Explorez tous les épisodes du podcast The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Plongez dans la liste complète des épisodes de The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
Rows per page:
50
1–50 of 257
Titre
Date
Durée
Enough dieting already! Get in the best shape of your life with 3 easy hacks
Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results?
In this week's episode, we’re saying enough to dieting!
Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever)
Designed for busy moms and women on the go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories.
It’s time to embrace a healthier, happier you—because you deserve it!
Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day long
Aaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here.
Why you can't stop eating at night and how eating more protein can help
Is (night time) snacking sabotaging your health goals?
In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day)
Tired of trying to figure this whole healthy lifestyle thing out on your own? Confused by all the information out there, and not sure where to start? Sick of dieting to lose weight only to gain it all back again?
I don't know if I've told you yet or not, but I'm an enneagram 3, the achiever. We are highly motivated by goals.
This wasn't always the case for me though. In fact, I spent years setting goals and failing (aka giving up on them when I didn't reach them fast enough).
But, somewhere along the way, something clicked, and I finally figured out how to not only set goals, but to achieve them as well.
Looking back at my journey, and some of the bigger goals I've achieved, I have realized it's part taking action/ habit forming + part becoming the person who has the goal/ the results of the goal.
And, that is exactly what I am walking you through today on the show.
Specifically, we are chatting about 2 goal types- SMART goals and Process Goals.
I share with you strategies on how to set both, when to use each, and how you can effectively use both strategies together.
If you've been struggling to set and stick with goals until you reach them, then this is a great episode for you to tune into.
Be sure to share with a friend and leave a review if you like what you hear!
PS.
If you're ready to create consistent habit change in your life without all the overwhelm that often times comes with change, I can help.
I specialize in helping my clients set clear goals, create a strategy to achieve them, and trouble shoot as obstacles arise. Perhaps most importantly, I help my clients enjoy the process of change and to really become the woman they want to be in their lives.
Sound like what you're looking for? I can help. Simply email alisha@alishacarlson.com to get started.
I work with my clients 1:1 for 12 months. This gives them plenty of time to create true, lasting habits around food and exercise so they never have to diet again. We work on rewriting your food story and creating a healthier relationship to exercise and your body.
Are you working out the same way day in and day out throughout the month?
If so, you may want to rethink that strategy.
Your body has different needs throughout the month based on what your hormones are doing, and there are specific things you can do to support your body and your hormones via exercise.
This week we are chatting about how you can partner with your body through exercise to support your monthly cycle, reduce PMS, and get better results.
We've always known men and women are different, and their bodies require different things when it comes to sleep, exercise, and nutrition.
If you haven't yet started working out according to your cycle, then be sure to listen in.
I share with you practical ways you can switch up your workouts each week as your enter different phases of your menstrual cycle.
As well as give you some tangible ways exercise can improve your PMS symptoms and your period.
Ready to take what you've been learning here on the show deeper and apply it to your own life with the help of a coach?
If so, I want to invite you to work with me. You can email alisha@alishacarlson.com to set up a free consult.
I work with my clients over a 12 month period to help them become the woman who:
feels less overwhelmed in her life is more consistent with her healthy habits has a healthier relationship to food (no more fad diets, deprivation/ restriction, or binging) feels more confident in her body now and is making mindful, intuitive, and intentional choices around food/ exercise without feeling guilty
Your healthy lifestyle should feel easy, simple, and doable...forever. If it doesn't, it might be time to try something else.
Hey friend, I feel a little embarrassed to admit this, but I am pretty sure I used to be addicted to my phone.
I was constantly checking my social media and my email. It felt like my brain was always 'on' and I was always working.
I was mentally drained. And, to top it off, I started noticing how much my phone was negatively affecting my ability to be present and engaged with my husband and kids.
When I thought about who I wanted to be in my life, this was not what I had imagined.
I have an exercise I lead my clients through when we first start working together.
I'll ask them who they want to BE in their lives. Who the future version of themselves is. How do they imagine she is showing up to her life?
We get super detailed because this is the best roadmap to get you from where you are today to where you want to be.
This future version of yourself or this ideal/ dream version of you will show you exactly what habits you need to create and which ones to drop.
So often, we end up striving tirelessly to become that version of ourselves so we can finally take our foot off the pedal not even realizing that we won't ever get there by striving.
When I looked at that version of myself, she would not be on her phone all the time. She would not be working all the time.
She would be present + engaged in her life. She would feel calm and at ease.
This meant, I needed to start practicing and implementing that now.
I did this by setting some simple boundaries around my phone.
Feeling guilty for cutting back on your workouts + being too hard on yourself (Client Q+ A)
This week we are doing another client Q+A. This question comes from a client who has been working out for about 5-6 days a week (45-60 min each). She is doing a blend of HIIT, cardio, and weight training.
