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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
by Alisha Carlson, Fitness and Nutrition Coach for Moms
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On the show
Recent episodes
Japanese Walking for Women Over 35: Small Shifts, Big Wins in under 30 minutes
Jun 22, 2026
Unknown duration
Perimenopause Brain Fog: 5 Pillars to Protect Your Mind
Jun 11, 2026
Unknown duration
Build stronger bones: what women over 35 need to know
Jun 4, 2026
Unknown duration
How to Make Behavior Change Feel Easy for high achieving Women
May 29, 2026
Unknown duration
The all or nothing trap: why perfectionism is keeping you stuck as a high achiever
May 21, 2026
Unknown duration
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| Date | Episode | Description | Length | ||||||
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| 6/22/26 |  Japanese Walking for Women Over 35: Small Shifts, Big Wins in under 30 minutes | If you've ever wondered whether your daily walk is actually doing anything for your body, this episode is going to change how you walk for good. We're breaking down Japanese walking, also known as interval walking training, a research-backed method that alternates fast and slow walking in 3-minute bursts, backed by over two decades of peer-reviewed research out of Japan.Alisha Carlson walks through what the research actually shows about blood pressure, blood sugar, leg strength, and bone density, specifically for women over 35 navigating perimenopause, PCOS, or just a body that doesn't respond to exercise the way it used to. No gym. No equipment. No more all-or-nothing thinking. Just a smarter way to walk.What you'll learn:What Japanese walking (interval walking training) actually is, and the simple protocol behind itWhy interval walking improves peak aerobic capacity and leg strength more than walking at one steady paceHow a 10 mmHg drop in blood pressure translates to a real reduction in stroke riskWhat the latest research says about interval walking and bone density in postmenopausal womenWhy cardiorespiratory fitness is one of the strongest predictors of long-term health, and how walking improves itHow to structure your own interval walking routine, including how to break it into smaller chunks if 30 minutes at once isn't realisticThe identity shift that makes a sustainable walking habit actually stickThis episode is for you if...You're a woman over 35 who wants evidence-based movement, not trendsYou're in perimenopause or postmenopause and want to know what actually supports your bones, blood sugar, and blood pressureYou walk regularly already and want to know if a small change could make it more effectiveYou have PCOS or insulin resistance and want a low-barrier way to support blood sugarYou're stuck in the all-or-nothing mindset and want a sustainable, non-diet approach to movementKey research cited:Nemoto et al. (2007), Mayo Clinic Proceedings, 82(7): high-intensity interval walking training improved physical fitness and blood pressure in middle-aged and older adults.Nemoto et al. (2019), Mayo Clinic Proceedings, 679 participants, 5-month IWT study: found a 17% reduction in lifestyle-related disease score and a 14% increase in peak aerobic capacity.Morikawa et al. (2024), PLOS One, 234 postmenopausal women: found improvements in lumbar spine and femoral neck bone density among women with lower baseline bone density.Ettehad et al. (2016), The Lancet, 123 studies, 613,815 participants: every 10 mmHg reduction in systolic blood pressure reduced stroke risk by 27%.The Strong(HER) Way isn't another fitness program, it's a transformation from the inside out. Alisha works with women who are done dieting and done starting over, helping them build a sustainable, healthy relationship with food, their bodies, and movement, without the obsession.Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/fitandfuel or connect on IG @thestrongherway. | — | ||||||
| 6/11/26 | Perimenopause Brain Fog: 5 Pillars to Protect Your Mind | You were mid-sentence. The word was right there. And then itwasn't. If you've ever had that moment and quietly wondered if it wasthe beginning of something you can't come back from thisepisode is for you. Alisha Carlson shares the personal story she's never talkedabout publicly: the word-finding moment that genuinely scaredher, the fear of what it might mean, and what she actually didabout it. Then she breaks down the real science behind brain fog,memory lapses, and cognitive changes in women over 35 and whycalling it "mom brain" and moving on is the one thing you cannotafford to do. Because here's what most women don't know: brain fog duringperimenopause is not a personality flaw, a sign of aging, orproof you're overwhelmed. It is a symptom. Symptoms have causes.Causes have solutions. And the window you're in right now may bethe most important one for your long-term brain health. Alisha walks through the 5 pillars of women's brain health —hormones, sleep, muscle and movement, nutrition andsupplementation, and stress management, and explains exactlyhow the Fit + Fueled approach addresses all five. This one will change how you think about your brain, your body,and what's actually possible for you in the decades ahead.Grab The Fit + Fueled Foundationhttps://thestrongherway.com/fit-and-fueled-foundation-4493Take this deeper inside The Fit + Fueled Methodhttps://thestrongherway.com/fitandfueled | — | ||||||
