Explore every episode of the podcast The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Dive into the complete episode list for The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women. Each episode is cataloged with detailed descriptions, making it easy to find and explore specific topics. Keep track of all episodes from your favorite podcast and never miss a moment of insightful content.
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Peace Over Perfection: Reclaiming Your Health and Energy Before the New Year (Coaching Replay)
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 ➤
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!
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
How to detach your identity from what your body looks like to have your best summer yet (MVP)
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!)
how to achieve a sustainable and healthy weight without tracking calories, eat more veggies as a picky eater, & handle sweet tooth cravings without feeling deprived
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!
How to Improve your relationship to money and food w/ money coach Sarah Jones
This week we are talking with money coach Sarah Jones.
Sarah is the owner of three businesses. Keeping Up With The Joneses Financial Coaching/Consulting
Karmen and Lil Gimmy (our full time rv travel page)
He Brought the D (podcast and apparel company)
She is a multi-passionate creative who loves working with inspiring business owners and couples/individuals to bring peace, confidence, clarity, more effective communication and growth to your financial lives (both in business and personal) creating true financial freedom.
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
How to cultivate a more peaceful morning as a busy working mom (replay)
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.
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.
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!
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.
THE #1 reason you shouldn't totally stop weighing yourself
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 ;)
we've all had those mornings that don't go quite as planned.
The kids didn't sleep good. You didn't sleep good. You had an unexpected change to your schedule last minute.
And....you're completely thrown off.
Usually, we go 1 of 2 ways:
-either completely throw in the towel with a why bother attitude -or we beat ourselves up.
The women I work with are no strangers to being hard on themselves and putting a lot of pressure on themselves to juggle everything perfectly all the time.
This all or nothing thinking doesn't only show up around food--it creeps into every area of your life.
This is just one more example of that.
If your mornings tend to feel stressful and a little chaotic, this episode is for you!
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Ready to take what you're learning here and apply it directly to your own life? Email alisha@alishacarlson.com to book your free consult
This week on the show we are interviewing guest expert Maja Miller. Maja is a metabolic health coach and functional diagnostic nutrition practitioner.
(A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. )
She then uses those results to create tailored and highly individualized protocols to reverse their symptoms.
As high achieving women, we are no strangers to doing everything full throttle!
Sometimes, this unfortunately comes at the expense of our own health and wellbeing.
if you, like me are a natural born achiever who prides herself in her hard work and accomplishments, then you won't want to miss this episode.
We talk about what adrenal fatigue actually is (and what it isn't), why it matters to you, how it might be showing up in your body through it's symptoms and practical ways you can work to de-stress your body's metabolism.
If you want to learn more about working with Maja you can do so here.
Ready to take what you're learning here and apply it directly to your own life and body so you can begin to make healthier choices with ease while feeling more confident in your body?
If that's a heck yes, email me directly at alisha@alishacarlson.com to to learn more about my non diet approach to help you: - create food freedom - a fit + healthy lifestyle that fits into the rest of your life - a sense of work/ life balance so you can show up as your best self in the key areas of your life.
Why the traditional approach to diets don't work and what to do instead
Now, you know I'm all about the NON-diet approach to food and fitness.
But, this is a common topic amongst the clients I work with, so I wanted to address it from my point of view.
Everyone wants to know what the best diet is for them because they are looking for the magic shortcut to whatever fitness/ health goal they are working on.
The problem is not necessarily the diet themselves, but the way we approach them. Now, of course there are many diets that are and can be downright dangerous--
However, usually the issues with diets is the way they make you think about food. Causing all sorts of disordered behaviors around food Making you feel guilty for eating "bad" food, or deprived because you 'can't have x,y,z"
The only way you are going to know what type of diet works best for you and your body is by trying it out.
And, the only way to explore this without having the awful experience of dieting is by healing your relationship to food, your body, and yourself (which is what I help you with) so that you can make choices around food that are healthy and aligned with your goals that also allow you to just live your life.
Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone.
In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves.
Here’s what you’ll learn:
The real definition of delegation for moms (and why it’s not about being bossy).
How to involve your spouse and kids without constant nagging or micromanaging.
Simple systems for delegating household chores, meal prep, and mental load.
The 4 D’s framework—delegate, defer, delete, and do—that helps you prioritize what matters most.