Her problem? Her body is sore and feeling beat up. She's lacking motivation to get herself to work out. And worst of all...the guilt for needing to maybe cut back on the intensity and/or frequency of her workouts.
This could have been my exact story about 3- 4 years ago. I was so hard on myself. Trying to do it all perfectly. And so, SO afraid to cut back on what I was doing (even though I knew I needed to and couldn't keep this up forever).
I was afraid I'd lose all my results or wouldn't get the results I wanted.
What I didn't realize is that, while this might be 'normal' it's definitely not healthy mentally, emotionally, or physically.
my relationship with exercise and most importantly with myself was not healthy.
Though, it's taken some time to heal, it's been so worth it.
Your purpose in life is so much bigger and better than what your body looks like.
What if exercise became the thing you did to fuel your mission and your purpose? You ate to feed and fuel and nourish your body so you had enough energy to sustain you in your ambitious and audacious goals? And you felt at home in your body?
What would you do if you weren't distracted by tracking your food or worrying about the number on the scale?
Let's find out. If you know you were made for a bigger purpose, but dieting has kept you from reaching that potential, I am here to help.
Your healthy lifestyle should be something that supports you and your life and all your ambitions...not keeps you busy and distracted and stressed.
You can email alisha@alishacarlson.com to get started on your own non diet journey toward food freedom, fitness, and life transformation.
How to set healthy boundaries with guest Sara Beth Wald
Hey friend! Welcome back to the show for another amazing interview with guest expert Sara Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives.
Without clear boundaries the lines become blurred and we end up negotiating what's most important to us in an attempt to avoid messy relationships and tough conversations.
Sara Beth shares with us her 3 pillars when it comes to setting healthy boundaries with ourselves and our loved ones.
A message from Sara Beth:
I never lost my heart for service, and continued to work with my passion causes professionally or as a volunteer. As a trauma survivor, I am passionate about empowering women to overcome domestic violence, abuse, divorce, and other hardships. I believe in the healing power of truth telling.
Through my own journey of healing, I created Redefining Love, a mindset framework based on The Three Pillars of Boundaries, Accountability, and Grace. Through Boundaries Coaching, I teach people how to set boundaries and hold themselves and others accountable with love and grace.
If you'd like to learn more about Sara Beth, or are interested in working with her:
Hey friend! This week we are diving into Diet Mindset #3: focusing on the scale or what you see in the mirror > than your daily actions and behaviors.
The obsession with the number on the scale or always seeing our bodies change can be draining. We can easily fixate on the results to the detriment of celebrating the every day, baby steps we are taking toward our goals + results.
If you've ever felt like you've been "doing all the right things" and not seeing the scale budge..or perhaps worse yet seeing it go in the opposite direction, then this episode is for you.
We talk about: how to shift your focus to celebrate the every day wins stay focused and motivated in the midst of the journey how to not let your results/ lack of results rule your life how to create sustainable habits for the long haul
If you're ready to take this work even deeper, then I want to invite you to work with me in my 1:1 coaching program. We will break down this (and the other) diet mindset, while creating healthy, sustainable habits around food + exercise.
It's time to break up with dieting once and for all so you can live the big, audacious life you were meant for.
Hey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating.
Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in.
This creates a toxic relationship with food because it steals the joy of eating and moving your body by replacing it with feelings of guilt or shame.
Meanwhile when we mess up and eat off plan or find ourselves overeating/indulging, we feel like we have to make up for it by exercising to burn those extra calories.
It turns exercise into punishment, and gives food too much power over you. Which keeps you on the endless hamster wheel of dieting.
The other mindset we will be chatting about is the 'oh screw it' mentality. This is closely linked to all or nothing thinking and is rooted in perfectionism. It's the idea that if you mess up, you might as well keep going. Which then often leads to over-correcting eventually with severe restriction of food and a vow to get back on track.
We know this stuff doesn't work long term, but we keep going back to it because it's all we've known....until now.
Your healthy lifestyle should feel as easy and doable as an unhealthy one. I can show you how. Email alisha@alishacarlson.com to set up a consult.
If you're a recovering perfectionist (like me) then you are perhaps all too familiar with the pressure to follow your diet/ meal plan, or your workout program perfectly. This kind of pressure can create so much unnecessary anxiety and stress.
To the point you feel like you just need a break..usually on the weekends when you give yourself full permission to eat whatever you want.
When you can't do it 100%, you'd rather not do it at all. Sometimes this is just for a day, sometimes a week, sometimes several months. It ends up being a cycle you keep going through.
I've been there, done that. I used to tell myself that if I couldn't get the full workout in, I might as well just pass all together.