| 6/4/26 | Build stronger bones: what women over 35 need to know | If you've been training hard, watching what you eat, and still wondering why your body isn't responding the way it used to this episode might answer a question you didn't know you needed to ask.Bone density for women over 35 is one of the most under-discussed health topics in the fitness and wellness space. Up to 20% of a woman's bone mass can be lost during the menopause transition, and that loss starts earlier than most women think, often beginning between ages 30 and 40. The choices you make right now about how you train and how you eat are writing the story of your bones for the next twenty years.In this episode, Alisha Carlson shares her personal experience with chronic dieting and underfueling what it looked like from the outside (shredded, coaching others, posting the workouts), what it cost her body on the inside (missing periods, hair loss, running on cortisol), and the moment in her kitchen that changed everything. She breaks down the research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore on why resistance training for bone health is non-negotiable for women in perimenopause and beyond, what adequate protein intake actually looks like, and how to stop training your body to be smaller and start building it to last.This Episode Is for You If...• You're a woman over 35 who has spent years trying to lose weight and are ready to train for something different• You've experienced signs of hormonal disruption — missing periods, hair loss, fatigue, mood changes and want to understand what's happening• You're in perimenopause or approaching it and want to protect your bone and muscle health proactively• You've been stuck in the restrict-binge cycle and are starting to suspect it's costing you more than just your results• You want evidence-based strategies from researchers who specialize in women's physiology not generic fitness adviceIf this episode landed for you, if you recognized yourself in the story of training hard, eating carefully, and still feeling like your body is working against you, there's a reason for that. And there's a different way.The Strong(HER) Way Fit + Fueled coaching program is built for the woman who is done dieting and done starting over. It combines a strength training framework, a sustainable nutrition approach built around protein and real food, and the identity work that makes all of it actually stick. Not a challenge. Not a meal plan. A complete rebuild from the inside out.Ready to stop training to shrink and start building to last? Explore Fit + Fueled at https://thestrongherway.com/fitandfueled or connect on Instagram @thestrongherway | — | ||||||
| 5/29/26 | How to Make Behavior Change Feel Easy for high achieving Women | High-achieving women do not struggle with fitness and healthy habits because they lack discipline or willpower. They struggle because they have been trying to change their behavior without changing their identity. This episode is about fixing that. Alisha Carlson breaks down exactly what identity-based habit formation looks like, why behavior follows belief every single time, and three practical steps to begin shifting your self-identity starting today.This is episode three of three in the series on why healthy habits are harder than they should be for high-achieving women and what to actually do about it.WHAT THIS EPISODE IS ABOUTIdentity shift is the missing piece in sustainable habit formation for high-achieving women. Most behavior change strategies focus on outcomes what you want to achieve. Identity-based change focuses on who you are becoming. When your self-image changes, your behavior follows automatically, without white-knuckling or willpower.In this episode, Alisha covers the brain's resistance to behavior change, why all-or-nothing thinking and perfectionism actively block identity shift, and how changing your self-talk and daily language rewires the story your brain tells about who you are.WHAT YOU WILL LEARNWhy identity-based habit formation works when outcome-based change does not lastHow behavior follows belief, and what that means for sustainable health and wellnessWhy the brain resists change and how small actions build new neural pathways over timeHow all-or-nothing thinking and perfectionism block identity shift for high-achieving womenWhy self-talk and language are two of the most powerful behavior change tools availableHow to cast small daily votes for the identity of the woman you are becomingThree practical steps to begin your identity shift today without overhauling your entire lifeTHIS