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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

37:31

Strength Training, Smarter Nutrition, and Better...

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

2026/02/25

Send a text You're doing everything right. You're moving your body, eating reasonably, getting some version of sleep. And yet your midsection has opinions, your energy is gone by 2pm, your sleep is wrecked, and your mood is doing things you don't recognize. Nobody warned you this was coming. This episode is your reality check and your permission slip. What This Episode Is About In this episode, Alisha Carlson breaks down what's actually happening inside your body during perimenopause, the hor...

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37:04

Why "Good Enough" Fitness Actually Works for Busy Moms

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

2026/02/19

Send a text You know the drill. Monday you're all in the workouts are scheduled, the meals are prepped, the alarm is set for 5 AM. By Thursday you've missed two sessions, eaten cereal for dinner, and you're already mentally drafting your "starting over Monday" speech. Sound familiar? You're not failing. You're stuck in a cycle that was never designed for your actual life. In this episode, we're breaking down why "good enough" fitness isn't a consolation prize it's actually the most strategic,...

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51:41

How Perfectionism Fuels Clean Eating Obsession in...

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

2026/02/04

Send us a text What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating disorder disguised as wellness that's silently taking over the lives of high-achieving moms everywhere. This isn't about demonizing clean eating or telling you to give up your health goals. It's about learning the difference between healthy intenti...

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39:14

6 Ways Busy Moms Over 35 Build Muscle and Lose Body...

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

2026/01/28

Send us a text 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: ✅ W...

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37:47

Realistic morning routines for moms over 35 and the...

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

2026/01/21

Send us a text 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, di...

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41:52

Rucking for Women Over 35: A Low-Impact Walking...

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

2026/01/14

Send us a text 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 o...

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45:27

New Year Fitness Goals for Women Over 35: Build...

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

2026/01/05

Send us a text Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick. If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the s...

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31:22

Holiday Eating Without Guilt: How Busy Moms Can Break...

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

2025/12/23

Send us a text 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 ...

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47:53

Why budgeting feels like a money diet and how to...

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

2025/12/17

Send us a text Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming. In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern budgeting really looks likeand why it’s the key to long-term financial calm. Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversati...

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25:36

How to Balance Healthy Nutrition and Enjoyment for...

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

2025/12/10

Send us a text 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),...

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31:11

Build Momentum Now: Why Waiting for January Sabotages...

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

2025/12/03

Send us a text 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...

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24:04

Beat Holiday Inflammation: Simple Nutrition...

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

2025/11/24

Send us a text 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...

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34:51

How Women 35+ Can Improve Sleep, Reduce Stress, and...

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

2025/11/19

Send us a text In today’s episode, Alisha Carlson breaks down one of the most underrated tools for women’s health, fat loss, and hormonal balance: rest. If you’ve ever wondered why your workouts feel harder, your cravings feel stronger, or your energy tanks by midday this conversation is going to flip the script. You’ll learn why sleep and stress management are non-negotiable for women, especially during perimenopause. Alisha dives into how poor sleep disrupts hormones, how chronic stress slo...

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30:26

Strength training for women 35+ : hormones, muscle,...

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

2025/11/12

Send us a text 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 m...

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38:17

Peace Over Perfection: Reclaiming Your Health and...

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

2025/11/07

Send us a text The holidays are fast approaching, and if you’re a busy, high-achieving mom, you know how the season used to throw your Health, Energy, and Consistency off track. This week, I’m bringing you a replay of one of my most powerful live coaching sessions designed just for you. I walk through how to build a holiday prep system that handles your mindset, meals, and boundaries, so you don’t survive the season…you actually thrive through it. In this episode you’ll discover: How to...

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34:06

Redefining Fitness and Body Image in Perimenopause...

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

2025/10/29

Send us a text 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 drug...

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21:12

How to build confidence and beat procrastination as a...

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

2025/10/22

Send us a text 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 t...

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17:34

3 Strategies to Make Healthy Eating Easier as a Busy...

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

2025/10/16

Send us a text Meal planning as a busy mom doesn’t have to be perfect or Pinterest-worthy. In this episode, Alisha Carlson shares how to break free from the perfectionist mindset and make meal prep practical, sustainable, and manageable for real life. We dive into the mindset shifts that make healthy eating easier, simple meal prep strategies that save time, and the value of community support. Whether you’re juggling work, kids, or sports schedules, this episode will help you embr...

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22:25

Fat loss for moms: why cardio alone won’t cut it for...

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

2025/10/08

Send us a text 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 bo...

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22:07

Why Cookie-Cutter Diets Fail Moms over 30 and what to...

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

2025/10/01

Send us a text Are you tired of starting diets that don’t last or following plans that work for everyone else but you? In this episode of The StrongHer Way Podcast, Alisha Carlson breaks down why cookie-cutter diets fail and why a personalized approach to nutrition, fitness, and lifestyle is the key to long-term health. Using the StrongHer Way framework, Alisha shares how busy moms can stop chasing restrictive diet rules and instead build a lifestyle that fits their unique needs, preferences,...

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271 results

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