The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women – Détails, épisodes et analyse

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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:

• How to shift from “I’ll deal with this in January” to showing up now, strong and steady.
• The exact three-step plan I used for a group of moms last year—mindset reframe, meal-prep strategy, strength training anchor.
• How to set up your environment so food, family, and expectations don’t hijack your health goals.
• Why strength training and muscle matter more than endless cardio and holiday diet hacks.
• A live Q&A from real moms asking the hard questions about balance, time, and authenticity.

Who this is for:

• Working moms who feel stretched thin and worry the holidays will set them back.
• High-achieving women who want to lead by example, not just keep up.
• Moms who are done with quick fixes, diet guilt, and the “I’ll start in January” cycle.

Why it matters:
You are the future self your kids will look back on—this is your legacy moment. You’re not just prepping for a few weeks of holiday stress—you’re setting the tone for the year ahead. A strong, healthy you is the leadership move your family needs right now.

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 ➤

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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!

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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 productivity
• Sneaky movement hacks: fit exercise into 5–10 minute windows
• Meal planning & prep shortcuts to save time and eat healthier
• Self-care micro habits and boundary-setting strategies
• How to create systems, routines, and delegate tasks for a calmer, more intentional life

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

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Hey Friend!

Welcome back for another episode of the Strong HER Way. Summer is slowly showing up here, but the messages to fix your body or get 'summer ready' have been coming at us for a while now.

This is a replay from an episode we aired almost a year ago to the day. And it is STILL so fitting for where we are at.

I talk with my client a lot about shifting their focus from the scale and needing to always see the external results to keep feeling motivated and excited while they work on their goals.

We work a lot on shifting to a more internal or intrinsic motivation, which ultimately helps you stay focused, committed, and motivated even when the scale doesn't budge or reflect all the hard work you've been putting in.

We also discuss the importance of shifting your internal sense of identity to match that of the woman who already has the goal you are working on vs trying to achieve the goal through the doing only.

If you've ever lost weight only to find yourself right back to where you started from, this is why--you identified more with the version of yourself at the higher weight. Or if you've ever tried waking up early while telling yourself you're just not a morning person. The behavior and the thought patterns don't align..yet.

Ready to get off the diet roller coaster for good?
Feel more comfortable and confident in your body today?
Want to stop the food fight and experience more food freedom?
 If you answered YES to any of these head to alishacarlson.com to sign up for a free consult.

On this consult you'll not only get a step by step personalized plan and you'll also get insight as to why what you've tried in the past hasn't worked. (that right there is the worth the price of gold!)

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Hey Friend, in this week's client Q + A, we are talking about other ways you can achieve a healthy and sustainable weight without tracking calories, how you can eat more vegetables even if you (or someone you know) are a picky eater, and how to navigate sweet tooth cravings without either feeling like you're always giving in or feeling deprived.

Ready to ditch the diet, find food freedom,  feel more comfortable + confident in your body?

Sign up for your free consult by heading to alishacarlson.com/contact or to learn more about my non diet approach and to get started on this new chapter of your life today!

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Hey Friend, 

This week we are talking with money coach Sarah Jones. 

In this week's episode, we talk about how money and food habits are often related at a much deeper level, and how understanding your habits in one area can help you understand, and ultimately change your habits in both areas. 

If you are in a place where you want to work on your relationship to money, reach out to Sarah to learn more about how she helps her clients create peace and confidence in their finances:

And, if you're ready to ditch the diet, create a healthy and balanced lifestyle that is truly sustainable in all of life's crazy seasons, feel more confident in your body, then you can schedule a free consult / learn more by heading to alishacarlson.com

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Hey friend!
I'm so glad you're here with us this week for another amazing episode of The Strong(HER) Way.

This week we are dusting off one of our most played episodes talking all about....

morning routines, the power of them, and how you can create a morning routine that works for YOU and your jam packed schedule.

If you feel like you've just been going through your day getting tossed around, or you've tried setting up a morning routine in the past only to not see it stick, this episode is for you.