But, if we think about it, that's kind of ironic. And doesn't make a whole lot of sense.
Instead of putting so much pressure on yourself to do it perfectly, focus on doing what you can today. In this moment, at the next meal, etc. Find that happy middle ground. Stop swinging from one extreme to the next.
This is when your healthy lifestyle starts to feel doable and easy...forever. This is when you stop thinking about food so much and obsessing over all the numbers... the calories, the macros, the number on the scale.
This is exactly what I can help you with. If you're tired of riding the diet roller coaster, you're ready to get off for good so you can get your time back, be more present in your day to day life, and spend your energy on things that really matter most to you, email alisha@alishacarlson.com
So you've stopped tracking your calories, you're done stressing over your macros, and you don't ever want to count another point again.
I've been there, done that. And I know how exhausting it is when you're pouring so much of your time and mental energy into thinking about food all the day long.
But, on the other hand ditching the food calculators and tracking can feel sooo scary.
It's like you can't trust yourself to eat the "right" amount of food because every time in the past you've missed a day of tracking you've gone completely over board. Binging on everything in sight.
It's like you're either doing 'good' and eating perfectly or you're not.
Well, there is a third option (and it's obviously the one I vote for). You learn how to eat without tracking your food.
yep, it's that simple. You just stop tracking. This will no doubt stir up some anxiety.
But, your body is smart. It's good. And it is designed to tell you exactly how much food it needs.
The bad news? Dieting messes with your body's ability to talk to you. Processed foods does too.
I'm not saying avoid processed foods all the time, but just know it will be way easier to overeat it without ever feeling full or satisfied because your brain does not register the calories coming in.
This week is a reply of a popular show that aired last year. In it, I share with you some practical strategies to understand what your body is saying to you and you know exactly how much food your body needs at any given meal...without ever having to track another calorie, point, or macro, EVER.
hello food freedom. Good bye dieting.
Ep 93. Body confidence and its role in healthy relationships
Join me this week as we talk about the role of body confidence in healthy relationships. I was interviewed by dating coach Cat Cantrill. Whether you realize it or not the way you think about and feel in your body DOES affect the way you show up in your relationships. Learning to heal your relationship with your body is key to creating and sustaining healthy, thriving relationships.
Enjoy this chat amongst girlfriends as we dive into some of our own painful experiences around a busted body image and the road to healing.
Let's work together! You're ready for this if...
You've tried every diet on the market You're confused by all the information on the web about food + exercise You are done tracking your calories and macros You want to feel good in your body and confident in your life
Email alisha@alishacarlson.com to schedule your consult
Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals?
I can almost guarantee that you will find research supporting BOTH sides of an argument.
Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual.
And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work for you too.
This is why I am all about empowering my clients to take back their power in this area, learn how to trust themselves around food again, and make confident food choices that fit their lifestyle AND support their goals.
Do you know you do best with some accountability? Want help sifting through all the information out there and have someone in your corner helping you figure out exactly what the best/ right food is for you?
You're tracking your food (either calories or macros likely) You're trying as hard as you can to eat "clean" You're going low carb You don't eat after a certain period of time to avoid unwanted weight gain
You're literally doing all the things. Trying so, so hard. Yet, not seeing the results you were promised.
It's looking like you may even need to start eating something different than the rest of your family. But, as it is you have a hard enough time getting a healthy meal on the table for everyone at a reasonable hour.
If it were just you, it would be no biggie to abide by all those food rules, but it's not.
Food, which you love, has become such a stressor for you.
This "healthy lifestyle" you have started is starting to feel more like a ball and chain.
You just want it to feel easy and doable. To be less stressful.
Well, you're in luck, this week on the show I give you some practical advice on how to have a stress-less relationship with food.
Raise your hand all you go-getters and action takers. I see you.
We are like the energizer bunny, we could literally just keep going and going and going.. doing all the things. Especially if the action gets rewarded and it promises to yield the results we want in our lives.
Here's the deal though: we weren't created to just do. We were created to be.. joyful, peaceful, free, content.
Often times we end up doing in the hopes it will yield a feeling we want about ourselves, about our lives.
It never works this way. Now I'm not saying you can't reach whatever goals you have for yourself in 2022 focusing just on the actions and the doing, but I am saying there is a more fun and more effective way to set your goals and achieve them.
In this week's episode I show you the importance of paying attention to how you're doing things and who you are being while doing them. As well as how to 'be' in your life more while doing less and still crushing your goals.
Ready to take this work deeper? email alisha@alishacarlson.com or come find me on social media:
Hello my friend! This week on the show I'm helping you navigate the last couple of weeks of holiday chaos as well as walking you through some things to do to prep for 2022... ya know, so you don't fall into the same goal setting and New Year's Resolution trap as every other year.
