Alisha unpacks how hormonal changes in perimenopause affect your stress response and why high-intensity-only training can actually work against women over 35.

Then she lays out exactly how Zone 2 cardio supports hormonal balance, blood sugar regulation, cortisol management, and brain health using evidence-based research you can act on today.

Whether you are navigating perimenopause, dealing with stubborn energy crashes, or just done with approaches that leave you exhausted, this episode gives you a smarter framework for fitness that works with your biology, not against it.


WHAT YOU WILL LEARN:

- What Zone 2 cardio is and exactly how to find your zone using the simple talk test
- Why VO2 max is the strongest predictor of longevity and how dramatically it can be improved at any age
- How declining estrogen in perimenopause affects your cortisol response and why that makes high-intensity-only training backfire
- The cortisol-belly connection: why chronically elevated stress hormones promote visceral fat storage in women over 35
- How Zone 2 training improves insulin sensitivity and blood sugar regulation, especially for women in perimenopause
- The BDNF connection: why aerobic exercise at Zone 2 intensity is one of the best tools for protecting brain health and reducing dementia risk
- How to stack Zone 2 with strength training for the best metabolic and longevity outcomes
- The identity shift that makes sustainable fitness finally possible for women who are done starting over


THIS EPISODE IS FOR YOU IF...

- You are a woman over 35 who trains hard but still feels exhausted, inflamed, or stuck
- You are navigating perimenopause or menopause and noticing your body responding differently to exercise
- You struggle with belly fat, poor sleep, or blood sugar crashes despite consistent effort
- You have been stuck in all-or-nothing fitness cycles and want a sustainable, non-diet approach
- You want evidence-based strategies that work with your hormones, not against them

If today's episode shifted something for you, there is a next step waiting.

We are building a focused, affordable micro course for women over 35 who want to build a sustainable fitness foundation that actually works with their hormones, not against them. Zone 2, strength, nervous system regulation, blood sugar management: all of it in one place, without the overwhelm.

Join the community now to be the first to know when it launches and get access to the founding member offer.

facebook.com/groups/thestrongherwaysisterhood

Ready to go deeper right now? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled or connect on Instagram @thestrongherway.




**5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom**

In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom!

Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy.

Whether it’s:
- Squeezing in movement
 -Improving your mindset
 -Making nutrition work for you

These micro habits fit into even the busiest schedule. Get ready to start feeling more like yourself again —without overhauling your whole life. 

Perfect for the on-the-go mom who’s ready to stop surviving motherhood and start thriving in motherhood!

Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods.

Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU.

Ready to take what you’re learning on the podcast and apply it to your own life? 

Head to thestrongherway.com/fitandfueled

Hey Friend,

Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work.

The relationship you have to yourself is the foundation from which every other relationship flows. It informs the way you think and feel, and everything you do.

This week I am sharing bits and pieces of that talk with you so you can begin implementing it today to make lasting changes in the key areas of your life so you can show up as the best version of yourself for what matters most.

If you're ready to take what you're learning here and apply it on a deeper level to your own life, you can learn more about my non-diet approach by heading to alishacarlson.com (where you can also set up your FREE consult)

Are we connected on IG and FB yet?

In this insightful episode I am chatting with a friend of mine about how we can mindfully master the holidays. 

We recorded this episode late last year, but there were just too many good tips and mindset shifts not to share. 

So whether you are listening to this around the holidays or not, you are sure to find solid strategies to use to during any stressful season of life. 

Learn how to master your mindset, prioritize self-care, and stay connected to community even when life feels like it is going a million miles a minute. 

Thanks for hanging out, enjoy!

Grab your FREE download--3 Time Wasting Mistakes [nearly] Every Busy Woman is Making, and how you can avoid them at alishacarlson.com

IG: @alishacarlson_
FB: @thealishacarlson.com

Hey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating.

Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in.

This creates a toxic relationship with food because it steals the joy of eating and moving your body by replacing it with feelings of guilt or shame.

Meanwhile when we mess up and eat off plan or find ourselves overeating/indulging, we feel like we have to make up for it by exercising to burn those extra calories.

It turns exercise into punishment, and gives food too much power over you. Which keeps you on the endless hamster wheel of dieting.

The other mindset we will be chatting about is the 'oh screw it' mentality. This is closely linked to all or nothing thinking and is rooted in perfectionism. It's the idea that if you mess up, you might as well keep going. Which then often leads to over-correcting eventually with severe restriction of food and a vow to get back on track.

We know this stuff doesn't work long term, but we keep going back to it because it's all we've known....until now.

Your healthy lifestyle should feel as easy and doable as an unhealthy one. I can show you how.
Email alisha@alishacarlson.com to set up a consult.

Connect with me:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE here. 

Hey girl! So you've decided you're over counting calories, fed up with tracking your macros, and ready to break up with the scale for good...but you have no idea where to start...

If that is you, you're in the right place! On today's show I share some of my top non dieting tips for beginners. You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction.

I promise you, it's so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you've ever tried.

Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine--depending on the time of day ;) and hit play!

You listened and you're ready to take the next step...

Head over to alishacarlson.com to snag your 30 Day Mindful Eating Project Kit!!



and if you want to hang out on social, you can find me on:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

For inspiration:

Pinterest: http://pintrest.com/alishacarlson 

Hey friend!

This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful.

Whether you've found yourself deprived and ordering the salad when you really wanted to get the burger

OR

you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO..

This episode is for you.

I unpack the reasons why you're making either decision and show you how to slow down, check in with yourself, and make the BEST decision for you and your body... which, sometimes, may actually be the burger.

Grab The Mindful Eating Project Kit here FREE!

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

For inspiration:
Pinterest: http://pintrest.com/alishacarlson 

Hey Friend, 

Believe it or not there is a science to human behavior. 

Welcome back for another episode of The Strong(HER) Way!

Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read it. )

I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits. 

I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.

If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!

And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle. 

Bad habits, we all have them in various forms. Some are more obvious than others, yet they all in some way trip us up and keep us from being the strong, fierce, and beautiful women we were created to be.

Whether they are bad behaviors you picked up around food, exercise, or your thoughts, you can break them and replace them with better habits more aligned with your goals.

In today's show, I share with you how pruning my lavender taught me some pretty valuable lessons about pruning bad habits from my life and letting dead things go.

What do you need to prune in your life? What bad habits need to die? What are you willing to let go of so you can grab hold of what you were created for?

Pruning is a painful process and sometimes we even have to let go of the "good" things so we can grab hold of the best things.

Even if you're not into gardening, you will get so much value from today's show!

Let's get social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: linkedin.com/in/alishacarlson

Ready to be confident, healthy, and eat whatever you want without keeping track of calories or macros?

Head to alishacarlson.com to learn more about a brand new 30 Day Program I've put together just for you! And best part? You can get your hands on it for less than a buck a day!

Raise your hand all you go-getters and action takers. I see you. 

We are like the energizer bunny, we could literally just keep going and going and going.. doing all the things. Especially if the action gets rewarded and it promises to yield the results we want in our lives. 

Here's the deal though: we weren't created to just do. We were created to be.. joyful, peaceful, free, content. 

Often times we end up doing in the hopes it will yield a feeling we want about ourselves, about our lives. 

It never works this way. 
Now I'm not saying you can't reach whatever goals you have for yourself in 2022 focusing just on the actions and the doing, but I am saying there is a more fun and more effective way to set your goals and achieve them. 

In this week's episode I show you the importance of paying attention to how you're doing things and who you are being while doing them. As well as  how to 'be' in your life more while doing less and still crushing your goals. 

Ready to take this work deeper? email alisha@alishacarlson.com or come find me on social media: 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Grab The Mindful Eating Project FREE 

Alright all you perfectionist in recovery...this episode is for you! In fact, right here, right now, we are no longer identifying as perfectionist. We reject that as part of our identity. 

On the show this week we are talking with Ronica Cormier about overcoming our own perfectionist tendencies and how to identify perfectionism in our kids. She also shares with us the dangerous downside of perfectionism if left unchecked as well as the top signs you (or your child) might be a perfectionist. 

A little about our guest today...
Ronica Cormier is an Academic and Accountability Coach for Christian Teens and Young Adults. She helps teens and young adults to develop a game plan for conquering school- life, goals, time-management, college, relationships, friendships, organization, and life skills all while integrating faith. 

Ronica is passionate about empowering young people with the tools they need to be successful. She does this through her podcast Real Talk For Teens and Young Adults, virtual bible studies for both teens and young adults, personal 1 on 1 coaching, and her LIVE courses. 

Ronica just released an amazing FREE resource for parents of students who are transitioning to middle school. Grab your Success Accelerator For Students Guide today to get 12 tips to prepare for the transition to middle school. 

GET MY GUIDE!

For parents that want to get more in-depth guidance and support with implementing the necessary tools for successfully transitioning to middle school click the ling below for more information on my NEW Success Accelerator Program For Students. A LIVE 12-week program covering every skill your student needs to be successful in middle school and beyond!

LEARN MORE ABOUT THE SUCCESS ACCELERATOR FOR STUDENTS PROGRAM!

Learn More: http://ronicacormier.com

IG: https://instagram.com/ronicacormier82

Mama Tribe: https://www.facebook.com/groups/parenthang/

Facebook: https://www.facebook.com/ronicacormier82

Podcast: http://bit.ly/realtalkwithronica

Hey friend!

Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals.

I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining.

I hope this episode blessed you and gave you some food for thought in how you want to approach this area of your life.

If you like what you're hearing on the show, and you want to take this work deeper to apply it to your own life you can book a call here to learn more about the non-diet approach I've been using in my own life and in my practice for the past 6 years.

Hang out with me on Instagram or Facebook!

 Infertility is a journey that many women know all too well. Jen Cougill, once a Physician Assistant and now a holistic health coach, joins me to share her struggle with infertility and exactly what she did to get pregnant .

 With a focus on hormone balance and gut health, Jen and I discuss the pitfalls of diet culture, the necessity of managing stress, and the need for personalized approaches in women's health.

Jen shares her own journey of infertility to motherhood, the exact things she did to help her body be healthy enough to carry her children, and practical strategies you can start to implement today.

If you want to learn more about working with Jen Cougill, you can do that here!

If you've been listening to the show for a while and know you are ready to take this work even deeper, you can book your free call with me here. 

In this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods. 

Learn the signs of chronic inflammation, why it hits harder during perimenopause, and how simple, anti-inflammatory food swaps can improve energy, mood, digestion, and metabolism. This is your practical, evidence-based guide to feeling good in your body during the holidays.

What You’ll Learn:

• The most common signs of inflammation women overlook (bloating, fatigue, cravings, puffiness, joint aches)
• Why perimenopause increases inflammation (based on research from Dr. Tyna Moore, Dr. Gabrielle Lyon, and Dr. Stacy Sims)
• Simple anti-inflammatory food swaps that fit into a busy mom’s life
• How to build a holiday plate that supports your hormones
• Easy ways to reduce inflammation during Thanksgiving without restriction
• The best protein, fiber, and healthy fat choices for stable energy and fewer cravings
• Holiday strategies to reduce alcohol-related inflammation
• How to use leftovers to stay on track and avoid post-holiday crashes

Learn more/ sign up for our coaching program as a founding member! 

Hey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause.

In part 1 we discussed what menopause is and isn't. As well as the peri-menopause years which can be up to 7-10 years BEFORE you actually go through menopause. In this episode we are focusing more on the practical things you can do with nutrition, exercise, and lifestyle management to support your body as it goes through these hormonal changes.

If you want to connect with Stasi or learn more about what they are doing at Gennev, you can click the link.

________________________________________

Ready for this to be the year of FOOD FREEDOM and feeling good in your body independent of what the scale says.

If you're tired of letting the scale dictate your mood and basically every other area of your life, then I want to invite you to

1. grab your free ticket to the Ditch the Diet Summit happening February 17-19

2. Message or email me to set up a free chat to learn more about my non diet approach and how it can help you get to the root of your food issues so that you can get your life back.

Email: alisha@alishacarlson.com
IG
FB

Hey friend!

Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you!

The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought I was just living a healthy lifestyle.

It wasn't until I heard that quiet, still small voice show me the reason sticking to my healthy lifestyle was so hard was because I was dieting but calling it a lifestyle.

If you find yourself in that place. Hopeless. Desperate. Tired of feeling discouraged and defeated, I see you. There is a better way, and it all starts with ditching the diet and the diet mindset.

Let's dive in!

Join The StrongHER Way Sisterhood
Book a call to work with me

Hey friend! Happy Monday. 

This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves.

They've tried 'just getting up earlier' only to find their kids also get up with them..(I've been there) A lot of the time they just end up feeling more frustrated and annoyed. And still not exercising or making healthier choices around food.

It's time we ditch the idea we have to make all of the changes at once. That you have to do it all perfectly, and that you need your day to go according to your plan in order for you to be successful in this area of your life.

You'll be the most successful at this when you:
- drop perfectionism and all or nothing thinking
-do what you can do each day
-stop putting pressure on yourself to make all the changes all at once
-and, you focus on making small changes, consistently.

Share this episode with another busy mama who needs to hear this!
And, if you're ready to take what you're learning here on the podcast and apply it deeper to your own life and goals, message me on IG or FB or email alisha@alishacarlson.com to learn more about my non diet approach to help you create food freedom and feel more confident in your body + your life. 

If you're newish to the non diet approach to food, then this concept may be brand new as well and feel a tad foreign. I know it did for me when I was unlearning years of dieting and eating based on external cues.

Dieting silences our ability to 'hear' the signals our body is sending. Not to mention the mental and emotional mess it creates with fear around being hungry, over eating, and eating the 'wrong' thing.

Today we are going to explore how you can use the hunger scale to reconnect with your body's hunger and fullness cues. This, like so many other concepts I teach is more like a practice, something you try again and again until it becomes more natural. And it's also a skill.  So don't beat yourself up if you mess it up or if it doesn't click right away.

That's a normal part of the learning process.

I would love to help you apply this and all the other material covered on the podcast at a deeper level. If you're ready to get started today, you can email alisha@alishacarlson.com or connect with me on IG and FB (links below)

you can also snag your FREE Mindful Eating Bundle at alishacarlson.com (which has a copy of the hunger scale you can use for reference).

Cheers to living that non diet life and showing up to live yours!

Mindful Eating Bundle:  https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Tell me if this sounds familiar:

You're tracking your food (either calories or macros likely)
You're trying as hard as you can to eat "clean"
You're going low carb
You don't eat after a certain period of time to avoid unwanted weight gain

You're literally doing all the things. Trying so, so hard. Yet, not seeing the results you were promised. 

It's looking like you may even need to start eating something different than the rest of your family. But, as it is you have a hard enough time getting a healthy meal on the table for everyone at a reasonable hour. 

If it were just you, it would be no biggie to abide by all those food rules, but it's not. 

Food, which you love, has become such a stressor for you. 

This "healthy lifestyle" you have started is starting to feel more like a ball and chain. 

You just want it to feel easy and doable. 
To be less stressful. 
 
Well, you're in luck, this week on the show I give you some practical advice on how to have a stress-less relationship with food. 

Food should be easy, doable. Not stressful. 

Are we connected? Come hang out with me...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

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

Do you find yourself quietly comparing what you look like to other women?

Whether it's us judging ourselves against people we know or not, comparison is a no-win game.
This is especially true if we are comparing ourselves to photoshopped and filtered images on Instagram!

If we aren't careful, those negative feelings can take over our lives. It's all we think about, and end up obsessing over how to 'fix' our bodies to fit more with what the current ideal body standard is of the moment.

Needless to say, spending so much time and energy comparing what we *think* we look like against how others look is a waste of our precious time.

What you might not know is that those negative feelings you have about yourself are all inside your head. Our feelings are generated by the stories we tell ourselves over and over again.

This means though, you can change how you feel about your body without ever changing it by simply changing the story you are telling yourself about how you look.

The first step is to neutralize negative thoughts, and that is exactly what I share with you in today's episode!

Grab your favorite drink, hit play, and get ready to change those toxic thoughts.

Let's hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Get my brand-new ebook to help you learn the basics of intuitive eating!

https://alishacarlson.com/tmephandbook/

Hey Friend, you're in for a special treat today! This week we are interviewing client, friend, and colleague Elizabeth Shafer of Tandem Life Coaching.

Elizabeth and I started working together last summer. She initially reached out to me because she wanted to lose weight without dieting.

She had tried all the fad diets. She had tried what she thought was Intuitive Eating (but was really the screw it diet).

And, she was ready to shift her focus from the scale to create long term, lasting lifestyle changes.

As a busy mom, wife, and female entrepreneur Elizabeth wanted a healthy lifestyle that would fit into her packed schedule.

She wanted to think about food and her body less while feeling more confident not in her body but also around food.

This is an inside look at her journey of working with me to create a healthy lifestyle as well as creating more work life balance so she can take care of herself while also taking care of her family and her business.

If you are interested in learning more about Elizabeth go to https://www.tandemlifecoach.com/

And, if you're ready to have your own success story, you can learn more about my non diet approach and working with me by heading to https://alishacarlson.com/

For daily inspiration and strategies follow along on Instagram!

Hey friend, I have a serious question for you... ok, it's not maybe *that* serious, but it could be.

Are you dieting?

now, before you completely dismiss this with a firm no, do you answer yes to any of these:

-I get bummed if the scale doesn't reflect all the hard work I've been putting in
-I feel bad if I eat something I know I shouldn't
-I sometimes feel like I have to earn food or make up for eating bad foods with extra exercise or by skipping a meal

This list is definitely not exhaustive, but are some of the more common ways I see the diet mindset showing up in my clients.

This week on the show, we are looking at some of the most common diet mindsets and behaviors around food PLUS I'm giving you simple mindset and behavior swaps you can start applying today.

Food and movement are meant to nourish us and support us in the rest of our lives...not be our whole lives.

Giving yourself the gift of a fit and active lifestyle can be just that, a gift. A true blessing. But, if we aren't careful they can also become a huge burden. Let's not use them against ourselves, shall we?

What to do next?
1. Listen to the show
2. Grab The Mindful Eating Project FREE
3. Sign up to work with me by emailing alisha@alishacarlson.com
4. Connect on Social Media:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Forget stress management techniques. Eliminate stress all together with The Stress Coach, Emily Wagner. On this week's show, we chat about ways you can not only manage your stress as a boss minded mom, but how to eliminate stress from your life for good so you can keep chasing those dreams and show up as a better version of yourself for your family and your purpose.

Emily shares with us the surprising ways stress might be showing up in your life without you even knowing it, and gives us practical and simple strategies to uproot stress entirely.

You can learn more about Emily Wagner by following her on Instagram @coachemilywagner or by visiting her youtube channel where she coaches you through ways to alleviate stress for good so you can achieve your goals as the ambitious, go-getter mama you are!

xx,
Alisha

PS. Join The Strong[HER] Way community 

Hey friends! 

Ok, this is something you've probably not given much thought to (I know I hadn't) when it comes to your current health and fitness goals... you ready for it?!

It's your feelings. Well, your emotions. But basically the same thing. 

Did you know that the overarching feeling you have right now about your goal or yourself will be exactly what you feel when you reach your goal? 

Yep, that's right. If you feel anxious, disappointed, or insecure right here, right now, you will STILL feel anxious, disappointed, and insecure when you reach the goal--I especially see this with the women I work with around their weight/ body's. 

They think (and I once did too) that if they were just 15 pounds lighter, or could tone up a bit, then they would feel more confident. 

But that is not how it works.

Because, what you feel now, is what you will feel once you get to your goal. And often times, just more magnified. 

So, if you truly do want to feel happy and confident and secure in you and your body. You have to change the emotional fuel that is fueling your goals. And that is what I show you how to do in today's episode.

Ready to take this work to the next level?
Email alisha@alishacarlson.com to learn how

You can also connect with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friend!
This week we are diving into Diet Mindset #3: focusing on the scale or what you see in the mirror > than your daily actions and behaviors.

The obsession with the number on the scale or always seeing our bodies change can be draining. We can easily fixate on the results to the detriment of celebrating the every day, baby steps we are taking toward our goals + results.

