Balance: Time Management Strategies for Busy MomsIn this episode of The Strong Her Way, Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed. She breaks down the importance of identifying core values, prioritizing effectively, and creating a time management system that works for you—not against you. Alisha also shares practical tips on time blocking, incorporating rest, and leaning on support systems to reduce stress and increase productivity. Whether you're an entrepreneur, a working mom, or simply someone trying to juggle it all, this episode will help you take control of your schedule and build a more intentional life.What You'll Learn:✔️ Why balance is the key to long-term success in work, life, and fitness✔️ How to identify your core values to make better decisions✔️ The hard truth: If everything is a priority, nothing is✔️ Why one-size-fits-all time management systems don't work—and how to create your own✔️ The power of time blocking and how it can skyrocket your productivity✔️ How to incorporate rest and downtime without feeling guilty✔️ Smart ways to combine activities and maximize your time✔️ The importance of communication and asking for support✔️ How to stay flexible when life throws curveballsResources & Links:

Ever 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 body they love—all without extreme dieting or spending hours in the gym.What You'll Learn in This Episode:✅ Why weight loss and fat loss are NOT the same thing✅ The role of protein intake in muscle definition and how much you really need✅ Strength training essentials for sculpting muscle (without getting bulky)✅ The surprising impact of sleep and recovery on your results✅ How to structure your meals to support fat loss without cutting out your favorite foodsIf you're ready to stop fixating on the scale and start focusing on what actually works, this episode is for you!Resources & Links:

In this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues. She discusses the intricate connection between gut health, mental health, and hormonal balance, advocating for nutrition as a foundational element in healing. The conversation highlights practical habits for improving gut health and the significance of a positive mindset in the healing journey. In this conversation, Megan McDonald and Alisha Carlson delve into the intricacies of gut health, emphasizing the importance of mindful eating, energy balance, and a systematic approach to healing the gut. They discuss how stress impacts digestion, the significance of meal prep, and practical steps to improve gut health. Megan introduces her 30-day gut reset program, which focuses on healing through food rather than supplements, highlighting the need for a holistic approach to wellness.Connect with Megan @one.healthy.choiceStop compromising your health goals AND feed your family meals they'll love (even if you have picky eaters)! Get the Healthy Meals, Happy Family System for only $37!

In 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 offers practical strategies to start small, improve personal growth, and create a more supportive environment at home, making parenting and professional responsibilities more manageable.Key Takeaways:The role of delegation in improving work-life balance.Strategies for reducing the mental load through teamwork.Tips for enhancing family dynamics and household management.Get 30 Done for you Dinners (and more) with the Healthy Meals Happy Family System for just $37 (Learn more here!)Want to book a call? Schedule here

In this  episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently)Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management, and introduces effective exercises to strengthen the pelvic floor.Key highlights include:Recognizing common signs of pelvic floor dysfunction, such as urinary leakage during activities like sneezing or laughing.Strategies for managing symptoms, including engaging the pelvic floor muscles before lifting and using partial range of motion exercises.The role of proper breathing techniques in core engagement and overall wellness.Understanding prolapse and the importance of seeking medical attention for persistent pain.How tracking symptoms can reveal important health trends.Dr. Bradley's expertise aims to empower mothers, providing them with the tools they need to take control of their postpartum health journey. Whether you're a new mom or years into motherhood, this episode offers invaluable insights to enhance your wellness.Learn more about Postpartum Belly Wraps: https://livecorestrong.com/how-long-should-you-wear-a-postpartum-belly-wrap/ Listen to Dr. Jena's podcast, The Fit Postpartum Mom:https://podcasts.apple.com/us/podcast/the-fit-postpartum-mom-core-workouts-c-section/id1681700627Subscribe & Review: If you enjoyed this episode, be sure to subscribe, rate, and leave a review on [Apple Podcasts/Your Podcast Platform]. Your support helps us continue to share inspiring and helpful content for busy moms like you!Mama , If you're ready to feel good in your clothes again...and well, more like yourself. I got you! sign up here to learn more about ways we can get you feeling more confident in your body again!

