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
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. Sound familiar?
In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably.
In This Episode, You'll Learn:
✅ Why your metabolism changes after 35 (and it's not what you think)
✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss
✅ How to eat MORE and still lose fat (yes, really)
✅ Why comparing yourself to your younger body is keeping you stuck
✅ The exact training style that works best for women over 35 (hint: it's not more cardio)
✅ How to let go of all-or-nothing thinking and embrace "good enough"
We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it.
This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out.
What You'll Discover:
The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you.
Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35.
How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35.
The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters.
Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale.
Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300