How delegation shifts family dynamics, strengthens teamwork at home, and gives you back precious mental bandwidth.
👉 Whether you’re running a household, a business, or both—you’re the CEO. And CEOs don’t do everything themselves. They build teams. It’s time to build yours at home.
One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger.
If you've dieted for a while (or ever in the past) then you might have some fear around hunger.
It could look like:
being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated with the diet mentality
You may also find you have become accustomed to feeling hungry (and miserable) all the time..yet, instead of feeding your body, you suffer through the hunger until it goes away or is "time to eat".
Part of healing your relationship to food, is learning how to eat when you're hungry, and stop when you're not.
In this MVP episode, we breakdown how to understand your hunger, what it's trying to tell you, and eat in a calm, neutral manner---not ignoring your hunger cues, but also not overeating/ eating just to avoid ever feeling hungry.
Hunger is not a bad thing, it's just your body's way of letting you know it needs some food. Using the strategies from this episode will help you make peace with feeling hungry, not treating it like an emergency, and will help you honor your body with food (by not over or under eating).
If you like what you hear, please leave us a review.
And, if you are ready to take what you are learning here and apply it directly to your body and life, email alisha@alishacarlson.com to get started.
We all have them. Some are really intense. Others are quieter, more subtle.
All of them feel like an emergency in the moment. We can feel powerless against them.
Not knowing how to say no to them without using will power, feeling deprived, and restricted...to the point, we just end up caving to them.
Will on the surface, cravings and urges seem like a sign of your failing will power. They're not.
There can be a few different reasons you're experiencing cravings:
-mental/ emotional stress -your hormones are out of check -something is off with your gut
Understanding what a craving/ urge is and where it comes from will help you handle them without relying solely on will power, feeling deprived/ restricted, or always caving to them.
This is just one of the many things I help my clients with on a daily basis. If you want to take what you are learning here and apply it directly to your body, life, and goals, I can help with that. You can set up a free consult by either emailing alisha@alishacarlson.com or messaging me directly on IG/ FB.
Are you waiting on the scale or weight loss BEFORE you feel more confident in your body?
I know this was a trap I was caught in for years...the scale literally ruled my life. I would hop on each morning, if the number was "good" --meaning it hadn't gone up or perhaps had even gone down a bit, I could have a good day.
If on the other hand, it went up (or didn't change despite my hardest efforts)... I was doomed to have a bad day. Usually being more strict with myself..or feeling totally defeated and just saying screw it--why even bother.
This was an exhausting emotional roller coaster I rode for years.
Today's episode features an interview with Maggie Powell. Maggie and I recently teamed up on The Ditch the Diet Summit.
Maggie is a certified health and life coach, specializing in mindset. She struggled for years with low self-esteem, negative self-talk, lack of confidence, and body dysmorphia. Through her own mindset work and self-exploration, she has developed a healthy, loving relationship with herself. Now, she's passionate about helping other women find peace, confidence, and self-love for themselves.
Her goal is to help other women find the same success that she has, but on a shorter path. She works with clients 1:1 and in group coaching through The Clarity Catalyst, an 8-week journey in mindset and emotional intelligence.
If you want to connect with Maggie further, you can check out what she is doing below
We know meal planning and prepping ahead of the 5'oclock dinner hour is helpful. But, if we are being honest, we also kind of hate it..
we hate feeling like we are eating the same thing over and over again wasting food because we made too much or buying ONE ingredient for one recipe and having to throw the rest of it away.
This week, I share with you my top tips to make meal planning and prep quick and easy (PLUS, I throw in some quick and dirty coaching to help you overcome your own brain's objections when it comes time to eat what you've planned/ prepped)
Ready to make friends with food and your body? You can sign up for a free chat with my by emailing alisha@alishacarlson.com to see if my non diet approach is right for you.
How to improve your body image by changing the way you think (REPLAY)
When you think about yourself or your body, what is the first thing that comes up? If you're like the majority of the women I've worked with, it's usually not the most kind or loving thing.
We are pretty good about noticing all of our body's flaws and ways it needs to be 'fixed' or improved.
For many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.
In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.
If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.
Hey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause.
In part 1 we discussed what menopause is and isn't. As well as the peri-menopause years which can be up to 7-10 years BEFORE you actually go through menopause. In this episode we are focusing more on the practical things you can do with nutrition, exercise, and lifestyle management to support your body as it goes through these hormonal changes.
