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
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 framework that helps busy moms over 35 build sustainable fitness habits that actually stick.
If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January.
What You'll Learn:
✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January)
✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions
✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes
✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout
✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims)
✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines
✅ How to track progress beyond the scale with metrics that actually matter for long-term health
Resources Mentioned:
Book: Atomic Habits by James Clear
Program: The Strong[HER] Way Coaching Program → thestrongherway.com/fitandfueled
Special Offer: Use code TSW300 to save $300 on enrollment
Ready to break the cycle and build habits that actually last? Here's how to start:
- Define your identity (not just your goals) - Who do you want to become?
- Choose your Foundational Three habits - Make them small and specific
- Create habit stacks - Attach new behaviors to existing routines
- Track your identity votes - Build evidence of who you're becoming
- Get support - Don't try to do this alone
Want more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled
Connect with Alisha:
🌐 Website: thestrongherway.com
📧 Email: alisha@alishacarlson.com
📱 Instagram: @thestrongherway @alishacarlson_