In this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off. She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life. From meal planning and mindful eating to setting realistic goals, Alisha encourages listeners to embrace progress over perfection. Tune in to discover how to navigate your health journey with self-compassion, and learn ways to make fitness work for your busy lifestyle.Key Takeaways:Start fresh with simple routines to anchor your day.Save time and reduce stress by planning meals and workouts.Use mindfulness to make intentional health choices.Embrace self-compassion to move past holiday indulgences.Focus on progress, not perfection, in your health journey.Set realistic, achievable goals to stay on track.Balance your meals with veggies, lean proteins, and healthy fats.Ease back into fitness to build sustainable habits.Find creative ways to incorporate movement into your daily life.Join us as we reset, refocus, and step into the new year with intention and energy!Learn more about the 12 Week Holiday Reset starting January 15th

In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness. Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life.You'll learn how self-acceptance, emotional wellness, and gratitude can redefine your health goals and lifestyle. Discover actionable strategies to shift negative thoughts, practice self-compassion, and celebrate progress on your personal growth journey. (which are the keys to success in any goal)Whether you're striving for a healthier body or greater emotional intelligence, this conversation will inspire you to think differently about what's possible.Takeaways:Your mindset is key to transforming your relationship with food and exercise.Self-compassion and gratitude can create lasting lifestyle changes.You can redefine success by focusing on efficiency and celebrating small wins.Tune in now for practical tips to enjoy your life while working on your health goals!Be sure to subscribe to this show so you never miss an episodeAnd, if you're ready to make 2025 your best year yet, click here to learn how

Mom guilt—it's something almost every mom experiences, especially working mothers juggling family, career, and their own needs. But where does this guilt come from, and how can we overcome it?In this episode of The Strongher Way, we're diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like they're never enough. You'll learn how to shift your mindset, set boundaries, and prioritize self-care without the guilt. Because when you take care of yourself, you're not just improving your life—you're modeling healthy habits for your kids and creating a ripple effect in your family dynamics.What You'll Learn in This Episode:✅ Why mom guilt is so pervasive and how it manifests.✅ The role of societal expectations and social media in amplifying feelings of inadequacy.✅ Practical strategies to reframe guilt and prioritize your emotional and physical well-being.✅ How to set boundaries and communicate your needs without feeling selfish.✅ Why investing in your health now benefits both you and your family long-term.Key Takeaways:Mom guilt often creates a no-win situation, but understanding its roots can help you move forward.Self-care isn't selfish—it's necessary for effective parenting and emotional well-being.Setting boundaries and modeling healthy behaviors is one of the best gifts you can give your children.Small, actionable steps are the key to reclaiming your time and well-being.Resources and Links Mentioned:Work with MeFollow Me on InstagramSubscribe to The Strongher Way on Apple PodcastsLet's Connect:If this episode resonated with you, I'd love to hear from you! Share your thoughts or send me a message. And if you know another mom who needs to hear this, please share this episode with her.

In 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 is packed with actionable insights to help you navigate stress more intentionally. Alisha and Nicole share practical strategies like mindfulness, journaling, and breathing techniques to foster resilience and growth while reducing the toll stress takes on your life.Key Takeaways:Perception Matters: Stress can be harmful or enhancing, depending on how you view it.Mindset Shifts: Changing your mindset can transform how you cope with stress.Habits and Awareness: Daily habits and recognizing stress triggers are key to managing stress.Intentional Coping: Responding purposefully to stress leads to healthier outcomes.Align with Values: Understanding and aligning with your core values reduces stress and enhances personal growth.Exercise and Stress: Exercise can serve as both a stressor and a stress reliever; knowing when and how to use it is vital.Flexibility Matters: Staying adaptable with your goals helps create a balanced and fulfilling life.Self-Compassion: Be kind to yourself to manage stress more effectively.Mindfulness: Bringing awareness to the present moment can reduce obsessive thinking and improve mental clarity.Practical Tools: Journaling, breathing techniques, and coaching can help regulate your nervous system and manage stress.Positive Stress: When viewed through the right lens, stress can enhance focus, creativity, and personal transformation.Follow me on Instagram @AlishaCarlson_ for more tips on health, fitness, and mindset for busy moms.If you loved this episode, please leave a review on Apple Podcasts to help other women discover The StrongHer Way!