EPISODE IS FOR YOU IF...You are a high-achieving woman who understands behavior change intellectually but cannot make it stickYou have tried every plan, program, and habit tracker and keep ending up back at square oneYou want to build sustainable habits rooted in identity, not willpower or motivationYou are a busy mom or mompreneur ready to stop starting over every MondayYou are ready to become the woman who takes care of herself, not just try to be herIf this series has resonated and you are ready to stop understanding behavior change and start actually doing the identity work, the Fit and Fueled Foundation was built for exactly this moment. It is a $27 micro course for high-achieving women who are done with the restart cycle and ready to rewire the identity underneath the behavior.Short video trainings under 20 minutes each, worksheets, templates, and a private community of women doing this work alongside you. Your actual life, right now, in this season. Lifetime access.https://thestrongherway.com/fit-and-fueled-foundation-4493Let's connect on IG: @thestrongherway | — | ||||||
| 5/21/26 | The all or nothing trap: why perfectionism is keeping you stuck as a high achiever | If you have ever been completely on plan all week long and then completely thrown in the towel by Friday night, this episode is for you. That cycle is not a willpower problem, a discipline problem, or a character flaw. It is all-or-nothing thinking at work, and for high-achieving women, it is one of the most common and most sneaky patterns keeping you stuck in the fitness restart cycle for good.Alisha Carlson breaks down exactly what all-or-nothing thinking is, why perfectionism is not your secret weapon but actually the trap driving the restrict-binge cycle, and how high achievers can finally interrupt the pattern and build sustainable habits that do not require starting over every Monday.This is episode two of a three-part series on why healthy habits are harder than they should be and what to do about it. If you missed episode one on why traditional habit methods do not work for high-achieving women, go back and listen to that one first.WHAT YOU'LL LEARNWhat all-or-nothing thinking is and why psychologists call it a cognitive distortion that drives the fitness restart cycleWhy perfectionism is not a strength for high achievers when it comes to sustainable habit change, it is the engine of the cycleHow the restrict-binge loop works and why the attempt to be perfect is what creates the craving in the first placeWhat the what-the-heck effect is and how it has been keeping high-achieving women stuck for years without them even knowing itWhy black-and-white thinking around food and fitness feels so efficient to your brain, even though it is destroying your progressHow to shift from evaluating days as good or bad to asking a better question that actually moves the needleThree practical tools to interrupt all-or-nothing thinking before it runs away with you, including the name it to tame it method, the 80 percent rule, and the what would help right now pivotTHIS EPISODE IS FOR YOU IF...You are a high achiever who can follow a plan perfectly for days or weeks and then completely abandon it the moment something goes sidewaysYou have lived the good week, bad weekend cycle and you are exhausted from itYou recognize perfectionism as a pattern in your life but have not been able to figure out how to stop letting it sabotage your health and fitness goalsYou want practical tools to interrupt all-or-nothing thinking in real time, not just understand itYou are a busy mom or mompreneur who needs a sustainable approach to fitness that works in a real, messy, unpredictable lifeYou are ready to stop starting over and start building the identity of a woman who keeps going even when things do not go perfectlyIf you recognized yourself anywhere in this episode and the all-or-nothing cycle has been running your life for longer than you would like to admit, the Fit and Fueled Foundation was built for exactly this. It is a $27 micro course designed for high-achieving women who are burned out from the restart cycle and ready to actually rewire the patterns driving the behavior.Short video trainings under 20 minutes each, worksheets, templates, and a private community of women doing this work alongside you. Not some perfect imaginary life version of you with zero stress and two extra hours in your day. Your actual life, right now, in this season. Lifetime access. Grab it here! https://thestrongherway.com/fit-and-fueled-foundation-4493 | — | ||||||
