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

Alisha Carlson, Fitness and Nutrition Coach for Moms
  • ٥٫٠ (٣٤)
  • التغذية
  • يتم التحديث أسبوعيًا

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. قبل ١١ ساعة

    How to reach your fitness goals as a 30+ mom even when you don’t feel motivated

    Send us a text In this episode of The StrongHer Way, Alisha Carlson reveals why most women struggle to reach their health and fitness goals—and how the missing link is identity. Instead of chasing motivation, willpower, or the latest routine, lasting transformation comes from aligning your self-concept with the woman you want to become. Alisha shares her own journey of breaking free from diets and rigid rules, and how she discovered that small daily actions, flexible routines, and mindset shifts create sustainable results. You’ll learn why identity-based behavior change is the key to lasting health, and how every choice you make is a “vote” for the stronger, healthier version of yourself. Whether you’re looking to build new habits, create sustainable routines, or finally transform your relationship with fitness, this conversation will inspire you to rethink your approach and step into a new identity. What You’ll Learn in This Episode: Why health goals fail without identity shiftsHow willpower is limited but identity is renewable energyThe role of small daily actions in creating transformationWhy flexible routines are more sustainable than rigid rulesHow to align your actions with your self-perceptionPractical steps to begin building a stronger identity todayTake the Next Step: Ready to create results that last without obsession? Join Alisha’s upcoming web class on identity-based habits and transformation—where you’ll learn how to make real changes that stick.

    ٢٨ من الدقائق

  2. ١٠ سبتمبر

    Strength training for busy moms: how to get that defined look without a lot of time in the gym

    Send us a text Are you tired of thinking you need 5+ hours a week in the gym just to look toned? In this episode of The Strong[Her] Way, I’m showing busy moms over 30 how to build muscle, boost confidence, and finally feel strong in your clothes — without living at the gym. I’ve been where you are: juggling work, kids, marriage, and a million other commitments. Time feels impossible. But here’s the truth : getting toned isn’t about doing more workouts, it’s about doing the right ones. You’ll learn why most women waste time on endless cardio and random Instagram workouts, and how you can start seeing muscle definition with just two focused strength sessions a week. Plus, I’ll break down the big 3 for getting toned: strength training, protein, and recovery. 💪 What You’ll Learn in This Episode: Why cardio alone won’t get you that toned, defined lookHow to structure strength workouts that fit your busy lifeThe importance of progressive overload (and how to do it simply)How much protein moms over 30 really need to build muscleWhy recovery and sleep are the missing link to fat loss & energyHow to get toned at home or at the gym without wasting time You don’t need endless workouts, complicated meal plans, or restrictive diets. If you focus on strength, protein, and recovery — even just two workouts a week — you’ll get stronger, leaner, and have more energy left over for the people and things that matter most.  Resources & Links Mentioned: Get 2 Free Full-Body Workouts → email/ DM me alisha@alishacarlson.com / @alishacarlson_ on IGLearn about The Strong[Her] Way Coaching Program → alishacarlson.com/clientformConnect with me on Instagram → @alishacarlson_ | @thestrongherway

    ٣٠ من الدقائق

  3. ٣ سبتمبر

    How busy moms over 30 can use time-restricted eating to get leaner and stronger

    Send us a text Are you tired of strict diets, confusing intermittent fasting apps, and feeling like food is controlling your life? In this episode of The Strong[Her] Way, I’m breaking down time-restricted eating (TRE) — a simple, sustainable approach that busy moms over 30 can actually stick with. I’ll share my own story of trying extreme fasting windows (and why they backfired), plus the science behind why TRE works for fat loss, hormone balance, energy, and even better sleep. Most importantly, you’ll learn how to use this tool without obsessing over calories, tracking every bite, or feeling like you’re failing if you don’t do it perfectly. Whether your goal is losing weight, boosting energy, improving digestion, or just creating more freedom around food, TRE could be the game-changer you’ve been waiting for. What You’ll Learn in This Episode: What time-restricted eating is (and how it’s different from intermittent fasting)Why busy moms over 30 can benefit most from TREHow TRE supports fat loss, hormones, digestion, and sleepWhy when you eat can be just as important as what you eatPractical ways to start TRE today without rigid rules or calorie countingHow to experiment with eating windows that actually fit your lifestyle Time-restricted eating isn’t about punishment or restriction — it’s about working with your body’s natural rhythm so you can stress less about food and feel more energized, strong, and confident. Resources & Links Mentioned in This Episode: Join The Strong[Her] Way Coaching Program → alishacarlson.com/clientformConnect with me on Instagram → @alishacarlson_ | @thestrongherway