If you've ever felt like you've been "doing all the right things" and not seeing the scale budge..or perhaps worse yet seeing it go in the opposite direction, then this episode is for you.

We talk about:
 how to shift your focus to celebrate the every day wins
stay focused and motivated in the midst of the journey
how to not let your results/ lack of results rule your life
how to create sustainable habits for the long haul

If you're ready to take this work even deeper, then I want to invite you to work with me in my 1:1 coaching program. We will break down this (and the other) diet mindset, while creating healthy, sustainable habits around food + exercise.

It's time to break up with dieting once and for all so you can live the big, audacious life you were meant for.

email alisha@alishacarlson.com to get started

And come hang out with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hello, my friend! It is great to be here with you this week.

Today, we are going to be talking about something that I see a lot with my clients when it comes to their new habits or creating change in any area of their life.

It's super sneaky, subtle, and chances are you won't even realize it's happening.

The one way you will definitely know is by how you feel.
Let me paint the picture for you.
you set the goal to exercise more.
You're stoked. Feeling on fire. You're more motivated than ever to finally make this change stick and become that fit mama you always knew you were.

You get the workout plan.
Start working out for a few days, you're still feeling pretty good.
Then you hop on the scale to see how all that hard work is paying off.

The scale hasn't budged. You're feeling so frustrated and defeated.
The next morning, you're not feeling quite as motivated to workout.
You decide to sleep in instead.

Then instead of eating that healthy breakfast you planned for yourself, you decide to hit the Starbucks for a mocha and a slice of banana bread.

What changed?

The way you were thinking about your goal and all the baby steps to get you there.

When we are feeling motivated, it is usually from the belief that we WANT this goal, and we want to and are willing to do whatever it takes to get there.

The lack of motivation comes from feeling like we have to do x,y,z in order to get to the goal.

It starts to feel more like punishment and like something we should do. Rather than a privilege and something we get to do for ourselves and our greater purpose.

if this sounds familiar. Or if you're experiencing a general sense of dread or heaviness around your goals it might be time for a thought tune up.

Ready to ditch the diet mentality and create a healthy lifestyle that finally sticks? I can help. Email alisha@alishacarlson.com to get started.

And, if you wanna connect on social, you can do so here:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Hey loves! This week we are discussing cheat meals and finding too much satisfaction in food. The idea of cheat meals or days is becoming increasingly popular in the mainstream fitness and health world. And today I share my thoughts on whether or not to include them. 

Plus, if you are someone who tends to feel a little too excited by food and find it hard to control yourself around certain foods I give you some perspective on what is driving that behavior and a practical way you can stop that behavior without really even focusing on it. 

If you ever tend to feel too out of control around food, this episode is for you! 

If you're ready to take this work deeper and get started on your own non diet journey, email alisha@alishacarlson.com

And if you want to connect over on social, you can find me here:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Become a mindfulness boss with these two concepts: speed bumps + body scans. Slowing down even a couple of seconds can make all the difference when it comes to habit change and breaking toxic patterns that end up sabotaging our results. 

This week, I break down both concepts and dive deeper into how to do each, when to use them, and why they will help fast track your progress to creating more food freedom and life transformation. 

You can use these together or stand alone to create more self-awareness around your daily actions and decision making process. 

If you're ready to take what you're learning here, and apply it on a deeper level to your life and goals, you can email alisha@alishacarlson.com or shoot me a message over on IG or FB. 

Web: https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

What an episode! I had so much fun recording this episode with Alisha Carlson.  We talked about ways to love and honor ourselves, our desires, and body in an empowered way. Alisha shares how self-love has nothing to do with how your body looks, it's much more important to look inwardly to find out what has caused the symptoms you're experiencing in your life—whether it be overeating, under-eating, over-exercising, gambling, social media addiction, or anything else. She shares profound knowledge based on her own past experiences about when she used to struggle to love and accept her own body. Her story of transforming the way she relates to, and views, her body, is incredible. I guarantee you'll be touched.

This is a gold-listen for any woman who desires to have a healthy relationship with her body without having to be on a particular diet or work out every day.

Alisha Carlson is a Non-Diet Lifestyle Coach and creator of The Mindful Eating Project. She is passionate about helping ambitious women live healthier and more fulfilling lives without feeling like they are settling in any one area. Alisha takes an inside out approach to health and wellbeing, helping her clients gain clarity on their vision for their lives, she is able to help them create a custom plan that fits into the rest of their lives.

Visit Alisha's website to learn more about her and her business: @alishacarlson.com

Connect with me:

• Instagram: @alishacarlson_
• Facebook: @thealishacarlson 

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Hey friends! I am borrowing this idea from my business coach and am bringing you one of our most valued and played podcast episodes.  I'll be sprinkling in some of the fan faves going forward because I know that not all of you have been here since the beginning, but I wanted to make it easy for you to access some of our top shows quickly. 

In this week's episode which aired March 2020, I share a bit of my journey out of diet culture and the diet mindset, how it changed my life and how it will radically change your life too. 

If you're tired of dieting, tired of all the food rules, tired of the pressure to eat or look a certain way, this episode is for you! 

And, if you're ready to take this work deeper, you can email alisha@alishacarlson.com or come hang with me on IG and FB: 

Web: https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

This week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it.

In this conversation we talk about proper fueling for your runs as a woman, recovery, weight training to help improve run times. As well as how to balance a running schedule with the daily hustle and bustle of busy mom life.

Whether you're a seasoned runner looking for ways to improve or you're a beginning runner who is looking for ways to get started on the right foot you will find so much value in this conversation.

Connect with Jen or learn more about working with her as your run coach:

www.misadventuresofamarathoner.com misadventuresofamarathoner@gmail.com
www.instagram.com/misadventuresofamarathoner

Ready to work on your relationship to food, exercise, your body and yourself? Tired of dieting, and want food to just feel easier? Do you find you often struggle with finding the balance of taking care of your family and yourself?

Look no further, if you're interested in learning more about working with me as your coach you can email alisha@alishacarlson.com or head to alishacarlson.com to book a free consult. 

Hey friend,
I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into. 

But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to. 

You're going to have to be intentional about where and how you invest your time. 
You're going to have to learn to be ok saying no to things so that you can say yes to the things that matter most to you. 
You're also going to have to be super clear about your values and priorities. 

This week, I am walking you through a process I use myself and walk my clients through to help them determine what needs to change for them so that they can feel a sense of balance in their lives no matter how hectic the schedule is. 

Grab your favorite drink, pop in those air pods, and hit play. 

And, if you are ready to actually take the stuff you're learning here and apply it on a deeper level to your own life, email alisha@alishacarlson.com to get started. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Pinterest: http://pintrest.com/alishacarlson


Grab The Mindful Eating Project Kickstart Kit for FREE here:
Website: https://alishacarlson.com/ 

Today on the show we talk with Steph Lyons a postpartum expert about the myths and the harmful information out there surrounding postpartum recovery and expectations for new moms.

She also teaches us how to start a postpartum self-care routine whether you've just had a baby or  it's been years since you gave birth. Steph discusses diastasis recti, pelvic floor dysfunction, and the unrealistic expectations we place on our bodies as moms.

If you've found yourself living with "normal" post baby issues and just chalking it up to the price of having kids, I want to offer there is another way we can approach our healing from bringing babies into the world.

I love how Steph highlights when it comes to your body, you are the expert. And you have every right to question the information out there.

Not sure if you are still struggling with postpartum issues or not? Listen in, become empowered, and debunk the lies and myths we have been told for far too long.

Connect with Steph Lyons:
https://bloomcorehealth.com/  

https://www.facebook.com/bloomcorehealth  

https://www.instagram.com/bloomcorehealth  

E-mail: steph@bloomcorehealth.com

And if you want to learn more about how you can take control of your health, your time, and your energy connect with me:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Email: alisha@alishacarlson.com

In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence.

We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ever. 

From the critical role of estrogen and progesterone to the often-overlooked dangers of osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions.

Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health. 

We also discuss stress management, self-care, and why DEXA scans should be on every woman’s radar—before there’s a fracture.

Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy.

Learn more about Elizabeth and her work here.

Ready to take what you are learning here and start applying it to your life...consistently? 

My new 12 week program might be just what you need.
Learn more about how we can do that together by booking a no strings attached call. Book here

Hello friend,

Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift. 

Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has channeled it into helping women rock the peri-menopausal years. 

She uses a lifestyle medicine approach with her clients, and offers great encouragement to all women. 

In this episode we talk about what exactly menopause is,  the peri menopause years, and we get into some practical ways you can begin to support your body through food, exercise, stress management, and other lifestyle factors.

If you want to learn more about Gennev or contact Stasi directly, you can do so here:
Stasi@gennev.com

www.gennev.com

And...

if you've been listening to the show, applying what you've been learning, and are ready to take it deeper in your own life, you can email alisha@alishacarlson.com to get started.

Instagram
Facebook

Hey lovelies, this week we are talking all about holiday eating made easy and how to create a healthy and fit lifestyle you don't need a vacation from. 

You know exactly what I'm talking about if you've ever been on a 'lifestyle' and took a vacation where you proceeded to go way off the lifestyle.. ditching the daily movement, the veggies, and perhaps hitting the chips, guac, and alcohol a little too much. 

Or perhaps you get to Friday, and you're praising God you made it through another week of all the veggies and workouts only to wolf down an entire pint of Ben and Jerry's. 

I hate to be the one to break it to ya, but neither of those are actual lifestyles, that will lead to actual results long term. 

In both cases, you may be thinking, "Alisha, I'm just being balanced.. (cue eyeroll)."

But what you're actually doing is treating your new 'lifestyle' just like another diet.

So, if you struggle from weekend eating. Holiday eating. Or vacation mode eating, this episode is for you, my friend. 

Grab you favorite drink and cozy up on the couch or pop in those ear buds and head out for a walk while you hit play. 

Interested in learning more about the Non-Diet Lifestyle? 
Email alisha@alishacarlson.com for more information

And if you want to hang out on social, you can find me here...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friend, this week we are diving into an Intuitive Eating principle and a non diet foundational skill.

Coping with your BIG (and often negative) emotions without turning to food.

There are seasons in life where this might seem easier to do than others...

Perhaps before kids, you had extra free time you could take just for yourself to go for a long walk, a run, or take a nice long soak in the tub.

Maybe with your new work schedule + running a family there is no 'you' time left...let alone time to even hear yourself think.

Regardless of the season you're in, it can be tricky to do the work of feeling your feelings all the way through instead of turning to the quick fix food provides.

Ironically, on the back end, you can't ever really escape those feelings.

They just keep coming back (usually stronger) until you get to the root and deal with them at the source.

In this bite sized episode I share some practical strategies for what this looks like as well as how you can get to what is driving these negative emotions by understanding where they come from and why they are here.

Ready to take this work and apply it even deeper in your own life to create a truly healthy lifestyle...not simply a diet that is masked like one? Email alisha@alishacarlson.com to set up a free consult.

Let's connect:
 IG
Facebook
The Mindful Eating Project

Hey Friend,

Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad.

Rachel helps women, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives.

If you've been feeling like your life is too hectic, chaotic, or 'messy' and you find yourself constantly worn out from all the things filling your mind, calendar, and your home, this episode is for you!.

You can connect with Rachel to learn more about working with her:

https://www.instagram.com/rachel_olstad/
https://www.facebook.com/groups/thesimplifiedlifegroup
https://workwithrachel.as.me/free-consultation-call

______________________________________________________
I know you're busy..between running your business, your life, and your family. It often times feels like there is little left at the end of the day to even think about taking better care of yourself. 

On top of that, you find yourself constantly thinking about food...your weight...and what you look like. You might even notice you're treating you like a punching bag. 

If you're ready to say adios to the constant thinking about food and stressing over the scale so you can have more time and energy for the people and things that matter most, email alisha@alishacarlson.com to set up a chat. 

It's time to stop dieting and start living. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Ever found yourself mindlessly munching on snacks late at night and wondering how to curb this habit?

Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress.

We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day,  eliminating late-night hunger.

Plus, we'll tackle the emotional reasons behind nighttime snacking and show you how to stop using food as an escape.

 Join us as we explore a healthy and sustainable relationship with food, and equip you with the knowledge to manage your eating habits without falling prey to restrictive diet patterns that keep you stuck in the never-ending diet loop.

Ready to ditch the constant battle with food and the scale?
Book a free consult to learn more about my non-diet approach and start creating food freedom today! 

Hey friend! 
Welcome back to the show for another amazing interview with guest expert Sara  Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives.

Without clear boundaries the lines become blurred and we end up negotiating what's most important to us in an attempt to avoid messy relationships and tough conversations. 

Sara Beth shares with us her 3 pillars when it comes to setting healthy boundaries with ourselves and our loved ones. 

A message from Sara Beth: 

I never lost my heart for service, and continued to work with my passion causes professionally or as a volunteer. As a trauma survivor, I am passionate about empowering women to overcome domestic violence, abuse, divorce, and other hardships. I believe in the healing power of truth telling.

Through my own journey of healing, I created Redefining Love, a mindset framework based on The Three Pillars of Boundaries, Accountability, and Grace. Through Boundaries Coaching, I teach people how to set boundaries and hold themselves and others accountable with love and grace.

If you'd like to learn more about Sara Beth, or are interested in working with her:

https://www.redefine-love.com/

https://www.facebook.com/groups/redefinelove

https://www.facebook.com/sarabethwald/

In this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms. 

She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics. 

By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork. 

Alisha offers practical strategies to start small, improve personal growth, and create a more supportive environment at home, making parenting and professional responsibilities more manageable.

Key Takeaways:

• The role of delegation in improving work-life balance.
• Strategies for reducing the mental load through teamwork.
• Tips for enhancing family dynamics and household management.

Get 30 Done for you Dinners (and more) with the Healthy Meals Happy Family System for just $37 (Learn more here!)

Want to book a call? Schedule here

Hey friend! This week I have a special episode for you.

I don't know if I've told you this, but I am natural born doer.

I don't mind taking all the action.

Hard work? I'm totally here for it.

If you told me I just needed to do A, B, C to achieve x result. I'm in. I'll do whatever it takes.

But what happens when action alone isn't enough?

What happens when you reach your goal only to find yourself still feeling like something is missing. Still having the same problems you did before?

Yep, been there, done that.

In fact, this outside in approach that has you focusing solely on the actions is the number one reason my clients feel burned out in their lives.

And it is one of the major reasons you can't seem to make those new, healthy habits stick.

Because true lifestyle change happens inside out.

It's the actions you take, but it's also the way you think and feel along the way.

You must become a different person inside before you ever see the results outside.

And that is what I share with you today.

Enjoy!

PS. If you're ready to take this work deeper, you can email alisha@alishacarlson.com to get started.

And, if you want to connect, you can find me here:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE 

So you've stopped tracking your calories, you're done stressing over your macros, and you don't ever want to count another point again. 

I've been there, done that. And I know how exhausting it is when you're pouring so much of your time and mental energy into thinking about food all the day long. 

But, on the other hand ditching the food calculators and tracking can feel sooo scary. 

It's like you can't trust yourself to eat the "right" amount of food because every time in the past you've missed a day of tracking you've gone completely over board. Binging on everything in sight. 

It's like you're either doing 'good' and eating perfectly or you're not. 

Well, there is a third option (and it's obviously the one I vote for). 
You learn how to eat without tracking your food. 

yep, it's that simple. 
You just stop tracking. 
This will no doubt stir up some anxiety. 

But, your body is smart. It's good. And it is designed to tell you exactly how much food it needs. 

The bad news?
Dieting messes with your body's ability to talk to you. 
Processed foods does too. 

I'm not saying avoid processed foods all the time, but just know it will be way easier to overeat it without ever feeling full or satisfied because your brain does not register the calories coming in. 

This week is a reply of a popular show that aired last year. 
In it, I share with you some practical strategies to understand what your body is saying to you and you know exactly how much food your body needs at any given meal...without ever having to track another calorie, point, or macro, EVER. 

hello food freedom. Good bye dieting. 

For many of us racism seems like a thing of the past, like something that 'used' to happen. There is a common attitude that if it doesn't happen to me, it's just not happening--sadly, this was exactly my same mindset. That's simply not true. With the killing of George Floyd earlier this year we as a nation have seen just how much racism still exists in The Land of The Free.

I got to sit down and have a candid and raw conversation with a friend and fitness influencer about her own experiences as a woman of color. Mari also opens up about how she is raising the next generation of fierce young girls to love their bodies and their skin no matter the shade or size.

If you want to learn more about Mair Witzel, you can connect with her on IG @mari_unfiltered. 

Thank you for tuning in, if you have other topics you'd like to hear more about please message @alishacarlson_ on IG or shoot me an email alisha@alishacarlson.com

xx,
Alisha

Hey friend!

One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger.

If you've dieted for a while (or ever in the past) then you might have some fear around hunger.

It could look like:

being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated with the diet mentality

You may also find you have become accustomed to feeling hungry (and miserable) all the time..yet, instead of feeding your body, you suffer through the hunger until it goes away or is "time to eat".

Part of healing your relationship to food, is learning how to eat when you're hungry, and stop when you're not.

In this MVP episode, we breakdown how to understand your hunger, what it's trying to tell you, and eat in a calm, neutral manner---not ignoring your hunger cues, but also not overeating/ eating just to avoid ever feeling hungry.

Hunger is not a bad thing, it's just your body's way of letting you know it needs some food. Using the strategies from this episode will help you make peace with feeling hungry, not treating it like an emergency, and will help you honor your body with food (by not over or under eating).

If you like what you hear, please leave us a review.

And, if you are ready to take what you are learning here and apply it directly to your body and life, email alisha@alishacarlson.com to get started.

IG/FB
The Mindful Eating Project

Tired of the dinner-time chaos?

In this episode of The Strongher Way, I’m sharing simple meal planning tips to help busy moms like you save time, reduce stress, and still serve healthy meals your family will love.

Discover how meal planning can free up hours in your week, eliminate decision fatigue, and keep everyone at the table happy—even those picky eaters! 

I’ll show you why meal planning doesn’t have to feel restrictive or overwhelming and how to start small for big results.

Whether you’re a working mom juggling a packed schedule or simply want healthier dinner ideas, this episode is packed with practical advice you can start using today.

What You'll Learn in This Episode

• The biggest myths about meal planning—and the truth you need to hear.
• Why meal planning is a game-changer for busy moms.
• How to create flexible meal plans that work for your lifestyle (and picky eaters!).
• Simple strategies for meal prep that will save you time, money, and stress.

If you’ve been searching for ways to simplify mealtime, make healthier choices, and feel more in control of your evenings, this episode is for you!

Resources Mentioned

• Healthy Meals Happy Family System – Grab 30 done-for-you dinner ideas that are healthy, simple, and family-approved for just $37

Are you ready to simplify mealtime and reduce stress around food? Tune in now to discover how meal planning can transform your busy life. And don’t forget to check out the Healthy Meals Happy Family System for quick and easy dinner ideas your family will love!

A couple years ago I started hearing about intuitive eating and how amazing it was. As a chronic dieter I was leery of the 10 principles of outlined in the book Intuitive Eating. Learning how to trust myself around food felt scary and honestly impossible.

We are told over and over that hunger is bad. We can't be trusted around food--such as bread, pasta, or sweets. And we listen in an effort to build healthy habits and healthy lifestyles.

But as I've said before, a healthy lifestyle is about so much more than calories consumed or burned. It's about living a full life. Experiencing health in all areas of your life and not sacrificing in any area for the sake of looking a certain way.

The idea of totally releasing food rules and learning how to listen to my body seemed far fetched at first.

In today's episode, I share with you the number one reason Intuitive Eating doesn't work. If you're considering Intuitive Eating as an alternative to the next diet, listen up.

Subscribe and leave us a review if you found value in this show.

And if you want to learn more about me find me on Facebook or Instagram.

PS. If you're really ready to ditch the deprivation and the restriction, but don't know where to start. Start here:

1. Click the link
2. Book a totally free consultation--no strings attached.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friend! I hope your week is off to a great start. I have a special treat just for you...especially if you've been struggling with getting enough sleep or sleeping well through the night.

sleep is an integral part to your overall health and wellbeing. It is impacted by nearly every system in your body and area of your life, and coincidentally impacts every system and every area of your life as well.