| 5/20/26 | Why traditional habit methods don't work for high achieving women | If you have ever done everything right, followed the plan, tracked the food, scheduled the workouts, and still found yourself starting over on Monday, this episode is going to change how you think about fitness habits forever. The problem was never your discipline. It was never your motivation. It was your brain wiring.Alisha Carlson breaks down the real science behind why traditional habit methods fail high-achieving women. She covers habit loops, neural pathways, the subconscious mind, and how chronic stress triggers survival mode and makes sustainable behavior change feel almost impossible no matter how hard you try. This is not another pep talk about motivation. It is the brain science behind the identity shift that finally makes stopping the restart cycle possible.If you are a high-achieving woman, busy mom, or mompreneur who is exhausted from restarting, this one is for you.WHAT YOU'LL LEARNWhy traditional habit methods don't work for high-achieving women and what the brain science says actually doesHow habit loops (cue, routine, reward) run your behavior on autopilot using neural pathways formed years agoWhy your subconscious mind drives the vast majority of your daily behavior and what that means for sustainable habitsHow stress management becomes critical when chronic stress activates survival mode and makes behavior change harder regardless of your motivationWhy your self-image and identity shift influences your actions far more than any goal you setHow small, incremental changes reinforce new neural pathways more effectively than intensity or perfectionHow to stop self-sabotage patterns and build a mindset for lasting fitness habits without white-knuckling itTHIS EPISODE IS FOR YOU IF...You are a high-achieving woman who understands the mindset and brain wiring behind why your habits keep breaking downYou have followed every plan, managed your stress, done the behavior change work, and still feel like you are failingYou are a busy mom or mompreneur ready for a sustainable, non-diet approach to fitness habitsYou are navigating perimenopause and noticing that traditional habit methods no longer work for your bodyYou want an identity shift that builds a healthier relationship with your body without requiring perfectionFollow Alisha on Instagram: instagram.com/alishacarlson_Or @thestrongherwayIf today's episode resonated and you are tired of traditional habit methods that keep you stuck in the restart cycle, there is a different way. The Fit + Fueled Foundation is a $27 micro course built specifically for high-achieving women who are ready to rewire their brain wiring, shift their identity, and build sustainable habits that actually last.Short video trainings under 20 minutes each, worksheets, habit templates, and a private community of women doing this behavior change work alongside you. Lifetime access. Grab it here! https://thestrongherway.com/fit-and-fueled-foundation-4493 | — | ||||||
| 5/7/26 | Train smarter in perimenopause: how to use your monthly cycle as data | If you've ever heard about cycle syncing, and wondered whether any of it actually applies when your cycle is irregular, unpredictable, or doing something completely unrecognizable... this episode is for you. We're diving deep into cycle syncing in perimenopause: what the research actually shows, where the science gets genuinely mixed, and why a rigid color-coded protocol might be the last thing your changing hormones need.Alisha Carlson breaks down the peer-reviewed research on hormonal fitness for women over 40, the real impact of estrogen and progesterone on your training performance and recovery, and why the most powerful thing you can do isn't sync to a protocol. It's learn to train intuitively with your body. Including when it's being wildly inconsistent.Whether you have PCOS, irregular periods, or you're in the thick of perimenopause, this one is honest, evidence-based, and refreshingly free of a color-coded wheel.WHAT YOU'LL LEARNWhat cycle syncing actually is and what the peer-reviewed research does (and doesn't) supportWhy most cycle syncing content completely fails women in perimenopauseThe real impact of estrogen and progesterone on workout performance, muscle recovery, and joint healthWhy your cycle in perimenopause may be too irregular to periodize and what to do insteadThe intuitive training approach: how to use your hormonal patterns as data, not a protocolWhat training in your luteal phase should actually look like (hint: it's NOT just walking and yoga)The four-step framework for building sustainable fitness through hormonal changesHow protein intake, sleep, and recovery shift in perimenopause and what the research saysThe identity shift that makes consistent fitness finally possible in your 40s and beyondTHIS EPISODE IS FOR YOU IF...You're in your late 30s, 40s, or 50s and your body feels completely different than it used to in the gymYou've tried cycle syncing and it either didn't work or felt impossible with an irregular cycleYou're tired of all-or-nothing fitness approaches and want something sustainable through hormonal changesYou want to know what the research actually says — without being sold a protocolYou have PCOS, insulin resistance, or irregular cycles and want evidence-based movement guidanceYou're ready to stop fighting your body and start training with itIf today's episode made you feel a little more sane about your body you're in the right place. The Strong(HER) Way isn't another fitness program. It's a framework for becoming a woman who actually knows herself, trusts her body, and builds the kind of health that lasts through every hormonal season.Ready to build the foundation? Start with the Strong(HER) Way Foundation Micro Course — $27, practical, and built for real women with real lives. → Fit and Fueled FoundationWant personalized support? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled— and connect on Instagram @thestrongherway. | — | ||||||
