The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Alisha Carlson, Fitness and Nutrition Coach for Moms
  • 5.0 (35)
  • NUTRITION
  • UPDATED WEEKLY

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

  1. 22H AGO

    Micro Workouts: The Fitness Trend That Finally Works for Busy Moms

    Send a text If you’ve ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We’re diving into micro workouts (also called exercise snacks) — short, intentional bursts of movement scattered throughout your day — and why the science says they’re not a consolation prize. They might actually be the smarter strategy. Alisha Carlson breaks down the research on short workouts for busy women, the surprising metabolic benefits of post-meal movement for blood sugar control, and why the all-or-nothing fitness mindset is the real thing keeping you stuck, not your schedule. If you’re a busy mom, mompreneur, or woman navigating perimenopause or PCOS, this one’s for you. WHAT YOU’LL LEARN •  What micro workouts (exercise snacks) are,  and why researchers are genuinely excited about them •  The science behind short workouts for women and why accumulated movement rivals one long session •  How a 10–15 minute walk after meals dramatically reduces blood sugar spikes  especially for women with insulin resistance •  Why post-meal movement is a breakthrough strategy for women with PCOS and women in perimenopause •  How to escape the all-or-nothing fitness mindset trap that keeps you restarting every Monday •  Six realistic micro workout ideas that actually fit a busy mom’s real life •  The identity shift that makes sustainable fitness finally possible THIS EPISODE IS FOR YOU IF... •  You’re a busy mom, mompreneur, or working woman who can’t protect long workout blocks •  You’ve been stuck in the all-or-nothing cycle and are ready for a sustainable, non-diet approach •  You have PCOS or insulin resistance and want evidence-based movement strategies •  You’re in perimenopause or menopause and noticing your body responding differently •  You want to build a healthier relationship with exercise that doesn’t require perfection EPISODE CHAPTERS 00:00  Navigating Life’s Chaos — Why Your Schedule Isn’t the Problem 02:38  What Are Movement Snacks? Introducing the Micro Workout 05:30  The All-or-Nothing Fitness Mindset — And How It’s Keeping You Stuck 08:20  The Science Behind Exercise Snacks and Blood Sugar Control 11:23  Practical Micro Workout Ideas for Busy Moms 14:20  Building a Sustainable Fitness Identity (The Real Work) 19:18  Your Homework + How to Work with Alisha RESOURCES + LINKS •  Work with Alisha inside The Strong(HER) Way Fit + Fueled Coaching: https://www.strongherway.com/fitandfuel •  Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway CALL TO ACTION If today’s episode hit home and you’re tired of starting over every Monday, there’s a different way to do this. The Strong(HER) Way isn’t another fitness program , it’s a transformation from the inside out. Alisha works with women who are done dieting and done doing it the same way, helping them build a sustainable, healthy relationship with food, their bodies, and exercise ...without the obsession. Ready to stop starting over? Explore the Fit + Fueled coaching program at strongherway.com/fitandfuel or connect on Instagram @alishacarlson or @thestrongherway

    23 min

  2. MAR 4

    Reclaim Your Fitness Identity: How to Get Back Into Working Out After 35

    Send a text Have you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside. In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re-enter without the shame spiral. Alisha breaks down why diet culture's obsession with "Day 1" is actually working against you, why your past fitness experiences still count (more than you think), and how to start building real, sustainable momentum again  without blowing up your whole life to do it. This isn't about getting back to who you were. It's about reconnecting with who you've always been  and stepping back into your strength. What you’ll learn inside this episode: Why you are not starting from scratch, and the mindset shift that changes everything How diet culture's "Day 1" cycle keeps women trapped in a loop of hope and shame The difference between reinvention and re-entry, and why it matters for long-term success A practical 3-part framework for returning to fitness in a way that actually sticks How to reconnect with your deeper why so motivation doesn't disappear on a hard week Why waiting to feel "ready" is costing you more than the awkward first workout will Apply to work with us 1:1 Get started with the Fit + Fueled Method

    22 min

  3. FEB 25

    Strength Training, Smarter Nutrition, and Better Sleep: How to Actually Thrive During Perimenopause

