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

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

Alisha Carlson, Fitness and Nutrition Coach for Moms

266 episodes

23 hours ago

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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Health & Fitness,

All content for The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women is the property of Alisha Carlson, Fitness and Nutrition Coach for Moms and is served directly from their servers with no modification, redirects, or rehosting. The podcast is not affiliated with or endorsed by Podjoint in any way.

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...

Show more...

Health & Fitness,

Episodes (20/266)

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

New Year Fitness Goals for Women Over 35: Build Habits That Last Beyond January

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...

23 hours ago

45 minutes

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

Holiday Eating Without Guilt: How Busy Moms Can Break Free from Food Stress

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 ...

2 weeks ago

31 minutes

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

Why budgeting feels like a money diet and how to break free w/ The Budget Besties

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...

2 weeks ago

47 minutes

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

How to Balance Healthy Nutrition and Enjoyment for Sustainable Fat loss in Perimenopause

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),...

3 weeks ago

25 minutes

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

Build Momentum Now: Why Waiting for January Sabotages Your Health and Fitness Goals

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...

1 month ago

31 minutes

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

Beat Holiday Inflammation: Simple Nutrition Strategies for women 35+ Who Want More Energy & Better Hormones

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...

1 month ago

24 minutes

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

How Women 35+ Can Improve Sleep, Reduce Stress, and Boost Hormones Naturally

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...

1 month ago

34 minutes

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

Strength training for women 35+ : hormones, muscle, and mindset, the new formula

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...

1 month ago

30 minutes

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

Peace Over Perfection: Reclaiming Your Health and Energy Before the New Year (Coaching Replay)

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...

2 months ago

38 minutes

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

Redefining Fitness and Body Image in Perimenopause for women over 35

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...

2 months ago

34 minutes

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

How to build confidence and beat procrastination as a woman over 35

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...

2 months ago

21 minutes

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

3 Strategies to Make Healthy Eating Easier as a Busy Working Mom Over 30

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...

2 months ago

17 minutes

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

Fat loss for moms: why cardio alone won’t cut it for moms 30+

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...

3 months ago

22 minutes

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

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

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,...

3 months ago

22 minutes

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

Meal Planning for Busy Moms: Time-Saving Tips for Healthy Family Meals (REPLAY)

Send us a text Are you a busy mom feeling overwhelmed by the constant question: “What’s for dinner?” You’re not alone. In this episode of A Strong Her Way, I’m breaking down how meal planning can actually create freedom, not restriction, while saving you time, reducing stress, and helping your family eat healthier meals. I’ll walk you through practical tips for setting up a meal planning system that works for your schedule and your family’s preferences. From brainstorming your favorite recipe...

3 months ago

19 minutes

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

How to reach your fitness goals as a 30+ mom even when you don’t feel motivated

Send us a text In this episode of The StrongHer Way, Alisha Carlson reveals why most women struggle to reach their health and fitness goals—and how the missing link is identity. Instead of chasing motivation, willpower, or the latest routine, lasting transformation comes from aligning your self-concept with the woman you want to become. Alisha shares her own journey of breaking free from diets and rigid rules, and how she discovered that small daily actions, flexible routines, and mindset shi...

3 months ago

28 minutes

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

Strength training for busy moms: how to get that defined look without a lot of time in the gym

Send us a text Are you tired of thinking you need 5+ hours a week in the gym just to look toned? In this episode of The Strong[Her] Way, I’m showing busy moms over 30 how to build muscle, boost confidence, and finally feel strong in your clothes — without living at the gym. I’ve been where you are: juggling work, kids, marriage, and a million other commitments. Time feels impossible. But here’s the truth : getting toned isn’t about doing more workouts, it’s about doing the right ones. You’ll ...

3 months ago

30 minutes

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

How busy moms over 30 can use time-restricted eating to get leaner and stronger

Send us a text Are you tired of strict diets, confusing intermittent fasting apps, and feeling like food is controlling your life? In this episode of The Strong[Her] Way, I’m breaking down time-restricted eating (TRE) — a simple, sustainable approach that busy moms over 30 can actually stick with. I’ll share my own story of trying extreme fasting windows (and why they backfired), plus the science behind why TRE works for fat loss, hormone balance, energy, and even better sleep. Most important...

4 months ago

27 minutes

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

6 strategies to help you find more time as a busy working mom

Send us a text Moms, feel like there’s never enough time for yourself? You’re not alone. In this episode, I share simple, actionable hacks for busy working moms over 30 to take back control of their day, prioritize self-care, and make healthier choices without stress. You’ll learn: How to audit your time and find hidden pockets of productivitySneaky movement hacks: fit exercise into 5–10 minute windowsMeal planning & prep shortcuts to save time and eat healthierSelf-care micro habit...

4 months ago

29 minutes

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

Why you must delegate as a busy mom if you want to reduce the mental load (MVP)

Send us a text Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone. In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves. Here’s what you’ll learn: The real definition of delegation for moms (and why it’s not about being bossy).How to involve your spouse...

4 months ago

22 minutes