Sleep is important, we know that. But often still struggle to get enough quality sleep.  

We know hormones can play a role, but so can stress, what you eat, and even how late you drink coffee into the day.

My guest today, Renay Roberts works with people over 40 to help them sleep better, but she agreed to come on the show to share all her tips with us. 

Renay shares some expert tips to help you get a better nights sleep as well as how to pinpoint exactly why you're not getting good sleep now.

To  connect with Renay and learn more about what she does:
Website > https://www.ntlrx.com/

Facebook Page > https://www.facebook.com/nourishtolive.rx/

Facebook Group (Fabulous Over 40) > https://www.facebook.com/groups/faboverforty

Instagram > https://www.instagram.com/nourishtolive.rx/

LinkedIn > https://www.linkedin.com/company/nourish-to-live-rx

Hey friend! I hope your week is off to a great start...
This week we are talking about body ideals and swimsuit shopping.

Eeeck.

Society likes to tell you what your body should look like.
Why it's your fault you aren't there yet, and what you should do to fix your body.

If you've ever struggled to feel good in a suit or heck in your own body this episode is for you.

And, if you're ready to feel good in your body, have a healthier relationship to food, exercise, and your body, I can help. email alisha@alishacarlson.com to set up a chat.

Let's connect!

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hey Friend!

This week we have a bite  sized episode for you to help you create a solid workout routine for the days or seasons when you're short on time. This is perfect if you don't have (or don't want to spend) a ton of time working out, but still want a solid workout plan.

We cover the basics here, and if you want a more in-depth plan tailored to you, your goals, your body and your life, reach out to me personally to schedule a free consult.

At the end of the day, keeping it simple while focusing on the foundational movement patterns is going to win over anything that is highly complicated and takes too much time.

Are we connected on the socials yet?

FB/IG

Sign up for your free consult here or to learn more about coaching with me.

Do you ever catch yourself stuck in your head overthinking every move, second-guessing your decisions, or waiting to “feel ready” before taking action?

In this episode, Alisha Carlson dives into how overthinking holds women back from achieving their goals in health, fitness, and personal development. You’ll learn how to break free from procrastination, shift your mindset, and start taking confident, imperfect action toward your best self.

Alisha shares practical mindset tools to help you stop the cycle of doubt and fear, embrace discomfort as a sign of growth, and build real confidence through consistent action. Whether your goals are in your fitness, health, or personal growth, this episode will empower you to move forward without waiting for the perfect moment.

You’ll discover how to:

• Recognize overthinking as fear in disguise
• Build confidence by taking small, imperfect steps
• Turn mistakes into learning moments instead of setbacks
• Use mindset work to fuel your fitness and health goals
• Create momentum and clarity through consistent action
• Rewire your identity for long-term growth and empowerment

If you’re ready to stop procrastinating, overthinking, and holding yourself back, this episode will inspire you to take action now and trust that clarity comes from movement, not perfection.

Listen in and learn how to transform overthinking into confidence, action, and unstoppable personal growth.

Ready to feel better in your body, like what you see in the mirror, and feel more like yourself again? 

Join Fit + Fueled here

In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset, Alisha challenges listeners to step into sustainable change now. She breaks down why mindset, identity, and self-investment matter more than willpower—and how high-achieving women can use this season to build functional strength, consistency, and long-term health.

You’ll learn why successful women anchor their goals in who they want to become, not just the outcomes they want to chase. Alisha unpacks the internal and external obstacles that keep women stuck, the power of simple systems over self-control, and why functional strength is the real foundation for confidence, energy, and long-term fitness.

If you’re ready to step into empowered decision-making, elevate your standards, and cultivate habits that create lasting change, this episode will help you turn the post-holiday slump into your greatest momentum-builder.

Ready to get started? thestrongherway.com/fitandfueled

USE CODE: TSW300 to save $300 on your enrollment!

Hey friend,

Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around.

Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs all the time.

You find yourself looking for something to just feel easy---and often it's food.

You grab whatever sounds good in the moment.

Whatever is easiest, quickest, and most convenient. Even if you know it's not what will make you feel the best or what supports your goals the most.

Often, you find yourself feeling stuck, like you're lacking motivation to do anything for yourself.

You want to, but, you just don't see things changing.

You've tried things in the past. You start strong for a bit, but when the results don't come fast enough, you call it quits.

This week we are talking about some practical ways you can begin to find yourself apart from motherhood and your work.

Want to learn more about the non diet approach I teach my clients? If you're ready to break up with dieting forever, create food freedom, fitness, and life transformation, email alisha@alishacarlson.com or message me on IG / FB

Last year at a sorority I spoke at, I asked the question who here has at least ONE thing they want to change about their bodies they don't like. Every single hand went up. 100 % of the women in that room struggled to be content in their bodies as is.

This is a massive problem. It's a silent epidemic that is costing us 100s of thousands of dollars and even more time. The diet industry is a multibillion dollar industry that makes its money on our insecurities and our fears.

Learn 5 ways to cultivate a better body image in this week's episode and learn how to get more time, energy, and money back with the simple plan outlined in this week's episode.

You were made for a much bigger purpose than worrying about what you do or don't look like. It's time we start acting like it!

xx,
Alisha

Ready to make this next year your best one yet? See if coaching is right for you...sign up for a chat here.

Let's get social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Hi mama!

In this week's episode, we're diving into the essential topic of self-care for us working moms.

Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (including yourself).

Join us as we explore some practical tips and strategies to prioritize yourself without the overwhelming burden of mom guilt. As well as how to navigate the mom guilt when it does come up.

Want to link arms with other working mamas, get insider tips and strategies to help you find a balance between taking care of your work, family and yourself? Join The Strong(HER) Way Sisterhood!

Are you ready to make some changes, but not exactly sure where to start? Tired of dieting? Losing weight only to gain it all back and then some?

If you are want to make healthier choices and feel more like yourself in as little as 30 minutes a day, book a Holistic Lifestyle Coaching Call today! 

In this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition.

You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move), and how to stop chasing aesthetics at the cost of your mental health.

This isn’t just another “fitness tips” episode—it’s a mindset reset and a call to lead your body like a CEO.

 What You’ll Learn:

• Why lifting heavier + eating more = better results
• How mindset—not your macros—is likely your biggest obstacle
• What “toned” actually means (hint: it’s not about losing more weight)
• Why cardio isn’t the answer for long-term change
• How to track real progress beyond the scale
• Why detaching from weight loss goals can improve mental health
• The role of proper nutrition in muscle growth and energy
• How coaching provides the structure and accountability most busy women need

In this episode of The StrongHer Way, Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives. 

They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it. 

From understanding your stress triggers to aligning your actions with your core values, this conversation is packed with actionable insights to help you navigate stress more intentionally. 

Alisha and Nicole share practical strategies like mindfulness, journaling, and breathing techniques to foster resilience and growth while reducing the toll stress takes on your life.

Key Takeaways:

• Perception Matters: Stress can be harmful or enhancing, depending on how you view it.
• Mindset Shifts: Changing your mindset can transform how you cope with stress.
• Habits and Awareness: Daily habits and recognizing stress triggers are key to managing stress.
• Intentional Coping: Responding purposefully to stress leads to healthier outcomes.
• Align with Values: Understanding and aligning with your core values reduces stress and enhances personal growth.
• Exercise and Stress: Exercise can serve as both a stressor and a stress reliever; knowing when and how to use it is vital.
• Flexibility Matters: Staying adaptable with your goals helps create a balanced and fulfilling life.
• Self-Compassion: Be kind to yourself to manage stress more effectively.
• Mindfulness: Bringing awareness to the present moment can reduce obsessive thinking and improve mental clarity.
• Practical Tools: Journaling, breathing techniques, and coaching can help regulate your nervous system and manage stress.

Positive Stress: When viewed through the right lens, stress can enhance focus, creativity, and personal transformation.

Follow me on Instagram @AlishaCarlson_ for more tips on health, fitness, and mindset for busy moms.

If you loved this episode, please leave a review on Apple Podcasts to help other women discover The StrongHer Way!

Hey friend! 
This week we have a great episode for you. One of the most common things I see in the work I do with my clients is a fear around specific foods, and really it's more of a fear that they can't be trusted with that specific food. 

They think that once they start eating some of it, they have to eat it all or at the very least eat it until they feel sick. 

This often times stems from intense feelings of restriction and deprivation that are imposed on you by diets and their food rules. 

This week I am showing you how you can start to heal your relationship to food and begin to trust yourself around all foods. 

No more feeling like you're white knuckling it around the chips, cookies, or ice cream. No more feeling like once you start you can't stop. No more feeling like a total failure for 'doing it again'. 

You can learn how to eat all foods in the amounts you want without feeling like you've lost control, manage urges or cravings, all while feeling good in your body. I can help. If you want to learn more, you can email alisha@alishacarlson.com

Let's connect:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Grab The Mindful Eating Project Free

In this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable.

You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainable changes that improve your health without making your life harder.

If you’ve been overwhelmed by nutrition advice, this episode simplifies it and empowers you to start with one simple step—more fiber.

What You’ll Learn:

• The critical role of fiber in digestive health and energy regulation
• How fiber supports gut health, hormone balance, and even weight loss
• The difference between soluble and insoluble fiber
• Why most busy moms are falling short—and how to fix it
• How to increase fiber without overhauling your entire diet
• Small, sustainable shifts that support your entire family’s wellness
• The importance of pairing fiber with hydration
• How to build dietary habits that last without restriction or stress

JOIN our FREE LIVE Webclass 8/10/25 @4:00 PM PST

Register here to save your spot! (replay only available if you register ahead of time)

Connect on IG @alishacarlson_ or @thestrongherway

This week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes. 

I've gathered a few of my best strategies to help not only survive the holidays, but come out even thriving through them as well.

If you're ready to do the holidays differently around food and drinking, this episode is just for you. And, if you're ready to take what you are learning here and apply it even deeper to your own life, you can email alisha@alishacarlson.com or message me on IG or FB to learn more about my non diet approach to see if it's right for you. 

Hey friend, does this sound at all familiar?

HELP! I feel like I'm so good all day, then get home at night after a long day of work and just can’t stop eating. I eat pretty good for the most part, but there are times I just find myself on the couch with a bag of chips binging Netflix and don’t know how to stop this habit. 

It’s not uncommon for us to cope with stress late at night when we finally start to slow down. For most of us, we have been going busy all day long without much time to recognize we are even stressed out. 

By the end of the day, the stress has caught up to us and what willpower you had is gone. 

For each of us, we learn different ways of coping with stress. In the short term all ways help us—by taking away the immediate feeling of stress. 

Some ways end up only delaying the stress. 

In this weeks’ replay, I am sharing 2 tools to help you ‘break’ “bad” habits around food (or really any other vice you might have). 

If you’ve tried all the other habit changing hacks out there with little to no luck, then you’ll definitely want to tune it. 

The tools I am teaching you not only help you interrupt your habit loop (which is powerful in and of itself), but they help you understand why you’re going to that food / habit in the first place so you can begin solving it at the root cause.

If you're ready to take what you're learning here on the show deeper and apply it to your own life with the help of a coach, email alisha@alishacarlson.com to learn more about how I help my clients break up with dieting and learn to live a truly healthy and sustainable lifestyle without feeling deprived or restricted.

Grab the Mindful Eating Project FREE

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Meet Te, she's a hard working, ambitious woman who is looking to make an impact through her work and feel good in her body doing it. She's been cooped up during the COVID-19 quarantine and has noticed that working from home has definitely presented some challenges when it comes to keeping a routine for her busy schedule as a female entrepreneur, and as a result, here self-care has gone out the window.

Te wants to be healthy, she wants more energy, and she wants to feel confident in her body. She knows what she needs to do, but actually doing it is the hard part.

She is ready to make some changes, and wants to incorporate more exercise, healthy foods, and sleep, but just doesn't know where to start.

We hopped on a non-diet strategy session and outlined a couple strategies she can start implementing this week! If you're struggling to find a self-care routine as a busy mompreneur, this week's episode is for you ;)

*BONUS* we even tackled some strategies around resisting the urge to satisfy your sweet tooth. And it's probably not they typical advice you'd expect to hear.

For a sneak peek at what the non-diet lifestyle looks like, hit play. Don't forget to subscribe and leave a review if this was helpful for you!

If you are ready to take the plunge and start on your own non-diet lifestyle, head on over to:
https://alishacarlson.com/tmep30daykit/ to snag my brand new Mindful Eating Project Kickstart, a 30 Day mindful + intuitive eating challenge to help you fast track your progress into a less stressful way of eating which means you'll have more time to spend making your mark in the world and less time worrying about what to eat and what not to eat.

And if you KNOW you are ready to take it all the way, you can fill out an app to work with me here:
https://forms.gle/F6xdYk4yzGsvJGqg8

Let's hang on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Don't get me wrong, listening to your body and honoring your hunger + fullness cues is critical to your non-diet lifestyle...but unfortunately many well meaning coaches teaching on intuitive eating and the anti-diet culture movement fail to teach you how to listen to your body in the first place.

If you have been dieting (whether you knew it or not) it can be extremely hard to know what your body is saying especially when it seems to just be shouting you want another brownie (insert eye roll). And the more obsessive (often seen as extreme discipline and healthy eating) the harder it can be to discern what exactly your body needs and whether or not you can even trust it.

Let's face it, we are not taught to trust our bodies. We are not taught to enjoy indulgent foods. And we are not taught that you can be healthy without watching what you eat, tracking your food in some way, or focusing on weight loss/ fat loss.

In today's episode I am walking you through some of the baby steps that will help you learn how to listen to your body helping you become a more mindful and intuitive eater.

Learning how to know when you're hungry, when you're full, and what kinds of foods your body *might* actually be needing from moment to moment is a nuanced practice that takes time, patience, and a lot of grace.

So grab your favorite beverage or head out for a walk, hit play, and learn how you can trust your body around food one bite at a time.

PS.
If you are looking to dive a bit deeper into the world of intuitive eating with a mindful approach, I have a 30 Day Kit that walks you through the foundational skills in daily bite sized bits. You can get that here: https://alishacarlson.com/tmep30daykit/ (did I mention you can get this for less than a $1 a day?!)

PPS. If you know you want to get started on this journey, but not sure you can do it alone, you fill out the form here, and let's talk!

Oooh, and let's connect on social if we haven't already:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

This week on The Strong[HER]Way we have a special guest. Allison Jordan FDN-P, CST-T is a functional diagnostic nutrition practitioner and owner of Better Belly Therapies, a clinic that works with women to heal their bodies from the inside out.

She is the author of Stop Stomach Pain: How to Heal Your Gut and End Food Restrictions, and she is the creator of the Better Belly Podcast, your one-stop shop for all things gut and pelvic health related. 

We talk about what could be going on if you feel like you're doing it all 'right' and still not getting the results you want. 

What you can do when you feel pretty good about your nutrition and exercise plan, but have stalled on your progress.

Whether or not it's actually a food intolerance or a signal your body is sending you about something else going on. 

Connect with Allison here...

• FB: facebook.com/betterbellytherapies
• IG: instagram.com/betterbellytherapies
• 30 Minute Complimentary Consultation
• Better Belly Podcast

Ready to take your non diet work deeper? Schedule a free 60 minute call by emailing alisha@alishacarlson.com. On the call, we will dive into why what you have done hasn't worked for you, and create the step by step plan to get you from here to your goals. 

Hello Friend,

This week we are pulling one of our first episodes to share with you!

If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you.

The burden of trying to do everything perfectly can be heavy and cumbersome.
Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consuming.

If you're ready to ditch the perfectionistic thinking...which also looks like the all or nothing mindset ---meaning you're either all on and doing it 100% or you're all off, then listen in.

And, if you're ready to apply this to your own life, you can email alisha@alishacarlson.com to learn more.

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Hey friend!
Welcome back to The Strong[HER] Way. This week, we are dusting off an episode from last year.

Night time eating/ using food as a 'break' from daily life and strong emotions is something I see quite often with my clients when we first start to work together.

Then they get frustrated with themselves that they aren't losing weight no.matter.what.

Often times these 'bad' habits around food are simply the symptom to something else happening under the surface.

This isn't something that will power alone will fix.

Rather, you need to figure out what is driving the night time eating, and solve for that.

This week, I walk you through exactly how to do that.

Whether you've just gotten to the party or you've been around awhile...

if you are tired of dieting--starting over again, feeling deprived around food, and beating yourself up ---I want to help you break up with dieting, heal your relationship to food and your body...so that you can be the woman you want to be in your life.

Email alisha@alishacarlson.com to set up a chat to take the next step of creating food freedom and life transformation. 

Are we connected yet on social? If not, come find me and say hello! I love hearing from you.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Struggling with your self-image or feeling shackled by the 'never good enough' syndrome?

My conversation with mindset coach Risa Hasbrook shares  how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be.

Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating ourselves without being fixated on the scale.

We tackle the myths surrounding food, exercise, and body image, and the cultural entrapment in the 'no pain, no gain' philosophy, illustrating how developing a healthier mindset is the key to sustainable life changes.

This episode full of gold --Risa shares personal stories and transformative experiences, highlighting the power of coaching across all life areas.

From the positive impact of mindset shifts on relationships and time management to sustainable weight management, we weave through the narrative of growth and wellness.

Risa and I explore how redefining daily activities as exercise, inspired by Dr. Krum's research, can lead to tangible health benefits, and how adopting a more fulfilling approach can turn the mundane into a catalyst for wellness.

Our discussion rounds off with actionable tips for shifting your mindset and thought patterns towards a more positive body image.

We explore the nuance of self-talk, the impact of adding "yet" to our critical inner dialogue, and the importance of quantifying and recognizing moments of body appreciation.

Do you sometimes feel selfish for taking time for yourself?
Tired of doing things that only lead to short term changes?
Want to feel MORE like yourself again?

if that's you, click the link to book a call to learn more about the power of the non-diet approach to help you feel and look better all while juggling motherhood and work.

BOOK A CALL

Hi friend, this week we are talking about the difference between what I call surface level self- love and loving yourself well. One is fueled by compassion and grace and understanding.

The other is fueled by self-criticism, judgment, and harshness. On the surface, both can look the same--exercise, eating more nutritious foods, getting to bed at a reasonable hour. However, depending on the emotional and mental fuel that is driving your actions, you will create radically different results.

If your self love practice is feeling a little empty, exhausting, or lackluster this one is for you. And, if you're ready to take the work of loving yourself better deeper, you will also find so many good nuggets inside this week's episode.

If you're loving what you're hearing on the show and are ready to dive into the work on a deeper level to really start creating massive changes in your life, email alisha@alishacarlson.com

To connect:

Web: https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Hey friend, the food struggle is real. There is so much conflicting information out there about what to eat, when to eat, how much to eat...not to mention all the foods we shouldn't be eating.

I don't know about you, but I lived in fear of food for so long. In fact, so much so, that it led to some really busted habits/behaviors around food.

In this episode I walk you through the food struggle and help you find peace and freedom on the other side.

Food doesn't have to be hard. It doesn't have to take up a lot of your time and brain space.
It can be easy, fun, and totally doable.

If you're ready to finally create some food freedom in your life and ditch the diet mentality, this episode is for you.

Ready to take this work deeper and apply it to your own life? I can help. email alisha@alishacarlson.com or come find me on IG and FB.

Grab your copy of The Mindful Eating Project Kit FREE:  https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Have you ever felt like certain foods were your  enemy, lurking in the dark corners of your pantry, ready to derail your health goals? 

This episode is for you. 

Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years. 

I pull from personal experience and my client's post-keto struggles to discuss the harm in demonizing carbs and the liberation that comes from food neutrality. 

By embracing a non-diet approach, we foster a peaceful relationship with food, one where self-discipline doesn't mean deprivation, allowing for intentional choices free from guilt.

In our quest to break the cycle of dieting, we walk through practical strategies for maintaining energy and emotional balance. 

Learn how planning meals can prevent decision fatigue and keep you clear of the restrictive mentality diet culture often promotes. 

