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!
The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
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 real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.”
Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.
You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.
🎯 What You’ll Learn:
- How intuitive eating and fitness goals can coexist
- Why rejecting the diet mentality is the first step to food freedom
- How to understand hunger signals and emotional triggers
- Why food should be satisfying—not just “clean”
- What it means to practice gentle nutrition without extremes
- How to exercise for strength and energy—not just calorie burn
- How moms can set the tone for generational food confidence
💬 Key Quotes:
- “This isn’t a bash on intuitive eating—it’s a deeper take.”
- “Food is neutral. It’s just food.”
- “Quieting the food police is huge for breaking shame.”
- “You can have food freedom and structure.”
- “This is about making peace with food and progress.”
🕒 Episode Chapters:
00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next
🔗 Connect with Alisha:
- Instagram: @alishacarlson_
- Website: www.alishacarlson.com