Feeling like there aren't enough hours in the day? Between work, kids, home life, and everything else on your plate, it's easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, I'm sharing six practical and actionable strategies to help busy working moms like you create more time for the things that matter most.Whether it's carving out a moment for self-care, finally getting consistent with meal planning, or simply catching your breath, these tips will help you shift from feeling reactive to proactive. Let's redefine what balance looks like for you, without guilt or burnout.You're a powerhouse who juggles a lot, but you don't have to do it all alone or perfectly. These strategies are designed to fit into your life, not add more to your to-do list. If you're ready to take back control of your time and live with more intention, this episode is your game plan.Instagram: @alishacarlson_Website: alishacarlson.comJoin the Strongher Way community for more tips, inspiration, and strategies tailored for busy working moms.Subscribe & Review:Loved this episode? Make sure to subscribe so you never miss a new one. If this episode resonated with you, share it with a friend or leave a review to help more moms find their way back to what matters most.

The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences. If you're worried about staying on track without feeling deprived, this episode is for you!Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year. Whether you're a busy working mom juggling endless to-dos or a business owner trying to prioritize self-care, these tips will make navigating the holidays easier, less stressful, and guilt-free.What You'll Learn in This Episode:How to set realistic fitness goals for the holiday season.Tips for prioritizing movement when your schedule is packed.Mindset shifts to keep you motivated and consistent.Strategies for navigating holiday treats without overindulging.How to create a plan that works for your lifestyle.Let's ditch the “all-or-nothing” mindset and create a sustainable approach to staying fit, healthy, and energized while still enjoying all the holiday fun!TakeawaysEstablish a minimum baseline for exercise to maintain consistency.Avoid all-or-nothing thinking to stay on track with fitness goals.Plan ahead for holiday activities and workouts.Practice mindful eating by checking in with your hunger levels.Incorporate protein and fiber into meals to feel satisfied.Be aware of the effects of variety on eating habits.Slow down while eating to prevent overeating.Consider healthier alternatives for holiday desserts.Engage in movement for emotional well-being during stressful times.Combine family activities with exercise for a fun approach.Chapters00:00 Establishing a Minimum Baseline for Consistency03:00 Intentionality in Holiday Planning05:58 Mindful Eating Practices11:54 Navigating Variety and Portion Control17:51 Healthy Dessert Alternatives20:59 Protein and Fiber Considerations26:04 Emotional Well-being and Movement30:05 Multitasking: Combining Activities for EfficiencyLearn more about Healthy Through The Holidays here!

Tired 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 planning doesn't have to feel restrictive or overwhelming and how to start small for big results.Whether you're a working mom juggling a packed schedule or simply want healthier dinner ideas, this episode is packed with practical advice you can start using today.What You'll Learn in This EpisodeThe biggest myths about meal planning—and the truth you need to hear.Why meal planning is a game-changer for busy moms.How to create flexible meal plans that work for your lifestyle (and picky eaters!).Simple strategies for meal prep that will save you time, money, and stress.If you've been searching for ways to simplify mealtime, make healthier choices, and feel more in control of your evenings, this episode is for you!Resources MentionedHealthy Meals Happy Family System – Grab 30 done-for-you dinner ideas that are healthy, simple, and family-approved for just $37Are you ready to simplify mealtime and reduce stress around food? Tune in now to discover how meal planning can transform your busy life. And don't forget to check out the Healthy Meals Happy Family System for quick and easy dinner ideas your family will love!

In this episode of The Strong(HER) Way, I am speaking directly to moms feeling stretched thin by all the demands of life. We are diving into the top challenges busy moms face when starting or sticking with a workout routine. If you're juggling family, work, and a mountain of responsibilities, adding a workout can feel nearly impossible—I get it, and I'm here to help!Takeaways:Time management is crucial for busy moms to fit in workouts.Micro workouts can be effective and manageable.Treat workout time as an important appointment.Perfectionism can hinder progress; focus on consistency instead.Self-compassion is key in the fitness journey.It's important to redefine what counts as exercise.Building a support system can enhance accountability.Starting fresh means meeting yourself where you are.Creating a reset plan helps when setbacks occur.Visualizing progress over perfection fosters a healthier mindset.Chapters:00:00 Introduction to Fitness for Busy Moms04:03 Micro Workouts and Time Management Strategies07:15 Creative Solutions for Staying Active10:22 The Energy Paradox and Redefining Success13:04 Self-Compassion and Overcoming Past Failures15:52 Starting Where You Are and Visualizing Progress19:02 Creating a Reset Plan and Accountability21:46 Reconnecting with Your Why and Taking Action26:41 Outro_FINAL_2.mp3Get your copy of The Healthy Meals, Happy Family System here!Let's connect!@alishacarlson_ on IG