If you want to connect with Stasi or learn more about what they are doing at Gennev, you can click the link.
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Ready for this to be the year of FOOD FREEDOM and feeling good in your body independent of what the scale says.
If you're tired of letting the scale dictate your mood and basically every other area of your life, then I want to invite you to
2. Message or email me to set up a free chat to learn more about my non diet approach and how it can help you get to the root of your food issues so that you can get your life back.
Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift.
Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has channeled it into helping women rock the peri-menopausal years.
She uses a lifestyle medicine approach with her clients, and offers great encouragement to all women.
In this episode we talk about what exactly menopause is, the peri menopause years, and we get into some practical ways you can begin to support your body through food, exercise, stress management, and other lifestyle factors.
If you want to learn more about Gennev or contact Stasi directly, you can do so here: Stasi@gennev.com
if you've been listening to the show, applying what you've been learning, and are ready to take it deeper in your own life, you can email alisha@alishacarlson.com to get started.
Hey Friend! We are officially one week into the New Year!
I know this time of year usually starts with a ton of hype around goals you've set for yourself. But, if you're like *most* people who set goals at the beginning of the year, come mid March, you've all but given up.
Not this year, sister.
This week on the show I am sharing with you some of the biggest takeaways I've learned from experience of working with other women to achieve their goals as well as from my own, and I've taken what I've learned from other experts and have of course put my own flavor on them.
If you feel like you're constantly setting the same goals, the same way, only to find you never reach your goals, then this episode is for you!
They say the definition of insanity is doing the same thing over and over again but expecting different results.
If the way you've been approach your goals, health, and fitness or otherwise hasn't worked for you, then it might be time to upgrade your goal setting strategy.
And, if you KNOW having someone in your corner to help hold you accountable and trouble shoot when things don't go your way is what you're looking for, I can help. Message me on IG or FB or email alisha@alishacarlson.com to set up a free chat.
How to harness the power of your mind to tackle your New Years goals with Mindset Coach Risa Haasbroek
Welcome to the last episode of 2022! Of course, we are going to talk about goal setting with 2023 right around the corner.
But, before you set your goals and go about tackling them the same way as every year in the past listen to this episode with special guest Mindset Coach Risa Haasbroek.
We talk about the importance of getting your brain on board with your goals and how reframing the way you are thinking about your goals and yourself can not only help you reach your goals faster, but also enjoy your life and yourself more in the process.
Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around.
Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs all the time.
You find yourself looking for something to just feel easy---and often it's food.
You grab whatever sounds good in the moment.
Whatever is easiest, quickest, and most convenient. Even if you know it's not what will make you feel the best or what supports your goals the most.
Often, you find yourself feeling stuck, like you're lacking motivation to do anything for yourself.
You want to, but, you just don't see things changing.
You've tried things in the past. You start strong for a bit, but when the results don't come fast enough, you call it quits.
This week we are talking about some practical ways you can begin to find yourself apart from motherhood and your work.
Want to learn more about the non diet approach I teach my clients? If you're ready to break up with dieting forever, create food freedom, fitness, and life transformation, email alisha@alishacarlson.com or message me on IG / FB
How ultra processed foods stall your fitness goals as a mom over 30
In this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession.
You’ll learn how to practice mindful eating, recognize hunger and fullness cues, and make empowered food choices that work with your lifestyle—not against it. Whether you want to lead your family by example, break free from food guilt, or create eating habits you can stick with for life, this episode will give you the exact strategies to start today.
What You’ll Learn in This Episode:
How ultra-processed foods sabotage health and weight loss goals
Practical ways to reduce processed food intake without feeling deprived
Why mindful eating matters more than food rules
How stress and lifestyle habits influence eating patterns
The power of protein and produce for natural satiety
Small, realistic changes that add up to lasting transformation
How to model healthy habits for your family without dieting talk
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: 00:00 — What Food Freedom Really Means 03:42 — The Hidden Dangers of Ultra-Processed Foods 08:15 — Mindful Eating & Hunger Cues 12:30 — How Stress Shapes Your Eating Patterns 17:48 — The Real Food Swap Strategy for Fat Loss
Ready to get leaner and stronger, feel more confident in your clothes, and actually like what you see when you look in the mirror?
This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves.
