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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenMicro Workouts: The Fitness Trend That Finally Works for Busy MomsSend a textIf you’ve ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We’re diving into micro workouts (also called exercise snacks) — short, intentional bursts of movement scattered throughout your day — and why the science says they’re not a consolation prize. They might actually be the smarter strategy.Alisha Carlson breaks down the research on short workouts for busy women, the surprising metabolic benefits of post-meal movement for blood sugar control, and why the all-or-nothing fitness mindset is the real t...
2026-03-1123 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenReclaim Your Fitness Identity: How to Get Back Into Working Out After 35Send a textHave you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside.In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re-enter wi...
2026-03-0422 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStrength Training, Smarter Nutrition, and Better Sleep: How to Actually Thrive During PerimenopauseSend a textYou'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 AboutIn this episode, Alisha Carlson breaks down what's actually happening inside your body during perimenopause, the hormonal transition that can begin as early as your...
2026-02-2537 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow Perfectionism Fuels Clean Eating Obsession in Millennial MomsSend a textWhat 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 intentionality and harmful rigidity (and understanding how perfectionism around food can sabotage both your mental health...
2026-02-0451 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenRealistic morning routines for moms over 35 and the sleep secret that changes everythingSend a textTired 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, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than...
2026-01-2137 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenNew Year Fitness Goals for Women Over 35: Build Habits That Last Beyond JanuarySend a textTired 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 science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts fa...
2026-01-0545 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy budgeting feels like a money diet and how to break free w/ The Budget BestiesSend a textBudgeting 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 conversation will shift your money mind...
2025-12-1747 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenBuild Momentum Now: Why Waiting for January Sabotages Your Health and Fitness GoalsSend a textIn 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 long-term health.You’ll learn why successful women anchor their goals in who they want to become, not...
2025-12-0331 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow Women 35+ Can Improve Sleep, Reduce Stress, and Boost Hormones NaturallySend a textIn 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 slows progress, and why recovery is the foundation of strength, fitness...
2025-11-1934 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStrength training for women 35+ : hormones, muscle, and mindset, the new formulaSend a textHave 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 mindset, becomes one of the most effectiv...
2025-11-1230 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenRedefining Fitness and Body Image in Perimenopause for women over 35Send a textIn 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 drugs, the misconceptions about clean ea...
2025-10-2934 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to build confidence and beat procrastination as a woman over 35Send a textDo 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 to help you stop the cycle of doubt and fear, embrace discomfort as a sign of growth...
2025-10-2221 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women3 Strategies to Make Healthy Eating Easier as a Busy Working Mom Over 30Send a textMeal 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 embrace consistency over perfection and enjoy stress-free family meals.Join...
2025-10-1617 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenFat loss for moms: why cardio alone won’t cut it for moms 30+Send a textIn 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 bodies respond to exercise and why strength training becomes the most...
2025-10-0822 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy Cookie-Cutter Diets Fail Moms over 30 and what to do insteadSend a textAre 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, and real-life commitments. From making small, sustainable changes to le...
2025-10-0122 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to reach your fitness goals as a 30+ mom even when you don’t feel motivatedSend a textIn 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 shifts create sustainable results. You’ll learn why identity-based behavior change is the...
2025-09-1728 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow ultra processed foods stall your fitness goals as a mom over 30Send a textIn this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession.You’ll learn how to practice mindful eating, recognize hunger and fullness cues, and make empowere...
2025-08-1328 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women4 Common Fiber Mistakes Women Make (and easy ways to fix them)Send a textIn this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable.You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainable changes that...
2025-08-0626 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStrength Training for Women Over 30 — Eat More, Lift MoreSend a textIn this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition.You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move), and how to stop chasing aesthetics at the cost of your mental health.This...
2025-07-3016 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWant More Energy, Focus, and Clarity as a mom and entrepreneur? Why lifting weights is the answerSend a textThink strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays.From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitness on the back burner, this episode shows you why it might be the exact edge you’ve been missing as a high-performing woman.What You’ll Learn:Why strong women lead better in life and...
2025-07-1615 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to Build a Consistent Fitness Routine as a Busy Mom without relying on motivationSend a textIf you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem.Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business. This mindset shift will help you create sustainable results and finally build the confidence you’ve been chasing.What You’ll Learn:Why motivation fades and identity stick...