By reconnecting with our body's natural hunger and fullness cues, we start toward intuitive eating, leaving behind the guilt, shame, and stress of binging and restricting. 

If you're ready to find freedom from the fear of food and step into a healthier relationship with your plate and your body, tune in and let's embark on this path to well-being, together.

Ready to get started on your own journey toward food freedom, a fit lifestyle, and overall life transformation? Get started with 3 simple steps!

1. Book a call
2. Get your personalized plan
3. Work with me to stay accountable and on track toward your goals using your personalized plan

Hey friend!

I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I *almost* always feel ready to hit the ground running on Monday.

Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in the next day or two.

This week we are talking all about Food + Fitness Challenges. This episode aired previously, but was just so good, I wanted to replay it just in case you missed it the first time around.

As the weather gets warmer, we will undoubtedly be seeing more and more messaging out there encouraging us to get our 'summer' or 'bikini' bodies ready. The truth is your body is always ready for the summer or a bikini (or whatever other kind of suit you want to wear).

No dieting, no shaping up necessary.

While I do think there *can* be some benefit from challenging yourself with different challenges, I think if left unchecked, they often end up being more like a diet than anything else.

So, to help you avoid those pitfalls and diet traps, I'm sharing with you some ways to approach these challenges in the future, as well as giving you some alternative non- diet strategies to food + fitness that won't leave you feeling deprived and restricted while also putting you in the driver's seat around your favorite foods.

Are you ready to say good bye to dieting forever, for food to feel easy, and for exercise to be something you do regularly for yourself rather than it feel like a daunting chore or punishment for things you ate?

If so, I can help. You can simply email alisha@alishacarlson.com to set up a consult to see if my non-diet approach is what you're looking for. 

Are we connected yet? If not, come find me so we can hang out:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

And, don't forget to grab The Mindful Eating Kit FREE

Hey friend,

This week on the show we are interviewing guest expert Maja Miller. Maja is a metabolic health coach and functional diagnostic nutrition practitioner.

(A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. )

 She then uses those results to create tailored and highly individualized protocols to reverse their symptoms.

As high achieving women, we are no strangers to doing everything full throttle!

Sometimes, this unfortunately comes at the expense of our own health and wellbeing.

if you, like me are a natural born achiever who prides herself in her hard work and accomplishments, then you won't want to miss this episode.

We talk about what adrenal fatigue actually is (and what it isn't), why it matters to you, how it might be showing up in your body through it's symptoms and practical ways you can work to de-stress your body's metabolism.

If you want to learn more about working with Maja you can do so here.

____________________________________________________________________________

Ready to take what you're learning here and apply it directly to your own life and body so you can begin to make healthier choices with ease while feeling more confident in your body?

If that's a heck yes, email me directly at alisha@alishacarlson.com to to learn more about my non diet approach to help you:
- create food freedom
- a fit + healthy lifestyle that fits into the rest of your life
- a sense of work/ life balance so you can show up as your best self in the key areas of your life. 

Hey mama!

Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals?

In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet trap.

If you've yo-yo'd up and down with your weight, have tried every diet out there only to have short term success, this episode is for you!

I learned how to diet successfully for over 10 years, but it felt like I was constantly struggling with the scale, thinking about food all the time, and even at my lightest still did not feel good in my body.

I want to help you avoid that!

It wasn't until I started working on my relationship with food, the scale, and my body that everything changed. In this week's episode we look at the foundational steps to help you win at this long term so you can start feeling good in your clothes and body today!

 Join The Strong(HER) Way Sisterhood!

and, if you want to take a deep dive into this work, but not sure where to start? Book a call here!

How to know if you actually need to exercise more?

Often times when we aren't getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more.

But is the 'more is better' approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your goals and your lifestyle. 

As always, my goal is to empower you to make the impact in your life you were created to make. And I know that in order to run your race well and finish strong, we have to be fit spiritually, mentally, and physically. 

With that said...being ‘fit’ looks a variety of ways. In fact, it’s not even a look, but a feeling. Sure, there are some underlying behaviors that will likely contribute to feeling those things, there is no cookie cutter formula. 

You get to set your goals. You’re in charge, and remember you ultimately know best what you need and how to get there.

If you've ever felt stuck, burned out, or struggled to reach their fitness goals, even if you were kicking your own butt day in and day out.

And you...

Believe that pushing yourself to the limit with crazy workouts and restricted eating is what you have to do to see results you want then this is a series you don't want to miss.

If you're an entrepreneurial minded mom and don't have a ton of extra time to dedicate to longer, more intense workout programs or complicated nutrition plans that require you to cut out foods or keep track, then tune into this week's episode.

And if you really want to take things up a notch without having to do more, then I want to invite you to hop on a connect call with me! I have a few spots open for 1:1 coaching with me and want to help you reach your fitness goals without sacrificing your time. 

Let's hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey lovelies, this week's episode has been a long time coming. I actually ran this experiment on myself a couple months ago, and finally had the guts to share it with you now. 

It seems like no matter what time of year or day it is, there is always an excuse for a drink. There's always something to celebrate. Or something to forget. 

That finally caught up with me toward the end of summer. After working with a sobriety coach, I decided to cut out alcohol for 7 days. Because, if I'm being honest any longer seemed like too long. 

What I learned about myself, how I used alcohol, and what I had allowed it to become in my life was eye opening to say the least. 

Whether you are actually struggling with alcohol or not, you don't want to miss this. 

You can run your own experiment on yourself with anything you feel might be a stronghold in your life or is getting in the way. 

Spoiler alert: the things that are most hindering actually seem like they are helping you. 

 And if you want to do it with the help of a coach by your side, then message me or shoot me an email. I would love to chat to see if my approach is the best one for you. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Email: alisha@alishacarlson.com
Web: alishacarlson.com

Ever wonder why your weight loss efforts don’t always give you that lean, defined look? 

In this episode of The StrongHer Way, I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka getting “toned”) should be your real goal.

I’m sharing the exact strategies I use with my clients to help them see visible results, feel stronger, and build a body they love—all without extreme dieting or spending hours in the gym.

What You’ll Learn in This Episode:

✅ Why weight loss and fat loss are NOT the same thing
✅ The role of protein intake in muscle definition and how much you really need
✅ Strength training essentials for sculpting muscle (without getting bulky)
✅ The surprising impact of sleep and recovery on your results
✅ How to structure your meals to support fat loss without cutting out your favorite foods

If you’re ready to stop fixating on the scale and start focusing on what actually works, this episode is for you!

Resources & Links:

🔹 Grab my Protein Cheat Sheet: DM me on Instagram @alishacarlson_
🔹 Want a personalized plan to reach your fitness goals? Email me at alisha@alishacarlson.com

If this episode helped you, share it with a friend, leave a review, and subscribe so you don’t miss future episodes!

Hey Friend!

Welcome back to another episode of The Strong(HER) Way.

This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks.

And then, we will unpack how she did it and WHY it worked.
(Hint: this is the ONE thing people who have lost weight long term do to help them from rebounding and gaining all the weight back)

It's also something that is rarely (if ever) addressed in normal goal setting/ habit change conversation.

If you've been struggling with consistency:
-whether around making healthier food choices
-working out more
-getting better sleep
-or pretty much any other habit

...you won't want to miss this small but mighty episode!

And, if you've been listening for a while. Using the tools and strategies I'm teaching you here on the show, but *know* you'd get so much better results if you were working with me consistently to stay on track and accountable to your lifestyle goals.

Book a complimentary call here

Hey there, mama! Feeling stuck with your fitness goals? 

Today, we’re digging into a client case study that reveals 3 secrets to feeling great in your clothes and seeing muscle definition, even with a packed schedule. 

I’m pulling back the curtain on the strategies my client used to go from frustrated to fit, all without adding hours to her week or getting trapped in the dieting cycle.

In this Episode, You’ll Learn:

How to Make Your Workouts Work for You:
Stop worrying about finding more time to exercise! 

Learn how to streamline your workouts to maximize muscle tone and definition with the time you already have. This is about quality over quantity, so every workout counts.

Smart Nutrition Tweaks for Busy Moms:
The way you eat shouldn’t feel like a full-time job. 

Discover simple, sustainable shifts in nutrition that support muscle definition and lasting energy, without restrictive diets or complicated meal plans. 

I’ll share how my client made small adjustments that led to big results.

Why Prioritizing Rest is Key for Muscle Tone and Energy:
If you’re like most moms, rest can feel like a luxury. 

But here’s the truth: real transformation happens during recovery. 

I’ll break down why rest and sleep are essential for seeing muscle definition, feeling strong, and avoiding burnout. 

These tips will make rest a powerful part of your routine, even with a packed schedule.

This episode is all about taking realistic, practical steps to feel great in your clothes and reach your fitness goals, no matter how busy life gets. 

With a focus on balance, quality workouts, supportive nutrition, and the importance of rest, you’ll come away with actionable tips you can start using today to see real changes.

• Connect with Me: Follow me on Instagram at @alishacarlson_
• Work with me: Book a consultation

In this episode of The Strong(HER) Way, I am speaking directly to moms feeling stretched thin by all the demands of life.

We are diving into the top challenges busy moms face when starting or sticking with a workout routine.

If you’re juggling family, work, and a mountain of responsibilities, adding a workout can feel nearly impossible—I get it, and I'm here to help!

Takeaways:

• Time management is crucial for busy moms to fit in workouts.
• Micro workouts can be effective and manageable.
• Treat workout time as an important appointment.
• Perfectionism can hinder progress; focus on consistency instead.
• Self-compassion is key in the fitness journey.
• It's important to redefine what counts as exercise.
• Building a support system can enhance accountability.
• Starting fresh means meeting yourself where you are.
• Creating a reset plan helps when setbacks occur.
• Visualizing progress over perfection fosters a healthier mindset.

Chapters:
00:00 Introduction to Fitness for Busy Moms
04:03 Micro Workouts and Time Management Strategies
07:15 Creative Solutions for Staying Active
10:22 The Energy Paradox and Redefining Success
13:04 Self-Compassion and Overcoming Past Failures
15:52 Starting Where You Are and Visualizing Progress
19:02 Creating a Reset Plan and Accountability
21:46 Reconnecting with Your Why and Taking Action
26:41 Outro_FINAL_2.mp3

Get your copy of The Healthy Meals, Happy Family System here!

Let's connect!

@alishacarlson_ on IG

Hey friend, 

This week we are doing another client Q+A.  This question comes from a client who has been working out for about 5-6 days a week (45-60 min each). She is doing a blend of HIIT, cardio, and weight training. 

Her problem?
Her body is sore and feeling beat up. She's lacking motivation to get herself to work out. And worst of all...the guilt for needing to maybe cut back on the intensity and/or frequency of her workouts. 

This could have been my exact story about 3- 4 years ago. 
I was so hard on myself. Trying to do it all perfectly. And so, SO afraid to cut back on what I was doing (even though I knew I needed to and couldn't keep this up forever). 

I was afraid I'd lose all my results or wouldn't get the results I wanted. 

What I didn't realize is that, while this might be 'normal' it's definitely not healthy mentally, emotionally, or physically. 

my relationship with exercise and most importantly with myself was not healthy. 

Though, it's taken some time to heal, it's been so worth it. 

Your purpose in life is so much bigger and better than what your body looks like. 

What if exercise became the thing you did to fuel your mission and your purpose? 
You ate to feed and fuel and nourish your body so you had enough energy to sustain you in your ambitious and audacious goals?
And you felt at home in your body? 

What would you do if you weren't distracted by tracking your food or worrying about the number on the scale?

Let's find out. If you know you were made for a bigger purpose, but dieting has kept you from reaching that potential, I am here to help. 

Your healthy lifestyle should be something that supports you and your life and all your ambitions...not keeps you busy and distracted and stressed. 

You can email alisha@alishacarlson.com to get started on your own non diet journey toward food freedom, fitness, and life transformation. 

Hey Friend! 

Do you struggle with the fear of certain foods? 
For me it used to be the carbs and the sugar.

I was 100% convinced they would either make me fat or make me sick. Thank you #dietculture. 

The fear mongering in the diet, fitness, and health space is crazy. And, truthfully, it isn't all that helpful. 

I am all for us feeding our bodies well, and I do believe that eating *mostly* whole foods with minimal processing is one of the best ways we can do that. 

However, that doesn't also mean there can't be room for foods that don't fit that description either. 

Having a healthy relationship to food gives you the freedom to eat all kinds of food in the amounts you want--no more feeling controlled by foods or your cravings/ urges. 

And, that is exactly what we explore in this episode. 

If you're ready to take what you're learning here on the show and apply it at a deeper level to your own life and body, email alisha@alishacarlson.com to book a free consult. 

And, if you want to connect: 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Grab The Mindful Eating Project FREE

In this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle. 

I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list. 

I also talk about why discipline—not motivation—is the real key to success and outlines practical strategies for making self-care a consistent part of your life.

 From scheduling ‘me time’ to practicing self-compassion, this conversation is packed with actionable steps to help you follow through on your commitments and take control of your well-being.

What You’ll Learn in This Episode:
✔️ Why women often put themselves last—and how to change that
✔️ The mindset shifts needed to prioritize your well-being without guilt
✔️ Why discipline matters more than motivation in reaching personal goals
✔️ How to start small with self-care and build consistency over time
✔️ The importance of scheduling time for yourself like any other priority
✔️ How self-care benefits not just you, but your family and relationships
✔️ The power of accountability in maintaining your self-care routine
✔️ How to practice self-compassion while working toward personal growth

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Connect with Alisha on Instagram: @alishacarlson_
🎧 Subscribe to The Strong Her Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and make sure to subscribe so you never miss an episode!

Hey, mama! I sat down with a friend of mine and we chatted about our experience with meal plans and former diets. The bottom line? Meal plans don't work long term, and today we are diving into why that is. Sure, you may get results for a few weeks, but for the vast majority of women, meal plans are simply another diet masked as a healthy lifestyle.

In today's episode, we talk about how you can swap out your meal plan for a more sustainable and relaxed way of eating. So that you can live more life, stress and obsess over food and your weight less.

If you're brand new to the concept of Intuitive eating, and you want to learn more about how you can incorporate mindfulness into your food habits I want to invite you to check out the brand new ebook I've created. It walks you through a simple framework so that you can start creating more freedom around food while prioritizing your health and wellbeing. No bingeing, no restriction, no tracking your food necessary!

IG: @alishacarlson_
FB: @thealishacarlson
Web: alishacarlson.com
Work with me: https://calendly.com/alisha_carlson/coachingcall

In this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. 

Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment. 

Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth. 

If you’ve ever felt caught between diet rules and anti-diet rebellion, this episode will help you break free and reclaim your body on your own terms.

What You’ll Learn in This Episode:
🔥 The toxic judgment in both diet culture and the anti-diet movement
💪 Why focusing on strength, not size, leads to real empowerment
📖 The inspiration behind Bodies to Die For and its powerful message for women
🎭 How social media distorts body image and self-worth
⚖️ The real cost of chasing the ‘perfect’ body—physically, emotionally, and financially
💡 How to redefine health beyond rigid rules and unrealistic standards

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📖 Get Lori Brand’s Book: Bodies to Die For
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

So, I did a thing. A few weeks back at the doctor's office I formally declined being weighed. I know, I know, that probably doesn't seem like that big of a deal. But for me it felt like a huge power move. A way to take back power that had been given away long ago. 

The ironic thing was that just a couple days later, I hopped on my own scale. This week I share why I did and what I learned. 

I hope you're encouraged by this episode this week to re think your relationship with the scale and your weight. 

If you're ready to break up with the scale, leave dieting in the past, and build a healthy mind and body, I can help. You can email alisha@alishacarlson.com to learn more. 

And, if we aren't already connected on IG/FB, you can find me here:

Web: https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Do you constantly find yourself grabbing your phone when you'd rather be hanging with your family..

Or heading to the cookies after a long day of work?

Maybe you find yourself wandering downstairs to grab something to eat real quick before you jump into that work project that's been stressing you out.

These are all urges.

And, we have 4 common ways of dealing with them, but only ONE is effective and productive in the long run.

Your urges aren't bad. In fact, they can be super helpful. They are basically like the indicator light on your car's dash. A piece of information that you're simply trying to avoid or resist feeling an uncomfortable emotion.

Learning how to cope effectively with these urges will move you toward your goals quickly and with relative ease.

No more willpower necessary.
No more hiding, running, or resisting.

You learn how to lean in. And you end up becoming so much more resilient on the other side.

What I'm sharing with you is basically like weight training for you mind.

If you've found yourself sabotaging your goals in the past, this skill is likely what was missing.

If you're ready to ditch dieting, create a healthy relationship with food/ exercise, and your body, I can help. Message me to get started : alisha@alishacarlson.com

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Pinterest: http://pintrest.com/alishacarlson 

You can't fake it til you make it when it comes to what you're believing about yourself.

 Changing your body image isn't about lying to yourself, it's about looking at what you're currently thinking about your body and challenging those thoughts while creating the new thoughts you want there on purpose.

While mantras and positive affirmations/ thoughts might be popular right now, we have to be careful about how we use these to ensure we aren't actually working against ourselves and causing unforeseen harm along the way.

For many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.

In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.

If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friends!

This week we dive into the surprising truth about your weight, and why eating less and moving more isn't the answer to weight loss. Despite that being perhaps the most popular concept out in the fitness space right now, it rarely works that easily. 

Yes, on paper, calories in-calories out = weight loss. But, if you've ever tried to lose weight, you know it doesn't always work like that. Of course, there are so many other factors that come into play. Some are within your control, and some are not. And, in most cases women are being told to eat way too few calories putting their bodies on alert for starvation. 

If you're tired of struggling with the number you see on the scale, want to focus on creating a healthy lifestyle, and ditch the diet mentality around food, you're in the right place. 

Ready to say good bye to dieting forever, make peace with food, and create a healthy lifestyle that is just easy? I can help. Email alisha@alishacarlson.com 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

What's up friends?

It is so great to be back with you again bringing another episode that was made just for you.  I hope you are all enjoying the week so far, and are savoring each moment and each bite. That brings me to this week's episode. 

One of the very first habits I teach my clients when we first start working together is to slow down when they are eating.

 I know. It's not super sexy. 

And you might have been expecting some massive overhaul to the pantry or a radical meal plan that cut out all their favorite foods or a strict calorie restriction..because you know, eat less and move more (insert eye roll). 

BUT, that is not what we work on first. And perhaps never. Instead we work on forming some new basic habits. Eating slowly happens to be the first one for most of them. 

The benefits of eating slowly are crazy. For instance, better digestion, better hydration, and more satisfaction from your  food...all from chewing slower.

I mean, have you ever noticed how when you throw an entire peanut butter cup into your mouth and pretty much inhale it, that it didn't quite hit the spot like you wanted? 

That is because it takes time for our brains and our bodies to communicate. 

Plus, slowing down while you eat can also help your body better absorb the nutrients in your food and you will likely end up eating less. (another big bonus for my clients that tend to overeat --either out of habit or for another reason).

Make sure you are set up to win by starting with the basics. Hit play and listen up. There is something for everyone in this episode---yes, even the slower eaters too ;) 

Want to learn about how we can work together--whether around basic nutrition habits nobody ever taught you, or improving your relationship with food, your weight, or your body, or anything else lifestyle related? 

Email alisha@alishacarlson.com

Enjoy the episode! And if you like what you hear, subscribe and share with a friend

If you're like the vast majority of women out there, chances are you have some drama around the scale and the number that pops up whenever you step on. 

If it's a 'good' number, then you can have a good day. If it's not, well, we all know how that goes. It's usually a good blend of shoulding all over ourselves and beating ourselves up for not being more disciplined or focused. Feeling pressure for not losing more weight than you have or not losing any at all. 

But, what if the number is totally, one hundred percent neutral? 

Meaning, it has no weight (pun intended) other than what you decide to give it. 

Did you know that's even a real thing--like you have the power to do that. This week, I show you how to untangle your current relationship with the scale, and how to begin creating a healthier relationship with yourself as well as any number that pops up. 