They've tried 'just getting up earlier' only to find their kids also get up with them..(I've been there) A lot of the time they just end up feeling more frustrated and annoyed. And still not exercising or making healthier choices around food.
It's time we ditch the idea we have to make all of the changes at once. That you have to do it all perfectly, and that you need your day to go according to your plan in order for you to be successful in this area of your life.
You'll be the most successful at this when you: - drop perfectionism and all or nothing thinking -do what you can do each day -stop putting pressure on yourself to make all the changes all at once -and, you focus on making small changes, consistently.
Share this episode with another busy mama who needs to hear this! And, if you're ready to take what you're learning here on the podcast and apply it deeper to your own life and goals, message me on IG or FB or email alisha@alishacarlson.com to learn more about my non diet approach to help you create food freedom and feel more confident in your body + your life.
Surviving the Holidays without over eating, over drinking, or over spending
This week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes.
I've gathered a few of my best strategies to help not only survive the holidays, but come out even thriving through them as well.
If you're ready to do the holidays differently around food and drinking, this episode is just for you. And, if you're ready to take what you are learning here and apply it even deeper to your own life, you can email alisha@alishacarlson.com or message me on IG or FB to learn more about my non diet approach to see if it's right for you.
This week we are talking about how you can quickly get back on track after failure. For some this might look like going through a period of time when you skip all your workouts. Or maybe you find yourself over eating at every meal, eating more sweets than usual.. The list really could go on and on. It's different for each of us.
Here's the deal though:
Failure is part of the process. What you do after is what counts. Any goal you are going after in any area of your life will require you to try things, and most likely fail...a lot before you actually start succeeding.
For most of the clients I've worked with the thing that tends to keep them stuck the longest is beating themselves up and being so hard on themselves.
In this bite sized episode I share one of the most powerful strategies you can use the next time you fall off the proverbial wagon or get off track.
In fact, I just had to use this exact strategy in my own life!
Ready to work together? Email alisha@alishacarlson.com to set up a free consult.
Hey Friend, do you often find it hard to 'fit' exercise into the busyness of the rest of your life?
If so, you're in good company. I would say one of the top things my clients want to work on when we start working together is how to squeeze exercise into their chaotic and crammed schedules.
Often times, it already feels like you're juggling so much, and maybe it really just doesn't feel feasible to schedule in an hour long workout.
This week, we have a special guest to help you figure out how you can strategically make room for exercise and more daily movement without stressing yourself out in the process.
We also touch on:
Exercise for PCOS
Exercise for perimenopause
Healing your metabolism
Intuitive movement
Cyclical movement
Michele Riechman is an expert health coach & personal trainer with her doctorate in physical therapy, 200-hour yoga certification, and PN Level 1 Nutrition Certification.
She helps moms who have put themself on the back burner reclaim their health, get in shape, fit back into their clothes, & optimize their metabolism without dieting or calorie counting, so they can increase their energy & feel confident in their body.
If you want to connect with Michele, you can check out her free exercise challenge here.
Why calorie counting isn't a sustainable solution for weight loss for most women
Calories. This one little word drums up all sort of feelings and thoughts for women around the world.
For many of us, at one time or another, we've made our food decisions around them all in the pursuit of weight loss.
We've spent countless hours counting them, trying to balance them, and agonizing over them.
But, does calorie counting actually work long term for sustainable weight loss/ management?
For a small percentage of people, it does. However, for a majority of the population it does not.
In this week's episode I break down some of the main reasons calorie counting fails you, and offer some advice on what to do differently.
If you want to know why calorie counting isn't a sustainable solution for weight loss long term, tune into this week's episode and be sure to share it with a friend who is struggling with this as well.
Ready to ditch the diet, feel good in your body, and just know how to eat for your body and goals without a ton of food rules and restriction? I can help. Email alisha@alishacarlson.com to learn more.
We've all likely engaged in a conversation either about our own body or another woman's body in a way that wasn't exactly helpful or healthy.
For many years, the internal story I was telling me about myself and my body was mostly negative and harsh.
I grew up hearing influential women in my life talk negatively about their own bodies and those of other women almost daily it seemed.
This kind of behavior is quite normal..especially for women.
It's also damaging--not only for the recipient of the negative comment, but also the giver.
Our words matter, both the ones spoke inside our head as well as outside.