    Send a text You're doing everything right. You're moving your body, eating reasonably, getting some version of sleep. And yet your midsection has opinions, your energy is gone by 2pm, your sleep is wrecked, and your mood is doing things you don't recognize. Nobody warned you this was coming. This episode is your reality check and your permission slip. What This Episode Is About In this episode, Alisha Carlson breaks down what's actually happening inside your body during perimenopause, the hormonal transition that can begin as early as your mid-thirties and affects virtually every system you rely on. If you've ever felt like your body stopped cooperating and couldn't figure out why, this is the episode with your answers. We cover: What perimenopause actually is and why it's not the same as menopauseThe five symptoms most commonly mistaken for personal failure: midsection weight gain, sleep disruption, fatigue, mood changes, and fitness plateausWhy fat redistributes to the midsection during perimenopause and why it has nothing to do with willpowerThe real reason your workouts stopped producing results (hint: it's your estrogen, not your effort)Why high-intensity exercise may actually be working against you right now and what to do insteadWhy strength training is the single most evidence-backed tool available to you in this phase of lifeWhy sleep is a fitness strategy, not a reward for being productive enoughHow to eat to support your hormones instead of fighting themFour better ways to measure your progress that actually tell you something usefulWho This Episode Is For This one is for the woman who is genuinely doing a lot, managing a career, raising kids, running a household, and still somehow ending up in a shame spiral because her body isn't responding the way it used to. If you've ever Googled "why am I gaining weight in my stomach" or "why am I so tired all the time" and gotten nowhere, pull up a chair. We're going there. Key Takeaways You are doing everything right. Hormonal changes during perimenopause can feel overwhelming and are not a reflection of your effort or disciplinePerimenopause is a natural transition that many women begin experiencing in their late thirties, not just their late fortiesHormonal fluctuations, not personal failure, are the direct cause of mood swings, sleep disruption, and changes in metabolismFat redistribution to the midsection during perimenopause is a physiological response to estrogen changes, not a lifestyle failureSleep quality is one of the most critical levers for overall health, fitness, and hormonal balance during perimenopauseStrength training is essential for maintaining muscle mass, metabolic health, and bone density and the research backs this up clearlyNutrition should focus on fueling your hormones and preserving muscle, not just restricting caloriesTracking progress should include energy, strength, and sleep quality, not just the scaleWomen need to adapt their fitness and nutrition strategies to work with their hormonal changes, not against themYou are not alone. Millions of women are navigating exactly this, and a strategy that fits your actual life existsReady to feel more like yourself again?  head to alishacarlson.com to learn more about joining The Fit + Fueled Method or to schedule a consult

    38 min

  4. FEB 19

    Why "Good Enough" Fitness Actually Works for Busy Moms

    Send a text You know the drill. Monday you're all in the workouts are scheduled, the meals are prepped, the alarm is set for 5 AM. By Thursday you've missed two sessions, eaten cereal for dinner, and you're already mentally drafting your "starting over Monday" speech. Sound familiar? You're not failing. You're stuck in a cycle that was never designed for your actual life. In this episode, we're breaking down why "good enough" fitness isn't a consolation prize it's actually the most strategic, sustainable, and sane approach to health for busy moms who are already doing a million other things at a very high level. If you're a high-achieving woman over 35 who has tried every program, followed every plan, and still feels like you're behind  this one's for you. In this episode we cover: Why the all-or-nothing fitness mindset is keeping you stuck, and why it hits harder for high-achieversWhat "good enough" fitness actually looks like in practice (hint: it's more than you think)How to stop letting a missed workout derail your entire weekWhy consistency always beats perfection when it comes to long-term resultsHow to build a sustainable fitness routine that works around your real life  not the life you wish you had (or you used to have before kiddos)What your kids are actually learning by watching your relationship with exercise and foodThe mindset shift that changes everything: measuring yourself against your own life, not someone else's highlight reelWho this episode is for: This episode is for the busy working mom who is killing it in every other area of her life and somehow still feels like she's failing at fitness. If you've ever thought "I just need to be more disciplined”,  I want to offer you a completely different frame. Key Takeaways: Good enough fitness is not mediocre fitness. It is sustainable fitness. And sustainable is the only kind that actually works.A 20-minute workout you actually do beats the 60-minute workout you keep skipping.The all-or-nothing cycle : perfect week, blowout week, shame spiral, start over Monday  is broken by flexibility, not more willpower.Your fitness routine should fit your life. Not the other way around.Consistency over time is what produces results. Not intensity. Not perfection.Ready to stop starting over? You've got two ways to take the next step. If you're ready to jump in, Fit & Fueled is the program built for exactly where you are — thestrongherway.com/fitandfueled.  And if you want something more personalized, book a consult and let's build your plan together alishacarlson.com . Either way, the next step is simple. You've done the hard part just by showing up and listening today.