Hey there, mama! Feeling stuck with your fitness goals? Today, we're digging into a client case study that reveals 3 secrets to feeling great in your clothes and seeing muscle definition, even with a packed schedule. I'm pulling back the curtain on the strategies my client used to go from frustrated to fit, all without adding hours to her week or getting trapped in the dieting cycle.In this Episode, You'll Learn:How to Make Your Workouts Work for You:Stop worrying about finding more time to exercise! Learn how to streamline your workouts to maximize muscle tone and definition with the time you already have. This is about quality over quantity, so every workout counts.Smart Nutrition Tweaks for Busy Moms:The way you eat shouldn't feel like a full-time job. Discover simple, sustainable shifts in nutrition that support muscle definition and lasting energy, without restrictive diets or complicated meal plans. I'll share how my client made small adjustments that led to big results.Why Prioritizing Rest is Key for Muscle Tone and Energy:If you're like most moms, rest can feel like a luxury. But here's the truth: real transformation happens during recovery. I'll break down why rest and sleep are essential for seeing muscle definition, feeling strong, and avoiding burnout. These tips will make rest a powerful part of your routine, even with a packed schedule.This episode is all about taking realistic, practical steps to feel great in your clothes and reach your fitness goals, no matter how busy life gets. With a focus on balance, quality workouts, supportive nutrition, and the importance of rest, you'll come away with actionable tips you can start using today to see real changes.Connect with Me: Follow me on Instagram at @alishacarlson_Work with me: Book a consultation

How you start your morning sets the tone for your entire day! This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success. Whether you're a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence. If you're ready to stop feeling rushed and start owning your mornings, this episode is for you!Ready to take what you're learning here on the podcast and apply it to your life?Get your personalized game plan! Book a consult here.

12 Simple Meal Planning Tips for the Busier Seasons of LifeWhen life gets hectic, meal planning doesn't have to be overwhelming. In this episode, I'm sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons. From prepping smarter to finding shortcuts that work. These tips will keep you and your family nourished without the overwhelm. If you're a busy mom trying to juggle it all, this is your go-to guide for making meal planning work for *your* life! Ready to kickstart your fitness routine this fall, but not sure where to start?Book a call with me to get your own personalized game plan.

**5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom**In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom! Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy. Whether it's:- Squeezing in movement -Improving your mindset -Making nutrition work for youThese micro habits fit into even the busiest schedule. Get ready to start feeling more like yourself again —without overhauling your whole life. Perfect for the on-the-go mom who's ready to stop surviving motherhood and start thriving in motherhood!

Hey friend!If you want freedom from food and from dieting, you are in the right place!This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction.Instead discover a simple, transformative strategy that frees you from constant food obsession while making healthier choices feel effortless. Tune in if you're ready to reclaim your relationship with food and enjoy the freedom you deserve! Want to learn more about how coaching can help you take what you're learning here and actually apply it to your life to speed up your results?Book a free call if you're ready to get off the diet roller coaster for good, look and feel your best without obsessing over food or the scale. 

Hey mama!Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results? In this week's episode, we're saying enough to dieting! Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever)Designed for busy moms and women on the go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories. It's time to embrace a healthier, happier you—because you deserve it!Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day longAaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here. 

Is (night time) snacking sabotaging your health goals? In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day)Tired of trying to figure this whole healthy lifestyle thing out on your own? Confused by all the information out there, and not sure where to start? Sick of dieting to lose weight only to gain it all back again?If so, I want to invite you to book a free call with me today!Click here to reserve your spot

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you're struggling with diastasis recti, low energy, or just want to feel more confident in your body, we've got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr. Jena Bradley, a physical therapist and mom of 4 on the show.Dr. Jena helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the chaos of motherhood so they feel confident and strong in their own skin. Dr. Jena Bradley's expertise is shared through her blog and YouTube channel, Live Core Strong. And now she has a new podcast, The Fit Postpartum Mom, where she teaches quick workouts for busy new moms, with an emphasis on core strengthening first before all else. She's most known for her superpower, scheduling and routines. She juggles life with her 4 littles, volunteers at her church in the women's and children's ministry and continues to work as a physical therapist while running an Airbnb on the side. She does all this while maintaining a healthy lifestyle and growing her own online business. If you want to stay motivated, Dr. Jena will surely help you reach your fitness goals faster all while being a busy mom. SIGN UP for Dr. Jena's Bootcamp-- September 17-18, 2024 Listen to The Fit Postpartum Mom w/ Dr. JenaLearn more about The Belly Wraps Dr. Jena shared!