| 4/30/26 | Why cortisol might be wrecking your muscle building goals as a high achieving woman | Are you doing everything right — eating well, training hard, staying consistent — and still not seeing the muscle gains or fat loss results you're working for?If you're a high-achieving woman over 35 and your body feels like it's working against you, cortisol might be the missing piece nobody has talked to you about yet.In this episode of The Strong(HER) Way, host Alisha Carlson breaks down exactly why chronically elevated cortisol is one of the most overlooked blockers of muscle building and fat loss for women over 35 — and what you can actually do about it without adding more to your already full plate.What you'll learn in this episode:Why cortisol and fat loss are directly connected — and why stress, not calories, might be the real reason you're stuckHow chronic cortisol elevation breaks down muscle tissue and makes building strength feel almost impossibleThe nervous system science behind feeling wired and tired at the same time — and why high-achieving women are especially vulnerableWhy your body stores fat around your midsection when cortisol is chronically high (hint: it's survival biology, not a willpower problem)How perimenopause amplifies cortisol's effects on muscle loss, metabolism, and fat storage for women in their late 30s, 40s, and 50sThe five evidence-based nervous system regulation strategies that help your body actually respond to your training and nutrition effortsWhy intense workouts can backfire when your stress load is already high — and what to do insteadHow to eat in a way that supports cortisol recovery, muscle building, and sustainable fat loss without restrictionThis episode is for you if:You're a high-achieving woman, busy mom, or mompreneur who feels constantly wired, exhausted, or bothYou've been strength training consistently but aren't seeing the muscle gains you expectYou're struggling with fat loss — especially stubborn belly fat — despite eating well and exercising regularlyYou're navigating perimenopause or hormonal changes and noticing your body responding differently to the same effortsYou've tried harder programs, more discipline, and stricter nutrition — and you're ready for a smarter approachThe truth about cortisol and women's fitness:Cortisol isn't just a stress hormone — it's a fat storage signal, a muscle breakdown trigger, and a metabolic disruptor when it stays elevated long-term. For women over 35, the gradual decline of estrogen reduces your body's natural ability to clear and regulate cortisol — meaning the same stress load that felt manageable at 28 can create real hormonal disruption at 42.The solution isn't to stress less (as if that's helpful advice). It's to understand your nervous system, train with your physiology instead of against it, and build sustainable habits that support hormone balance alongside your strength and fat loss goals.Ready to stop starting over every Monday?If this episode resonated and you're ready for a coaching approach built around your biology — not just your willpower — explore the Fit + Fueled program at strongherway.com/fitandfuel. This is Alisha's signature non-diet coaching method for women who are done with all-or-nothing fitness and ready to build something that actually lasts.Connect with Alisha: Instagram: @thestrongherway alishacarlson.com | — | ||||||
| 4/23/26 | The Workout Doctors Wish More Women Over 35 Were Actually Doing | Zone 2 cardio might be the most undersold workout for women over 35, and the science behind it will completely change how you think about exercise. In this episode, Alisha Carlson breaks down why this low-intensity training approach builds the single most powerful predictor of how long you will live: your VO2 max.If you have ever pushed hard in the gym and still felt like your body was fighting you, this episode is for you. 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 overTHIS 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 themIf 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/thestrongherwaysisterhoodReady to go deeper right now? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled or connect on Instagram @thestrongherway. | — | ||||||