This really can be the most wonderful time of the year as we slow down, dream up what's possible for us next year, and spend some much needed time with our loved ones...
or it can feel so stressful as we are maxing out credit cards, overeating/ over indulging in alcohol and sweets, and just feeling the pressure of being with family (especially when those are strained relationships).
Tune in to grab some practical strategies to take with you this week and well into the New Year!
And, if you're ready to get started on those goals now, then email alisha@alishacarlson.com or connect with me on social to get started on your non diet journey as well.
Have you spent 95% of your life trying to lose 5% of your weight? I know I had...for about 10 years. Your health is not solely the number you see on the scale. Neither is your worth or your value.
100% you can get healthier without ever losing a pound. But often times we focus so much on the number on the scale, we miss out on all the other benefits of those health promoting behaviors.
Your weight is simply a symptom...of your genetics, of your hormones, of your lifestyle choices.
2 of those 3 things you can impact. More than anything, your weight does NOT define your health or your worth.
you can keep addressing the symptom with quick fixes and diets OR you can address the REAL problem: your mental/ emotional health + your habits and behaviors.
If you're ready to hop off the hamster wheel of New Year's Resolutions and yo-yo dieting, Email alisha@alishacarlson.com to get started NOW. No need to wait until January 1.
Hey friend! I hope your week is off to a great start. I have a special treat just for you...especially if you've been struggling with getting enough sleep or sleeping well through the night.
sleep is an integral part to your overall health and wellbeing. It is impacted by nearly every system in your body and area of your life, and coincidentally impacts every system and every area of your life as well.
Sleep is important, we know that. But often still struggle to get enough quality sleep.
We know hormones can play a role, but so can stress, what you eat, and even how late you drink coffee into the day.
My guest today, Renay Roberts works with people over 40 to help them sleep better, but she agreed to come on the show to share all her tips with us.
Renay shares some expert tips to help you get a better nights sleep as well as how to pinpoint exactly why you're not getting good sleep now.
To connect with Renay and learn more about what she does: Website > https://www.ntlrx.com/
Happy Monday, friend! It is the start to a new week, and the Monday following Thanksgiving here in the states. For many people this is a weekend full of overindulgence..with food, wine, you name it.
If you're feeling heavier (both physically and emotionally/mentally) after the weekend this episode is for you.
Beating yourself up, feeling crappy, or over exercising/ over restricting isn't the answer.
Here is a post holiday strategy that will help you refocus and get back to nourishing your body without all the dieting hoopla.
Hey friend, Hard to believe Thanksgiving is this week. 2021 has flown by. This week kicks off the Holiday season in the states... which often times means over eating, over drinking, and over spending. None of which usually move you closer to the goals you've set for yourself.
This week I am sharing 4 of the most popular reasons for this and giving you some non diet strategies to help you avoid these 3 major holiday pitfalls.
I want you to start 2022 ahead of the game. Not feeling like you're playing catch up from the previous year.
Hey, hey! I'm back with another one of our Most Valued Podcasts of all time.
The transition out of dieting and into a more relaxed non-diet relationship with food can feel a little (or a lot) scary. Especially when one of the major beliefs around food is that you cannot trust yourself or be trusted when it comes to certain foods.
I'm all about empowering you in your body + your life.. this also means how you act around food.
That is exactly why I am sharing with you some simple strategies and mindset tweaks you can make to kick this journey off with confidence and ease.
Whether you're new to this journey or have been on it a while, this episode is sure to drop some major nuggets of wisdom and goodness.
Enjoy!
And, if you want to connect, you can find me hanging out on IG and FB (mostly).
Hey friend! This week I'm sharing with you 5 foundational food habits that will absolutely change the food game for you forever. If you've been an emotional eater, eating only for pleasure, constantly find yourself over eating/ not eating enough, or just not knowing what to eat, this is for you.
The hardest part is often the consistent implementation of our new habits. And, it's the exact thing I can help you with. Chances are, you already know what you 'should/shouldn't' be doing, but you keep doing the opposite.
This is the power of coaching at work. If you'd like to learn more about my non-diet approach, email alisha@alishacarlson.com
Believe it or not there is a science to human behavior.
Welcome back for another episode of The Strong(HER) Way!
Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read it. )
I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits.
I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.
If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!
And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle.
Do you constantly find yourself grabbing your phone when you'd rather be hanging with your family..
Or heading to the cookies after a long day of work?
Maybe you find yourself wandering downstairs to grab something to eat real quick before you jump into that work project that's been stressing you out.
These are all urges.
And, we have 4 common ways of dealing with them, but only ONE is effective and productive in the long run.