Hey ladies, today's episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won't budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen.We're diving into the power of protein— I'm breaking down three simple --but game-changing ways to use protein to your advantage. And strategies to help you eat more protein, because I know how hard it can be unless we have a plan.Whether you're trying to keep up with your kids, manage a full-time job, or just want to feel like yourself again, these tips are going to help you stabilize your blood sugar, boost your energy, and finally kick those cravings to the curb. 

Hey 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 lifestyle. It wasn't until I heard that quiet, still small voice show me the reason sticking to my healthy lifestyle was so hard was because I was dieting but calling it a lifestyle. If you find yourself in that place. Hopeless. Desperate. Tired of feeling discouraged and defeated, I see you. There is a better way, and it all starts with ditching the diet and the diet mindset. Let's dive in!Join The StrongHER Way SisterhoodBook a call to work with me

Amazing mama!I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way)I'm not talking about the quick moments you carve out between meetings to hop on your phone or the late-night Netflix binges just to unwind. I'm talking about real, restorative rest. The kind that leaves you feeling refreshed, recharged, and ready to take on the world as the wonder woman you are.I get it—sleep can feel like a luxury you just can't afford right now. But here's the thing: better sleep isn't just a nice-to-have. It's the key to showing up as the best version of yourself in all those roles you care about so much.This week's podcast episode is designed with you in mind—the mom who's juggling it all and feeling so drained by the end of the day. We dive into practical, no-nonsense tips that fit into your life, no matter how busy it gets.  Because you deserve to feel rested, strong, and fully present. You give so much to others; it's time to give a little back to yourself. I'm in this with you! Let's make  sleep a priority, together.You've got this, and I'm here to help.Join The Strong(HER) Ways SisterhoodTired of spinning your wheels trying to sift through all the information out there on your own? Do you wish you had a simple, no fluff plan that fit into your busy life? Ready to start feeling more like yourself again in as little as 30 min/ day? If you answered yes to any of those questions, consider this your sign to book a Holistic Lifestyle Coaching Call with me

Hi 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 explore some practical tips and strategies to prioritize yourself without the overwhelming burden of mom guilt. As well as how to navigate the mom guilt when it does come up. Want to link arms with other working mamas, get insider tips and strategies to help you find a balance between taking care of your work, family and yourself? Join The Strong(HER) Way Sisterhood!Are you ready to make some changes, but not exactly sure where to start? Tired of dieting? Losing weight only to gain it all back and then some? If you are want to make healthier choices and feel more like yourself in as little as 30 minutes a day, book a Holistic Lifestyle Coaching Call today! 

Hey 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 down with your weight, have tried every diet out there only to have short term success, this episode is for you! I learned how to diet successfully for over 10 years, but it felt like I was constantly struggling with the scale, thinking about food all the time, and even at my lightest still did not feel good in my body.I want to help you avoid that! It wasn't until I started working on my relationship with food, the scale, and my body that everything changed. In this week's episode we look at the foundational steps to help you win at this long term so you can start feeling good in your clothes and body today! Join The Strong(HER) Way Sisterhood!and, if you want to take a deep dive into this work, but not sure where to start? Book a call here!

Hey Mama!Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we tackle the common struggle of checking out on our phones  and its impact on your life. You'll also discover 5 practical strategies to:- reclaim your time-reduce guilt-create an environment that helps keep you on track Tune in to learn how to balance your digital life while still getting the much-needed brain breaks you deserve. Say goodbye to screen time stress and hello to a more balanced, fulfilling day!Want to book a coaching call with me to take what you are learning here on the show and apply it directly to your life? Join The Strong(HER) Way Sisterhood free!

