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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

17:05

12 Simple Meal Planning Tips for the Busier Seasons...

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

2024/10/23

12 Simple Meal Planning Tips for the Busier Seasons of LifeWhen life gets hectic, meal planning doesn’t have to be overwhelming. In this episode, I’m sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons. From prepping smarter to finding shortcuts that work. These tips will keep you and your family nourished without the overwhelm. If you’re a busy mom trying to juggle it all, this is your go-to guide for making meal plannin...

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17:31

5 minute micro habits to boost your health and energy...

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

2024/10/15

**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 youThese micro habits fit into even the busiest schedule. Get ready to start feeling more like yourself again —without...

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10:54

Want freedom from diets? How having 'good & bad'...

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

2024/09/30

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 ...

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9:39

Enough dieting already! Get in the best shape of your...

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

2024/09/24

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 co...

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13:56

Why you can't stop eating at night and how eating...

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

2024/09/18

Is (night time) snacking sabotaging your health goals? In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day)Tired of trying to figure this whole healthy lifestyle thing out on your own? Confused by all the information out there, and not sure where to start? Sick of dieting to lose weight on...

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26:18

3 Secrets to a Stronger, Firmer Core as a Postpartum...

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

2024/09/09

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr. Jena Bradley, a physical therapist and mom of 4 on the show.Dr. Jena helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the...

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14:26

Frustrated by low energy, stubborn fat loss, and...

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

2024/09/03

Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen.We’re diving into the power of protein— I'm breaking down three simple --but game-changing ways to use protein to your advantage. And strategies to help you eat more protein, beca...

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18:01

Sick of dieting to lose weight?! Learn how ditching...

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

2024/08/21

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 ...

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15:35

Sleep: The Basics and how to Get a Better night's...

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

2024/08/14

Amazing mama!I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way)I’m not talking about the quick moments you carve out between meetings to hop on your phone or the late-night Netflix binges just to unwind. I’m talking about real, restorative rest. The k...

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20:33

Self-Care Tips for Working Moms: How to Prioritize...

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

2024/08/07

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 ...

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20:59

4 tips to help you stay on track with your fitness...

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

2024/07/31

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 l...

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11:17

Struggling with too much screen time? 5 ways you can...

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

2024/07/24

Hey Mama!Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we tackle the common struggle of checking out on our phones and its impact on your life. You'll also discover 5 practical strategies to:- reclaim your time-red...

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22:10

5 Secrets to Easy meal Planning and Prep as a Busy...

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

2024/07/17

Hey Friend!I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days.Using this meal planning and prep system has taken the stress out of dinner time. Plus, we are eating out less (so we are also saving a ton of money). Win-win!If you like w...

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2:05

The Strong(HER) Way is getting a makeover!

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

2024/07/03

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...

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30:53

How to improve your health and know what to eat for...

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

2024/06/10

Hey friend!Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals? I can almost guarantee that you will find research supporting BOTH sides of an argument. Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual. And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work ...

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29:55

Change your bad habits using James Clear's 4 laws of...

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

2024/06/03

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 ...

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19:17

The truth about fitness trackers, spot treatment for...

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

2024/05/14

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 ar...

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19:01

How to cultivate self acceptance for greater...

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

2024/05/06

Hey friend!This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey.if you're like the me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself. You know this isn't sustainable. It's not even enjoyable--but, maybe it's the only way you know,If you're honest with yourself, it can feel a little...

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43:02

Maximize your fitness results: how to workout in your...

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

2024/04/29

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17:46

People who have lost weight keep it off long term do...

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

2024/04/22

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