Despite what you might be currently believing about yourself, you are beautiful, worthy of love, and are capable of anything regardless of what the scale or anyone else has ever said about you. You are so loved, my friend. Don't let a number tell you otherwise. 

Ready to take what you've been learning on the podcast even deeper to create even more transformation in your life? Email alisha@alishacarlson.com or Connect with me over on social: 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

and for inspiration:
http://pintrest.com/alishacarlson 

Whether you're a working mom outside of the house or you are a mama who works from home, having a Personal Operating System or routine is a must. In this week's show, I walk you through my quarterly planning system for our busy family schedule. You'll learn how to establish a routine as a working mom using this proven system to meal plan, map out your kids' schedule, doctor's appointments, and even be able to schedule some down time in for a little self-care without the guilt.

Before I created this routine, life felt chaotic and stressful every time my husband left for work, and often way before then if I am being honest. It took some time to figure out a system that works, but lucky for you, I've already done the leg work and now you get to plug and play the parts of my system that work for you...and leave what doesn't.

Whether you use this as inspiration for your own routine or as a template, you will be amazed at how much time you get back, how much more energy you have, and how much you're getting done. Hello productivity and efficiency, good bye overwhelm and exhaustion!

Join The Strong[Her] Way by applying here
And come hang out in the Facebook group!

xx,
Alisha

IG: https://instagram.com/alishacarlson_ 

FB: https://www.facebook.com/thealishacarlson

Today is a super special episode as I get to welcome one of my mentors to the show, Stef Gass of the Mompreneur Mastermind Show. I first found Stef with a random search of Christian Business on Apple Podcast. 

Stefanie Gass is a Jesus lover, wife, and mom of two boys from Tijeras, NM. She is the host of the top-ranked podcast The Mompreneur Mastermind Show, and her mission is helping, empowering, and transforming Christian Mompreneurs.

Stef specializes in helping these incredible women uncover and tap into their God-led callings, launch podcasts, & monetize using courses and coaching.

Stef wants women to create true change for themselves and for Jesus by utilizing their gifts and serving the world with a business that lights them up!

Stef believes that when we let God's miracles light our path, we will profit from our passions, live proactively, & design a life that fuels our soul.

She believes we actually can have it all.

In this conversation, we had some vulnerable conversations around her implant journey, getting an explant done, and what drove her to change her body in such a radical way. Perhaps most important of all where it was she was seeking her identity in all of this.

Whether you've had implants or entertained the idea of getting them or not, there is something for you here. I know as women, we've suffered some pretty deep wounds aimed at our bodies, our self worth, and the way we view ourselves.

We address all of that and more inside this episode.

If you want to connect with Stef, you can do that here:

Podcast: http://bit.ly/themompreneurmastermindshow

Website: stefaniegass.com

IG: @stefaniegass

Community: bit.ly/successsupportgroup

Email: support@stefaniegass.com

Snag her:

Podcast Launch Checklist: https://podcastchecklist.gr8.com

30 Ways to Grow Your Following: https://30growthhacks.gr8.com

Success with Stefanie Insider: https://swsinsider.gr8.com

If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you.

This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results. 

You’ll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home. 

Whether you’re new to working out or just need a plan that fits your schedule, this episode will show you how to train with purpose and create lasting change.

🎯 What You’ll Learn:

• Why shorter workouts can lead to better results
• The role of compound movements in building strength fast
• How to eliminate distractions and simplify your home workout routine
• The secret to staying consistent—without relying on motivation
• How to shift your mindset around time, exercise, and progress
• Why personal development and fitness go hand-in-hand

Want to learn more about Fit+ Fueled and how it can help you finally reach (and keep) your fitness goals even when life is crazy busy with work and kid's sports?

DM me @alishacarlson_ on IG or fill out the application here

If you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem.

Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business. This mindset shift will help you create sustainable results and finally build the confidence you’ve been chasing.

What You’ll Learn:

• Why motivation fades and identity sticks
• How your current self-image might be sabotaging your fitness journey
• 3 key belief shifts to unlock lasting consistency
• The StrongHer Way to shift into self-leadership
• How to rewrite your internal story and build the habits that reflect your next-level self

DM “IDENTITY” on Instagram and get Alisha’s free The StrongHer Way Identity Journal Prompt to start the mindset work today.

And if you are ready to take this work deeper and apply it to your own life follow these three easy steps:

1. Fill out the client form here

2. Get the best plan for you and your goals

3. Start implementing immediately

Hey friend, in today's episode, we are talking about the differences between the growth and the fixed mindset, how they show up around your health/ fitness goals. Why developing a growth mindset is the way to go, and ultimately how to capitalize on the growth mindset to reach your fitness (and any other) goals you've got for yourself.

The growth mindset is woven throughout the work I do with my clients. But, we've never done a podcast directly calling out what each looks like.

If you want to learn more about the fixed vs growth mindset, you can buy Mindset by Carol Dweck

And, if you want the cliff notes version, check out this video.

Ready to make true, lasting change in your life?
Tired of dieting, of feeling like you're constantly starting over?
Want to feel more confident in your body while knowing you are taking care of the key areas to you?

If so, I want to invite you to hop on a consult with me. It's absolutely free, no strings attached. You can book by  heading to alishacarlson.com/contact

Hey loves, this week I have a special treat for you. We talk a lot about intuitive eating and the non diet approach to nutrition on here and how you can really make nutrition so much simpler for yourself if you drop the diet mentality when it comes to eating...but today, we are taking the non-diet approach to exercise as well.

In today's episode my special guest and I talk about diet culture's unhealthy messages when it comes to exercise, and how you can recover from or prevent an unhealthy relationship with exercise all by changing the way you think about it. 

I am joined by special guest Nyla Wiebe. Nyla is a Certified Health and Life Coach trained in habit and mindset change, also holding a Food and Nutrition Diploma and a host of fitness instructor certifications.

She  coaches her clients through an Intuitive Eating, Christian and Enneagram perspective. She works virtually 1:1 with women worldwide, helping them heal their relationship with food, fitness and body image, without dieting, obsession or restrictions, but instead teaching them to tune into their God given body cues and wonderfully unique personality.

We get into her backstory with exercise, and how a healthy habit turned into an unhealthy obsession and how she learned how to listen to her body's needs when it came to exercise.

Want to connect with Nyla?
IG:  https://www.instagram.com/nutritionwithnyla/

website/Blog: https://www.nutritionwithnyla.org/

and snag her Step by Step Guide of your First Day of Intuitive Eating and Intuitive Exercise free eBook :  Link found here

In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsychology, explore how functional MRI is revolutionizing the diagnosis and treatment of concussion symptoms, and spotlight the critical importance of individualized care in today’s healthcare model.

Dr. Fong shares her innovative Brain Boot Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality.

Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice.

What You’ll Learn in This Episode:

• How brain structures affect behavior, personality, and decision-making
• The link between emotional trauma and brain function
• Why concussions often go undiagnosed—and what signs to look for
• The power of functional MRI in diagnosing and tracking brain injuries
• How neurohacking practices like sleep, movement, and learning new skills improve brain function
• Why women’s health must include brain-focused, individualized care
• The role of nutrition and exercise in cognitive recovery and brain optimization
• How community and connection support long-term wellness

This episode is perfect for you if:

• You’ve struggled with brain fog, fatigue, or memory issues
• You want a more integrated approach to healthcare
• You’re curious about how to optimize brain health without medication
• You’re a high-achieving woman looking for holistic wellness strategies

Are you tired of thinking you need 5+ hours a week in the gym just to look toned?
In this episode of The Strong[Her] Way, I’m showing busy moms over 30 how to build muscle, boost confidence, and finally feel strong in your clothes — without living at the gym.

I’ve been where you are: juggling work, kids, marriage, and a million other commitments. Time feels impossible. But here’s the truth : getting toned isn’t about doing more workouts, it’s about doing the right ones.

You’ll learn why most women waste time on endless cardio and random Instagram workouts, and how you can start seeing muscle definition with just two focused strength sessions a week. Plus, I’ll break down the big 3 for getting toned: strength training, protein, and recovery.

💪 What You’ll Learn in This Episode:

• Why cardio alone won’t get you that toned, defined look
• How to structure strength workouts that fit your busy life
• The importance of progressive overload (and how to do it simply)
• How much protein moms over 30 really need to build muscle
• Why recovery and sleep are the missing link to fat loss & energy
• How to get toned at home or at the gym without wasting time

You don’t need endless workouts, complicated meal plans, or restrictive diets. If you focus on strength, protein, and recovery — even just two workouts a week — you’ll get stronger, leaner, and have more energy left over for the people and things that matter most.

 Resources & Links Mentioned:

• Get 2 Free Full-Body Workouts → email/ DM me alisha@alishacarlson.com / @alishacarlson_ on IG
• Learn about The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
• Connect with me on Instagram → @alishacarlson_ | @thestrongherway

How you start your morning sets the tone for your entire day!

This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success.

Whether you’re a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence.

If you’re ready to stop feeling rushed and start owning your mornings, this episode is for you!

Ready to take what you're learning here on the podcast and apply it to your life?

Get your personalized game plan! Book a consult here.

Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten? 

Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration. 

In this episode  we talk about  our eating habits, breaking them down into four types - -- -mindless
 -emotional
 -habitual
 -physical eating. 

We examine why we often eat food without a real physical hunger and the role distractions, emotions and routines play in our eating habits.

 We also explore the tricks and traps of emotional and habitual eating and how they disconnect us from our body's hunger and fullness cues. 

 The episode provides practical tips on using a hunger and fullness scale to tune into your body's unique cues. If you're looking to transform your relationship with food and exercise, this episode is essential listening to help you develop a mindful and conscious approach to eating.

Hey Friend!

We know meal planning and prepping ahead of the 5'oclock  dinner hour is helpful. But, if we are being honest, we also kind of hate it..

we hate feeling like we are eating the same thing over and over again
wasting food because we made too much
or buying ONE ingredient for one recipe and having to throw the rest of it away. 

This week, I share with you my top tips to make meal planning and prep quick and easy (PLUS, I throw in some quick and dirty coaching to help you overcome your own brain's objections when it comes time to eat what you've planned/ prepped)

________________________________________

Register for the Ditch the Diet Summit 

Ready to make friends with food and your body? You can sign up for a free chat with my by emailing alisha@alishacarlson.com to see if my non diet approach is right for you. 

Up until a couple months ago, I had never heard the term cycle syncing, but now it's popping up all over the place. As a woman, I have never really thought about working with my body's natural monthly rhythm. I always saw that monthly visit from Aunt Flo as a major bummer.

Turns out, there is so much more to our monthly cycles than our periods. If you find yourself struggling through the monthly visits from your cycle or if things with your body and your lifestyle just feel sort of 'off', then you won't want to miss this conversation.

We talk about how you can use your monthly cycle to fuel your workouts, your work, and your life in general.

You can connect with Leisha and learn more about working with her here:
IG: www.instagram.com/abundant.life.wellness 

Website: www.abundant-lifewellness.com

Empowered Fertility Guide: https://view.flodesk.com/pages/5eb9b93848b5a70026dc7c56

Cycle Tracking App:

https://www.kindara.com

Decode Your Cycle Course: https://p.bttr.to/3jWXOYg


And to snag your FREE 60 minute call with me to learn more about how the non diet approach can help you reach your fitness goals without deprivation or dieting  email alisha@alishacarlson.com for more information.

Have you ever found yourself saying "I'll just figure it out on my own" or "I'll try it on my own first for a little while"? Then this episode is for you. This week, we talk all about the importance of knowing what kind of help is available.

The reason this doesn't work is because if you did know how to do it, you would have done it by now...on your own. Building a strong support system for yourself will supercharge your results and get you there SO much faster.

Hiring coaches and other mentors will help you see your own blind spots and will give you the tough love when you need it, and will also teach you how to have your own back when you slip and fall.

Of course you could google your way to your results and you could spend all your free time reading the latest trends, but as we know the information is always contradicting itself.

One week it's do this, not that. Then the next the total opposite is being supported.

Every since I became a coach, I had one belief: my client actually already knows what they need to do. They just needed a little guidance figuring it out.

Want to learn more about me and my approach?
You can email alisha@alishacarlson.com or come hang out with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey loves, this week on The Strong[HER] Way we are talking about losing weight without dieting. Here's what most people don't realize, dieting is all about your thoughts. Whether or not you're dieting has to do with how you think about food, your weight, and what you *think* you should look like, weigh, eat etc. 

The catch is most of the things we think we should be eating/not eating, what we should/shouldn't weigh comes from the outside world. 

Meaning it's all kind of made up anyway. Which ultimately means you can choose to make up other rules you'd rather live by instead. 

As I've shared on the show before, I've gone from not caring at all about what I ate, hated to exercise, but also hated the number on the scale and what my body looked like. 

I've also stepped on stage as a figure competitor, cared too much about what I ate and what I looked like, over exercised, and still didn't like what my body looked like. 

The actions had changed, but the mindset was still the same. 

For the past month, I've been working on losing 8 pounds. I know, I know. This sounds like I'm selling out of the non-diet approach, but actually it's the opposite. 

I realized, avoiding something doesn't make it go away. I had been avoiding the scale for the past few years. And as long as I didn't get on, I felt fine. I wanted to see what sort of thoughts and feelings were left from the many years of chronic dieting. 

So I set out to see just that. In today's episode, I share my experience, and some of the biggest take aways. 

If you're ready to finally experience freedom from the scale and from food forever so that you can become Strong[HER] in all areas of your life, schedule a consult by emailing alisha@alishacarlson.com. 

Let's connect on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

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

Get started here!

In this episode of The StrongHer Way, Alisha Carlson breaks down one of the biggest fitness myths holding women back: the idea that more cardio equals more weight loss. Drawing from her own journey and the experiences of her clients, she shares why this “burn more, eat less” mindset often leads to burnout, muscle loss, and frustration especially as women approach their 30s, 40s, and beyond.

Alisha explains how hormonal changes during perimenopause and menopause shift how our bodies respond to exercise and why strength training becomes the most powerful tool for maintaining metabolism, confidence, and long-term health.

You’ll walk away understanding:

• Why cardio alone won’t change your body composition
• How under-eating and overtraining can slow your metabolism
• The science behind building muscle and balancing hormones
• Practical ways to fit strength training into mom life
• How embracing your identity as a strong woman can change everything

Whether you’re a busy mom trying to lose weight, feel stronger, or find balance, this episode will help you shift from calorie-chasing workouts to purpose-driven training that supports your body and your life.

👉 Ready to stop spinning your wheels and start training with purpose?
Join The Strong(HER) Way coaching program  designed to help high-achieving moms build strength, confidence, and sustainable health.
Learn more at alishacarlson.com/clientform

Are you tired of strict diets, confusing intermittent fasting apps, and feeling like food is controlling your life? In this episode of The Strong[Her] Way, I’m breaking down time-restricted eating (TRE) — a simple, sustainable approach that busy moms over 30 can actually stick with.

I’ll share my own story of trying extreme fasting windows (and why they backfired), plus the science behind why TRE works for fat loss, hormone balance, energy, and even better sleep. Most importantly, you’ll learn how to use this tool without obsessing over calories, tracking every bite, or feeling like you’re failing if you don’t do it perfectly.

Whether your goal is losing weight, boosting energy, improving digestion, or just creating more freedom around food, TRE could be the game-changer you’ve been waiting for.

What You’ll Learn in This Episode:

• What time-restricted eating is (and how it’s different from intermittent fasting)
• Why busy moms over 30 can benefit most from TRE
• How TRE supports fat loss, hormones, digestion, and sleep
• Why when you eat can be just as important as what you eat
• Practical ways to start TRE today without rigid rules or calorie counting
• How to experiment with eating windows that actually fit your lifestyle

Time-restricted eating isn’t about punishment or restriction — it’s about working with your body’s natural rhythm so you can stress less about food and feel more energized, strong, and confident.

Resources & Links Mentioned in This Episode:

• Join The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
• Connect with me on Instagram → @alishacarlson_ | @thestrongherway

Moms, feel like there’s never enough time for yourself? You’re not alone. In this episode, I share simple, actionable hacks for busy working moms over 30 to take back control of their day, prioritize self-care, and make healthier choices without stress.

 You’ll learn:

• How to audit your time and find hidden pockets of productivity
• Sneaky movement hacks: fit exercise into 5–10 minute windows
• Meal planning & prep shortcuts to save time and eat healthier
• Self-care micro habits and boundary-setting strategies
• How to create systems, routines, and delegate tasks for a calmer, more intentional life

Even small changes can free up hours in your week, boost your energy, and help you feel calm, strong, and in control.

 Listen now to start taking back your time—and finally make space for what matters most.

Want more support? If you’re ready to take control of your time, energy, and health, we’ve got you covered. Check out our group coaching programs for accountability and community, or explore 1:1 coaching for a fully personalized plan designed to fit your life as a busy mom. Click here to get started

Think strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays.

From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitness on the back burner, this episode shows you why it might be the exact edge you’ve been missing as a high-performing woman.

What You’ll Learn:

• Why strong women lead better in life and business
• The link between physical strength and emotional capacity
• How to fit strength training into a packed schedule
• The mindset shift from fitness as “self-care” to “strategic leadership”
• Alisha’s 2-day StrongHer training method for busy women

TEXT the Word “CEO” on here and get the The StrongHer Way 2-Day Training Split designed for busy moms and entrepreneurs.

Ready to feel more like yourself again? For the outside to finally match how you feel on the inside? 

Get started in 3 easy steps:

Step 1: Fill Out the Quick StrongHer Strategy Form

Step 2: I’ll Review and Send You a Custom Plan

Step 3: Start Implementing on the plan to get results

In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call.

We’re ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.

What You’ll Learn:

• Why protein is the most underrated nutrition hack for women
• How to plan meals that keep you full, energized, and strong
• The myth of motivation—and why discipline and systems matter more
• How aging and hormones affect fat loss (and what to do about it)
• Why muscle is your metabolic gold and calorie counting is a waste of time
• How to train smarter, not harder—and finally see results
• The role of rest, recovery, and strategic strength training
• Why your health habits are shaping your kids' future too

This episode is for you if:

• You’re a busy woman over 30 struggling with fat loss
• You feel like you’re doing everything “right” and still not seeing results
• You’re ready to stop chasing motivation and start building momentum
• You want fitness to feel sustainable, not like another job

Links & Resources:

• 💪 Want to train smarter, not harder? Check out the StrongHer Program
• 📲 Tag me on IG @alishacarlson_ and tell me your biggest fitness frustration—we might feature it in a future episode!

Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body.

If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you didn’t know you needed.

We talk about how our bodies change, and the hormonal shifts that impact energy, sleep, hunger, muscle building, and fat loss—and why your go-to strategies from your 20s might be backfiring now.

You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it.

 What You’ll Learn in This Episode:

• How your body changes after 30 and into perimenopause/menopause
• Why hormones affect sleep, cravings, mood, and progress
• The power of muscle building for hormone balance and metabolism
• How to train for your current season of life—not your past version
• Why recovery and rest are essential for results
• The impact of undereating and overtraining on your energy levels
• How to manage stress for better hormonal health
• What role HRT (Hormone Replacement Therapy) can play in your journey
• How to listen to your body’s signals and respond with strategy, not shame

 Let’s Connect:

Instagram: @alishacarlson_

Website: www.alishacarlson.com

In this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life.

You'll learn why modeling self-care isn’t selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength.

This is more than parenting—it’s personal transformation. Because when moms prioritize their own self-worth, rest, and wellness, they raise kids who do the same.

 What You'll Learn:

• How your habits are silently shaping your kids’ beliefs about rest, self-worth, and boundaries
• Why busyness isn’t a badge of honor—and what to model instead
• The difference between real self-care and the highlight-reel version
• Practical ways to involve your family in healthy habits and personal growth
• Why perfection isn’t the goal, but ownership is
• How to stop the cycle of people pleasing (for you and your kids)

 Key Takeaways:

• If your kids only learned about boundaries by watching you… what would they believe?
• You’re not just raising kids—you’re re-parenting yourself.
• Actions > words: More is caught than taught.
• Boundaries show your family that time is sacred.
• Rest isn’t a reward. It’s a requirement.
• Grace over guilt. Always.
• When you take care of yourself, you're teaching your family to step up, not step around you.