    37 min

  5. FEB 4

    How Perfectionism Fuels Clean Eating Obsession in Millennial Moms

    Send a text What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating disorder disguised as wellness that's silently taking over the lives of high-achieving moms everywhere. This isn't about demonizing clean eating or telling you to give up your health goals. It's about learning the difference between healthy intentionality and harmful rigidity (and understanding how perfectionism around food can sabotage both your mental health AND your actual results). Alisha breaks down the science behind why high-achieving, perfectionist women are especially vulnerable to orthorexic patterns, what it actually looks like in everyday mom life, and most importantly, how to pursue your body composition goals in a way that's sustainable, flexible, and free from obsession. If you've ever felt anxious about eating "off plan," guilt-ridden after enjoying birthday cake, or isolated because of your food rules, this episode is your permission slip to do things differently. What You'll Learn: What orthorexia actually is (and what it's NOT—having goals isn't disordered)Why perfectionist, high-achieving moms are especially prone to orthorexic patternsThe key signs that your "healthy eating" has crossed into disordered territoryHow to tell the difference between healthy structure and rigid food rulesThe science behind why restriction and food anxiety actually sabotage fat lossHow to pursue body composition goals WITHOUT obsession, anxiety, or rigid rulesWhy your relationship with food is affecting your kids more than you thinkA practical roadmap for building flexible structure around nutritionHow to have both food freedom AND make progress toward your health goals Perfect For: High-achieving moms who meal prep and eat "clean" but feel anxious about foodWomen who have body composition goals but suspect their relationship with food isn't healthyPerfectionist moms who struggle with all-or-nothing thinking around nutritionAnyone who's ever felt guilty, stressed, or isolated because of their food choicesMoms who want sustainable fat loss and muscle building without sacrificing their mental health Key Takeaways ✅ Orthorexia is not just about weight, it's about purity and control. It's an obsessive fixation on "clean" eating that can damage your physical health, mental health, and relationships. ✅ Having body composition goals is NOT the same as having an eating disorder/ disordered eating. The difference is in the how, the why, and the cost—not whether you care about what you eat. ✅ Perfectionist moms are especially vulnerable. Research shows that socially prescribed perfectionism aka the pressure to excel at everything is one of the strongest predictors of orthorexic behavior. ✅ Rigid food rules actually sabotage your results. Chronic food anxiety elevates cortisol, restriction leads to metabolic adaptation, and the all-or-nothing cycle keeps you stuck in yo-yo patterns. ✅ You don't have to choose between food freedom and fat loss. Flexible structure—intention without obsession—leads to better long-term results than rigid rules ever will. ✅ Your kids are watching and learning from your relationship with food. Healing orthorexic patterns isn't just about you—it's about breaking a generational cycle. ✅ Self-compassion isn't soft, it's strategic. Research shows self-compassion leads to MORE consistent behavior change than self-criticism, especially for perfectionists.

    52 min

  6. JAN 28

    6 Ways Busy Moms Over 35 Build Muscle and Lose Body Fat Sustainably

    Send a text If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you. You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar? In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably. In This Episode, You'll Learn: ✅ Why your metabolism changes after 35 (and it's not what you think) ✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss ✅ How to eat MORE and still lose fat (yes, really) ✅ Why comparing yourself to your younger body is keeping you stuck ✅ The exact training style that works best for women over 35 (hint: it's not more cardio) ✅ How to let go of all-or-nothing thinking and embrace "good enough" We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it. This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out. What You'll Discover: The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you. Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35. How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35. The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters. Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale. Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300 Get started here!

    39 min

  7. JAN 21

    Realistic morning routines for moms over 35 and the sleep secret that changes everything

    Send a text Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause. Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection. What You'll Learn: Why the 5 a.m. club is setting you up for failure (and what to do instead)The shocking research on sleep deprivation and fat loss that will change how you approach your morningsHow perimenopause affects sleep quality and why women over 35 need MORE rest, not lessThe connection between sleep, cortisol, and belly fat storageHow to build a minimum viable morning routine that actually fits your real lifeWhy prioritizing sleep is the key to sustainable weight loss and muscle buildingPractical tips for improving sleep quality during perimenopause Perfect For: High-achieving moms who feel guilty about not waking up at 5 a.m.Women in perimenopause struggling with sleep and weight managementAnyone tired of unrealistic morning routine advice from social mediaMoms who want sustainable health habits, not perfectionistic routinesReady to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment.

    38 min

  8. JAN 14

    Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health

    Send a text In 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 improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks. We also dive into: Why rucking is powerful for fat loss without overtrainingHow outdoor exercise and walking with weight can reduce stress and anxietyThe importance of proper footwear and gear for injury preventionHow rucking can be a social activity that builds consistencyCommon myths about exercise, weight loss, and “needing more intensity”How women over 35 can use rucking to support bone density and long-term healthKayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts. If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness. Connect with Kayla: Website: https://kaylagirgenrd.com/ TikTok: https://www.tiktok.com/@kaylagirgenrd Facebook: https://www.facebook.com/kaylagirgenrdld Instagram: https://www.instagram.com/kaylagirgenrd/ YouTube: https://www.youtube.com/@kaylagirgenrd LinkedIn: https://www.linkedin.com/in/kaylagirgen/ Buy her brand new book here! —> https://amzn.to/3LZTMB2

    42 min
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About

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?  Are you sick of your clothes not fitting and wish that you felt like yourself again?  Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids! You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals. Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself. I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you! If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms... Feel better in your clothes and about what you see in the mirror... Results that are undeniable like more energy to serve your family well, Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you! Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together! 

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