| 1/14/26 | Rucking for Women Over 35: A Low-Impact Walking Workout for Strength, Bone Density, Fat Loss, and Mental Health | Send us Fan MailIn 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 overtrainingHow outdoor exercise and walking with weight can reduce stress and anxietyThe importance of proper footwear and gear for injury preventionHow rucking can be a social activity that builds consistencyCommon myths about exercise, weight loss, and “needing more intensity”How women over 35 can use rucking to support bone density and long-term healthKayla 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/@kaylagirgenrdFacebook: https://www.facebook.com/kaylagirgenrdldInstagram: https://www.instagram.com/kaylagirgenrd/YouTube: https://www.youtube.com/@kaylagirgenrdLinkedIn: https://www.linkedin.com/in/kaylagirgen/Buy her brand new book here! —> https://amzn.to/3LZTMB2 | — | ||||||
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| 11/24/25 | Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones | Send us Fan MailIn 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 lifeHow to build a holiday plate that supports your hormonesEasy ways to reduce inflammation during Thanksgiving without restrictionThe best protein, fiber, and healthy fat choices for stable energy and fewer cravingsHoliday strategies to reduce alcohol-related inflammationHow to use leftovers to stay on track and avoid post-holiday crashesLearn more/ sign up for our coaching program as a founding member! | — | ||||||
| 8/21/24 | Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life | Send us Fan MailHey 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 SisterhoodBook a call to work with me | — | ||||||
| 5/14/24 | The truth about fitness trackers, spot treatment for fat loss, and the scale 4 common client questions answered | Send us Fan MailHey 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! | — | ||||||
| 4/8/24 | 7 diet pitfalls to avoid and strategies to help you be more successful | Send us Fan MailHey beautiful friend! Are you tired of the endless cycle of diets that promise the world but leave you feeling frustrated and defeated? you're SO not alone! Join me for this week's podcast where we dive into the real talk about ditching the diet mindset for good.I'm here to empower you with practical tips and strategies to break free from the diet trap while still achieving your health and fitness goals. From emotional eating to navigating social situations, we'll cover the common pitfalls that can sabotage your success and how to overcome them with confidence.It's time to redefine what it means to be healthy and feel amazing in your own skin. So grab your favorite beverage, cozy up, and let's embark on this journey together towards food freedom and a healthier lifestyle. Tune in now and let's revolutionize the way we approach health and wellness, one Strong(HER) Way episode at a time.Like what you're hearing? Subscribe and give us a rating (or better yet, share it with a friend who could use this too!)Ready to take this deeper in your own life? 1. Book a call2. Get your personalized plan using my holistic non-diet approach3. Work with me to stay on track and accountable to your goals and yourself. | — | ||||||
| 3/11/24 | How to get pregnant: the best tips to help you conceive, overcome infertility and PCOS with holistic health strategies w/ Jen Cougill | Send us Fan Mail 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. | — | ||||||
| 7/13/23 | Client before and after: Why shifting the focus from the scale creates massive, long term results w/ Elizabeth Shafer | Send us Fan MailHey 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! | — | ||||||
| 1/31/23 | How to prepare for and navigate the peri-menopause years successfully w/ guest expert Stasi Kasianchuk [PART 2] | Send us Fan MailHey 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 17-192. 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.comIGFB | — | ||||||
| 12/30/22 | How to harness the power of your mind to tackle your New Years goals with Mindset Coach Risa Haasbroek | Send us Fan MailHey Friend, Welcome to the last episode of 2022! Of course, we are going to talk about goal setting with 2023 right around the corner. But, before you set your goals and go about tackling them the same way as every year in the past listen to this episode with special guest Mindset Coach Risa Haasbroek. We talk about the importance of getting your brain on board with your goals and how reframing the way you are thinking about your goals and yourself can not only help you reach your goals faster, but also enjoy your life and yourself more in the process. Connect with Risa and grab her freebie:The freebie with the emotions recording:https://risa4coaching.com/calm/Website: https://risa4coaching.com/Instagram: https://www.instagram.com/risa4coaching/Facebook: https://www.facebook.com/risa.haasbroekReady to ditch dieting in the New Year, create a healthy lifestyle and a healthier relationship with food and yourself? Email alisha@alishacarlson.com to learn more about my non diet approach to food, fitness, and lifestyle transformation. | — | ||||||
