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

Alisha Carlson, Fitness and Nutrition Coach for Moms
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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. 4d ago

    A 3 step mental reset after you get off track around the holidays

    Off track after Halloween? You’re not behind, and one off day is not a verdict on your worth. In this episode, Alisha Carlson explains why shame, food rules, and all-or-nothing thinking keep women stuck swinging between strict control and feeling completely off track. You’ll get a simple three-step reset to learn from the moment, take one small action, and plan the next 24 to 48 hours, plus how to return to regular meals without punishment and how to build a minimum viable week for the holidays. Here’s how to get back to your regularly scheduled programming without the all-or-nothing spiral. In this episode you’ll learnWhy an off day is a data point, not a verdict on your self-worthHow perfectionism disguises itself as disciplineA three-step reset: notice and name what happened, take one small action, plan the next 24 to 48 hoursWhy seeing food on a spectrum, not as “good” or “bad,” helps you look at your eating without shameHow to return to regular meals without skipping, compensating, or using exercise to “pay off” foodHow to protect your sleep and set a minimum viable week for the holidaysThis episode is for you if...Halloween candy left you feeling like you’ve already blown itYou swing between strict control and throwing in the towelYou feel guilty about food and want a calmer way to move forwardYou want a realistic plan for the holidays, not a restrictive overhaulKey takeawaysAn off day is not a verdict on your self-worth or your value as a person.Progress is measured over weeks and months, not a single day.We can’t learn from our mistakes while we’re ashamed and beating ourselves up.A small action works because it’s small enough that we can’t argue our way out of it.You don’t have to earn your food, and you don’t have to punish yourself for it either.Your minimum week is your floor, not your goal.Your next decision is the one that counts.Grab the step by step plan in our free group!Chapters00:00 Halloween candy, food guilt, and entering the holidays02:09 How perfectionism disguises itself as discipline03:06 Treat an off day as information, not a verdict04:22 Why flexibility beats throwing in the towel or overcontrolling06:30 The reset: notice what happened without judgment07:28 See food neutrally and look for patterns10:31 Choose one small action instead of overcorrecting12:24 Make a simple plan for the next 24 to 48 hours14:13 Return to regular meals without punishment16:21 Protect sleep and build a minimum viable week19:04 Recap: learn, take one step, and move forward20:29 Getting support with food and fitness goalsReady to take the next step? No matter where you're at, we have something for you. Go to thestrongherway.com/work-with-usFollow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherwayIf today’s episode hit home, you don’t have to figure this out alone. The Strong(HER) Way offers support with lifestyle strategies around food, movement, and mindset for women who are done with all-or-nothing. Check the links above to join the free community, start with the foundations kit, or explore coaching. This is educational content, not medical advice. Check with your clinician before starting a new exercise program, especially if you have a health condition or a history of disordered eating. Coaching is support for lifestyle strategies, not medical treatment.

  2. Nov 2

    Strength Training for Moms over 35: Why Progress Feels Slow

    Why do so many women quit strength training around week four? In this episode, fitness and nutrition coach Alisha Carlson explains why strength is a long-term investment, why the first weeks feel like magic, why the mirror changes last, and how often to lift (once, twice or three times a week). She also covers how protein and sleep affect your results, especially for women over 35 heading into perimenopause. In this episode: - Why 6-week and 12-week transformation marketing sets you up to quit - Why early strength gains come mostly from your nervous system, not new muscle - Why strength, then muscle size, then the mirror: the order results show up - What to expect from lifting once, twice or three times a week - Protein targets and how sleep affects muscle building - A simple 12-week commitment you can start this week Key takeaways: - Your body isn't broken. The timeline you were sold is. - Judge progress by your lifts, the stairs you climb and the groceries you carry, not only the mirror or scale. - For most busy women, two full-body sessions a week is a strong starting point. - Total weekly work and gradual progression matter more than how many days you train. - Aim for roughly one gram of protein per pound of target body weight, spread across the day. - Pick your number of days, schedule them like appointments, and give it a full 12 weeks. Related episode: Feeling Stuck? Why Moms Over 35 Might Need to Eat More - Listen on Apple Podcasts: https://podcasts.apple.com/us/podcast/feeling-stuck-why-moms-over-35-might-need-to-eat-more/id1503239365?i=1000793818874 - Listen on Spotify: https://open.spotify.com/episode/1v05bZw36rGRlfueRFzmM9 Want support for your next 12 weeks? Visit strongerway.com/work-with-us. Keywords: strength training for women over 35, perimenopause workouts, how often should women lift weights, strength training for moms, protein for women, how long to see results from lifting, consistency in fitness

  3. Oct 23

    Are your metabolic risks higher in perimenopause if you have PCOS?