Your urges aren't bad. In fact, they can be super helpful. They are basically like the indicator light on your car's dash. A piece of information that you're simply trying to avoid or resist feeling an uncomfortable emotion.
Learning how to cope effectively with these urges will move you toward your goals quickly and with relative ease.
No more willpower necessary. No more hiding, running, or resisting.
You learn how to lean in. And you end up becoming so much more resilient on the other side.
What I'm sharing with you is basically like weight training for you mind.
If you've found yourself sabotaging your goals in the past, this skill is likely what was missing.
If you're ready to ditch dieting, create a healthy relationship with food/ exercise, and your body, I can help. Message me to get started : alisha@alishacarlson.com
This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful.
Whether you've found yourself deprived and ordering the salad when you really wanted to get the burger
OR
you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO..
This episode is for you.
I unpack the reasons why you're making either decision and show you how to slow down, check in with yourself, and make the BEST decision for you and your body... which, sometimes, may actually be the burger.
Hey friends! Today I got done with my workout. Stopped my fitness watch. And noticed it didn't register any of the minutes. In the past, that would have sent me over the edge. I would have no doubt hopped on the bike, gone for a run, or did another 20 minute workout just to get the credit.
This might be the high achiever in me. Maybe it's perfectionism. And most certainly, it's a pretty common message we have received from the fitness industry.
We are bombarded with messages to go hard or go home. These messages, though meant to motivate, can also create some shame or guilt if we aren't always going hard. Especially if we don't have any proof or evidence to show for it.
You know I'm all about debunking that toxic mentality. And coming back to a place where movement and exercise can be fun and something we do for ourselves rather than a punishment for our weight or our bodies.
If you've ever been slave to the scale, calories, steps. or any other metric to judge your worth on, this episode is for you!
Ready to get started on your non diet lifestyle today? Email alisha@alishacarlson.com. I can help you achieve food freedom, fitness, and life transformation using my non diet strategies.
Often times they start to show up right around Halloween and the Holidays. Definitely in the New Year to shed all that unwanted weight gained during the holidays. And, they even make an appearance just in time to get us all bikini ready in the summer.
But, are all these challenges actually helping you or hindering you? Keeping you stuck in the vicious diet loop.
If you've ever found yourself doing any of these leading up to a challenge, then this episode is for you..
- getting it all in before you start the challenge on Monday
- binging on last minute things because you know you 'can't have them' after you start
- Feeling a little (or a lot) anxious about all the things you're gonna have to say no to over the next few weeks
This week I am sharing the truth about food + fitness challenges and BONUS 5 Questions to ask yourself before you start your next challenge.
Hey friend! This week we have a powerful conversation coming to you about breaking free from the body shame and yo yo dieting. We've all been there at one point or another.. feeling like our imperfect and flawed bodies weren't good enough.
Striving for the image of perfection. Doing whatever it takes to lose those last 5-10-20+ pounds.
The truth is, your body already is a good body. While it may not live up to society's standards or perhaps eve your own, it is wonderfully and beautifully made. It's an instrument for you to show up and do the work you're here to do.
I'm joined by Michelle Zellner, an author, speaker, and coach. Michelle a former competitive gymnast who knows all too well the pressure to look and perform a certain way.
Michelle shares her journey from the moment she knew she was struggling with her body image and food all the way through breaking up with yo yo dieting.
She now works with others to create a healthy lifestyle without the diet mentality that often feeds the motivation to lose weight in order to feel better in our bodies.
If you'd like to learn more about Michelle and the work she is doing, you can check her out below.. and she has a special just for listeners of The Strong[HER] Way:
Hey friend, I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into.
But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to.
You're going to have to be intentional about where and how you invest your time. You're going to have to learn to be ok saying no to things so that you can say yes to the things that matter most to you. You're also going to have to be super clear about your values and priorities.
This week, I am walking you through a process I use myself and walk my clients through to help them determine what needs to change for them so that they can feel a sense of balance in their lives no matter how hectic the schedule is.
Grab your favorite drink, pop in those air pods, and hit play.
And, if you are ready to actually take the stuff you're learning here and apply it on a deeper level to your own life, email alisha@alishacarlson.com to get started.
Hey friends! I am borrowing this idea from my business coach and am bringing you one of our most valued and played podcast episodes. I'll be sprinkling in some of the fan faves going forward because I know that not all of you have been here since the beginning, but I wanted to make it easy for you to access some of our top shows quickly.
In this week's episode which aired March 2020, I share a bit of my journey out of diet culture and the diet mindset, how it changed my life and how it will radically change your life too.
If you're tired of dieting, tired of all the food rules, tired of the pressure to eat or look a certain way, this episode is for you!