In this  episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth.

If you’ve ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything.

Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn’t reflect your true health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn’t always mean healing, and healing doesn’t always show up on a scale.

This is your invitation to redefine what it means to be healthy—from the inside out.

🔑 Key Takeaways:

• The scale is not a reliable indicator of health, fitness, or self-worth.
• Weight loss ≠ fat loss. Weight loss ≠ healing.
• Your health journey is about building—not just shrinking.
• Non-scale victories like better energy, improved sleep, and emotional resilience are far better health metrics.
• Diet culture teaches you to chase smaller. We’re here to build stronger.
• Track your mental health, emotional well-being, and how you lead your life—not just how you look.
• True success is living in alignment with your values, not just hitting a “goal weight.”
• Your body is not a project. It’s a partner.
• Celebrate your invisible wins: consistency, self-talk, and the way your kids see you showing up.

Snag your spot in The Strong(HER) Way Fit+Fueled group that launches early May. You can still get an early bird spot that will get you 1:1 coaching with me to help personalize the plan even further. 

Go to: alishacarlson.com/clientform 

Hey friend, today is my anniversary! 

And of course, I was reminiscing on our relationship. 

As much as I wanted to post a super cheesy and sappy post talking about the highlights of our relationship, the reality is, of the 14 years we have been married 11 have been pretty dang good, and 3 of them have been hard. Challenging. And didn't feel good at all. Like if I can be super vulnerable so rough that I used to fantasize about leaving. 

Somewhere along the lines we have been sold the idea that love has to always feel good or we are somehow doing it wrong. 

Likewise that having a healthy body image means we will always feel positive about our bodies. We won't.

Just like in a loving relationship with another person, so it is with you too, it won't always feel good. In fact, true love often doesn't feel bubbly. Rather it feels like commitment, courage, vulnerability, and sticking it out even when it's hard. 

If you've been doing the work of learning to love the body you've been given more and have found it doesn't always feel good or is sometimes a struggle, this one is for you. 

Ready to take this work deeper? Email alisha@alishacarlson.com to learn more 

And, if you want to connect on IG/FB you can do that here:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Grab your copy of The Mindful Eating Project Kickstart here:
https://alishacarlson.com/ 

Welcome to The Strong(HER) Way! 

Today, we're diving into the juicy topic of quieting that relentless chatter about food in your head. I'm your host, Alisha Carlson, and I'm here to help you kiss dieting goodbye and embrace a more joyful relationship with food.

Let's face it, we all have that little gremlin in our heads telling us what we should or shouldn't eat. But guess what? You hold the power to quiet that noise! We'll explore some fun and effective strategies to tame that food noise monster once and for all.

Sick of the endless cycle of dieting, guilt, and shame? 

I hear you, sister! It's time to break free from the diet drama and start making choices that nourish both your body and soul. Get ready to say goodbye to restrictive eating plans and hello to food freedom!

If you enjoyed today's episode, don't forget to subscribe, rate, and review The Strong(HER) Way on your favorite podcast platform. 

And until next time, keep shining bright and nourishing your beautiful soul. See you soon!

Ready to ditch the dieting? Get healthier and lose the weight for good?

You can get started in 3 easy steps:
1. Book a call
2. Get your personalized plan
3. Work with me to stay on track and accountable to your goals

In this episode we are talking about why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life. 

So often I see my clients waiting to truly enjoy their lives, and themselves until  they reach the goal.

If 99% of your life is lived between goals, why wait to feel confident in your body, and to truly live your life?

We also talk about:
- practical ways you can begin to live a more fulfilling and thriving life now.

 -why waiting to live your life might actually be what is slowing down your progress on your goals

Helpful Links:
-For an almost daily dose of inspiration and motivation you connect with me on IG

-Ready to begin working on your relationship to food, but not sure you want to hire a coach yet? Grab The Mindful Eating Project FREE

-Want to learn more about the holistic, non-diet approach I use with my clients to help them create food freedom, feel more confident, and cultivate more balance between taking care of their families and themselves? 

Are you waiting on the scale or weight loss BEFORE you feel more confident in your body? 

I know this was a trap I was caught in for years...the scale literally ruled my life. I would hop on each morning, if the number was "good" --meaning it hadn't gone up or perhaps had even gone down a bit, I could have a good day. 

If on the other hand, it went up (or didn't change despite my hardest efforts)... I was doomed to have a bad day. Usually being more strict with myself..or feeling totally defeated and just saying screw it--why even bother. 

This was an exhausting emotional roller coaster I rode for years. 

Today's episode features an interview with Maggie Powell. Maggie and I recently teamed up on The Ditch the Diet Summit. 

Maggie is a certified health and life coach, specializing in mindset.  She struggled for years with low self-esteem, negative self-talk, lack of confidence, and body dysmorphia. Through her own mindset work and self-exploration, she has developed a healthy, loving relationship with herself. Now, she's passionate about helping other women find peace, confidence, and self-love for themselves.

Her goal is to help other women find the same success that she has, but on a shorter path.  She works with clients 1:1 and in group coaching through The Clarity Catalyst, an 8-week journey in mindset and emotional intelligence.

If you want to connect with Maggie further, you can check out what she is doing below

Website: https://www.healthyhappyher.com/

Train Your Intuition: https://healthyhappyher.ck.page/intuition-workbook

Facebook Group: https://www.facebook.com/groups/healthyhappyher

Hey friend! 

Tell me if this sounds familiar....

You have a health goal set for yourself
You are planning to start making some changes to the way you're eating by following a new diet
You've got your workout plan all lined up. 

Maybe you get started strong for a few days or a couple of weeks. 

You're seeing some progress...but, it's not happening fast enough. You feel miserable and hungry all the time. 

Before you know it, you slip up..then, it's totally off the wagon for you again. 

You're wondering if there is an alternative. A way that you can actually stick with these healthy changes you want to make without feeling like you can't also live your life. 

The answer, in a nut shell, yes. 

You can create a healthy lifestyle without it feeling hard, heavy, and depriving. 

On this week's episode, I am sharing an interview I got to do on another show. 

I'm helping you create a healthy, balanced lifestyle without obsessing over food, the scale, or calories. 

Ready to work with me? You can email alisha@alishacarlson.com to set up a free consult to learn more about my non diet process and see if it's what you've been looking for. 

Come hang out with me on IG @alishacarlson_

Hey Friend!
Sometimes diets are obvious, other times, you might be dieting...thinking it's just a healthy lifestyle / lifestyle change.

In this replay, I show you how to spot the difference.

I am a firm believer you can do the exact same thing, but from different heartspaces and yield entirely different results.

If you're tired of constantly feeling like you're struggling with the scale, controlled by food, and never feeling like your body is quite 'good enough', then not only is this episode for you...

BUT, it might also be time for us to work together.

Healing your relationship to food and your body is just the beginning. Learning how to eat without having to follow food rules or diets is possible, and so much easier to do when you're not trying to figure it out on your own. 

If you're interested in exploring what that looks like and whether or not my non diet approach is right for you, then you can email alisha@alishacarlson.com to set up your FREE consult.

Are we connected yet?

Let's hang out on IG or FB 

What do you think about yourself? About your body? Your weight? 

If you're like a majority of women out there, changes are your thoughts about you/your body/ your weight aren't great. 

you might beat yourself up. Think that if you just lost a few pounds or looked different, then you'd be confident and feel good in your body. 

The reality is, it's only your thoughts about that magical number on the scale or your thoughts about a body that looks like your ideal body. 

The way you interact with food, exercise, or pretty much any other area of your life has to do with how you are currently thinking about yourself and your body. 

This leads to us often setting goals from a place of desperation, hurry, and frustration rather than from excitement, joy, contentment, and peace. We somehow think that we are less than until we reach that goal. 

I fell into that trap--believing the lie that if my body looked a certain way or were a certain size, then I'd be happy, successful, fulfilled. My marriage would be better, I'd be a better mom. I'd feel more confident, etc. 

Sadly, I reached the goal and was still disappointed. I brought all of my icky thoughts about myself with me into the smaller, leaner body. 

I was still insecure. Still comparing myself to other women. Still judging my body harshly. 

And, because my relationship to myself wasn't super healthy, I did things that ended up being more harmful than helpful. 

If you're simply running your default way of thinking about your body and yourself, it's time that story got an upgrade. 

That's exactly what we talk about this week on the show. 

If you're ready to feel at peace with food and your body, I can help. 

Food doesn't have to be confusing or hard. You can learn to eat without guilt or binging. You can feel good in your body now, without waiting for the number on the scale. 

To get started, email alisha@alishacarlson.com

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hey friends! Today I got done with my workout. Stopped my fitness watch. And noticed it didn't register any of the minutes. In the past, that would have sent me over the edge. I would have no doubt hopped on the bike, gone for a run, or did another 20 minute workout just to get the credit. 

This might be the high achiever in me. Maybe it's perfectionism. And most certainly, it's a pretty common message we have received from the fitness industry. 

We are bombarded with messages to go hard or go home. These messages, though meant to motivate, can also create some shame or guilt if we aren't always going hard. Especially if we don't have any proof or evidence to show for it. 

You know I'm all about debunking that toxic mentality. And coming back to a place where movement and exercise can be fun and something we do for ourselves rather than a punishment for our weight or our bodies. 

If you've ever been slave to the scale, calories, steps. or any other metric to judge your worth on, this episode is for you!

Ready to get started on your non diet lifestyle today? Email alisha@alishacarlson.com.  I can help you achieve food freedom, fitness, and life transformation using my non diet strategies. 

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Pinterest: http://pintrest.com/alishacarlson 

Hey friend! This week we have a powerful conversation coming to you about breaking free from the body shame and yo yo dieting. We've all been there at one point or another.. feeling like our imperfect and flawed bodies weren't good enough.

Striving for the image of perfection. Doing whatever it takes to lose those last 5-10-20+ pounds.

The truth is, your body already is a good body. While it may not live up to society's standards or perhaps eve your own, it is wonderfully and beautifully made. It's an instrument for you to show up and do the work you're here to do.

I'm joined by Michelle Zellner, an author, speaker, and coach. Michelle a former competitive gymnast who knows all too well the pressure to look and perform a certain way.

 Michelle shares her journey from the moment she knew she was struggling with her body image and food all the way through breaking up with yo yo dieting.

She now works with others to create a healthy lifestyle without the diet mentality that often feeds the motivation to lose weight in order to feel better in our bodies.

If you'd like to learn more about Michelle and the work she is doing, you can check her out below.. and she has a special just for listeners of The Strong[HER] Way:

Website
https://betterbeings.net/

Online YOUniversity— enter promo coded STRONGHER for 50% off al courses and full tuition option

https://betterbeings.net/youniversity

Books

https://www.amazon.com/You-Revolution-Journey-Better-Being/dp/B0844JD3T7/ref=sr_1_2?crid=61YPGHPDDSCV&dchild=1&keywords=michelle+zellner+book&qid=1631552795&sprefix=michelle+zellner%2Caps%2C187&sr=8-2

Fb

https://www.facebook.com/betterbeingsus/

LinkedIn

https://www.linkedin.com/in/michelle-zellner-5a43a787/

Do you find yourself either all in and 'on plan' or all off and doing nothing? Believe it or not, this mindset is pretty common.

It's the thinking that if I can't do the full 45 minute workout I had scheduled, I might as well do none of it. Or, I ate one brownie, so might as well keep going since I already ate one.

Not sure how or where this is showing up for you in your life?

No problem. Tune into this episode to get a little more insight as to why you might be doing this and awareness as to how this is potentially showing up in your life.

Consistent transformation and change lives in the middle ground.

It's being able to do what you can, with what you have, and trusting it will be enough.

Plus, when you finally take the pressure off yourself to do it perfectly, you can create so much more momentum through consistent action without beating yourself up when you make a mistake or don't follow your plan to the T.

Ready to take what you're learning on the podcast and implement it in your life on a deeper level?

Email alisha@alishacarlson.com to get started.

Wanna hang on social?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hi friend! This week we are exploring the 2 most common fears I see around hunger when it comes to my clients. On the one hand, we are told not to feel hunger ever. We should instead suppress it, and curb our appetite--as if it were a bad thing. 

On the other? That we should never feel hungry, and constantly be eating to feel satisfied. This can lead to pre-emptive eating to avoid feeling hunger. 

Both create disconnection between us and our bodies. Both override the body's natural cues to eat and when to stop. Neither are empowering or freeing around food. 

Whether you're just starting your non-diet journey with food or you've been dipping your toes into the intuitive eating/ non diet pool for a while, this will help you navigate the tricky and triggering aspects to hunger. 

You can learn how to eat in a more intuitive and mindful way without having the honeymoon phase and without dieting. And that is exactly what we talk about today.

Ready to take what you're learning here on the show even deeper? You can, by working with me 1:1. If you'd like to get started on your own non diet journey with food, exercise, and life transformation, email or message me: alisha@alishacarlson.com or on IG/ FB. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

As we kick off another New Year, we are bombarded with the message to shrink your body, detox the holiday treats, and completely cut out flour and sugar. But is that the only way to get healthy?

Or is there another approach that works better. Is easier, and more sustainable as a healthy lifestyle?

You guessed it, there absolutely is. And this week on the show, I am bringing you the encore to one of our most downloaded episodes.

You'll learn not only what dieting is/ what it looks like in its subtlest forms, but you'll also learn what it isn't.

And ultimately, you'll be able to decide for yourself if the non-diet approach is the best one for you.

Cheers to a New Year, same you, different goals, dreams, and inspirations.

If you want to learn more about the non diet approach and whether it's right for you, schedule a free 60 min consult. I'll show you exactly what's tripping you up and keeping you stuck and how to get to where you want to be in your body, with food, and in your life.

Schedule your consult by emailing alisha@alishacarlson.com

If you want to connect on social, you can find me here:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friend!

If you want freedom from food and from dieting, you are in the right place!

This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction.

Instead discover a simple, transformative strategy that frees you from constant food obsession while making healthier choices feel effortless.

Tune in if you're ready to reclaim your relationship with food and enjoy the freedom you deserve!

 Want to learn more about how coaching can help you take what you're learning here and actually apply it to your life to speed up your results?

Book a free call if you're ready to get off the diet roller coaster for good, look and feel your best without obsessing over food or the scale. 

Last supper mentality aka scarcity thinking around food: 

I don't know when I'm going to be able to have this again, so might as well get it in while I can. 

Most commonly seen right before the New Year's when all the chatter around resolutions and New Year, New You starts. 

OR 

anytime you're thinking about making some of those 'lifestyle' changes aka dieting. 

OR 

anytime you make cookies and you live with a gang of cookie monsters (like me  ) and you think you have to eat all the cookies before they're gone

This way of thinking basically has you sabotage yourself before you even start. 

It's like "I'm going to be so miserable, so might as well get all the pleasure I can from food and wine now before I have to give it all up"

But what if it didn't actually have to suck? 

What if it could be simple, doable, and dare I even say fun? 

That, to me, is the epitome of a lifestyle. 

Not me (or you) trying to cram our lives into neatly color coded containers or a super specific meal plan and workout program or someone else's food rules for our lives. 

Imagine rolling into 2021 with a clear strategy for you to finally reach your health goals without feeling deprived, restricted, or going back to scarcity eating. 

Wouldn't it be great if 2021 would be the last year of trying to lose those last 10-15 pounds.. and learning to embrace and love your body NOW.. not someday?

This can be your reality too, my friend. 

Email alisha@alishacarlson if you're interested in learning how the non-diet approach I teach my clients is the right one for you.

Cheers to eating without guilt and with a dose of healthy self- control

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

This one eating habit has stalled my client's success in finding food freedom almost more than any other. In this week's episode, learn how this one eating habit could be slowing you down too and ultimately be stopping you from truly feeling with the feels and the condition of your heart. 

We eat for all sorts of reasons. Sometimes it's stress eating. Sometimes it's emotional eating. Sometimes it's to celebrate or because we are lonely or broken hearted. Regardless, if you're eating for any other reason than to nourish your body, it's worth taking a look at to figure out why. 

Especially if you don't feel like you have a handle on when and why you're eating. Learn how to listen to your body, honor your body, and nourish through food and other care practices in today's episode.

And if you want to learn more about working together on a deeper level, email alisha@alishacarlson.com or come find me on social:

Web: https://alishacarlson.com/ 

I​G: https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

With all the personal development information out there we are constantly being bombarded with new information about how to live a life with purpose, but are we actually getting any closer?

I was the queen of consumption when it came to personal development. But that's where it stopped. I'd consume. Take notes. Implement here and there. And nothing was happening.

Well, maybe not nothing, but I for sure wasn't seeing the massive transformation I had expected.

Here's the deal. If you want personal development to work and help you create a lifestyle change (or many), you have to work. And you have to be honest with yourself about how you're really doing.

In my experience, we either think we are 100% nailing life and we would say 10s all across the board...or we swing to the other extreme and totally beat ourselves up.

For the rest of us, we have been so busy treating water, we don't even know what our best life would actually look like.

Today, I am sharing with you the exact tool I use to help my clients assess where things are really at in their lives. This way they know exactly what to give their time and energy to, and what to ease up on.

Not living your level 10 life? I got you! Sign up here to schedule a free consultation. No obligation to buy, but if what you're doing isn't working, then maybe it's time to try something else.

What have you got to lose?

Let's hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

What's up busy mama?! I see you. You're so busy pouring into everyone else's cup, you hardly have time to drink a hot cup of coffee in the morning let alone take time to fill your own cup..you're exhausted, burned out, and ready to runaway--not forever...just for a few hours ;)

Did I just describe your day in a nutshell?

That was me a few years ago. I would stay up late watching Bravo, secretly snacking away on all the carbs I didn't eat during the day being "good" on my diet, and stumble to bed sometime after 10.

My kids were my alarm clock. Which let's face it, never put me in a good mood. I had started hearing about the importance of a morning routine, but knew there was no way in heck a morning routine could happen if my sleep hygiene sucked.

So, instead of tackling the morning routine first, I had to establish healthy sleep habits, and even needed to make over my time management strategy during the day.

It's all connected, and on today's show we get into some of my top time management tips to help you get a better night's sleep. Bonus: we even talk about setting up a bedtime routine that works for your busy schedule!

I want to help you create a system that works for you, if you need a little direction and are interested in booking a 1 hour coaching call, fill out this application.

Learn more about The Strong[HER] Way and my brand new 30 Day Mindful Eating Project Kit designed to help you eat healthy without giving up your favorite foods or happy hour with the girls.

Wanna hang on social?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https:// linkedin.com/in/alishacarlson

Hey sister, ever have that nagging, gnawing feeling inside that you're not good enough?That no matter what you do, you'll never be good enough. No matter how well you track your food, how hard you workout, or how perfect you try to be, it's just not enough.

You're disciplined, almost to a fault. You find your worth in what you look like and in your achievements. On the outside, it probably looks like you have it all together, but inside you feel anxious, insecure, and like there is more to your life than what you look like.

Overcoming perfectionism inside an imperfect body is hard work, and it takes a massive mindset shift in how we look at the bodies we have and what their ultimate purpose actually is. You and I were created to be more than a lean, fit, healthy, or strong body. We were created with a unique and special purpose for our lives. However, we can't reach that potential fully, as long as we are obsessing over food, our weight, or what we look like.

I've been right where you are. I know the anxiety and the fear that comes with accomplishing and maintaining the perfect body. And I'm here to tell you, no matter what your body looks like, it will never be good enough if you're trying to find your value and your worth in your outer appearance.

In today's show, I share how I overcame the perfectionism that almost ruined my marriage and my family. We also talk about how you can heal from perfectionism to find the every day simple joy that comes with learning how to live in and love the body you're in today.

If you are struggling with your body image, today's show is a must listen. And if you're ready to take the next step to breaking up with the never ending diet cycle, I'm here for you.