Rewiring the way you think and talk about your body and other women's bodies is so liberating. We are not in competition with anyone else. And, no one benefits from this.
Ironically, even "positive" comments on other women's bodies can be harmful to their mental and emotional health. And, could unintentionally reinforce unhealthy behaviors around food and exercise.
We talk about all that and more in this week's episode.
Ready to feel better in your body and your life?
Maybe you've noticed you don't quite take care of yourself the way you seem to be taking care of your loved ones or your work. You notice how easy it is to forget about your own needs because you're so busy trying to meet everyone else's.
If you want to learn how to balance the key areas of your life while working on your relationship with you, then email alisha@alishacarlson.com to learn more about how working with me will help you feel more confident in your body and your life.
All or nothing thinking when it comes to food and exercise is so common.
We like to think in black or white, all or nothing. This might look like you skipping your whole workout just because you didn't have the time to do at least part of it.
or eating the whole chocolate cake just because you had one slice (and it wasn't on your diet or your food protocol).
When we break it down like that, it really doesn't make a lot of sense, but left to our default thinking and behaving, this is often what we resort to.
This week I am showing you how to overcome all or nothing / black and white thinking in a way that is simple and doable.
You don't have to rely on your will power or try to beat yourself into submission to 'behave' or 'obey' yourself.
Rather, it's all about getting to the root cause and learning how to do what you can do in any given moment by rewiring your thoughts and ultimately your behavior.
Doing a little bit--and working with you have-- is better than doing nothing 100% of the time any day of the week.
If you're ready to take what you've been learning here and apply it on a deeper level to your own your life, then email alisha@alishacarlson.com to set up a free consult.
Hello friend! This week we are talking about burn out (which unfortunately happens in both work and life). Some women are naturally more prone to experiencing this---they tend to be the Type A, high achieving, driven kind..
Burnout can feel like being super tired and exhausted all the time.
Wanting to 'check out' and just zone out on Netflix or social media.
You might find you are less motivated to do stuff in your business, around the house, and even for yourself. Things you once enjoyed can feel like such a burden.
It's almost like life feels so overwhelming, you just shut down: mentally, emotionally, physically.
As a natural born 'doer' and highly ambitious woman I used to work myself until I reached this point.
And, as you'll see so did our guest, Maria Stoyadinova...until she learned there really is power in resting.
It doesn't slow you down, but actually can be the missing ingredient for many women.
More about Maria: I spent the vast majority of my life pushing myself to overachieve. And to do everything perfectly because, to me, any small misstep was equal to undoing years of hard work.
I rarely felt like I was doing enough or was good enough and craved more and more of that external validation to make me feel OK about myself.
I had a deep craving for more space, less pressure, and more rest for as long as I can remember, but I thought giving that to myself would mean undoing everything I’d accomplished and really just letting my life and myself go.
You have a health goal set for yourself You are planning to start making some changes to the way you're eating by following a new diet You've got your workout plan all lined up.
Maybe you get started strong for a few days or a couple of weeks.
You're seeing some progress...but, it's not happening fast enough. You feel miserable and hungry all the time.
Before you know it, you slip up..then, it's totally off the wagon for you again.
You're wondering if there is an alternative. A way that you can actually stick with these healthy changes you want to make without feeling like you can't also live your life.
The answer, in a nut shell, yes.
You can create a healthy lifestyle without it feeling hard, heavy, and depriving.
On this week's episode, I am sharing an interview I got to do on another show.
I'm helping you create a healthy, balanced lifestyle without obsessing over food, the scale, or calories.
Ready to work with me? You can email alisha@alishacarlson.com to set up a free consult to learn more about my non diet process and see if it's what you've been looking for.
Do you find yourself consistently overeating? Maybe you have been trying to eat the 'right' amount for your body without counting or tracking your calories/ macros, you've tried the portion control thing...
and you have found you either end up feeling hungry all the time or you overeat. It's like there is no middle ground.
Overeating, like most other behaviors around food can be a learned habit/ behavior. This is great news, because it then means you can unlearn the behavior and change the habit.
This week we are highlighting 3 of the main reasons we tend to overeat. Plus I'm also giving you some practical advice you can implement at your next meal.
While the strategies are nice, true and lasting change happens on a deeper level. It goes beyond simply saving part of your meal for later or eating off a smaller plate.
Our habits and behaviors are complex with a few moving parts.