    Does having PCOS raise your metabolic risk once you reach perimenopause? The short answer is potentially. PCOS is associated with higher metabolic risk, and that risk doesn’t disappear with the transition, though the research on perimenopause specifically is still limited. In this episode, Alisha Carlson explains where PCOS and perimenopause overlap, what the evidence does and doesn’t show, and six questions to take to your clinician. Why PCOS and perimenopause share symptoms, and why they’re easy to confuseWhat research shows about age at menopause in women with PCOS, and why it’s still unsettledWhy androgen-related symptoms may persist after menopauseWhich metabolic and heart risks are associated with PCOS, including lower HDLHow PCOS is diagnosed, and why many women never get a clear labelWhat changes in perimenopause if you have PCOS, including metabolic screening and cycle trackingLifestyle and exercise recommendations, and why consistency matters more than a perfect plan Ready to take your fitness journey to the next level? There are 3 ways you can work with us: 1. join our free community, 2. Join Fit and Fueled our group coaching program if you're looking for support and accountability. 3. Book a free consult if you're not sure where to start. You can do all 3 here

  4. Oct 16

    Fast weight loss for women after 35 and the hidden risks

    Rapid weight loss in perimenopause is more complicated than the scale suggests. In this episode, we break down what the research says about GLP-1s, extreme dieting, lean mass loss, and weight cycling, and why protecting your muscle matters more after 35. You’ll learn how to look past the number on the scale and what to ask your prescriber before making a decision. This is a non-diet episode that still respects your fat loss and physique goals. In this episode you’ll learn: Why the scale can hide lean mass loss, and how DEXA, InBody, and bioelectrical impedance scales compareHow GLP-1s and aggressive dieting create similar muscle risks, and where they differ, especially around appetiteWhat the research says about weight cycling, and what it doesn’t yet proveThe metabolic syndrome criteria for women and why perimenopause raises the riskWhy resistance training and cardio both matter, and how to start with two strength sessions per weekWhich questions to bring to your prescriber about dosing and insuranceImportant: This episode is for education and is not medical advice. Talk with your prescriber or healthcare provider before starting, stopping, or changing any medication, including GLP-1s. The host is not a medical professional. Ready to take the next step on your journey? Get started no matter where you're at by going to thestrongherway.com/work-with-us

  5. Oct 8

    Feeling stuck? Why moms over 35 might need to eat more and lift heavy

    Feeling stuck? If you're one of the moms over 35 who is eating less, training more, and still not getting leaner, this episode explains why under-eating, not a lack of discipline, may be the real problem.   In this solo episode, Alisha Carlson breaks down what the research says about metabolic adaptation, low energy availability, and body recomposition (building muscle and losing fat at the same time). Then she walks you through a simple three-step plan: check whether you're under-fueled, get enough protein at every meal, and let strength training do the building. She also gives an honest look at reverse dieting and where the evidence is still thin.   If you're a busy mom, a mompreneur, or a woman in perimenopause who is tired of starting over every Monday, this one is for you. A note on the research: much of it comes from adults over 50 and from young, lean women, so Alisha flags where it fits you and where it doesn't.   WHAT YOU'LL LEARN   - Why eating too little for too long can make your body conserve, and how big that effect really is - What body recomposition is, and who it works best for (beginners, people returning to lifting, and people with more body fat) - How to tell if you might be under-fueled, including the signs worth talking to your doctor about - How much protein to aim for at each meal for muscle, and why spreading it out matters - Why more cardio can't fix an under-fueling problem, and why lifting should drive the change - An honest look at reverse dieting: what one small study found and what it didn't - The identity shift behind the "eat less, move more" trap, and how to stop blaming yourself   THIS EPISODE IS FOR YOU IF...   - You're a mom over 35 who is eating less and exercising more, and your body isn't responding the way you expected - You're stuck in the restrict, crash, restart cycle and want a sustainable, non-diet way out - You lift (or want to start) and want to know how nutrition supports building muscle for moms - You're in perimenopause and want to understand what the research does and doesn't tell us yet - You're ready to stop assuming that your body, or your discipline, is the problem If today's episode hit home and you're tired of assuming your body or your willpower is the problem, there's a different way to do this. The Strong(HER) Way isn't another restriction-first fitness program. It's a transformation from the inside out, built for women who are done dieting and ready for a sustainable, non-diet approach to food, training, and their bodies.   Ready to stop guessing? Start small with the $27 Fit and Fueled Foundation at thestrongherway.com/work-with-us, or book a free 1:1 consult here. You can also connect on Instagram @alishacarlson_.