Simply fill out an application to see if you're ready for coaching, I cannot wait to work with you!

https://alishacarlson.typeform.com/to/bFDKuQ

Let's be friends, you can find me hanging out...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

To stay up to date or to learn more about me and The Mindful Eating Project check out...

https://alishacarlson.com/

The Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle

Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way, Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional dieting, explains why women often need more food than they think, and shares practical strategies for developing a healthy, guilt-free relationship with food. If you’re ready to ditch the diet cycle and embrace food freedom, this conversation is for you.

What You’ll Learn in This Episode:
🍽️ Why dieting often backfires and leads to binge eating
⚖️ The truth about hunger, metabolism, and why women need more food than diets suggest
🧠 How to rewire your mindset around food and body image
🚫 Why guilt and self-blame are keeping you stuck in an unhealthy cycle
💡 Actionable steps to improve satiety, balance nutrition, and stop the food struggle

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

Hi Friends, 
Here we are another week has passed! I hope you are making strides toward your goals every day. If you're not, I can help with that. 

This week I am introducing a concept that I teach my clients. It's a blend of intuitive eating/ movement and habit based lifestyle. It is no surprise that when we get burned out on dieting and the exhausting mindset that goes with it, we tend to want to throw the baby out with the bathwater. We say screw it and completely ignore our bodies cues eating perhaps whatever we want. Perhaps we stop working out all together. 

I don't blame you. I was there too in my journey a couple years ago. I had gotten so 'good' at dieting that it burned me out--mentally, emotionally, and physically. 

Over the past couple of years I have been healing my own relationship with food, exercise, and my body, and really just realized I need a little more structure to my life than what is often discussed in intuitive eating. Not from a diet mentality, but to help support the rest of my life and my goals. 

Often times, I think an aspect of intuitive eating that isn't discussed is that it's ok to have structure around food. It's ok, to plan and to prep and it doesn't always mean you're dieting. 

And, eating intuitively is a skillset and a practice. It has to be learned/ re-learned. Sometimes having some structure or guidance in the beginning can be helpful especially if you were heavily immersed in diet culture and are terrified to do anything different. 

It's your body, your life, you goals. My job as your coach is to simply support you in your journey and help you create the results you want. Without judgment, guilt, or shame. 

Let's dive in!

If you want to learn more about my non diet approach you can email me alisha@alishacarlson.com or find me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Pinterest: http://pintrest.com/alishacarlson 

Have you ever stopped to notice what you're actually thinking and saying about yourself to yourself? 

This was a foreign concept for me for years. I had no idea that the crummy thoughts I had about myself, and the even crummier story I was telling myself was *optional*.

I would recite that story over and over like it was the truth. Ironically, this led to me engaging in behaviors and habits which only reinforced the negative self-concept I had.

Once I learned the power of our mind and our thinking over our lives, things began to change for me in my life.

I began to show up differently in my marriage, my family, social interactions. I started putting myself out there for even bigger risks and goals.

We think the way we feel in and about our lives, marriages, kids, bodies, etc is a result of those things--so we wish, and hope and work to make those life circumstances different.

Instead, its' merely the story we tell over and over and over again. If we change the story, we change the way we show up, our experiences of those things, and ultimately our results and our lives.

Ready to ditch the diet? Feel better in your body? Find a balance between taking care of everyone else and yourself?

Book a consult here if you want to learn more about my holistic non diet approach

Hey friend,

this week on the show we are talking about diets.

Now, you know I'm all about the NON-diet approach to food and fitness.

But, this is a common topic amongst the clients I work with, so I wanted to address it from my point of view.

Everyone wants to know what the best diet is for them because they are looking for the magic shortcut to whatever fitness/ health goal they are working on.

The problem is not necessarily the diet themselves, but the way we approach them.
Now, of course there are many diets that are and can be downright dangerous--

However, usually the issues with diets is the way they make you think about food.
Causing all sorts of disordered behaviors around food
Making you feel guilty for eating "bad" food, or deprived because you 'can't have x,y,z"

The only way you are going to know what type of diet works best for you and your body is by trying it out.

And, the only way to explore this without having the awful experience of dieting is by healing your relationship to food, your body, and yourself (which is what I help you with) so that you can make choices around food that are healthy and aligned with your goals that also allow you to just live your life.

IG | FB

Your Free Gift 👇🏼
The Mindful Eating Project

Have you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside.

In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re-enter without the shame spiral.

Alisha breaks down why diet culture's obsession with "Day 1" is actually working against you, why your past fitness experiences still count (more than you think), and how to start building real, sustainable momentum again  without blowing up your whole life to do it.

This isn't about getting back to who you were. It's about reconnecting with who you've always been  and stepping back into your strength.

What you’ll learn inside this episode:

Why you are not starting from scratch, and the mindset shift that changes everything

How diet culture's "Day 1" cycle keeps women trapped in a loop of hope and shame

The difference between reinvention and re-entry, and why it matters for long-term success

A practical 3-part framework for returning to fitness in a way that actually sticks

How to reconnect with your deeper why so motivation doesn't disappear on a hard week

Why waiting to feel "ready" is costing you more than the awkward first workout will

Apply to work with us 1:1

Get started with the Fit + Fueled Method

In this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession.

You’ll learn how to practice mindful eating, recognize hunger and fullness cues, and make empowered food choices that work with your lifestyle—not against it. Whether you want to lead your family by example, break free from food guilt, or create eating habits you can stick with for life, this episode will give you the exact strategies to start today.

What You’ll Learn in This Episode:

• How ultra-processed foods sabotage health and weight loss goals
• Practical ways to reduce processed food intake without feeling deprived
• Why mindful eating matters more than food rules
• How stress and lifestyle habits influence eating patterns
• The power of protein and produce for natural satiety
• Small, realistic changes that add up to lasting transformation
• How to model healthy habits for your family without dieting talk

Sound Bites:

“Food freedom is about trusting yourself—not fearing food.”
“You can lose fat without dieting when you eat real food consistently.”
“Ultra-processed foods are designed to keep you overeating.”

Chapters:
00:00 — What Food Freedom Really Means
03:42 — The Hidden Dangers of Ultra-Processed Foods
08:15 — Mindful Eating & Hunger Cues
12:30 — How Stress Shapes Your Eating Patterns
17:48 — The Real Food Swap Strategy for Fat Loss

Ready to get leaner and stronger, feel more confident in your clothes, and actually like what you see when you look in the mirror? 

to learn more/ get started, just fill out this form

When my family faced a health crisis, I knew something had to change about the way we were living our lives. My husband was diagnosed pre-hypertensive when he was mid-20s. That scared both of us into getting healthy so he didn't need to live the rest of his life on medication. Especially because high blood pressure runs in his family.

 In our latest episode, I share 10 reasons why strength training is so much more than a means to lose weight for women—it's a gateway to a world of

increased metabolism
improved body composition
a newfound sense of empowerment

Forget about obsessing over the scale

it's time to redefine what true health looks like and how resistance training can be the cornerstone of a vibrant, empowered life.

Our conversation extends beyond the physical, addressing how a stronger back, core, and lower body can revolutionize your posture and offer relief from the pain that comes with our desk-bound lifestyles.

But perhaps even more impactful is the discussion on the mental health benefits that arise from a consistent exercise routine

—think less depression, less anxiety, and a hefty boost in self-esteem.

We also contemplate the concept of 'banking' muscle for the future, ensuring independence and mobility as we age. 

This episode is more than just a talk; it's an invitation to you to start prioritizing strength training in a way that fits seamlessly into your life, promising a journey towards a stronger, more empowered you.


Download The Strong(HER) Way for:
 Apple
On Google Play

Book a call to start your own health and fitness journey without restrictive diets, food obsession, and the constant guilt when you don't do it perfectly

Hey, hey! I'm back with another one of our Most Valued Podcasts of all time.

The transition out of dieting and into a more relaxed non-diet relationship with food can feel a little (or a lot) scary. Especially when one of the major beliefs around food is that you cannot trust yourself or be trusted when it comes to certain foods.

I'm all about empowering you in your body + your life.. this also means how you act around food.

That is exactly why I am sharing with you some simple strategies and mindset tweaks you can make to kick this journey off with confidence and ease.

Whether you're new to this journey or have been on it a while, this episode is sure to drop some major nuggets of wisdom and goodness.

Enjoy!

And, if you want to connect, you can find me hanging out on IG and FB (mostly).

Grab your copy of The Mindful Eating Project Kit here (FREE)

Every other year I think I've gone into the Holiday season with a little excitement around being kind of naughty.. eating whatever I wanted. Drinking more than usual. And perhaps even blowing the budget.

But not this year. This year, I've really been working on the habit of overeating and how to stop it. Not just for myself, but for my clients too.

One of the biggest things to realize is, it's just a habit. It's something you've done over and over again until it has become the default.

This means it can be undone. Rewired. And it all starts with your mindset. It starts with a thought. One single thought about food.

In this bite-sized episode I show you a simple and practical strategy you can use today to start changing the habit of overeating. Spoiler alert: you can also use it on alcohol or shopping, Netflix, or anything else you find yourself over indulging on.

Thanks for tuning in!

Let's connect on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

And if you're ready to take this work to the next level, schedule a free call. Email alisha@alishacarlson.com

Today I'm keeping the episode short, sweet, and to the point. If you're thinking about starting another diet, workout program, or simply making some changes to the way you're eating, stop, and listen to this.

This one subtle shift could be the difference of you having to start over again next week or next month, when you've gotten so far "off track" that you just give up.

To make sustainable, life long changes, it can't just be about what you eat, how many calories your burn, or how much food you're cutting out. It has to be a shift in your identity and who you are being when you eat, when you exercise, and how you show up every minute in between.

That shift starts here. Pop in your ear buds, lace up your tennies, and head out for a walk while you listen to this.

#thestrongherway

Ready to finally kick the dieting and the weight cycling? Find your body's healthy weight without the hard. Email alisha@alishacarlson.com to set up a consult. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey friend,

Let me ask you a question..

Are you working out the same way day in and day out throughout the month?

If so, you may want to rethink that strategy.

Your body has different needs throughout the month based on what your hormones are doing, and there are specific things you can do to support your body and your hormones via exercise.

This week we are chatting about how you can partner with your body through exercise to support your monthly cycle, reduce PMS, and get better results.

We've always known men and women are different, and their bodies require different things when it comes to sleep, exercise, and nutrition.

If you haven't yet started working out according to your cycle, then be sure to listen in.

I share with you practical ways you can switch up your workouts each week as your enter different phases of your menstrual cycle.

As well as give you some tangible ways exercise can improve your PMS symptoms and your period.

Ready to take what you've been learning here on the show deeper and apply it to your own life with the help of a coach?

If so, I want to invite you to work with me. You can email alisha@alishacarlson.com to set up a free consult.

I work with my clients over a 12 month period to help them become the woman who:

feels less overwhelmed in her life
is more consistent with her healthy habits
has a healthier relationship to food (no more fad diets, deprivation/ restriction, or binging)
feels more confident in her body now
and is making mindful, intuitive, and intentional choices around food/ exercise without feeling guilty

Your healthy lifestyle should feel easy, simple, and doable...forever. If it doesn't, it might be time to try something else.

Grab your free copy of The Mindful Eating Project

Connect with me here:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Hey friend,

we've all had those mornings that don't go quite as planned.

The kids didn't sleep good.
You didn't sleep good.
You had an unexpected change to your schedule last minute.

And....you're completely thrown off.

Usually, we go 1 of 2 ways:

-either completely throw in the towel with a why bother attitude
-or we beat ourselves up.

The women I work with are no strangers to being hard on themselves and putting a lot of pressure on themselves to juggle everything perfectly all the time.

This all or nothing thinking doesn't only show up around food--it creeps into every area of your life.

This is just one more example of that.

If your mornings tend to feel stressful and a little chaotic, this episode is for you!

____________________

Ready to take what you're learning here and apply it directly to your own life?
Email alisha@alishacarlson.com to book your free consult

Want to connect?
IG
FB

Get The Mindful Eating Project FREE

Hello friend! This week we are talking about burn out (which unfortunately happens in both work and life). Some women are naturally more prone to experiencing this---they tend to be the Type A, high achieving, driven kind..

Burnout can  feel like being super tired and exhausted all the time.

Wanting to 'check out' and just zone out on Netflix or social media. 

 You might find you are less motivated to do stuff in your business, around the house, and even for yourself. Things you once enjoyed can feel like such a burden.

It's almost like life feels so overwhelming, you just shut down: mentally, emotionally, physically. 

As a natural born 'doer' and highly ambitious woman I used to work myself until I reached this point.

And, as you'll see so did our guest, Maria Stoyadinova...until she learned there really is power in resting.

It doesn't slow you down, but actually can be the missing ingredient for many women.
 
More about Maria:
I spent the vast majority of my life pushing myself to overachieve. And to do everything perfectly because, to me, any small misstep was equal to undoing years of hard work.

I rarely felt like I was doing enough or was good enough and craved more and more of that external validation to make me feel OK about myself.

I had a deep craving for more space, less pressure, and more rest for as long as I can remember, but I thought giving that to myself would mean undoing everything I’d accomplished and really just letting my life and myself go.

Connect with Maria on Instagram!

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Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause.

Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection.

What You'll Learn:

• Why the 5 a.m. club is setting you up for failure (and what to do instead)
• The shocking research on sleep deprivation and fat loss that will change how you approach your mornings
• How perimenopause affects sleep quality and why women over 35 need MORE rest, not less
• The connection between sleep, cortisol, and belly fat storage
• How to build a minimum viable morning routine that actually fits your real life
• Why prioritizing sleep is the key to sustainable weight loss and muscle building
• Practical tips for improving sleep quality during perimenopause

Perfect For:

• High-achieving moms who feel guilty about not waking up at 5 a.m.
• Women in perimenopause struggling with sleep and weight management
• Anyone tired of unrealistic morning routine advice from social media
• Moms who want sustainable health habits, not perfectionistic routines

Ready to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment. 

Holiday Eating Without Guilt: A New Way to Navigate the Holidays

The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food.

In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules.

I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control.

We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food.

This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters.

If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good.

Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300!

thestrongherway.com/fitandfueled

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.

Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being.

In this  episode, we dive deep into why so many women, especially moms 30+, get caught in the trap of focusing solely on physical results. We'll explore:

• The critical need for a mindset shift to unlock real, sustainable change.
• Why measuring non-scale victories (NSVs) is essential for recognizing progress and building momentum beyond just physical outcomes.
• How to break free from the frustrating cycle of diet mentality and embrace food freedom that nurtures both your body and your mind.
• The profound connection between emotional peace and your overall health journey.
• Practical ways to cultivate self-trust through mindful practices and consistent daily habits.

It's time to redefine success. Your journey to strength building doesn't have to come at the expense of your overall happiness or body image. Join us as we explore focusing on inputs over outputs, fostering consistency, and prioritizing your emotional well-being as much as your physical health.

Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone.

In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves.

Here’s what you’ll learn:

• The real definition of delegation for moms (and why it’s not about being bossy).
• How to involve your spouse and kids without constant nagging or micromanaging.
• Simple systems for delegating household chores, meal prep, and mental load.
• The 4 D’s framework—delegate, defer, delete, and do—that helps you prioritize what matters most.
• How delegation shifts family dynamics, strengthens teamwork at home, and gives you back precious mental bandwidth.

👉 Whether you’re running a household, a business, or both—you’re the CEO. And CEOs don’t do everything themselves. They build teams. It’s time to build yours at home.

Resources & Links:

• Join my upcoming webclass to learn the brain-based transformation strategies that help busy, high-achieving moms create lasting change without obsession. https://thestrongherway.com/fit-fueled-registration-page
• Follow me on Instagram: @alishacarlson_

Are you a busy mom feeling overwhelmed by the constant question: “What’s for dinner?” You’re not alone. In this episode of A Strong Her Way, I’m breaking down how meal planning can actually create freedom, not restriction, while saving you time, reducing stress, and helping your family eat healthier meals.

I’ll walk you through practical tips for setting up a meal planning system that works for your schedule and your family’s preferences. From brainstorming your favorite recipes to creating a master shopping list and even getting your kids or partner involved in the kitchen, this episode will give you the tools to take control of mealtime without feeling like it’s another chore.

We’ll also cover:

• How meal planning reduces decision fatigue and mental overwhelm.
• Simple ways to include your family in the process, even picky eaters.
• Flexible strategies to make healthy meals easy and repeatable.
• Tips to start small and build a system that sticks.

By the end of this episode, you’ll understand that meal planning isn’t about perfection — it’s about creating a system that works for your family, your lifestyle, and your sanity.

If you’re ready to stop stressing over dinner and start enjoying mealtime again, this episode is for you.

Action Step:
Start by planning just a couple of meals this week, involve your family, and notice the difference in how much time and mental energy you save.

In this episode of The StrongHer Way, Alisha Carlson reveals why most women struggle to reach their health and fitness goals—and how the missing link is identity. Instead of chasing motivation, willpower, or the latest routine, lasting transformation comes from aligning your self-concept with the woman you want to become.

Alisha shares her own journey of breaking free from diets and rigid rules, and how she discovered that small daily actions, flexible routines, and mindset shifts create sustainable results. You’ll learn why identity-based behavior change is the key to lasting health, and how every choice you make is a “vote” for the stronger, healthier version of yourself.

Whether you’re looking to build new habits, create sustainable routines, or finally transform your relationship with fitness, this conversation will inspire you to rethink your approach and step into a new identity.

What You’ll Learn in This Episode:

• Why health goals fail without identity shifts
• How willpower is limited but identity is renewable energy
• The role of small daily actions in creating transformation
• Why flexible routines are more sustainable than rigid rules
• How to align your actions with your self-perception
• Practical steps to begin building a stronger identity today

Take the Next Step:
Ready to create results that last without obsession? Join Alisha’s upcoming web class on identity-based habits and transformation—where you’ll learn how to make real changes that stick.

When you think about yourself or your body, what is the first thing that comes up?
If you're like the majority of the women I've worked with, it's usually not the most kind or loving thing.

We are pretty good about noticing all of our body's flaws and ways it needs to be 'fixed' or improved.

For many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.

In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.

If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Hey mama!

Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results?

 In this week's episode, we’re saying enough to dieting!

Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever)

Designed for busy moms and women on the go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories.

It’s time to embrace a healthier, happier you—because you deserve it!

Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day long

Aaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here. 

In this episode, Alisha Carlson opens up about her personal journey into fitness and the mindset shifts that helped her break free from obsessive dieting and perfectionism.

From years of body image struggles to discovering a healthier balance with clean eating and strength training, Alisha shares what truly moves the needle for women navigating midlife changes, hormonal shifts, and the pressures of weight loss.

You’ll hear an honest discussion about the rise of weight loss drugs, the misconceptions about clean eating, and how small, sustainable lifestyle changes can create lasting transformation.

This conversation will leave you feeling empowered, grounded, and ready to pursue health from a place of purpose. Not punishment.

What You’ll Learn:

• Why Alisha wasn’t always into fitness (and what finally shifted).
• The difference between clean eating for nourishment vs. control.
• How body acceptance is essential for mental and emotional well-being.
• What’s really happening during midlife and perimenopause (and how to work with your body).
• The truth about weight loss drugs and why they don’t fix root issues.
• How mindset and habits drive sustainable change.
• The connection between sleep, recovery, and metabolism.
• Why fueling your body well is part of fulfilling your life’s mission.

Ready to take your health and fitness to the next level without it taking over your life? 

If you’re burned out on dieting and tracking every single calorie AND you want to like what you see in the mirror again, feel good in your clothes, and feel more like yourself, I want to invite you to join The Strong(HER) Way Coaching Program!

Click here to learn more/ sign up!

Hey, hey! Welcome back to the show. 

This week I am speaking with friend and special guest, Omega Zumpano. She and I share many things in common, particularly our love for helping other women feel stronger in their bodies and more empowered in their lives. 

We were both also former competitors in the fitness world. 

This week we are having an honest conversation about the good, the bad, and the ugly of the fitness world, what we are doing now, and how we are helping other women navigate the oft confusing and potentially even unhealthy world of fitness and food.

Omega now spends her time empowering female personal trainers to confidently optimize their clients hormones so that they can serve more women effectively.