One of the best ways to change your behavior for the long term is to understand it at a deeper level, and change it at the root.
Much like weeding a garden, you are more effective when you get to the root. So it goes with everyday change as well.
If you are ready to take what you are learning on the show and apply it to your life on a deeper level email alisha@alishacarlson.com to set up your free consult today.
4 Common Fiber Mistakes Women Make (and easy ways to fix them)
In this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable.
You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainable changes that improve your health without making your life harder.
If you’ve been overwhelmed by nutrition advice, this episode simplifies it and empowers you to start with one simple step—more fiber.
What You’ll Learn:
The critical role of fiber in digestive health and energy regulation
How fiber supports gut health, hormone balance, and even weight loss
The difference between soluble and insoluble fiber
Why most busy moms are falling short—and how to fix it
How to increase fiber without overhauling your entire diet
Small, sustainable shifts that support your entire family’s wellness
The importance of pairing fiber with hydration
How to build dietary habits that last without restriction or stress
Hey Friend! Sometimes diets are obvious, other times, you might be dieting...thinking it's just a healthy lifestyle / lifestyle change.
In this replay, I show you how to spot the difference.
I am a firm believer you can do the exact same thing, but from different heartspaces and yield entirely different results.
If you're tired of constantly feeling like you're struggling with the scale, controlled by food, and never feeling like your body is quite 'good enough', then not only is this episode for you...
BUT, it might also be time for us to work together.
Healing your relationship to food and your body is just the beginning. Learning how to eat without having to follow food rules or diets is possible, and so much easier to do when you're not trying to figure it out on your own.
If you're interested in exploring what that looks like and whether or not my non diet approach is right for you, then you can email alisha@alishacarlson.com to set up your FREE consult.
Hey friend, this week we are diving into an Intuitive Eating principle and a non diet foundational skill.
Coping with your BIG (and often negative) emotions without turning to food.
There are seasons in life where this might seem easier to do than others...
Perhaps before kids, you had extra free time you could take just for yourself to go for a long walk, a run, or take a nice long soak in the tub.
Maybe with your new work schedule + running a family there is no 'you' time left...let alone time to even hear yourself think.
Regardless of the season you're in, it can be tricky to do the work of feeling your feelings all the way through instead of turning to the quick fix food provides.
Ironically, on the back end, you can't ever really escape those feelings.
They just keep coming back (usually stronger) until you get to the root and deal with them at the source.
In this bite sized episode I share some practical strategies for what this looks like as well as how you can get to what is driving these negative emotions by understanding where they come from and why they are here.
Ready to take this work and apply it even deeper in your own life to create a truly healthy lifestyle...not simply a diet that is masked like one? Email alisha@alishacarlson.com to set up a free consult.
Today, we are talking about a heavy topic that is near to my heart. As someone who dabbled in an eating disorder as a teen and then went on to have a broken and disordered relationship to food in my adult years, I am super passionate about helping our sons and daughters grow up to be healthy and have healthy relationships to food and their bodies.
We are joined by Susan Landers who navigated this very thing with her own teen daughter. Susan shares her wisdom and experience as a mom, gives us some signs to look out for, and sheds some advice on what to do if we find ourselves facing the same thing with our own kids.
A little info on our guest today:
Dr. Susan Landers is a neonatologist who worked full-time in the NICU for over thirty years and raised three children to young adulthood.
She achieved many academic and professional accomplishments, and she encountered challenges along the way, both in her career and in her mothering.
Her children presented her with common problems and some not so common, such as dyslexia, ADHD, and an eating disorder.
Susan suffered through one particularly difficult period during her midlife, after the birth of her third child, that propelled her to make specific choices and a career change.
She loves to tell stories that reassure younger mothers to know that they, too, can become a “good enough mother” especially if they work full-time.
She supports mothers with her social media posts and her blog. Her new book is “So Many Babies: My Life Balancing a Busy Medical Career and Motherhood.”
To learn more about Dr. Landers and her work now or to find her book visit her website: https://susanlandersmd.com
If you've experienced a rocky relationship to food and/ or your body and you're ready to make peace with food and the scale I want to invite you schedule your free consult today. Email alisha@alishacarlson.com .
Hey friend! This week, we are talking all about making peace with your body through healing your relationship to it.