    ٢٨ من الدقائق

  4. ٢٩ أغسطس

    6 strategies to help you find more time as a busy working mom

    Send us a text Moms, feel like there’s never enough time for yourself? You’re not alone. In this episode, I share simple, actionable hacks for busy working moms over 30 to take back control of their day, prioritize self-care, and make healthier choices without stress.  You’ll learn: How to audit your time and find hidden pockets of productivitySneaky movement hacks: fit exercise into 5–10 minute windowsMeal planning & prep shortcuts to save time and eat healthierSelf-care micro habits and boundary-setting strategiesHow to create systems, routines, and delegate tasks for a calmer, more intentional lifeEven small changes can free up hours in your week, boost your energy, and help you feel calm, strong, and in control.  Listen now to start taking back your time—and finally make space for what matters most. Want more support? If you’re ready to take control of your time, energy, and health, we’ve got you covered. Check out our group coaching programs for accountability and community, or explore 1:1 coaching for a fully personalized plan designed to fit your life as a busy mom. Click here to get started

    ٢٩ من الدقائق

  5. ٢٠ أغسطس

    Why you must delegate as a busy mom if you want to reduce the mental load (MVP)

    Send us a text Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone. In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves. Here’s what you’ll learn: The real definition of delegation for moms (and why it’s not about being bossy).How to involve your spouse and kids without constant nagging or micromanaging.Simple systems for delegating household chores, meal prep, and mental load.The 4 D’s framework—delegate, defer, delete, and do—that helps you prioritize what matters most.How delegation shifts family dynamics, strengthens teamwork at home, and gives you back precious mental bandwidth.👉 Whether you’re running a household, a business, or both—you’re the CEO. And CEOs don’t do everything themselves. They build teams. It’s time to build yours at home. Resources & Links: Join my upcoming webclass to learn the brain-based transformation strategies that help busy, high-achieving moms create lasting change without obsession. https://thestrongherway.com/fit-fueled-registration-pageFollow me on Instagram: @alishacarlson_

    ٢٢ من الدقائق

  6. ١٣ أغسطس

    How ultra processed foods stall your fitness goals as a mom over 30

    Send us a text In this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession. You’ll learn how to practice mindful eating, recognize hunger and fullness cues, and make empowered food choices that work with your lifestyle—not against it. Whether you want to lead your family by example, break free from food guilt, or create eating habits you can stick with for life, this episode will give you the exact strategies to start today. What You’ll Learn in This Episode: How ultra-processed foods sabotage health and weight loss goalsPractical ways to reduce processed food intake without feeling deprivedWhy mindful eating matters more than food rulesHow stress and lifestyle habits influence eating patternsThe power of protein and produce for natural satietySmall, realistic changes that add up to lasting transformationHow to model healthy habits for your family without dieting talkSound Bites: “Food freedom is about trusting yourself—not fearing food.” “You can lose fat without dieting when you eat real food consistently.” “Ultra-processed foods are designed to keep you overeating.” Chapters: 00:00 — What Food Freedom Really Means 03:42 — The Hidden Dangers of Ultra-Processed Foods 08:15 — Mindful Eating & Hunger Cues 12:30 — How Stress Shapes Your Eating Patterns 17:48 — The Real Food Swap Strategy for Fat Loss Ready to get leaner and stronger, feel more confident in your clothes, and actually like what you see when you look in the mirror?  to learn more/ get started, just fill out this form

    ٢٩ من الدقائق

  7. ٦ أغسطس

    4 Common Fiber Mistakes Women Make (and easy ways to fix them)

    Send us a text In this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable. You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainable changes that improve your health without making your life harder. If you’ve been overwhelmed by nutrition advice, this episode simplifies it and empowers you to start with one simple step—more fiber. What You’ll Learn: The critical role of fiber in digestive health and energy regulationHow fiber supports gut health, hormone balance, and even weight lossThe difference between soluble and insoluble fiberWhy most busy moms are falling short—and how to fix itHow to increase fiber without overhauling your entire dietSmall, sustainable shifts that support your entire family’s wellnessThe importance of pairing fiber with hydrationHow to build dietary habits that last without restriction or stressJOIN our FREE LIVE Webclass 8/10/25 @4:00 PM PST Register here to save your spot! (replay only available if you register ahead of time) Connect on IG @alishacarlson_ or @thestrongherway

    ٢٧ من الدقائق

  8. ٣٠ يوليو

    Strength Training for Women Over 30 — Eat More, Lift More

    Send us a text In this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition. You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move), and how to stop chasing aesthetics at the cost of your mental health. This isn’t just another “fitness tips” episode—it’s a mindset reset and a call to lead your body like a CEO.  What You’ll Learn: Why lifting heavier + eating more = better resultsHow mindset—not your macros—is likely your biggest obstacleWhat “toned” actually means (hint: it’s not about losing more weight)Why cardio isn’t the answer for long-term changeHow to track real progress beyond the scaleWhy detaching from weight loss goals can improve mental healthThe role of proper nutrition in muscle growth and energyHow coaching provides the structure and accountability most busy women need

    ١٦ من الدقائق
مشاهدة الكل (٢٥١)

٥
من ٥
‫٣٤ من التقييمات‬

حول

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! 

المعلومات

قد يعجبك أيضًا