And, if you're ready to take this work deeper, you can email alisha@alishacarlson.com or come hang with me on IG and FB:
Hey friends! This week I am bringing you an interview I did with fellow trainer and disordered eater Hannah Caplinger. In today's conversation Hannah and I talk about our personal experiences with disordered eating and over exercising as fitness trainers and coaches.
We also share some perspective on body shaming both in and out of diet culture and how we see it showing up in a subtle way in the anti diet space.
For most people, the desire to be healthy through food and exercise starts off pretty innocent. For some though, it takes a toll mentally, emotionally, physically, and socially. This is the side of exercise that is rarely talked about, but routinely praised as being super disciplined.
Tune in for some fresh, new perspectives on exercise, food, and commenting on others' bodies.
If you want to connect with Hannah, you can find her here.
And, if you're ready to dive in and get to work creating a healthy and balanced approach to exercise and nutrition, you can email alisha@alishacarlson.com or connect with me below.
Hey loves! This week we are discussing cheat meals and finding too much satisfaction in food. The idea of cheat meals or days is becoming increasingly popular in the mainstream fitness and health world. And today I share my thoughts on whether or not to include them.
Plus, if you are someone who tends to feel a little too excited by food and find it hard to control yourself around certain foods I give you some perspective on what is driving that behavior and a practical way you can stop that behavior without really even focusing on it.
If you ever tend to feel too out of control around food, this episode is for you!
If you're ready to take this work deeper and get started on your own non diet journey, email alisha@alishacarlson.com
And if you want to connect over on social, you can find me here:
Hello, my friend! It is great to be here with you this week.
Today, we are going to be talking about something that I see a lot with my clients when it comes to their new habits or creating change in any area of their life.
It's super sneaky, subtle, and chances are you won't even realize it's happening.
The one way you will definitely know is by how you feel. Let me paint the picture for you. you set the goal to exercise more. You're stoked. Feeling on fire. You're more motivated than ever to finally make this change stick and become that fit mama you always knew you were.
You get the workout plan. Start working out for a few days, you're still feeling pretty good. Then you hop on the scale to see how all that hard work is paying off.
The scale hasn't budged. You're feeling so frustrated and defeated. The next morning, you're not feeling quite as motivated to workout. You decide to sleep in instead.
Then instead of eating that healthy breakfast you planned for yourself, you decide to hit the Starbucks for a mocha and a slice of banana bread.
What changed?
The way you were thinking about your goal and all the baby steps to get you there.
When we are feeling motivated, it is usually from the belief that we WANT this goal, and we want to and are willing to do whatever it takes to get there.
The lack of motivation comes from feeling like we have to do x,y,z in order to get to the goal.
It starts to feel more like punishment and like something we should do. Rather than a privilege and something we get to do for ourselves and our greater purpose.
if this sounds familiar. Or if you're experiencing a general sense of dread or heaviness around your goals it might be time for a thought tune up.
Ready to ditch the diet mentality and create a healthy lifestyle that finally sticks? I can help. Email alisha@alishacarlson.com to get started.
Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals.
I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining.
I hope this episode blessed you and gave you some food for thought in how you want to approach this area of your life.
If you like what you're hearing on the show, and you want to take this work deeper to apply it to your own life you can book a call here to learn more about the non-diet approach I've been using in my own life and in my practice for the past 6 years.
So, I did a thing. A few weeks back at the doctor's office I formally declined being weighed. I know, I know, that probably doesn't seem like that big of a deal. But for me it felt like a huge power move. A way to take back power that had been given away long ago.
The ironic thing was that just a couple days later, I hopped on my own scale. This week I share why I did and what I learned.
I hope you're encouraged by this episode this week to re think your relationship with the scale and your weight.
If you're ready to break up with the scale, leave dieting in the past, and build a healthy mind and body, I can help. You can email alisha@alishacarlson.com to learn more.
And, if we aren't already connected on IG/FB, you can find me here:
Hey friend! This week we are talking about Orthorexic behaviors around food and exercise; Fear around food and weight gain; and how to create a more neutral relationship with food and your body.
When we look at foods as good or bad, it's easy to let our concern for our health teeter into unhealthy behaviors as we become militant about only eating healthy. This can take a toll on us mentally, emotionally, and relationally.
If you see this impacting the other areas of your life, that can be a red flag that something isn't quite right. Don't ignore that red flag, instead lean into it. Get curious about what's going on, and start to experience the freedom that comes from releasing food rules and strict behaviors around food and exercise.
If you're newish to the non diet approach to food, then this concept may be brand new as well and feel a tad foreign. I know it did for me when I was unlearning years of dieting and eating based on external cues.
Dieting silences our ability to 'hear' the signals our body is sending. Not to mention the mental and emotional mess it creates with fear around being hungry, over eating, and eating the 'wrong' thing.