2025-07-0916 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenMacros Made Easy for Vegetarian Moms: Eat Your Culture & Still Lose Fat w/ Neha NautiyalSend a textCan you track macros without losing your mind or cutting out the foods you love? In this powerful episode of The StrongHer Way, I sit down with Neha Nautiyal—a former chemistry teacher turned macro coach for South Asian moms—who shares how she transformed her relationship with food, body image, and fitness while raising two daughters and honoring her vegetarian diet.Neha opens up about the cultural pressure she felt growing up in a South Asian household, the body shaming that started early, and the years of dieting, cardio, and restriction that...
2025-07-0345 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy the Scale Is Sabotaging Your Fitness Progress (And What to Focus on Instead)Send a textIn this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction.Whether you’re a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha breaks down what body recomposition actually is, why toning is a myth, and how non-scale victories are the true measure of transformation.If you’ve been chasing a smaller bo...
2025-06-2527 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe 10 Principles of Intuitive Eating—My Honest Take for Moms with Fitness GoalsSend a textCan you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes.In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.”Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to a...
2025-06-1835 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStruggling with brain fog as a busy mom in perimenopause? w/ Expert guest Dr. Alina FongSend a textIn this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsychology, explore how functional MRI is revolutionizing the diagnosis and treatment of concussion symptoms, and spotlight the critical importance of individualized care in today’s healthcare model.Dr. Fong shares her innovative Brain Boot C...
2025-06-0458 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy more willpower isn't the solution for sustainable fat loss as a busy working momSend a textIn this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you. We’re not here to slap another rulebook in your hand—we’re here to burn the old one and write a new story based on identity, mindset, and real empowerment.Alisha challenges the toxic diet culture narrative and walks you thro...
2025-05-2816 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow you're accidentally teaching your kids to be people pleasersSend a textIn this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life.You'll learn why modeling self-care isn’t selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength.This is more than parenting—it’s personal transformation. Because when moms prioritize their own self-worth, rest, and wellness, they raise kids who do t...
2025-05-1426 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEmpower yourself to make these 3 lifestyle changes to manage your PCOS naturallySend a textIn today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance. She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer. If you’re tired of band-aid solutions and ready to heal from the inside out, this is the StrongHer Way.Key Takeaways:PCOS is often m...
2025-04-3019 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to Measure Progress Without Obsessing Over the Scale as a busy momSend a textIn this episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth.If you’ve ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything.Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn’t reflect your true...
2025-04-2325 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenGetting Fit After 30: The Surprising Role of Protein and Mental DisciplineSend a textIn this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call.We’re ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.What You’ll...
2025-04-1623 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenDiscover how to fast successfully as a woman for metabolic healthSend a textIn this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting. But this isn’t your average intermittent fasting chat. Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause.You’ll hear about intermittent fasting, prolonged fasting, and fasting mimicking diets, as well as why women need a tai...
2025-04-0957 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to get over not feeling motivated to work out as a working momSend a textWe’ve all been there—you know you should work out, but you just don’t feel like it. Maybe you’re exhausted, busy, or just not seeing the results you want. In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low. Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead, this episode is pa...
2025-04-0228 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to Break Free from Diet Culture & Anti-Diet Extremes w/author Lori BrandSend a textIn this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment. Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth. If you’ve ever...
2025-03-2644 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy Diets Fail: How to Eat More, Stress Less & Find Food Freedom (Throwback Episode)Send a textThe Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way, Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional dieting, explains why women often need more food than they think, and shares practical strategies for developing a healthy, guilt-free relationship with food. If you’re ready to ditch the diet cycle and embrace food freedom, this conv...
2025-03-2624 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to Break Free from Diet Culture & Anti-Diet Extremes w/author Lori BrandSend us a textIn this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowerment. Lori shares insights from her book, Bodies to Die For, which dives into the deceptive nature of social media, the emotional cost of fitness culture, and the universal battle with self-worth. If you’ve ev...
2025-03-2444 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenJuggling Work, Family & Life: How to Stay on Top Without Burning OutSend a textFinding Balance: Time Management Strategies for Busy MomsIn this episode of The Strong Her Way, Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed. She breaks down the importance of identifying core values, prioritizing effectively, and creating a time management system that works for you—not against you. Alisha also shares practical tips on time blocking, incorporating rest, and leaning on support systems to reduce stress and increase productivity. Whether you're an entrepreneur, a working mom...