One of the most important things you can do when it comes to cultivating a more peaceful morning routine is to approach it with some flexibility.

You gotta learn to roll with the punches without getting knocked out of the game.

Grab your air pods, lace up your favorite walking shoes, and hit play on this episode.

Aaand, if you're ready to take what you're learning here on the show and apply it directly to your life and goals, I want to invite you to a free consult call with me to see if my non diet approach is what you've been looking for.

Head to alishacarlson.com to set up your consult.

Want to hang out on social? You can find me here 👇🏼
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Hey mama,

Do you find yourself in the throws of raising littles? (even if you aren't...yet, this episode still has some gold for you too 😘)

If so, then this episode is specifically for you IF you have felt like you *have* to workout at 5 am.

This week I break down why this is actually not the best time to workout as a mom with little kids, what you can do instead, and how you can make sure you are balancing taking care of yourself as well as your home, family, and work life as well.

I used to be so hard on myself, forcing myself out of bed no matter what to get to the gym by 5 am when my kids were little. I had no grace for the season of life I was in. I just thought this was the price to pay if I wanted to be fit and healthy.

Turns out, you can't sacrifice health in other areas for long without paying a price for it.

If you want to live a wholly balanced life, feeling satisfied and content in all areas, then you have to look at living your life with more intention, and less box checking.

This is one area to start with.

Mama, it's time to stop beating yourself up and to start living your life more fully and intentionally.

If you're ready to feel less like you're constantly sprinting in your life and more like you're on a leisurely stroll, then head here to learn more about my non diet approach to help you live a healthy, fit, and happy lifestyle in all areas.

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Hey Friend! 

We have a monumental episode for you this week....

Our first ever guy guest makes his appearance this week.. Ironically, we recorded this episode one day after International Women's Day 😜. 

Brad shares his experience not only as a fitness trainer specializing in fitness in the over 40 crowd, but also valuable lessons he's learned in his own personal pursuit of living a fit and healthy life well beyond his 40s. 

He gives us powerful insight on what he WISHED he would have known back when he first started working out, and how he uses those life lessons to coach his own clients even better now.

Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within each of his gym locations.

Post-COVID, Brad had to focus more on online training and had started his first fitness podcast called Over 40 Fitness Hacks.  He wanted the show to revolve around his passion of helping the over 40 crowd fight the aging process, while still having a social life.

I hope you enjoy the wisdom Brad brings to this episode!

Connect with Brad here:

www.Over40FitnessHacks.com

Podcast  Over 40 Fitness Hacks 

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Are you tired of thinking about food, your weight, and your body all day long? 
Want to have more energy and time? 
Ready to feel more confident in your body? 

If you are ready to take the next step in your fitness journey--and never want to diet again, email alisha@alishacarlson.com to learn more about my non diet approach designed to help you heal your relationship to food, exercise, your body, and most importantly, yourself. 

Everything flows from that. 

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Hey Friend!

This week I'm sharing with you THE #1 you should NOT stop weighing yourself.

I know, I know, this flies in the face of pretty much everything we've talked about over the past couple of years...buut, trust me, you're going to want to give this a listen.

When you were a kid, and got scared of the monster under the bed, what was the best way to defeat the monster?

Was it by hiding under the covers and just *trying* to pretend it wasn't there??

OR
Was it by grabbing your flashlight, your mom or your dad, and taking a look under the bed?

If you're like me, you probably tried option one first...then quickly realized it didn't actually do the trick of not being afraid anymore.

This is exactly what happens when you just decide to avoid the scale.

Now, I'm not at all advocating for you to weigh yourself daily and most definitely NOT multiple times a day.

What, I am suggesting is that you CAN use the scale as a tool, to your advantage.

If you're gasping in disbelief right now, hit play, and let me know what you think ;)

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If you're ready to STOP fearing the scale
Feel more confident in your body
Have a healthier relationship to food and exercise

I'm your gal. You can email alisha@alishacarlson.com to learn more

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