Today we are going to explore how you can use the hunger scale to reconnect with your body's hunger and fullness cues. This, like so many other concepts I teach is more like a practice, something you try again and again until it becomes more natural. And it's also a skill. So don't beat yourself up if you mess it up or if it doesn't click right away.
That's a normal part of the learning process.
I would love to help you apply this and all the other material covered on the podcast at a deeper level. If you're ready to get started today, you can email alisha@alishacarlson.com or connect with me on IG and FB (links below)
you can also snag your FREE Mindful Eating Bundle at alishacarlson.com (which has a copy of the hunger scale you can use for reference).
Cheers to living that non diet life and showing up to live yours!
Hello love, I hope this week finds you doing well. This week on the show I am teaching you how to pencil yourself into your schedule. As a work from home mom, I know how many hats you wear in a day. And, how hard it can be to consistently schedule time for yourself and your goals.
That's why today I am walking you through a 5ish step process to help you get clear on your goals, priorities, and what to schedule so that you can start to consistently work toward your goals without #momguilt creeping up.
If you're ready to take what you're learning here deeper and apply it to your life, you can email alisha@alishacarlson.com to get started working with me.
And of course, I was reminiscing on our relationship.
As much as I wanted to post a super cheesy and sappy post talking about the highlights of our relationship, the reality is, of the 14 years we have been married 11 have been pretty dang good, and 3 of them have been hard. Challenging. And didn't feel good at all. Like if I can be super vulnerable so rough that I used to fantasize about leaving.
Somewhere along the lines we have been sold the idea that love has to always feel good or we are somehow doing it wrong.
Likewise that having a healthy body image means we will always feel positive about our bodies. We won't.
Just like in a loving relationship with another person, so it is with you too, it won't always feel good. In fact, true love often doesn't feel bubbly. Rather it feels like commitment, courage, vulnerability, and sticking it out even when it's hard.
If you've been doing the work of learning to love the body you've been given more and have found it doesn't always feel good or is sometimes a struggle, this one is for you.
Ready to take this work deeper? Email alisha@alishacarlson.com to learn more
And, if you want to connect on IG/FB you can do that here:
Hi friend, this week we are talking about the difference between what I call surface level self- love and loving yourself well. One is fueled by compassion and grace and understanding.
The other is fueled by self-criticism, judgment, and harshness. On the surface, both can look the same--exercise, eating more nutritious foods, getting to bed at a reasonable hour. However, depending on the emotional and mental fuel that is driving your actions, you will create radically different results.
If your self love practice is feeling a little empty, exhausting, or lackluster this one is for you. And, if you're ready to take the work of loving yourself better deeper, you will also find so many good nuggets inside this week's episode.
If you're loving what you're hearing on the show and are ready to dive into the work on a deeper level to really start creating massive changes in your life, email alisha@alishacarlson.com
Become a mindfulness boss with these two concepts: speed bumps + body scans. Slowing down even a couple of seconds can make all the difference when it comes to habit change and breaking toxic patterns that end up sabotaging our results.
This week, I break down both concepts and dive deeper into how to do each, when to use them, and why they will help fast track your progress to creating more food freedom and life transformation.
You can use these together or stand alone to create more self-awareness around your daily actions and decision making process.
If you're ready to take what you're learning here, and apply it on a deeper level to your life and goals, you can email alisha@alishacarlson.com or shoot me a message over on IG or FB.
Hey friend, the food struggle is real. There is so much conflicting information out there about what to eat, when to eat, how much to eat...not to mention all the foods we shouldn't be eating.
I don't know about you, but I lived in fear of food for so long. In fact, so much so, that it led to some really busted habits/behaviors around food.
In this episode I walk you through the food struggle and help you find peace and freedom on the other side.
Food doesn't have to be hard. It doesn't have to take up a lot of your time and brain space. It can be easy, fun, and totally doable.
If you're ready to finally create some food freedom in your life and ditch the diet mentality, this episode is for you.
Ready to take this work deeper and apply it to your own life? I can help. email alisha@alishacarlson.com or come find me on IG and FB.
Have you had the recent thought that you've kinda let yourself go? Maybe you're comparing to a pre-baby body you had (or always wanted) Maybe you're comparing to a different season in life--like when you were a soccer superstar or were straight crushing it at your corporate job.
Whatever your version of not-letting yourself go looks like, I want to offer that it's actually so much more than that.
Often when clients come to me there is this sense that they have some how let themselves go. Usually this is followed up by all the ways they've done so: I've gained like 20 pounds in the last year. My clothes don't fit like they used to. I feel uncomfortable in my body. I really need to do something.