2025-02-1218 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow gut health can reduce bloating, balance hormones & boost energySend a textIn this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues. She discusses the intricate connection between gut health, mental health, and hormonal balance, advocating for nutrition as a foundational element in healing. The conversation highlights practical habits for improving gut health and the significance of a positive mindset in the healing journey. In this conversation, Megan McDonald and Alisha Carlson delve into the intricacies o...
2025-01-2950 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEffective delegation strategies for busy moms to reduce the mental loadSend a textIn this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms. She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics. By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork. Alisha offers practical strategies to start small, improve personal growth, and create a more supportive environment at home, making parenting and professional responsibilities more manageable.Key Takeaways:The role of del...
2025-01-2221 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenReset your health and fitness with these 6 simple strategiesSend a textIn this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off. She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life. From meal planning and mindful eating to setting realistic goals, Alisha encourages listeners to embrace progress over perfection. Tune in to discover how to navigate your health journey with self-compassion, and learn ways to...
2025-01-0916 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe Surprising Benefits of Stress and How to Harness Them for Growth w/ Nicole HillSend a textIn this episode of The StrongHer Way, Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives. They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it. From understanding your stress triggers to aligning your actions with your core values, this conversation is packed with actionable insights to help you navigate stress more intentionally. Alisha and Nicole share practical strategies like mindfulness, journaling, and breathing techniques to foster resilience and gro...
2024-12-1156 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenQuieting your internal food noise to make better food choicesSend a textWelcome to The Strong(HER) Way! Today, we're diving into the juicy topic of quieting that relentless chatter about food in your head. I'm your host, Alisha Carlson, and I'm here to help you kiss dieting goodbye and embrace a more joyful relationship with food.Let's face it, we all have that little gremlin in our heads telling us what we should or shouldn't eat. But guess what? You hold the power to quiet that noise! We'll explore some fun and effective strategies to tame that food noise monster once a...
2024-04-0125 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe #1 reason you're not reaching your goalsSend a textHey friend! This week I have a special episode for you.I don't know if I've told you this, but I am natural born doer. I don't mind taking all the action. Hard work? I'm totally here for it. If you told me I just needed to do A, B, C to achieve x result. I'm in. I'll do whatever it takes.But what happens when action alone isn't enough? What happens when you reach your goal only to find yourself still...
2021-11-1620 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women5 Non-Diet Food HabitsSend a textHey friend! This week I'm sharing with you 5 foundational food habits that will absolutely change the food game for you forever. If you've been an emotional eater, eating only for pleasure, constantly find yourself over eating/ not eating enough, or just not knowing what to eat, this is for you. The hardest part is often the consistent implementation of our new habits. And, it's the exact thing I can help you with. Chances are, you already know what you 'should/shouldn't' be doing, but you keep doing the opposite. Thi...
2021-11-0118 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe MOST effective way to handle your urgesSend a textDo you constantly find yourself grabbing your phone when you'd rather be hanging with your family.. Or heading to the cookies after a long day of work? Maybe you find yourself wandering downstairs to grab something to eat real quick before you jump into that work project that's been stressing you out. These are all urges. And, we have 4 common ways of dealing with them, but only ONE is effective and productive in the long run. Your urges aren't bad. In fact, they can...
2021-10-2618 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenFitness Trackers: Should you use one or not?Send a textHey friends! Today I got done with my workout. Stopped my fitness watch. And noticed it didn't register any of the minutes. In the past, that would have sent me over the edge. I would have no doubt hopped on the bike, gone for a run, or did another 20 minute workout just to get the credit. This might be the high achiever in me. Maybe it's perfectionism. And most certainly, it's a pretty common message we have received from the fitness industry. We are bombarded with messages to go hard or...
2021-10-0421 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenAchieve the life balance that is right for YOU in THIS season of lifeSend a textHey friend,I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into. But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to. You're going to have to be intentional about where and how you invest your time. You're going to have to learn to be...
