The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women – Details, episodes & analysis

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Hey mama!

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. 

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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?

If so, I want to invite you to book a free call with me today!
Click here to reserve your spot

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Hey friend!

I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh! 

Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids. 

Over the next several weeks, we will be making changes. In the meantime, enjoy some of our most popular episodes over the past few years!

If you have topics, questions, or guests you'd like to see featured here on the show, shoot me an email---- alisha@alishacarlson.com

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Hey Friend!

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.

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FB:  https://www.facebook.com/thealishacarlson

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Hey friend,

Let me ask you a question..

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.

Grab your free copy of The Mindful Eating Project

Connect with me here:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

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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. 

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Hey friend, 

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. 

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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:

https://www.redefine-love.com/

https://www.facebook.com/groups/redefinelove

https://www.facebook.com/sarabethwald/

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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.

email alisha@alishacarlson.com to get started

And come hang out with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

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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.

Connect with me:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE here.