Explorez tous les épisodes du podcast The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
| Titre | Date | Durée | |
|---|---|---|---|
| Prevent GLP-1 Muscle Loss: 3 non negotiable strategies for women over 30 | 09 Apr 2026 | 00:18:10 | |
If you're on a GLP-1 medication or seriously considering one there's a conversation about muscle loss that nobody might be having with you clearly enough. GLP-1 muscle loss is real, it's measurable, and for women over 35, the stakes are higher than for almost anyone else in those clinical trials. Alisha Carlson breaks down what the research actually says about semaglutide, muscle loss, and body composition without the scare tactics or the blank check. You'll learn why women in perimenopause are uniquely at risk, why the scale is lying to you right now, and the three non-negotiables that determine whether you come out of a GLP-1 cycle leaner and stronger or just lighter and metabolically worse off. This isn't anti-GLP-1. It's pro-you having the information you actually deserve.
• What GLP-1 muscle loss actually is — and why it's not just about the medication
www.thestrongherway.com/fitandfueled (use code TSW300) to save $300 off your enrollment as a listener | |||
| Strength training for women after 40: Why your goal might be all wrong | 01 Apr 2026 | 00:23:40 | |
What if your workouts weren’t about how you look, but about how long and well you live? In this episode of The Strong(HER) Way, Alisha Carlson challenges traditional fitness culture and invites you to rethink your approach to exercise through the lens of longevity, function, and identity. Instead of chasing aesthetics or short-term results, this conversation focuses on building a strong, capable body that supports you through every stage of life. Alisha breaks down the four essential pillars of longevity fitness: strength training, cardiovascular health, mobility, and grip strength (and explains why each one plays a critical role in aging well). You’ll also learn why making an identity shift is often the missing piece in creating sustainable fitness habits. If you’re ready to move beyond diet culture, feel more confident in your body, and train in a way that actually supports your future—this episode is for you. If this episode resonated with you, share it with a friend or tag me on social media with your biggest takeaway (@thestrongherway) . And if you’re ready to start training for the long game, check out The Fit + Fueled Method designed to help you build strength, confidence, and resilience for life. | |||
| Busy Moms Over 35: Creatine and 4 Reasons You Need It | 25 Mar 2026 | 00:25:16 | |
If creatine has crossed your radar but you've always assumed it was for someone else aka the guy at the gym, the serious athlete, not you... this episode is going to change your mind. Alisha Carlson breaks down exactly why creatine for women over 35 is one of the most research-backed, underused tools available to busy moms right now and why the benefits go way beyond the gym. We're talking muscle preservation, bone density, cognitive function, and recovery. All backed by actual science, zero hype. If you're a busy mom wondering whether creatine is worth it, navigating perimenopause, or just exhausted from starting over every Monday this one's for you. WHAT YOU'LL LEARN:
THIS EPISODE IS FOR YOU IF...
Work with Alisha — Fit + Fueled Coaching: https://www.strongherway.com/fitandfueled Follow on Instagram: https://www.instagram.com/thestrongherway If today resonated, if you're tired of starting over, done with the all-or-nothing cycle, and ready to build something that actually lasts, The Strong(HER) Way is for you. This isn't another fitness program. It's transformation from the inside out. Alisha works with busy moms who are done dieting and done doing it the hard way — helping them build a sustainable, healthy relationship with food, their bodies, and exercise, without the obsession or the guilt. | |||
| How to Stop All or Nothing Thinking: The Brain Science Behind Why You Keep Quitting on Yourself | 18 Mar 2026 | 00:28:34 | |
If you've ever told yourself "I'll start fresh Monday" after one off day — this episode is going to change the way you see yourself. | |||
| Micro Workouts: The Fitness Trend That Finally Works for Busy Moms | 11 Mar 2026 | 00:23:03 | |
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 | |||
| Reclaim Your Fitness Identity: How to Get Back Into Working Out After 35 | 04 Mar 2026 | 00:22:23 | |
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 | |||
| Strength Training, Smarter Nutrition, and Better Sleep: How to Actually Thrive During Perimenopause | 25 Feb 2026 | 00:37:31 | |
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:
Who 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
Ready to feel more like yourself again? head to alishacarlson.com to learn more about joining The Fit + Fueled Method or to schedule a consult | |||
| Why "Good Enough" Fitness Actually Works for Busy Moms | 19 Feb 2026 | 00:37:04 | |
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:
Who 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:
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. | |||
| How Perfectionism Fuels Clean Eating Obsession in Millennial Moms | 04 Feb 2026 | 00:51:41 | |
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.
