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 (34)
  • 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. 4D AGO

    Redefining Fitness and Body Image in Perimenopause for women over 35

    Send us a text In this episode, Alisha Carlson opens up about her personal journey into fitness and the mindset shifts that helped her break free from obsessive dieting and perfectionism. From years of body image struggles to discovering a healthier balance with clean eating and strength training, Alisha shares what truly moves the needle for women navigating midlife changes, hormonal shifts, and the pressures of weight loss. You’ll hear an honest discussion about the rise of weight loss drugs, the misconceptions about clean eating, and how small, sustainable lifestyle changes can create lasting transformation. This conversation will leave you feeling empowered, grounded, and ready to pursue health from a place of purpose. Not punishment. What You’ll Learn: Why Alisha wasn’t always into fitness (and what finally shifted).The difference between clean eating for nourishment vs. control.How body acceptance is essential for mental and emotional well-being.What’s really happening during midlife and perimenopause (and how to work with your body).The truth about weight loss drugs and why they don’t fix root issues.How mindset and habits drive sustainable change.The connection between sleep, recovery, and metabolism.Why fueling your body well is part of fulfilling your life’s mission.Ready to take your health and fitness to the next level without it taking over your life?  If you’re burned out on dieting and tracking every single calorie AND you want to like what you see in the mirror again, feel good in your clothes, and feel more like yourself, I want to invite you to join The Strong(HER) Way Coaching Program! Click here to learn more/ sign up!

    34 min

  2. OCT 22

    How to build confidence and beat procrastination as a woman over 35

    Send us a text Do you ever catch yourself stuck in your head overthinking every move, second-guessing your decisions, or waiting to “feel ready” before taking action? In this episode, Alisha Carlson dives into how overthinking holds women back from achieving their goals in health, fitness, and personal development. You’ll learn how to break free from procrastination, shift your mindset, and start taking confident, imperfect action toward your best self. Alisha shares practical mindset tools to help you stop the cycle of doubt and fear, embrace discomfort as a sign of growth, and build real confidence through consistent action. Whether your goals are in your fitness, health, or personal growth, this episode will empower you to move forward without waiting for the perfect moment. You’ll discover how to: Recognize overthinking as fear in disguiseBuild confidence by taking small, imperfect stepsTurn mistakes into learning moments instead of setbacksUse mindset work to fuel your fitness and health goalsCreate momentum and clarity through consistent actionRewire your identity for long-term growth and empowermentIf you’re ready to stop procrastinating, overthinking, and holding yourself back, this episode will inspire you to take action now and trust that clarity comes from movement, not perfection. Listen in and learn how to transform overthinking into confidence, action, and unstoppable personal growth. Ready to feel better in your body, like what you see in the mirror, and feel more like yourself again?  Join Fit + Fueled here

    21 min

  3. OCT 16

    3 Strategies to Make Healthy Eating Easier as a Busy Working Mom Over 30

    Send us a text Meal planning as a busy mom doesn’t have to be perfect or Pinterest-worthy. In this episode, Alisha Carlson shares how to break free from the perfectionist mindset and make meal prep practical, sustainable, and manageable for real life.  We dive into the mindset shifts that make healthy eating easier, simple meal prep strategies that save time, and the value of community support.  Whether you’re juggling work, kids, or sports schedules, this episode will help you embrace consistency over perfection and enjoy stress-free family meals. Join our FREE FB community for extra resources and connection —> Ready to take what you’re learning here on the show and apply it to your own life to actually create the healthy, strong body and mind you’ve been wanting? While also getting back to yourself as a mom?  Join our group coaching program here (use TSW300 to get $300 off—offer only good on our group coaching program)

    18 min

  4. OCT 8

    Fat loss for moms: why cardio alone won’t cut it for moms 30+

    Send us a text In this episode of The StrongHer Way, Alisha Carlson breaks down one of the biggest fitness myths holding women back: the idea that more cardio equals more weight loss. Drawing from her own journey and the experiences of her clients, she shares why this “burn more, eat less” mindset often leads to burnout, muscle loss, and frustration especially as women approach their 30s, 40s, and beyond. Alisha explains how hormonal changes during perimenopause and menopause shift how our bodies respond to exercise and why strength training becomes the most powerful tool for maintaining metabolism, confidence, and long-term health. You’ll walk away understanding: Why cardio alone won’t change your body compositionHow under-eating and overtraining can slow your metabolismThe science behind building muscle and balancing hormonesPractical ways to fit strength training into mom lifeHow embracing your identity as a strong woman can change everythingWhether you’re a busy mom trying to lose weight, feel stronger, or find balance, this episode will help you shift from calorie-chasing workouts to purpose-driven training that supports your body and your life. 👉 Ready to stop spinning your wheels and start training with purpose? Join The Strong(HER) Way coaching program  designed to help high-achieving moms build strength, confidence, and sustainable health. Learn more at alishacarlson.com/clientform

    22 min

  5. OCT 1

    Why Cookie-Cutter Diets Fail Moms over 30 and what to do instead

    Send us a text Are you tired of starting diets that don’t last or following plans that work for everyone else but you? In this episode of The StrongHer Way Podcast, Alisha Carlson breaks down why cookie-cutter diets fail and why a personalized approach to nutrition, fitness, and lifestyle is the key to long-term health. Using the StrongHer Way framework, Alisha shares how busy moms can stop chasing restrictive diet rules and instead build a lifestyle that fits their unique needs, preferences, and real-life commitments. From making small, sustainable changes to learning how to enjoy your favorite foods guilt-free, this conversation will empower you to take ownership of your health journey. If you’ve ever felt like you’re “broken” because a diet didn’t work, this episode is for you. You’ll discover why the problem isn’t you—it’s the plan—and how to finally create a health and fitness routine that works with your life instead of against it.  What you’ll learn in this episode: Why cookie-cutter diets don’t work (and why that’s not your fault)How personalized nutrition leads to sustainable resultsThe importance of aligning your health habits with your lifestyle and goalsWhy small tweaks are more powerful than drastic overhaulsHow to build a healthy relationship with food and let go of guiltThe freedom that comes from owning your journey with the StrongHer Way Press play and discover how to ditch dieting for good and step into a healthier, stronger, more confident you.

    22 min

  6. SEP 24

    Meal Planning for Busy Moms: Time-Saving Tips for Healthy Family Meals (REPLAY)

    Send us a text Are you a busy mom feeling overwhelmed by the constant question: “What’s for dinner?” You’re not alone. In this episode of A Strong Her Way, I’m breaking down how meal planning can actually create freedom, not restriction, while saving you time, reducing stress, and helping your family eat healthier meals. I’ll walk you through practical tips for setting up a meal planning system that works for your schedule and your family’s preferences. From brainstorming your favorite recipes to creating a master shopping list and even getting your kids or partner involved in the kitchen, this episode will give you the tools to take control of mealtime without feeling like it’s another chore. We’ll also cover: How meal planning reduces decision fatigue and mental overwhelm.Simple ways to include your family in the process, even picky eaters.Flexible strategies to make healthy meals easy and repeatable.Tips to start small and build a system that sticks.By the end of this episode, you’ll understand that meal planning isn’t about perfection — it’s about creating a system that works for your family, your lifestyle, and your sanity. If you’re ready to stop stressing over dinner and start enjoying mealtime again, this episode is for you. Action Step: Start by planning just a couple of meals this week, involve your family, and notice the difference in how much time and mental energy you save.

    19 min

  7. SEP 17

    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.

    28 min

  8. SEP 10

    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

    30 min
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5
out of 5
34 Ratings

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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