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PODCAST

The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

Alisha Carlson, Fitness and Nutrition Coach for Moms

Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?Are you sick of your clothes not fitting and wish that you felt like yourself again?Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?I am so excited you"re here! In this podcast, you will learn proven brain-based nutrition and fitness

health & fitness nutrition

All Episodes

58:10

Struggling with brain fog as a busy mom in...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/06/04

Send us a text 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 indiv...

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16:21

Why more willpower isn't the solution for sustainable...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/28

Send us a text In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you. We’re not here to slap another rulebook in your hand—we’re here to burn the old one and write a new story based on identity, mindset, and real empowerment. Alisha challenges the toxic diet culture nar...

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15:36

How to leverage shorter workouts to actually get...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/22

Send us a text 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 f...

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26:30

How you're accidentally teaching your kids to be...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/14

Send us a text 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 wellnes...

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54:24

How to navigate perimenopause with power and calmness...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/05/07

Send us a text 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 ...

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19:35

Empower yourself to make these 3 lifestyle changes to...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/30

Send us a text In today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance. She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer. If you’re tired of band-aid solutions and ready to hea...

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25:03

How to Measure Progress Without Obsessing Over the...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/23

Send us a text 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...

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23:17

Getting Fit After 30: The Surprising Role of Protein...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/16

Send us a text 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...

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57:25

Discover how to fast successfully as a woman for...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/09

Send us a text In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting. But this isn’t your average intermittent fasting chat. Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause. You’ll hear about intermittent fasting, prolonged fasting, and fasting mimic...

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28:47

How to get over not feeling motivated to work out as...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/04/02

Send us a text We’ve all been there—you know you should work out, but you just don’t feel like it. Maybe you’re exhausted, busy, or just not seeing the results you want. In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low. Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead...

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44:28

How to Break Free from Diet Culture & Anti-Diet...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/03/26

Send us a text 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 ...

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24:33

Why Diets Fail: How to Eat More, Stress Less & Find...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/03/26

Send us a text 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 relations...

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18:05

Have the Audacity to Make Time for Yourself this week...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/03/12

Send us a text 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 ...

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25:41

For a lean and sculpted look, stop believing these 3...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/03/05

If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the three biggest fitness myths holding you back from real muscle definition. You’ll learn: ✅ Why more cardio isn’t the answer to a lean, sculpted body ✅ The truth about eating for muscle definition (hint: starving yourself won’t work) ✅ How to train smarter, not...

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44:23

How to stop second guessing yourself to make more...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/02/19

In this episode of The StrongHer Way, I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life’s big decisions. We explore the emotional rollercoaster of achieving goals and still feeling unfulfilled, the identity crisis that can creep in during motherhood, and how awakening to your true self is a powerful transformation rather than just another crisis. Tami introduces the concept...

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18:14

Juggling Work, Family & Life: How to Stay on Top...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/02/12

Finding Balance: Time Management Strategies for Busy Moms In this episode of The Strong Her Way, Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed. She breaks down the importance of identifying core values, prioritizing effectively, and creating a time management system that works for you—not against you. Alisha also shares practical tips on time blocking, incorporating rest, and leaning on support systems to reduce s...

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16:25

How to Get Toned and Build Muscle Definition Without...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/02/05

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: ✅...

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50:58

How gut health can reduce bloating, balance hormones...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/01/29

In this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues. She discusses the intricate connection between gut health, mental health, and hormonal balance, advocating for nutrition as a foundational element in healing. The conversation highlights practical habits for improving gut health and the significance of a pos...

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21:48

Effective delegation strategies for busy moms to...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/01/22

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 envir...

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20:36

How to boost your core and pelvic floor health with...

The Strong[HER] Way | Healthy nutrition and habits... ·

2025/01/15

In this episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently)Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management, and introduces effective exercises to strengthen the pelvic floor.Key highlights include:Recognizing common sig...

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255 results

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