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. 3d ago

    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

  2. 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_.

  3. 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

  4. 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

  5. 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.

  6. Sep 3

    The Fall Reset Busy Moms Actually Need to Stay on Track with their Fitness Goals

    A Realistic Fall Plan for Moms If your fall routine already feels impossible three weeks in, you're not failing, you built the wrong kind of routine for this season. In this episode, Alisha Carlson breaks down why September functions like a second New Year's in our culture, all momentum and zero sustainability, and why that setup is designed to make you quit, not a personal flaw on your part. Alisha walks through a simple two-step approach: auditing your macro calendar for the next 10-12 weeks (practices, small groups, work travel, the non-negotiables) and picking one true priority to focus on for the season, whether that's nutrition, movement, sleep, or stress. If you're a busy mom who craved routine all summer and is now drowning in everyone else's schedule, this episode is for you. WHAT YOU'LL LEARN Why treating fall like a fresh start (a second New Year's) sets you up to quit by OctoberHow to run a macro calendar audit for the next 10-12 weeks, before you touch anything elseWhy you can probably only sustain one true priority at a time, and how to choose itHow to avoid the all-or-nothing mindset using a good, better, best frameworkHow to schedule your one priority first, instead of squeezing it into whatever's leftHow to plan for the holiday season shift now, so momentum doesn't reset in DecemberTHIS EPISODE IS FOR YOU IF... You spent the summer looking forward to "getting back to routine" and fall hit harder than expectedYou're already tempted to overhaul your nutrition, workouts, and sleep all at once, starting MondayYou've quit by week three before and are tired of that being the patternYou want a realistic, sustainable approach instead of another all-or-nothing resetYou're a busy mom, mompreneur, or working woman juggling fall sports and activity schedules Two ways to work with me right now. If you're just getting started and want a low barrier entry point, the Fit and Fueled Foundation is a $27 micro course at the link in the show notes. If you're ready for real hands on support and want someone in your corner, book a free 1:1 consult and let's talk about coaching. Both links are here: https://thestrongherway.com/work-with-us

  7. Aug 27

    What I actually did to stay consistent with my fitness goals while traveling as a 40+ mom

    I just got back from a work trip, and I want to walk you through what actually happened with my fitness goals while I was gone, because it wasn't perfect and it also wasn't a write-off. In this episode I'm sharing what it looked like to let go of perfection on the road without swinging into the "screw it, I'll get back on track when I'm home" mindset that so many of us default to on vacations and holidays. If you're a mom over 40 who has ever come home from a trip feeling like you have to start completely over, this one's for you. I'm breaking down the handful of things I actually prioritized while traveling for work last week, and why those specific choices mattered more than trying to do everything. WHAT YOU'LL LEARN Why "I'll get back on track when I get home" is often the all-or-nothing mindset wearing a different outfitThe difference between letting go of perfection and letting go of your goals completelyThe key things I still focus on while travelingHow to hold your habits loosely without losing them entirelyWhy travel and holidays test your mindset more than your fitnessTHIS EPISODE IS FOR YOU IF... You're a mom over 40 navigating fitness goals around a busy, unpredictable scheduleYou've ever come home from a trip and felt like you had to "start over" from zeroYou go fully off the rails the second your routine changesYou want a realistic way to handle travel or holidays without guilt or an all-or-nothing crash Wherever you're at in your fitness journey, we have something for you. If you're ready to take the next step (whatever that is for you right now), head to thestrongherway.com/work-with-us

  8. Aug 13

    Willpower Is a Myth: Identity is what really makes a habit Stick

    If you've ever white-knuckled your way through a habit only to watch it fall apart the second life got hard, this episode is your reset. We're revisiting one of the most requested conversations on the show: why relying on willpower sets you up to fail, and why identity, not motivation, is what actually makes a habit stick. We break down why "trying harder" was never the real problem, referencing James Clear's identity-based habit framework from Atomic Habits, and walks through what it actually looks like to become the kind of woman who shows up for herself without needing to white-knuckle it. THIS EPISODE IS FOR YOU IF... You've ever said "I just need more willpower" and felt like the problem was youYou start strong and lose steam, and you're tired of blaming yourself for itYou've read Atomic Habits and want the identity piece applied specifically to your body, food, and fitnessYou're ready to stop white-knuckling your way through consistency If this episode hit home and you're ready to stop relying on willpower and start building the identity of a woman who shows up for herself, that's exactly what Fit + Fueled is built for. Where ever you're at in your journey, we have a next step for you. Get started: thestrongherway.com/work-with-us

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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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