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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

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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16:42

Reset your health and fitness with these 6 simple...

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

2025/01/09

In this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off. She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life. From meal planning and mindful eating to setting realistic goals, Alisha encourages listeners to embrace progress over perfection. Tune in to discover how to navigate your he...

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50:38

Learn How to Love Your Body While Pursuing Health...

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

2025/01/01

In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness. Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life.You’ll learn how self-acceptance, emotional wellness, and gratitude can redefine your health goals and lifestyle. Discover actionable strategies to shift negative thoughts, practice self-comp...

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20:52

Stop feeling guilty! How to prioritize self care and...

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

2024/12/18

Mom guilt—it’s something almost every mom experiences, especially working mothers juggling family, career, and their own needs. But where does this guilt come from, and how can we overcome it?In this episode of The Strongher Way, we’re diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like they’re never enough. You'll learn how to shift your mindset, set boundaries, and prioritize self-care without the ...

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56:52

The Surprising Benefits of Stress and How to Harness...

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

2024/12/11

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 Nico...

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31:20

Take back your time! 6 strategies to help you find...

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

2024/12/04

Feeling like there aren’t enough hours in the day? Between work, kids, home life, and everything else on your plate, it’s easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, I’m sharing six practical and actionable strategies to help busy working moms like you create more time for the things that matter most.Whether it’s carving out a moment for self-care, finally getting consistent with meal planning, or simply cat...

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37:03

Maintain your fitness this holiday season with these...

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

2024/11/27

The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences. If you’re worried about staying on track without feeling deprived, this episode is for you!Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year. Whether you’re a busy working mom juggling endless to-dos or a business owner trying to prioritize self-ca...

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21:17

How to grocery shop for your family without wasting...

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

2024/11/20

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 yo...

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27:27

6 tips to help you master consistency in your fitness...

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

2024/11/13

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 work...

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13:02

3 Secrets to feel better in your clothes and see...

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

2024/11/06

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...

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16:27

Morning Routines for Success: 4 tips to Starting Your...

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

2024/10/30

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 y...

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