These, my friends, are symptoms of what is actually going on. And, as long as we stay busy putting band aids on the symptoms, we will never actually get to the root cause of what's happening.
If you've recently felt like you've let yourself go, this one is for you. In this episode, I share what's actually happened and why.
Plus, I give you some practical questions to ask yourself to get a little clarity on how you can get back to living and thriving in the body you're in now while loving yourself well to the being the woman you want to be in your life.
Ready to take this work to the next level in your life? I can help. Email alisha@alishacarlson.com or come find me over on IG/FB.
This week we dive into the surprising truth about your weight, and why eating less and moving more isn't the answer to weight loss. Despite that being perhaps the most popular concept out in the fitness space right now, it rarely works that easily.
Yes, on paper, calories in-calories out = weight loss. But, if you've ever tried to lose weight, you know it doesn't always work like that. Of course, there are so many other factors that come into play. Some are within your control, and some are not. And, in most cases women are being told to eat way too few calories putting their bodies on alert for starvation.
If you're tired of struggling with the number you see on the scale, want to focus on creating a healthy lifestyle, and ditch the diet mentality around food, you're in the right place.
Ready to say good bye to dieting forever, make peace with food, and create a healthy lifestyle that is just easy? I can help. Email alisha@alishacarlson.com
This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey.
if you're like the me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself.
You know this isn't sustainable. It's not even enjoyable--but, maybe it's the only way you know,
If you're honest with yourself, it can feel a little scary to think about not being so hard on yourself because you don't want to be lazy or give up.
Buuut, the reality is you're probably already doing that on some level. Because NObody wants to do their best work out of fear or harshness or punishment.
We do much better work for a much longer time when it is coming from a place of love, respect, and acceptance.
So, if you're a high achiever, driven, and ambitious plus you've got some fitness goals you are working toward, this episode is just for you!
Ready to start winning with food? Take better care of your body? Without the constant stress and drama that comes with dieting and the typical approach to fitness?
If you're like the vast majority of women out there, chances are you have some drama around the scale and the number that pops up whenever you step on.
If it's a 'good' number, then you can have a good day. If it's not, well, we all know how that goes. It's usually a good blend of shoulding all over ourselves and beating ourselves up for not being more disciplined or focused. Feeling pressure for not losing more weight than you have or not losing any at all.
But, what if the number is totally, one hundred percent neutral?
Meaning, it has no weight (pun intended) other than what you decide to give it.
Did you know that's even a real thing--like you have the power to do that. This week, I show you how to untangle your current relationship with the scale, and how to begin creating a healthier relationship with yourself as well as any number that pops up.
Despite what you might be currently believing about yourself, you are beautiful, worthy of love, and are capable of anything regardless of what the scale or anyone else has ever said about you. You are so loved, my friend. Don't let a number tell you otherwise.
Ready to take what you've been learning on the podcast even deeper to create even more transformation in your life? Email alisha@alishacarlson.com or Connect with me over on social:
Do you find yourself either all in and 'on plan' or all off and doing nothing? Believe it or not, this mindset is pretty common.
It's the thinking that if I can't do the full 45 minute workout I had scheduled, I might as well do none of it. Or, I ate one brownie, so might as well keep going since I already ate one.
Not sure how or where this is showing up for you in your life?
No problem. Tune into this episode to get a little more insight as to why you might be doing this and awareness as to how this is potentially showing up in your life.
Consistent transformation and change lives in the middle ground.
It's being able to do what you can, with what you have, and trusting it will be enough.
Plus, when you finally take the pressure off yourself to do it perfectly, you can create so much more momentum through consistent action without beating yourself up when you make a mistake or don't follow your plan to the T.
Ready to take what you're learning on the podcast and implement it in your life on a deeper level?
Hi friend! This week we are exploring the 2 most common fears I see around hunger when it comes to my clients. On the one hand, we are told not to feel hunger ever. We should instead suppress it, and curb our appetite--as if it were a bad thing.
On the other? That we should never feel hungry, and constantly be eating to feel satisfied. This can lead to pre-emptive eating to avoid feeling hunger.
Both create disconnection between us and our bodies. Both override the body's natural cues to eat and when to stop. Neither are empowering or freeing around food.
Whether you're just starting your non-diet journey with food or you've been dipping your toes into the intuitive eating/ non diet pool for a while, this will help you navigate the tricky and triggering aspects to hunger.
You can learn how to eat in a more intuitive and mindful way without having the honeymoon phase and without dieting. And that is exactly what we talk about today.
Ready to take what you're learning here on the show even deeper? You can, by working with me 1:1. If you'd like to get started on your own non diet journey with food, exercise, and life transformation, email or message me: alisha@alishacarlson.com or on IG/ FB.