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
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. What’s changed is your biology.
In this episode, Alisha Carlson breaks down the powerful connection between mindset, muscle, and hormonal health especially for women after 35. She dives into how strength training, when paired with the right mindset, becomes one of the most effective tools for personal transformation and long-term energy, confidence, and resilience.
You’ll learn how to train with your hormones instead of against them, the mindset shifts that drive consistency, and how to create sustainable systems that fit real life.
Because the biggest transformation doesn’t start in the gym — it starts in your mind.
What You’ll Learn
- Why strength training is non-negotiable after 35 for hormonal balance and bone health
- The science behind muscle as “the organ of longevity” (Dr. Gabrielle Lyon)
- How to train smarter using your cycle or life stage (Dr. Stacy Sims)
- The mindset and identity shifts that make consistency automatic
- How to build systems that support your strength in: body, mind, and life
- Practical tips for lifting heavy, eating enough protein, and recovering well
Key Takeaways
- Transformation starts in your mind, not just your workouts.
- Muscle isn’t bulky , it’s protective.
- Overwhelm and “go hard or go home” thinking can block progress.
- Your hormones aren’t the enemy, they’re a roadmap to smarter training.
- When you strengthen your mindset, your consistency follows.