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
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 for women—especially in their 30s, 40s, and beyond.
Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks.
We also dive into:
- Why rucking is powerful for fat loss without overtraining
- How outdoor exercise and walking with weight can reduce stress and anxiety
- The importance of proper footwear and gear for injury prevention
- How rucking can be a social activity that builds consistency
- Common myths about exercise, weight loss, and “needing more intensity”
- How women over 35 can use rucking to support bone density and long-term health
Kayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts.
If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness.
Connect with Kayla:
Website: https://kaylagirgenrd.com/
TikTok: https://www.tiktok.com/@kaylagirgenrd
Facebook: https://www.facebook.com/kaylagirgenrdld
Instagram: https://www.instagram.com/kaylagirgenrd/
YouTube: https://www.youtube.com/@kaylagirgenrd
LinkedIn: https://www.linkedin.com/in/kaylagirgen/
Buy her brand new book here! —> https://amzn.to/3LZTMB2