You can learn more about what she is up to here:
Website - 

https://fitnessflowmethod.com/confident-menstrual-cycle-coach-academy 

YouTube - FitnessFlowMethod
IG - @fitnessflowmethod

And, if you like this show, please share it with someone who could use this message too and leave us a review to help us get in front of more people.

Ready to ditch the diet mentality around food and exercise so you can finally feel good in your body, know how to feed yourself without the stress of counting and tracking your food all the time?

I can help you. Simply email alisha@alishacarlson.com to set up a chat to see if my non diet approach is right for you.

Let's connect!

FB: @thealishacarlson 

IG: @alishacarlson_

Have you ever wondered why you're hitting a weight loss plateau despite doing all the right things? 

We'll be peeling back the layers of the 'calories in versus calories out' equation and shedding light on why it's not as straightforward as it seems, particularly for women.

 We'll also touch on why calorie counting isn’t the holy grail of weight management and how our weight can be influenced by more than just the food we consume.

We will also explore how your mental, emotional, and physical health habits can significantly enhance your overall wellbeing.

You'll also walk away with some insight as to why not all calories are created equal when it comes to calories in vs calories out; fitness trackers, nutrition labels and their accuracy.

Lastly, we talk about:

- different factors when it comes to weight loss  such as gender, muscle mass, genetics, and even sleep deprivation. 

- the potential psychological side effects of using tracking tools and learn to foster a healthy relationship with food, exercise, and your body without falling into a diet trap.

- determining the right amount of food for your body and goals, and establish healthier habits for sustainable weight loss. 

So, hit play and get ready to rethink everything you thought you knew about weight loss and metabolism.

We've all either seen em or tried em..

You know the ones...

No sugar, no alcohol for 21 Days.
The Whole 30.

Often times they start to show up right around Halloween and the Holidays. Definitely in the New Year to shed all that unwanted weight gained during the holidays. And, they even make an appearance just in time to get us all bikini ready in the summer.

But, are all these challenges actually helping you or hindering you? Keeping you stuck in the vicious diet loop.

If you've ever found yourself doing any of these leading up to a challenge, then this episode is for you..

- getting it all in before you start the challenge on Monday

- binging on last minute things because you know you 'can't have them' after you start

- Feeling a little (or a lot) anxious about all the things you're gonna have to say no to over the next few weeks

This week I am sharing the truth about food + fitness challenges and BONUS 5 Questions to ask yourself before you start your next challenge.

No drink November

Get your FREE Mindful Eating Project Kit

And, if you are ready to hang out with me on social, you can find me below:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

Pinterest:  http://pintrest.com/alishacarlson 

Hey Friend,

Today, we are talking about a heavy topic that is near to my heart. As someone who dabbled in an eating disorder as a teen and then went on to have a broken and disordered relationship to food in my adult years, I am super passionate about helping our sons and daughters grow up to be healthy and have healthy relationships to food and their bodies.

We are joined by Susan Landers who navigated this very thing with her own teen daughter. Susan shares her wisdom and experience as a mom, gives us some signs to look out for, and sheds some advice on what to do if we find ourselves facing the same thing with our own kids.

A little info on our guest today:

Dr. Susan Landers is a neonatologist who worked full-time in the NICU for over thirty years and raised three children to young adulthood.

She achieved many academic and professional accomplishments, and she encountered challenges along the way, both in her career and in her mothering.

Her children presented her with common problems and some not so common, such as dyslexia, ADHD, and an eating disorder.

Susan suffered through one particularly difficult period during her midlife, after the birth of her third child, that propelled her to make specific choices and a career change.

She loves to tell stories that reassure younger mothers to know that they, too, can become a “good enough mother” especially if they work full-time.

She supports mothers with her social media posts and her blog. Her new book is “So Many Babies: My Life Balancing a Busy Medical Career and Motherhood.”

To learn more about Dr. Landers and her work now or to find her book visit her website:
https://susanlandersmd.com

If you've experienced a rocky relationship to food and/ or your body and you're ready to make peace with food and the scale I want to invite you schedule your free consult today. Email alisha@alishacarlson.com .

Are we connected yet?

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Are you tired of bouncing from one diet to another, only to end up feeling like a failure?

I promise you're not alone.

Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets.

Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.

 Learn how delaying gratification, embracing a growth mindset, and making balance and enjoyment central to your eating habits for sustainable weight loss are a must.

With so much conflicting information about dieting, it's easy to adopt a temporary mindset, but we're here to guide you towards a sustainable lifestyle change.

 A holistic approach is the key to successful weight management.

We also talk about  the advantages of working with a nutrition coach or registered dietitian for personalized guidance.

If you're ready to  take control of your health, live a more fulfilling life, and transform your relationship with food, and most importantly, with yourself. Make the decision to act now by scheduling your free consult here, and remember to have a fantastic week ahead!

We've all likely engaged in a conversation either about our own body or another woman's body in a way that wasn't exactly helpful or healthy.

For many years, the internal story I was telling me about myself and my body was mostly negative and harsh.

I grew up hearing influential women in my life talk negatively about their own bodies and those of other women almost daily it seemed.

This kind of behavior is quite normal..especially for women.

It's also damaging--not only for the recipient of the negative comment, but also the giver.

Our words matter, both the ones spoke inside our head as well as outside.

Rewiring the way you think and talk about your body and other women's bodies is so liberating. We are not in competition with anyone else. And, no one benefits from this.

Ironically, even "positive" comments on other women's bodies can be harmful to their mental and emotional health. And, could unintentionally reinforce unhealthy behaviors around food and exercise.

We talk about all that and more in this week's episode.

Ready to feel better in your body and your life?

Maybe you've noticed you don't quite take care of yourself the way you seem to be taking care of your loved ones or your work. You notice how easy it is to forget about your own needs because you're so busy trying to meet everyone else's.

If you want to learn how to balance the key areas of your life while working on your relationship with you, then email alisha@alishacarlson.com to learn more about how working with me will help you feel more confident in your body and your life.

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The Mindful Eating Project

Welcome to the first episode of The Strong[HER] Way to move, eat + live. In this episode I share a bit of my own journey out of diet culture and the diet mindset. 

Whether you are just dipping your toes into the non-diet lifestyle or you've been navigating it for a few months now, you are sure to find some gold in this episode. 

I went from complete food and body obsession to relaxed and accepting of my body now. 

After years of trying just about every diet out there, "successfully" losing weight for a period of time, and almost wrecking my marriage and family in the process I figured there had to be a better way than what I was doing. 

So, in 2018, I set out to find it. Surely, we as women exist for far more than just looking good and fixing ourselves. Tune in, as we navigate what that journey looks like while giving practical strategies you can use. Simple, easy, minimal, and effective. That is The Strong[HER] Way. 

www.alishacarlson.com for information on The Mindful Eating Project + to snag your FREE gift 3 Time Wasting Mistake Every Busy Woman is Making. 

IG: @alishacarlson_
FB: @thealishacarlson

Hey friend! 
This week, we are talking all about making peace with your body through healing your relationship to it. 

If you've ever struggled with what your body looks like, have had nasty things to say about it, and have gone to extreme measures to shrink it, 'fix' it, or change it all in the pursuit of finding your worth or your value there, then you won't want to miss this episode. 

It's not uncommon to think that if only...
you lost weight
your body was a different shape/ size
your body looked different, more ideal

then you would feel happy, confident, and good in your body.

I'm here to tell you as someone who had reached all of her physique goals at one point in her life--being the leanest and lightest I had ever been, I still wasn't happy with what I saw in the mirror.

It still didn't feel like it was enough.

If you find yourself constantly struggling with the scale, food, exercise, or feeling confident in your body this episode is for you.

PS:
If you are ready to dive in and take this work deeper, then it's time to set up your free consult. You can email alisha@alishacarlson.com to get started on your own non-diet journey.

Are we connected yet?

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Unlock the secret to a life of balance and progress as we explore  the powerful concepts from "Switch" by Dan and Chip Heath.

This episode is your ticket to harmonizing these conflicting forces, setting you on a path to achieving your most ambitious food freedom, fitness, and life goals.

 Together, we'll explore how simple shifts in our environment can nudge us towards better habits and steer us away from temptation.

Take a page from elite athletes' playbooks with real-life examples and personal stories that underscore the importance of process-focused growth.

Regardless of the size of change you're looking to make in your life, this conversation is full of practical and applicable steps you can take today.

Finally, we tap into the transformative potential of the growth mindset, discussing how small, consistent steps can lead to giant leaps in personal development.

This episode isn't just about reaching your destination—it's about loving the path that gets you there, step by step.

 If you're ready to make long-term lasting changes in your life book a free call to take this content deeper and learn more about my non-diet approach to help you create faith fueled food freedom, fitness, and overall life transformation. 

Listen up, sister: The world needs you to be FULLY yourself. Not some watered down version of yourself or a knock off of someone else.

In today's show, we are talking about why the world needs you to be yourself + how living up to others expectations is holding you back.

From early ages as women, we are conditioned by subtle and overt messages from our families, the media, and the world around us telling us who we should be, what we should look like, and how we should live our lives. These messages are holding you back.

We weren't created to live like anyone else or try to live up to others' expectations. We were each beautifully and wonderfully made. With unique gifts, talents, dreams, and ambitions. There is a special purpose you were meant to fulfill. But we will never reach our potential if we let feelings of unworthiness, guilt, and shame dictate how we show up in the world around us.

We will never be the wives, moms, women we were created to be as long as we are chasing some one else's idea of what that looks like. Believe it or not, the quirky, weird, and embarrassing things about you are exactly what you should be leaning into and sharing with the world around you. Sister, you are already loved, cherished, and more valuable than you could ever know. You don't have to earn that by how you look or what you achieve.

If you are exhausted from working your butt off to earn others' approval or praise, this episode is for you.

Welcome to The Strong[HER] Way, a place where you can be who you were created to be, so that you can do what only you were created to do. I'm so glad you're here!

If you love what you hear today, please leave a review and share with your tribe <3

Apply for coaching + get more info:
 https://alishacarlson.typeform.com/to/bFDKuQ

Let's be social:

IG:  https://instagram.com/alishacarlson_
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Inspiration for The Strong[HER] Way:

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Hey Friend, 

this time of year is filled with messages about getting your body 'summer/ bikini' ready. often times it can feel like you can't enjoy your summer (or your life) until your body looks a certain way or is a certain weight. 

I'm here to tell you otherwise. You can (and really should) be enjoying your life right now, in the body you've got. This week we dive into ways you can start to enjoy your life more now, while also shifting your focus from being 100% all about what your body looks like/ your weight. 

Plus we dive into the benefits of shifting your motivation from being purely weight focused to a more internal motivation that doesn't wane when you don't see the scale moving as quickly as you want it to. 

Cheers to making this summer the best one yet without obsessing over the scale, food, or what your body looks like in a bikini. 

Listen, I know how challenging it can be to do this work on your own. If you're ready to take this work deeper and apply it to your own life to create life changing results forever, I can help. Simply email alisha@alishacarlson.com to learn more about working with me 1:1. We will not only work on body image issues, but we will also work on creating a healthier relationship to food and exercise which makes changing your habits in these areas so much easier. 

Plus, as you're working on healing your relationship to yourself, your other relationships will benefit too, because how you feel about and treat yourself matters and bleeds into every single other area of your life too. 

Are we connected yet? 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Grab the Mindful Eating Project for free here

Hey Friend! We are officially one week into the New Year!

I know this time of year usually starts with a ton of hype around goals you've set for yourself. But, if you're like *most* people who set goals at the beginning of the year, come mid March, you've all but given up.

Not this year, sister.

This week on the show I am sharing with you some of the biggest takeaways I've learned from experience of working with other women to achieve their goals as well as from my own, and I've taken what I've learned from other experts and have of course put my own flavor on them.

If you feel like you're constantly setting the same goals, the same way, only to find you never reach your goals, then this episode is for you!

They say the definition of insanity is doing the same thing over and over again but expecting different results.

If the way you've been approach your goals, health, and fitness or otherwise hasn't worked for you, then it might be time to upgrade your goal setting strategy.

And, if you KNOW having someone in your corner to help hold you accountable and trouble shoot when things don't go your way is what you're looking for, I can help. Message me on IG or FB or email alisha@alishacarlson.com to set up a free chat.

Ever found yourself reaching for a snack when you're not even hungry? 

You're not alone. 
Join me as we peel back the layers of our food cravings and relationships in the newest installment of Stronger Way to Eat, Move, and Live. 

Together, we'll explore the maze of emotions and habits that leave us yearning for certain foods, uncovering the societal signals that tie comfort to consumption. 

Through anecdotes and expertise, gain insights into managing these cravings with practical strategies for a balanced, non-diet approach to life.

Embrace the power of mindfulness and intentional living in this heart-to-heart conversation about more than just what's on your plate. 

Learn to identify "speed bump moments" in your daily routine to disrupt autopilot living and make conscious choices that foster personal growth. 

As we navigate through the complexities of wellness beyond the kitchen, I invite you to consider a philosophy that sees all foods without judgment and guides you toward making decisions aligned with your goals and well-being. 

Let's step into a space where curiosity, patience, and self-compassion are the ingredients for a transformative journey toward mindful nutrition and lifestyle.

We know either intellectually or from personal experience that willpower does not work. At least not long-term. However, when it comes to habit change and food cravings I still see so many people simply trying to use their willpower to just not eat the thing or not do the thing again. 

Today, I am giving you a tool that you can use the next time your sweet tooth shows up and you have a craving that just won't leave you alone. 

Whether or not you're struggling with food cravings or the urge to have that 5 o'clock glass of wine, watch less Netflix, or spend less time on Instagram, you can use this non diet strategy I am teaching you.

I believe that once you understand why you are doing what you are doing, you will be able to more easily and more effectively change the unwanted behavior...and, it will actually feel easier. You'll feel so much more proud of yourself, and bonus, you'll be less exhausted because you won't be trying to exert will power so much. 

So, regardless of the behavior you want to change, you won't want to miss this week's show. 

Press play, grab your drink of choice or slip on those tennies and head out for a walk. 

I know you've been listening for a while, and you're ready to dive deeper into this work, but it can feel like it's so much. Believe me, I totally get it. 

Email alisha@alishacarlson.com to learn more about my non diet approach and how it can help you create a less stressful relationship with food, the scale, and in general. 

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Pinterest: http://pintrest.com/alishacarlson 

Calories. This one little word drums up all sort of feelings and thoughts for women around the world.

For many of us, at one time or another, we've made our food decisions around them all in the pursuit of weight loss.

We've spent countless hours counting them, trying to balance them, and agonizing over them.

But, does calorie counting actually work long term for sustainable weight loss/ management?

For a small percentage of people, it does. However, for a majority of the population it does not.

In this week's episode I break down some of the main reasons calorie counting fails you, and offer some advice on what to do differently.

If you want to know why calorie counting isn't a sustainable solution for weight loss long term, tune into this week's episode and be sure to share it with a friend who is struggling with this as well.

Ready to ditch the diet, feel good in your body, and just know how to eat for your body and goals without a ton of food rules and restriction? I can help. Email alisha@alishacarlson.com to learn more.

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The Mindful Eating Project

Hey friends, it is good to be here with you all this week! 

I think you will find so much value in this week's episode as we dive into instant gratification and the need for instant results to stay committed to our goals. 

Often times, we rely on the evidence or the things we can see with our own two eyes to tell us what to believe or to believe that it's working. The tricky part is, we have to believe FIRST and then the results come. 

So, if you have found yourself doing a workout and then checking for those abs. Or eating 'good' for a whole week and being disappointed when you didn't lose the weight, this is for you. 

Finding contentment in the journey is the key to peace and joy while you work diligently on whatever goal you've set for yourself. 

Want to learn more about working with me? 

email: alisha@alishacarlson.com

OR come hang with me on social:

Web: https://alishacarlson.com/ 

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson

Is the diet mindset the real reason you're not reaching your fitness goals?

So often we think we just need to be 'better' at tracking, counting, weighing our food out, restricting, and the list goes on..but what if it is those exact behaviors (and rather the mindset behind them) that is actually hindering your progress on your fitness goals?

Most of the mindsets I reveal in today's episode seem harmless and even healthy. However, I am here to tell you they are toxic thoughts. They may look good on the outside, but deep down they are anything but.

If you've struggled with orthorexia (an obsession with health/ wellbeing), obsessive exercise, or disordered eating, then you have already gotten a taste of how disruptive these "healthy habits" around food can be to overall wellbeing, productivity, energy, and all around living an intentional, purpose driven life.

Grab you favorite drink, hit play, and learn how to transform from the diet mindset to one of food freedom, intuition, and mindfulness.

Cheers!

Want to learn more about working with me or The Strong[HER]Way

And if we aren't already, let's hang out on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Don't forget to leave a review and subscribe to help this message get in front of more women who need it too!

Hey friend!

I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh! 

Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids. 

Over the next several weeks, we will be making changes. In the meantime, enjoy some of our most popular episodes over the past few years!

If you have topics, questions, or guests you'd like to see featured here on the show, shoot me an email---- alisha@alishacarlson.com

Hey Friend! Welcome to another week and episode of The Strong[HER] Way. This week we are joined by guest Nicole Hill who specializes in stress and really helping women heal their relationship to stress. 

Contrary to what you might think, not all stress is 'bad' or should be avoided. In fact your body needs a little stress to stay healthy and get stronger.

The problem comes with how we are looking at the stress we face , how we are coping with it, as well as how much stress we are under over long periods of time. 

So, if you're like the rest of us, and find yourself constantly putting out fires in your life, trying to navigate the different demands on your time and energy, and you want to learn how stress affects your body and how you can use stress to your advantage, you're in the right place. 

Grab your favorite drink or pop in those earbuds and head out for a walk while you listen in this week. 
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A bit about our guest Nicole Hill: 
Nicole helps busy women build strong bodies and minds so they can live their best life with energy and confidence.

She has 17 years in the health and fitness industry as a personal trainer, corporate fitness manager, and now online fitness coach.
Nicole strongly believes that a woman is only as strong as her foundation. Her aim is to teach women how to lift weights and support their body's needs.

Connect with Nicole:
Email: nicole@nicolehillcoaching.com

Instagram: https://www.instagram.com/nicolehillcoaching

Facebook:https://facebook.com/nicolehillcoaching

TikTok:https://www.tiktok.com/t/ZTdTvF4CY/
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Ready to ditch the dieting, finally feel good in your body while creating food freedom, fitness, and overall life transformation, you can set up a time to chat with me by emailing me directly alisha@alishacarlson.com or DM me on IG/FB

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

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Hey Friend!

I don't know if I've told you yet or not, but I'm an enneagram 3, the achiever. We are highly motivated by goals.

This wasn't always the case for me though. In fact, I spent years setting goals and failing (aka giving up on them when I didn't reach them fast enough).

But, somewhere along the way, something clicked, and I finally figured out how to not only set goals, but to achieve them as well.

Looking back at my journey, and some of the bigger goals I've achieved, I have realized it's part taking action/ habit forming + part becoming the person who has the goal/ the results of the goal.

And, that is exactly what I am walking you through today on the show.

Specifically, we are chatting about 2 goal types- SMART goals and Process Goals.

I share with you strategies on how to set both, when to use each, and how you can effectively use both strategies together.

If you've been struggling to set and stick with goals until you reach them, then this is a great episode for you to tune into.

Be sure to share with a friend and leave a review if you like what you hear!

PS.

If you're ready to create consistent habit change in your life without all the overwhelm that often times comes with change, I can help.

I specialize in helping my clients set clear goals, create a strategy to achieve them, and trouble shoot as obstacles arise. Perhaps most importantly, I help my clients enjoy the process of change and to really become the woman they want to be in their lives.

Sound like what you're looking for? I can help. Simply email alisha@alishacarlson.com to get started.

 I work with my clients 1:1 for 12 months. This gives them plenty of time to create true, lasting habits around food and exercise so they never have to diet again. We work on rewriting your food story and creating a healthier relationship to exercise and your body.

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Grab The Mindful Eating Project FREE

Let's Connect:

I​G:https://instagram.com/alishacarlson_

FB:  https://www.facebook.com/thealishacarlson