If you've ever struggled with what your body looks like, have had nasty things to say about it, and have gone to extreme measures to shrink it, 'fix' it, or change it all in the pursuit of finding your worth or your value there, then you won't want to miss this episode.
It's not uncommon to think that if only... you lost weight your body was a different shape/ size your body looked different, more ideal
then you would feel happy, confident, and good in your body.
I'm here to tell you as someone who had reached all of her physique goals at one point in her life--being the leanest and lightest I had ever been, I still wasn't happy with what I saw in the mirror.
It still didn't feel like it was enough.
If you find yourself constantly struggling with the scale, food, exercise, or feeling confident in your body this episode is for you.
PS: If you are ready to dive in and take this work deeper, then it's time to set up your free consult. You can email alisha@alishacarlson.com to get started on your own non-diet journey.
This week we are pulling one of our first episodes to share with you!
If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you.
The burden of trying to do everything perfectly can be heavy and cumbersome. Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consuming.
If you're ready to ditch the perfectionistic thinking...which also looks like the all or nothing mindset ---meaning you're either all on and doing it 100% or you're all off, then listen in.
And, if you're ready to apply this to your own life, you can email alisha@alishacarlson.com to learn more.
Food cravings. We've all had them at one point or another.
They come on for a variety of reasons.
2 of the most popular seem to be:
1. When you're super restrictive around food. You have a lot of food rules, 'good' and 'bad' foods, and a lot of 'off limit' foods.
2. When your blood sugar/ hormones are out of whack
You know that feeling when you're just trying so hard NOT to eat the thing?
It feels like you're just white knuckling it. You try distracting yourself with other things...but thoughts of the food keep bubbling up begging you to just give into the craving.
It feels like a constant battle between you and food. This is exhausting, and you know it's causing real problems in your life. It feels like you're constantly either thinking about the food you want to be eating, or you're beating yourself up for blowing it again.
It doesn't have to be this way. You can learn how to navigate your food cravings without always giving in to them, without beating yourself up, and without relying on your willpower.
I'll show you how.
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Ready to create food freedom, a fit and healthy lifestyle, and total life transformation? Email alisha@alishacarlson.com to get started with a FREE consult. _____________________________
Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad.
Rachel helpswomen, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives.
If you've been feeling like your life is too hectic, chaotic, or 'messy' and you find yourself constantly worn out from all the things filling your mind, calendar, and your home, this episode is for you!.
You can connect with Rachel to learn more about working with her:
______________________________________________________ I know you're busy..between running your business, your life, and your family. It often times feels like there is little left at the end of the day to even think about taking better care of yourself.
On top of that, you find yourself constantly thinking about food...your weight...and what you look like. You might even notice you're treating you like a punching bag.
If you're ready to say adios to the constant thinking about food and stressing over the scale so you can have more time and energy for the people and things that matter most, email alisha@alishacarlson.com to set up a chat.
Hey Friend! Welcome back to another episode of the show.
This week we are talking about morning routines. This, by far, is one of the most popular things I end up working with my clients on.
Morning routines have the ability to set the tone for the day, and to put you in a mental and emotional space that feels calmer and less reactionary.
Not to mention, it can be a great way to stack habits that you've maybe been having a harder time implementing otherwise.
There is no one-size-fits all. And there is no right way to do a morning routine.
I'm sharing with you some tips to create a morning routine that works for you and that you'll be able to stick with.
PLUS sharing ONE major mistake I see people make when it comes to dialing in their morning routine.
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Are you ready to take this work and apply it on a deeper level in your own life? Maybe you've been listening for while, half way doing what you're learning...but you know your results would be so much better if we were actually working together. If that's you, I want to invite you to work with me. You can email alisha@alishacarlson.com to learn more.
I feel like i'm either always hungry or I eat to beyond stuffed.
It's like there is no middle ground. When i'm being good and following my meal plan, I usually always feel hungry after I get done eating..but in a moment of weakness when I say to heck with my meal plan, I find myself eating until I am so stuffed.
I'm just so tired of feeling hungry all the time. But I also feel so guilty and mad at myself for stuffing myself until I'm uncomfortably full.
If you can relate, this episode is for you.
Often times, it can be a simple fix of simply adding more food throughout the day. Other times, it can be that your relationship with food needs a little TLC.
And most often, it's both.