Hey Friend!I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn't have to be that hard! Today, I'm sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days.Using this meal planning and prep system has taken the stress out of dinner time. Plus, we are eating out less (so we are also saving a ton of money). Win-win!If you like what you're hearing, and want to take it to the next level, applying it deeper to your own life, you can get book a free call if you know your struggle is the actual implementation!

Hey friend!I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh! Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids. Over the next several weeks, we will be making changes. In the meantime, enjoy some of our most popular episodes over the past few years!If you have topics, questions, or guests you'd like to see featured here on the show, shoot me an email---- alisha@alishacarlson.com

Hey friend!Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals? I can almost guarantee that you will find research supporting BOTH sides of an argument. Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual. And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work for you too. This is why I am all about empowering my clients to take back their power in this area, learn how to trust themselves around food again, and make confident food choices that fit their lifestyle AND support their goals. Here are the books I referenced in this episode:AretéWhy We Get SickDo you know you do best with some accountability? Want help sifting through all the information out there and have someone in your corner helping you figure out exactly what the best/ right food is for you? Book your complimentary consult here!

Hey 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 it. )I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits. I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle. 

Hey friend!Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals. I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining. I hope this episode blessed you and gave you some food for thought in how you want to approach this area of your life. If you like what you're hearing on the show, and you want to take this work deeper to apply it to your own life you can book a call here to learn more about the non-diet approach I've been using in my own life and in my practice for the past 6 years. Hang out with me on Instagram or Facebook!

Hey friend!This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey.if you're like the  me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself. You know this isn't sustainable. It's not even enjoyable--but, maybe it's the only way you know,If you're honest with yourself, it can feel a little scary to think about not being so hard on yourself because you don't want to be lazy or give up. Buuut, the reality is you're probably already doing that on some level. Because NObody wants to do their best work out of fear or harshness or punishment. We do much better work for a much longer time when it is coming from a place of love, respect, and acceptance. So, if you're a high achiever, driven, and ambitious plus you've got some fitness goals you are working toward, this episode is just for you!Ready to start winning with food? Take better care of your body? Without the constant stress and drama that comes with dieting and the typical approach to fitness? Book a free call here

Hey friend! Welcome back for another episode. Today we are bringing a replay of how to maximize your fitness in your late 30s and into your 40s. This year, I turned 39, so this is definitely a topic near and dear to my heart--but also so many of the women I work with are in the late 30s to 40s. Things can start to change in this era hormonally..And, often even just seasons of life. Whether you're just starting your fitness journey or looking to level up your routine, this episode is packed with actionable tips to help you thrive in this pivotal decade of life.The basics remain a priority in any era--but especially as our hormones get a little wonky. It's so important to build a strong foundation and to continue to support our bodies with lifestyle changes. Brad is a trainer in California. He specializes in working with both men and women in their 40s. I think you'll enjoy the insight and wisdom he shares regardless of how old you are!Book a complimentary consult here if you'd like to learn more about my holistic non-diet approach 

Hey 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 rebounding and gaining all the weight back)It's also something that is rarely (if ever) addressed in normal goal setting/ habit change conversation. If you've been struggling with consistency:-whether around making healthier food choices-working out more-getting better sleep-or pretty much any other habit...you won't want to miss this small but mighty episode!And, if you've been listening for a while. Using the tools and strategies I'm teaching you here on the show, but *know* you'd get so much better results if you were working with me consistently to stay on track and accountable to your lifestyle goals. Book a complimentary call here

Hey friend! Do you often find yourself going a little crazy on the weekends? Maybe you can be 'good' throughout the week, but the weekend hits, and it's like all bets are off. This used to be me. I would eat so good all week long, but by the end of the day and pretty much every weekend, it was like a monster took over and I'd just go nuts. Then, I'd beat myself up, feel pretty crappy, and swear I'd never do it again...we all know how that goes, right?It wasn't until I finally learned how to ease up a bit on the will power and pressure I was using to make my food choices, that I was actually able to make better choices more consistently and NO crazy weekend eating episodes. If you want to learn how I did it (and am no helping other women do the same) this episode is for you!And, if you're ready to finally ditch the diet, feel good in your body while working on your fitness goals, I got you!1. book a call2. grab your personalized plan (on that call)3. work with me 1:1 to stay on track and accountable to your goalsBe sure to share this episode and subscribe so you never miss an episode!