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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
279 episodes
4 essential health pillars for women over 35 to support your body naturally
Understanding Perimenopause: How Estrogen Impacts Muscle, Fat & Fitness in Women Over 35In this solo episode, we break down what’s really happening in your body during perimenopause, and why it’s not “just aging.”...
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Prevent GLP-1 Muscle Loss: 3 non negotiable strategies for women over 30
If you're on a GLP-1 medication or seriously considering one there's a conversation about muscle loss that nobody might be having with you clearly enough. GLP-1 muscle loss is real, it's measurable, and for women over 35, the stakes are higher ...
Strength training for women after 40: Why your goal might be all wrong
What if your workouts weren’t about how you look, but about how long and well you live?In this episode of The Strong(HER) Way, Alisha Carlson challenges traditional fitness culture and invites you to rethink your approach to exe...
Busy Moms Over 35: Creatine and 4 Reasons You Need It
If creatine has crossed your radar but you've always assumed it was for someone else aka the guy at the gym, the serious athlete, not you... this episode is going to change your mind.Alisha Carlson breaks down exactly why creatine for wo...
How to Stop All or Nothing Thinking: The Brain Science Behind Why You Keep Quitting on Yourself
If you've ever told yourself "I'll start fresh Monday" after one off day — this episode is going to change the way you see yourself.Today we're diving deep into the brain science behind all-or-nothing thinking, and why so many high-achi...
Micro Workouts: The Fitness Trend That Finally Works for Busy Moms
If you’ve ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We’re diving into micro workouts (also called exercise snacks) — short, intentional bursts of movem...
Reclaim Your Fitness Identity: How to Get Back Into Working Out After 35
Have you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentles...
Strength Training, Smarter Nutrition, and Better Sleep: How to Actually Thrive During Perimenopause
You're doing everything right. You're moving your body, eating reasonably, getting some version of sleep. And yet your midsection has opinions, your energy is gone by 2pm, your sleep is wrecked, and your mood is doing things you don't recognize...
Why "Good Enough" Fitness Actually Works for Busy Moms
You know the drill. Monday you're all in the workouts are scheduled, the meals are prepped, the alarm is set for 5 AM. By Thursday you've missed two sessions, eaten cereal for dinner, and you're already mentally drafting your "starting over Mon...
How Perfectionism Fuels Clean Eating Obsession in Millennial Moms
What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating dis...
6 Ways Busy Moms Over 35 Build Muscle and Lose Body Fat Sustainably
If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you.You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to...
Realistic morning routines for moms over 35 and the sleep secret that changes everything
Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines a...
Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health
In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools ...
New Year Fitness Goals for Women Over 35: Build Habits That Last Beyond January
Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact f...
Holiday Eating Without Guilt: How Busy Moms Can Break Free from Food Stress
Holiday Eating Without Guilt: A New Way to Navigate the HolidaysThe holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food.In this episode, I’...
Why budgeting feels like a money diet and how to break free w/ The Budget Besties
Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming.In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern bu...
How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause
Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still en...
Build Momentum Now: Why Waiting for January Sabotages Your Health and Fitness Goals
In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset,...
Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones
In this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods. Learn the signs of c...
How Women 35+ Can Improve Sleep, Reduce Stress, and Boost Hormones Naturally
In today’s episode, Alisha Carlson breaks down one of the most underrated tools for women’s health, fat loss, and hormonal balance: rest. If you’ve ever wondered why your workouts feel harder, your cravings feel stronger, or your energy ...
Strength training for women 35+ : hormones, muscle, and mindset, the new formula
Have you ever caught yourself saying, “I used to drop five pounds in a week,” or “No matter how clean I eat or how hard I train, my body just doesn’t respond the same anymore”?You’re not broken and your willpower hasn’t gone missing. Wha...
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 power...
Redefining Fitness and Body Image in Perimenopause for women over 35
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 bal...
How to build confidence and beat procrastination as a woman over 35
Do you ever catch yourself stuck in your head overthinking every move, second-guessing your decisions, or waiting to “feel ready” before taking action?In this episode, Alisha Carlson dives into how overthinking holds women back fr...
3 Strategies to Make Healthy Eating Easier as a Busy Working Mom Over 30
Meal planning as a busy mom doesn’t have to be perfect or Pinterest-worthy. In this episode, Alisha Carlson shares how to break free from the perfectionist mindset and make meal prep practical, sustainable, and manageable for real life.