✅ 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. | |||
| 6 Ways Busy Moms Over 35 Build Muscle and Lose Body Fat Sustainably | 28 Jan 2026 | 00:39:14 | |
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.
✅ 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.
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 | |||
| Realistic morning routines for moms over 35 and the sleep secret that changes everything | 21 Jan 2026 | 00:37:47 | |
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.
Ready to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment. | |||
| Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health | 14 Jan 2026 | 00:41:52 | |
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:
Kayla 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 LinkedIn: https://www.linkedin.com/in/kaylagirgen/ Buy her brand new book here! —> https://amzn.to/3LZTMB2 | |||
| New Year Fitness Goals for Women Over 35: Build Habits That Last Beyond January | 05 Jan 2026 | 00:45:27 | |
Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick. If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January.
✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January) ✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions ✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes ✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout ✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims) ✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines ✅ How to track progress beyond the scale with metrics that actually matter for long-term health Resources Mentioned: Book: Atomic Habits by James Clear Ready to break the cycle and build habits that actually last? Here's how to start:
Want more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled
🌐 Website: thestrongherway.com | |||
| Holiday Eating Without Guilt: How Busy Moms Can Break Free from Food Stress | 23 Dec 2025 | 00:31:22 | |
Holiday Eating Without Guilt: A New Way to Navigate the Holidays The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food. In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules. I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control. We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food. This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters. If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good. Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300! | |||
| Why budgeting feels like a money diet and how to break free w/ The Budget Besties | 17 Dec 2025 | 00:47:53 | |
Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming. Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversation will shift your money mindset and help you see that the real issue is often disorganization, not discipline. You’ll learn how to build a sustainable budgeting system that allows for joy, flexibility, and intentional spending—without sacrificing your future goals. From automating your budget to planning for annual expenses, this episode offers practical strategies for long-term financial planning while also addressing the emotional side of money management. Most importantly, this conversation reframes budgeting as a tool for empowerment, food freedom–style abundance, and self-trust, not restriction. If you’re ready to heal your relationship with money, invest in yourself without guilt, and create financial systems that actually work in real life, this episode is for you. Key topics include:
Key Takeaways
To sign up for their Budget Bootcamp, click here: https://budgetbesties.com/bootcamp/ | |||
| How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause | 10 Dec 2025 | 00:25:36 | |
Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods. Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU. Ready to take what you’re learning on the podcast and apply it to your own life? Head to thestrongherway.com/fitandfueled | |||
| Build Momentum Now: Why Waiting for January Sabotages Your Health and Fitness Goals | 03 Dec 2025 | 00:31:11 | |
In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset, Alisha challenges listeners to step into sustainable change now. She breaks down why mindset, identity, and self-investment matter more than willpower—and how high-achieving women can use this season to build functional strength, consistency, and long-term health. You’ll learn why successful women anchor their goals in who they want to become, not just the outcomes they want to chase. Alisha unpacks the internal and external obstacles that keep women stuck, the power of simple systems over self-control, and why functional strength is the real foundation for confidence, energy, and long-term fitness. If you’re ready to step into empowered decision-making, elevate your standards, and cultivate habits that create lasting change, this episode will help you turn the post-holiday slump into your greatest momentum-builder. Ready to get started? thestrongherway.com/fitandfueled USE CODE: TSW300 to save $300 on your enrollment! | |||
| Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones | 24 Nov 2025 | 00:24:04 | |
In this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods. Learn the signs of chronic inflammation, why it hits harder during perimenopause, and how simple, anti-inflammatory food swaps can improve energy, mood, digestion, and metabolism. This is your practical, evidence-based guide to feeling good in your body during the holidays. What You’ll Learn:
Learn more/ sign up for our coaching program as a founding member! | |||
| How Women 35+ Can Improve Sleep, Reduce Stress, and Boost Hormones Naturally | 19 Nov 2025 | 00:34:51 | |
In today’s episode, Alisha Carlson breaks down one of the most underrated tools for women’s health, fat loss, and hormonal balance: rest. If you’ve ever wondered why your workouts feel harder, your cravings feel stronger, or your energy tanks by midday this conversation is going to flip the script. You’ll learn why sleep and stress management are non-negotiable for women, especially during perimenopause. Alisha dives into how poor sleep disrupts hormones, how chronic stress slows progress, and why recovery is the foundation of strength, fitness, and overall wellness. She also gives practical, doable strategies to help you sleep better, lower stress, and finally feel like your body is working with you again. This is the episode every high-achieving woman needs because rest isn’t indulgence. It’s leadership. It’s self-care. It’s your power source. What You’ll Learn
Key Takeaways
Join StrongHer Way Group Coaching → Coaching, accountability, and systems for high-achieving women Perimenopause Mini-Course ($37) → Learn what’s happening in your body and how to support your hormones | |||
| Strength training for women 35+ : hormones, muscle, and mindset, the new formula | 12 Nov 2025 | 00:30:26 | |
Have you ever caught yourself saying, “I used to drop five pounds in a week,” or “No matter how clean I eat or how hard I train, my body just doesn’t respond the same anymore”? You’re not broken and your willpower hasn’t gone missing. What’s changed is your biology. In this episode, Alisha Carlson breaks down the powerful connection between mindset, muscle, and hormonal health especially for women after 35. She dives into how strength training, when paired with the right mindset, becomes one of the most effective tools for personal transformation and long-term energy, confidence, and resilience. You’ll learn how to train with your hormones instead of against them, the mindset shifts that drive consistency, and how to create sustainable systems that fit real life. Because the biggest transformation doesn’t start in the gym — it starts in your mind. What You’ll Learn
Key Takeaways
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| Peace Over Perfection: Reclaiming Your Health and Energy Before the New Year (Coaching Replay) | 07 Nov 2025 | 00:38:17 | |
The holidays are fast approaching, and if you’re a busy, high-achieving mom, you know how the season used to throw your Health, Energy, and Consistency off track. This week, I’m bringing you a replay of one of my most powerful live coaching sessions designed just for you. I walk through how to build a holiday prep system that handles your mindset, meals, and boundaries, so you don’t survive the season…you actually thrive through it. In this episode you’ll discover:
Who this is for:
Why it matters: If you’re ready for support, accountability and a system that carries you beyond the holidays and into the New Year, I invite you to join me before January. Let’s build momentum now so you don’t wait until you’re behind. Claim your spot ➤ | |||
| Redefining Fitness and Body Image in Perimenopause for women over 35 | 29 Oct 2025 | 00:34:06 | |
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:
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! | |||
| How to build confidence and beat procrastination as a woman over 35 | 22 Oct 2025 | 00:21:12 | |
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:
If 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? | |||
| 3 Strategies to Make Healthy Eating Easier as a Busy Working Mom Over 30 | 16 Oct 2025 | 00:17:34 | |
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) | |||
| Fat loss for moms: why cardio alone won’t cut it for moms 30+ | 08 Oct 2025 | 00:22:25 | |
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:
Whether 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? | |||
| Why Cookie-Cutter Diets Fail Moms over 30 and what to do instead | 01 Oct 2025 | 00:22:07 | |
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:
Press play and discover how to ditch dieting for good and step into a healthier, stronger, more confident you. | |||
| Meal Planning for Busy Moms: Time-Saving Tips for Healthy Family Meals (REPLAY) | 24 Sep 2025 | 00:19:26 | |
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:
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: | |||
| How to reach your fitness goals as a 30+ mom even when you don’t feel motivated | 17 Sep 2025 | 00:28:17 | |
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:
Take the Next Step: | |||
| Strength training for busy moms: how to get that defined look without a lot of time in the gym | 10 Sep 2025 | 00:30:05 | |
Are you tired of thinking you need 5+ hours a week in the gym just to look toned? 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:
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:
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| How busy moms over 30 can use time-restricted eating to get leaner and stronger | 03 Sep 2025 | 00:27:31 | |
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:
Resources & Links Mentioned in This Episode:
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| 6 strategies to help you find more time as a busy working mom | 29 Aug 2025 | 00:29:04 | |
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:
Even 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 | |||
| Why you must delegate as a busy mom if you want to reduce the mental load (MVP) | 20 Aug 2025 | 00:22:03 | |
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:
👉 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:
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| How ultra processed foods stall your fitness goals as a mom over 30 | 13 Aug 2025 | 00:28:42 | |
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:
Sound 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: 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 | |||
| 4 Common Fiber Mistakes Women Make (and easy ways to fix them) | 06 Aug 2025 | 00:26:44 | |
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:
JOIN 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 | |||
| Strength Training for Women Over 30 — Eat More, Lift More | 30 Jul 2025 | 00:16:14 | |
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:
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| Non Scale Victories and Mindset Shifts: How to build true strength as a 30+ mom | 23 Jul 2025 | 00:17:06 | |
Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being. In this episode, we dive deep into why so many women, especially moms 30+, get caught in the trap of focusing solely on physical results. We'll explore:
It's time to redefine success. Your journey to strength building doesn't have to come at the expense of your overall happiness or body image. Join us as we explore focusing on inputs over outputs, fostering consistency, and prioritizing your emotional well-being as much as your physical health. | |||
| Want More Energy, Focus, and Clarity as a mom and entrepreneur? Why lifting weights is the answer | 16 Jul 2025 | 00:15:41 | |
Think strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays. From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitness on the back burner, this episode shows you why it might be the exact edge you’ve been missing as a high-performing woman. What You’ll Learn:
Ready to feel more like yourself again? For the outside to finally match how you feel on the inside? Get started in 3 easy steps: Step 1: Fill Out the Quick StrongHer Strategy Form Step 2: I’ll Review and Send You a Custom Plan Step 3: Start Implementing on the plan to get results | |||
| How to Build a Consistent Fitness Routine as a Busy Mom without relying on motivation | 09 Jul 2025 | 00:16:07 | |
If you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem. Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business. This mindset shift will help you create sustainable results and finally build the confidence you’ve been chasing. What You’ll Learn:
And if you are ready to take this work deeper and apply it to your own life follow these three easy steps: 1. Fill out the client form here 2. Get the best plan for you and your goals 3. Start implementing immediately | |||
| Macros Made Easy for Vegetarian Moms: Eat Your Culture & Still Lose Fat w/ Neha Nautiyal | 03 Jul 2025 | 00:45:02 | |
Can you track macros without losing your mind or cutting out the foods you love? In this powerful episode of The StrongHer Way, I sit down with Neha Nautiyal—a former chemistry teacher turned macro coach for South Asian moms—who shares how she transformed her relationship with food, body image, and fitness while raising two daughters and honoring her vegetarian diet. Neha opens up about the cultural pressure she felt growing up in a South Asian household, the body shaming that started early, and the years of dieting, cardio, and restriction that led nowhere. The turning point? Discovering macro coaching as a path to true food freedom—and learning how to make Indian food work for her goals, not against them. What We Cover
Notable Quotes “Tracking macros isn’t about restriction. It’s just information. Just like GPS—it helps you get where you want to go.” — Neha Nautiyal“Your culture, your food, and your fitness goals don’t have to be in conflict. You just need a strategy that works with all three.” — Alisha Carlson 📲 Connect With Neha 👉 Follow Neha on Instagram: @macrofriendlybessie | |||
| Why the Scale Is Sabotaging Your Fitness Progress (And What to Focus on Instead) | 25 Jun 2025 | 00:27:30 | |
In this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction. Whether you’re a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha breaks down what body recomposition actually is, why toning is a myth, and how non-scale victories are the true measure of transformation. If you’ve been chasing a smaller body hoping to feel better, this is your wake-up call to build a stronger one—and finally feel like you again. What You’ll Learn in This Episode:
Key Takeaways:
Episode Chapters: 00:00 – Breaking Free from the Scale Obsession Resources & Links:
🙌 Connect With Me: 📸 Instagram: @alishacarlson_ | |||
| The 10 Principles of Intuitive Eating—My Honest Take for Moms with Fitness Goals | 18 Jun 2025 | 00:35:17 | |
Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes. In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.” Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids. You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement. 🎯 What You’ll Learn:
💬 Key Quotes:
🕒 Episode Chapters: 00:00 – Intro to Intuitive Eating 🔗 Connect with Alisha:
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| 4 Fitness Shifts for Women 30+ Who Want to Stay Strong, Lean, and Energized | 11 Jun 2025 | 00:24:12 | |
Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body. If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you didn’t know you needed. We talk about how our bodies change, and the hormonal shifts that impact energy, sleep, hunger, muscle building, and fat loss—and why your go-to strategies from your 20s might be backfiring now. You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it. What You’ll Learn in This Episode:
Let’s Connect: Instagram: @alishacarlson_ Website: www.alishacarlson.com | |||
| Struggling with brain fog as a busy mom in perimenopause? w/ Expert guest Dr. Alina Fong | 04 Jun 2025 | 00:58:10 | |
In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsychology, explore how functional MRI is revolutionizing the diagnosis and treatment of concussion symptoms, and spotlight the critical importance of individualized care in today’s healthcare model. Dr. Fong shares her innovative Brain Boot Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality. Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice. What You’ll Learn in This Episode:
This episode is perfect for you if:
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| Why more willpower isn't the solution for sustainable fat loss as a busy working mom | 28 May 2025 | 00:16:21 | |
In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you. We’re not here to slap another rulebook in your hand—we’re here to burn the old one and write a new story based on identity, mindset, and real empowerment. Alisha challenges the toxic diet culture narrative and walks you through how to actually change your habits by shifting your self-concept, upgrading your environment, and creating systems that make health easier and sustainable—even on your busiest, most chaotic days. This episode is your permission slip to stop white-knuckling your way to health. You don’t need more willpower. You need a better strategy. What You’ll Learn:
Connect + Take Action: 🎧 Subscribe, rate, and share this episode with the strong women in your life who are ready to break free from the hustle-diet-repeat cycle. | |||
| How to leverage shorter workouts to actually get better fitness results | 22 May 2025 | 00:15:36 | |
If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you. This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results. You’ll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home. Whether you’re new to working out or just need a plan that fits your schedule, this episode will show you how to train with purpose and create lasting change. 🎯 What You’ll Learn:
Want to learn more about Fit+ Fueled and how it can help you finally reach (and keep) your fitness goals even when life is crazy busy with work and kid's sports? | |||
| How you're accidentally teaching your kids to be people pleasers | 14 May 2025 | 00:26:30 | |
In this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life. You'll learn why modeling self-care isn’t selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength. This is more than parenting—it’s personal transformation. Because when moms prioritize their own self-worth, rest, and wellness, they raise kids who do the same. What You'll Learn:
Key Takeaways:
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| How to navigate perimenopause with power and calmness being a busy working mom (Guest Elizabeth Katzman) | 07 May 2025 | 00:54:24 | |
In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence. We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ever. From the critical role of estrogen and progesterone to the often-overlooked dangers of osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions. Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health. We also discuss stress management, self-care, and why DEXA scans should be on every woman’s radar—before there’s a fracture. Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy. My new 12 week program might be just what you need. | |||
| Empower yourself to make these 3 lifestyle changes to manage your PCOS naturally | 30 Apr 2025 | 00:19:35 | |
In today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance. She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer. If you’re tired of band-aid solutions and ready to heal from the inside out, this is the StrongHer Way. Key Takeaways:
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| How to Measure Progress Without Obsessing Over the Scale as a busy mom | 23 Apr 2025 | 00:25:03 | |
In this episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth. If you’ve ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything. Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn’t reflect your true health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn’t always mean healing, and healing doesn’t always show up on a scale. This is your invitation to redefine what it means to be healthy—from the inside out. 🔑 Key Takeaways:
Snag your spot in The Strong(HER) Way Fit+Fueled group that launches early May. You can still get an early bird spot that will get you 1:1 coaching with me to help personalize the plan even further. Go to: alishacarlson.com/clientform | |||
| Getting Fit After 30: The Surprising Role of Protein and Mental Discipline | 16 Apr 2025 | 00:23:17 | |
In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call. We’re ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy. What You’ll Learn:
This episode is for you if:
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