  6. Sep 24

    Beyond the scale: how to track your fitness progress when the scale isn't moving

    If the scale stalls, how do you know your fitness routine is still working? In this episode, I show you how to track progress when the scale stalls by building a simple dashboard of 3 to 4 metrics that shows results sooner and tells you what to do next. Body metrics are always optional here. You're working out. You're upgrading your nutrition. You're building a better sleep routine. So how do you know it's working? Most of the women I work with reach for the scale, the mirror, or how their body feels day to day. Those are some of the slowest and noisiest things to change, so when they stall, it's easy to decide nothing is working. In this episode, we build a better progress dashboard together, one that shows you progress sooner, helps you decide what to do next, and keeps you motivated. In this episode, you'll learn: Why the scale and the mirror are often the last results to show upThe three layers of measurement: process, performance and experience, and body and appearanceA menu of ways to track fitness progress, including which ones are optionalHow to turn feelings like calm into something trackable with a 1-10 scale you define yourselfBounce-back time: how quickly you return to your routine after a slipHow to know when to stay the course and when it's time to change your planHow to choose your 3 to 4 metrics What to do next: Grab the listener's guide here

  7. Sep 17

    Stop rushing: why slow habits beat fast results for moms over 35

    The 21-Day Myth: Why Habit Timelines Are a Lie If 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, and trying to shortcut the process instead of going through it. You'll learn why the process itself, not just the outcome, is what makes a result stick. Resources: - Free Fit + Fueled community: thestrongherway.com/work-with-us - This episode's listener guide (journal prompts + bonus research): available in the resource tab

  8. Sep 10

    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 away from bootcamp-style workouts, and shifting into a rest-and-digest mindset. Alisha walks through what she's personally changed and why, then grounds each one in what the research actually says, including where the science is solid and where it's still thin, especially for women in perimenopause specifically. This episode also introduces the "N of one" mindset: why the same habit won't produce the same result in every body, and why that's not a flaw in the advice, it's just biology. WHAT YOU'LL LEARN Why Alisha is rethinking her relationship with alcohol, and what the research says about alcohol and sleep in perimenopausal women specificallyHow sleep has become the filter for nearly every lifestyle decision, from food timing to workout timingThe 30g/day fiber target, Alisha's real food strategies for hitting it, and why it matters for mood, blood pressure, and cholesterolHer protein goals and go-to high-protein, high-fiber mealsWhat happened when she stopped drinking coffee on an empty stomach, and why she's calling this experiment an "N of one"Why she stopped fearing carbs, and the real connection between carbs, fiber, and cholesterolWhy she moved away from bootcamp and HIIT-heavy training toward more strength-focused, lower-frequency trainingWhat it actually means to shift into a "rest and digest" mindset, and why that's the thread connecting all seven other changes THIS EPISODE IS FOR YOU IF... You're noticing that habits which used to work for you in your 20s or 30s aren't landing the same way anymoreYou want practical, food-based strategies for hitting fiber and protein goals without obsessive trackingYou're curious about the research on alcohol, carbs, and cholesterol but want it explained honestly, including what's still uncertainYou've been doing high-intensity or bootcamp-style workouts and are wondering if something different might serve you better right nowYou're ready to think of your own body as its own case study instead of copying someone else's plan exactly If this episode had you nodding along, especially if you're realizing some of what used to work for you just doesn't anymore, that's exactly the conversation Alisha wants to have with you. Head to strongherway.com/work-with-us to see the different ways you can work together, whether you're just getting curious or ready to go all in with 1:1 coaching.

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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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