If you want to learn more about my non diet approach to food/ exercise, and lifestyle change so you can stop riding the diet roller coaster, email alisha@alishacarlson.com to set up a chat.
Hey friend! Welcome back to The Strong[HER] Way. This week, we are dusting off an episode from last year.
Night time eating/ using food as a 'break' from daily life and strong emotions is something I see quite often with my clients when we first start to work together.
Then they get frustrated with themselves that they aren't losing weight no.matter.what.
Often times these 'bad' habits around food are simply the symptom to something else happening under the surface.
This isn't something that will power alone will fix.
Rather, you need to figure out what is driving the night time eating, and solve for that.
This week, I walk you through exactly how to do that.
Whether you've just gotten to the party or you've been around awhile...
if you are tired of dieting--starting over again, feeling deprived around food, and beating yourself up ---I want to help you break up with dieting, heal your relationship to food and your body...so that you can be the woman you want to be in your life.
Email alisha@alishacarlson.com to set up a chat to take the next step of creating food freedom and life transformation.
Are we connected yet on social? If not, come find me and say hello! I love hearing from you.
In this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition.
You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move), and how to stop chasing aesthetics at the cost of your mental health.
This isn’t just another “fitness tips” episode—it’s a mindset reset and a call to lead your body like a CEO.
What You’ll Learn:
Why lifting heavier + eating more = better results
How mindset—not your macros—is likely your biggest obstacle
What “toned” actually means (hint: it’s not about losing more weight)
Why cardio isn’t the answer for long-term change
How to track real progress beyond the scale
Why detaching from weight loss goals can improve mental health
The role of proper nutrition in muscle growth and energy
How coaching provides the structure and accountability most busy women need
The darker side of fitness: an honest conversation with a former bikini competitor Omega Zumpano
This week I am speaking with friend and special guest, Omega Zumpano. She and I share many things in common, particularly our love for helping other women feel stronger in their bodies and more empowered in their lives.
We were both also former competitors in the fitness world.
This week we are having an honest conversation about the good, the bad, and the ugly of the fitness world, what we are doing now, and how we are helping other women navigate the oft confusing and potentially even unhealthy world of fitness and food.
Omega now spends her time empowering female personal trainers to confidently optimize their clients hormones so that they can serve more women effectively.
You can learn more about what she is up to here: Website -
And, if you like this show, please share it with someone who could use this message too and leave us a review to help us get in front of more people.
Ready to ditch the diet mentality around food and exercise so you can finally feel good in your body, know how to feed yourself without the stress of counting and tracking your food all the time?
I can help you. Simply email alisha@alishacarlson.com to set up a chat to see if my non diet approach is right for you.
Hey friend! I hope your week is off to a great start... This week we are talking about body ideals and swimsuit shopping.
Eeeck.
Society likes to tell you what your body should look like. Why it's your fault you aren't there yet, and what you should do to fix your body.
If you've ever struggled to feel good in a suit or heck in your own body this episode is for you.
And, if you're ready to feel good in your body, have a healthier relationship to food, exercise, and your body, I can help. email alisha@alishacarlson.com to set up a chat.
Hey Friend! Welcome to another week and episode of The Strong[HER] Way. This week we are joined by guest Nicole Hill who specializes in stress and really helping women heal their relationship to stress.
Contrary to what you might think, not all stress is 'bad' or should be avoided. In fact your body needs a little stress to stay healthy and get stronger.
The problem comes with how we are looking at the stress we face , how we are coping with it, as well as how much stress we are under over long periods of time.
So, if you're like the rest of us, and find yourself constantly putting out fires in your life, trying to navigate the different demands on your time and energy, and you want to learn how stress affects your body and how you can use stress to your advantage, you're in the right place.
Grab your favorite drink or pop in those earbuds and head out for a walk while you listen in this week. ____________________________________________________ A bit about our guest Nicole Hill: Nicole helps busy women build strong bodies and minds so they can live their best life with energy and confidence.
She has 17 years in the health and fitness industry as a personal trainer, corporate fitness manager, and now online fitness coach. Nicole strongly believes that a woman is only as strong as her foundation. Her aim is to teach women how to lift weights and support their body's needs.
Ready to ditch the dieting, finally feel good in your body while creating food freedom, fitness, and overall life transformation, you can set up a time to chat with me by emailing me directly alisha@alishacarlson.com or DM me on IG/FB