| 4/18/22 | I'm doing all the right things, and the scale isn't moving, what's going on? (Client Question Answered) | Send us Fan MailHey friend, Have you found yourself feeling frustrated, discouraged, and defeated after you step on the scale? You've been doing all the "right" things..You've been watching what you're eatingTracking your caloriesWorking out 6-7 days a weekAnd nothing. In fact, maybe you're even gaining weight. I've been there, and know how frustrating it can be. The concept of calories in vs calories out is ultimately what creates weight loss. However, it's not always so straight forward.Our metabolism is complex and can be tricky to measure. And those calorie calculators/ trackers and fitness trackers aren't super accurate. In fact, they can be up to 30% + off. On paper, calories in vs calories out should work. But, it's a more complex process than that inside your body which is why it doesn't always pencil out the way you think it should. This is NOT your fault. In this week's episode, I take a client question and break down (at a high level) your metabolism to help you understand what's going on and maybe why the scale isn't moving even if you're doing all the things. If you're ready to take this work to the next level and apply it directly to your own life and body, I can help. Email alisha@alishacarlson.com to get started. Oh, and be sure to grab The Mindful Eating Project FREE Let's connect:FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ | — | ||||||
| 4/4/22 | Are you dieting? How to spot dieting behaviors and the mindset behind them + Plus non- diet mindset shifts to make | Send us Fan MailHey 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 mealThis 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 show2. Grab The Mindful Eating Project FREE3. Sign up to work with me by emailing alisha@alishacarlson.com4. Connect on Social Media: FB: https://www.facebook.com/thealishacarlsonIG: https://instagram.com/alishacarlson_ | — | ||||||
| 6/16/21 | 'Letting yourself go' isn't what you think + why the answer isn't always to lose a little weight | Send us Fan MailHey mama, Have you had the recent thought that you've kinda let yourself go? Maybe you're comparing to a pre-baby body you had (or always wanted)Maybe you're comparing to a different season in life--like when you were a soccer superstar or were straight crushing it at your corporate job. Whatever your version of not-letting yourself go looks like, I want to offer that it's actually so much more than that. Often when clients come to me there is this sense that they have some how let themselves go. Usually this is followed up by all the ways they've done so:I've gained like 20 pounds in the last year.My clothes don't fit like they used to.I feel uncomfortable in my body. I really need to do something.These, my friends, are symptoms of what is actually going on. And, as long as we stay busy putting band aids on the symptoms, we will never actually get to the root cause of what's happening. If you've recently felt like you've let yourself go, this one is for you. In this episode, I share what's actually happened and why. Plus, I give you some practical questions to ask yourself to get a little clarity on how you can get back to living and thriving in the body you're in now while loving yourself well to the being the woman you want to be in your life. Ready to take this work to the next level in your life? I can help. Email alisha@alishacarlson.com or come find me over on IG/FB. Grab your FREE copy of The Mindful Eating Project here: https://alishacarlson.com/ IG:https://instagram.com/alishacarlson_FB: https://www.facebook.com/thealishacarlson | — | ||||||
| 1/13/21 | Put your second brain to work for you with gut health expert Allison Jordan | Send us Fan MailThis 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/betterbellytherapiesIG: instagram.com/betterbellytherapies30 Minute Complimentary ConsultationBetter Belly PodcastReady 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. | — | ||||||
| 8/31/20 | Forget stress management techniques, learn how to eliminate stress with The Stress Coach, Emily Wagner | Send us Fan MailForget 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 | — | ||||||
| 8/17/20 | Overcoming perfectionism in your life and how to identify perfectionism in your kids w/ Ronica Cormier | Send us Fan MailAlright 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.comIG: https://instagram.com/ronicacormier82Mama Tribe: https://www.facebook.com/groups/parenthang/Facebook: https://www.facebook.com/ronicacormier82Podcast: http://bit.ly/realtalkwithronica | — | ||||||
| 5/5/20 | Dealing with negative feelings about our bodies : How you can fix negative body image issues using your thoughts | Send us Fan MailDo 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/thealishacarlsonIG: https://instagram.com/alishacarlson_ Get my brand-new ebook to help you learn the basics of intuitive eating! https://alishacarlson.com/tmephandbook/ | — | ||||||
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Chart Positions
4 placements across 4 markets.
Chart Positions
4 placements across 4 markets.