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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?
Are you sick of your clothes not fitting and wish that you felt like yourself again?
Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?
I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids!
You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals.
Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself.
I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you!
If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms...
Feel better in your clothes and about what you see in the mirror...
Results that are undeniable like more energy to serve your family well,
Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you!
Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together!
Episodes
239 episodes
Why the Scale Is Sabotaging Your Fitness Progress (And What to Focus on Instead)
In this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction.Whether you’re a busy mom chasing confidence, stre...
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Episode 239
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27:30
![The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women Artwork](https://www.buzzsprout.com/rails/active_storage/representations/redirect/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaHBCTGhEalFjPSIsImV4cCI6bnVsbCwicHVyIjoiYmxvYl9pZCJ9fQ==--d232537680973bf18acce0ef783f3a2d36dc5cdc/eyJfcmFpbHMiOnsibWVzc2FnZSI6IkJBaDdDVG9MWm05eWJXRjBPZ2hxY0djNkUzSmxjMmw2WlY5MGIxOW1hV3hzV3docEFmcHBBZnA3QmpvSlkzSnZjRG9MWTJWdWRISmxPZ3B6WVhabGNuc0dPZ3h4ZFdGc2FYUjVhVUU2RUdOdmJHOTFjbk53WVdObFNTSUpjM0puWWdZNkJrVlUiLCJleHAiOm51bGwsInB1ciI6InZhcmlhdGlvbiJ9fQ==--bfdad5b04912fa8a9db85eb3989e46c5908e2723/CoverArt%20JPEG%203000px.jpg)
The 10 Principles of Intuitive Eating—My Honest Take for Moms with Fitness Goals
Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes.In this episode, certified health and lifestyle coach Alisha Carlson breaks down the ...
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Episode 238
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35:17
4 Fitness Shifts for Women 30+ Who Want to Stay Strong, Lean, and Energized
Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body.If you’ve been feeling more tired,...
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Episode 237
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24:12
Struggling with brain fog as a busy mom in perimenopause? w/ Expert guest Dr. Alina Fong
In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impac...
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Episode 236
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58:10
Why more willpower isn't the solution for sustainable fat loss as a busy working mom
In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or l...
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Episode 235
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16:21
How to leverage shorter workouts to actually get better fitness results
If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you.This week, we break down how to maximize your fitness with short, effective workouts ...
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Episode 234
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15:36
How you're accidentally teaching your kids to be people pleasers
In this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life.You'll learn why modeling self-car...
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Episode 233
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26:30
How to navigate perimenopause with power and calmness being a busy working mom (Guest Elizabeth Katzman)
In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence....
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Episode 232
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54:24
Empower yourself to make these 3 lifestyle changes to manage your PCOS naturally
In today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance. She breaks ...
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Episode 231
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19:35
How to Measure Progress Without Obsessing Over the Scale as a busy mom
In this episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth.If you’ve ever found yourself spir...
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Episode 230
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25:03
Getting Fit After 30: The Surprising Role of Protein and Mental Discipline
In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weigh...
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Episode 229
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23:17
Discover how to fast successfully as a woman for metabolic health
In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting. But this isn’t your average intermittent fasting chat. <...
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Episode 228
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57:25
How to get over not feeling motivated to work out as a working mom
We’ve all been there—you know you should work out, but you just don’t feel like it. Maybe you’re exhausted, busy, or just not seeing the results you want. In this episode of The StrongHer Way, Alisha Ca...
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Episode 227
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28:47
How to Break Free from Diet Culture & Anti-Diet Extremes w/author Lori Brand
In this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes o...
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44:28
Why Diets Fail: How to Eat More, Stress Less & Find Food Freedom (Throwback Episode)
The Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way, Alisha...
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Episode 226
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24:33
Make Time for Yourself this week Without Feeling Selfish as a busy working mom
In this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle. I unpack the guilt that often comes with prioritizing self-care and share the mindset...
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Episode 224
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18:05
For a lean and sculpted look, stop believing these 3 fitness lies
If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the thr...
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Episode 223
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25:41
How to stop second guessing yourself to make more confident decisions as a working mom w/ Tami Imlay
In this episode of The StrongHer Way, I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life’s big decisions. We ...
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Episode 222
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44:23
Juggling Work, Family & Life: How to Stay on Top Without Burning Out
Finding Balance: Time Management Strategies for Busy MomsIn this episode of The Strong Her Way, Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed.
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Episode 221
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18:14
How to Get Toned and Build Muscle Definition Without Obsessing Over the Scale as a Busy Mom
Ever wonder why your weight loss efforts don’t always give you that lean, defined look? In this episode of The StrongHer Way, I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka ...
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Episode 220
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16:25
How gut health can reduce bloating, balance hormones & boost energy
In this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues.
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Episode 219
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50:58
Effective delegation strategies for busy moms to reduce the mental load
In this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms. She emphasizes the importance of sharing household management tasks to reduce mental load and enhance fa...
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Episode 218
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21:48
How to boost your core and pelvic floor health with these simple exercises w/ Dr. Jena Bradley
In this episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms...
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Episode 217
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20:36
Reset your health and fitness with these 6 simple strategies
In this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off. She shares why this is the perfect time to refocus on your routines and mindset, offerin...
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16:42
Learn How to Love Your Body While Pursuing Health Goals (REPLAY w/ Mindset Coach Risa Haasbroek)
In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness. Risa shares how shifting her mindset changed her relationsh...
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Episode 215
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50:38