2021-09-1619 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenMVP- How ditching the diet mindset will change your life (Replay from one of our most popular episodes)Send a textHey friends! I am borrowing this idea from my business coach and am bringing you one of our most valued and played podcast episodes. I'll be sprinkling in some of the fan faves going forward because I know that not all of you have been here since the beginning, but I wanted to make it easy for you to access some of our top shows quickly. In this week's episode which aired March 2020, I share a bit of my journey out of diet culture and the diet mindset, how it changed my li...
2021-09-0914 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenUnhealthy obsessions with working out + body shaming in the anti diet spaceSend a textHey friends! This week I am bringing you an interview I did with fellow trainer and disordered eater Hannah Caplinger. In today's conversation Hannah and I talk about our personal experiences with disordered eating and over exercising as fitness trainers and coaches. We also share some perspective on body shaming both in and out of diet culture and how we see it showing up in a subtle way in the anti diet space. For most people, the desire to be healthy through food and exercise starts off pretty innocent. For s...
2021-09-0143 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenCheat meals: helpful or harmful?Send a textHey loves! This week we are discussing cheat meals and finding too much satisfaction in food. The idea of cheat meals or days is becoming increasingly popular in the mainstream fitness and health world. And today I share my thoughts on whether or not to include them. Plus, if you are someone who tends to feel a little too excited by food and find it hard to control yourself around certain foods I give you some perspective on what is driving that behavior and a practical way you can stop that behavior w...
2021-08-2420 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWanting to vs having to: fueling your goals with desire and purpose rather than dread and frustrationSend a textHello, my friend! It is great to be here with you this week. Today, we are going to be talking about something that I see a lot with my clients when it comes to their new habits or creating change in any area of their life. It's super sneaky, subtle, and chances are you won't even realize it's happening. The one way you will definitely know is by how you feel. Let me paint the picture for you. you set the goal to exercise more....
2021-08-1914 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenDeclining the scale at the doctor's officeSend a textSo, I did a thing. A few weeks back at the doctor's office I formally declined being weighed. I know, I know, that probably doesn't seem like that big of a deal. But for me it felt like a huge power move. A way to take back power that had been given away long ago. The ironic thing was that just a couple days later, I hopped on my own scale. This week I share why I did and what I learned. I hope you're encouraged by this episode this we...
2021-08-1115 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHunger and fullness scaleSend a textIf you're newish to the non diet approach to food, then this concept may be brand new as well and feel a tad foreign. I know it did for me when I was unlearning years of dieting and eating based on external cues. Dieting silences our ability to 'hear' the signals our body is sending. Not to mention the mental and emotional mess it creates with fear around being hungry, over eating, and eating the 'wrong' thing. Today we are going to explore how you can use the hunger scale...
2021-07-2817 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenPenciling yourself in- a clear step by step process to getting your most important stuff doneSend a textHello love, I hope this week finds you doing well. This week on the show I am teaching you how to pencil yourself into your schedule. As a work from home mom, I know how many hats you wear in a day. And, how hard it can be to consistently schedule time for yourself and your goals. That's why today I am walking you through a 5ish step process to help you get clear on your goals, priorities, and what to schedule so that you can start to consistently work toward your g...
2021-07-2122 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhen [body] love doesn't feel goodSend a textHey friend, today is my anniversary! And of course, I was reminiscing on our relationship. As much as I wanted to post a super cheesy and sappy post talking about the highlights of our relationship, the reality is, of the 14 years we have been married 11 have been pretty dang good, and 3 of them have been hard. Challenging. And didn't feel good at all. Like if I can be super vulnerable so rough that I used to fantasize about leaving. Somewhere along the lines we have been sold the ide...
2021-07-1321 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenSurface level self-love vs loving yourself wellSend a textHi friend, this week we are talking about the difference between what I call surface level self- love and loving yourself well. One is fueled by compassion and grace and understanding. The other is fueled by self-criticism, judgment, and harshness. On the surface, both can look the same--exercise, eating more nutritious foods, getting to bed at a reasonable hour. However, depending on the emotional and mental fuel that is driving your actions, you will create radically different results. If your self love practice is feeling a little empty, exhausting, or...
2021-07-0818 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenSpeed Bumps + Body ScansSend a textBecome a mindfulness boss with these two concepts: speed bumps + body scans. Slowing down even a couple of seconds can make all the difference when it comes to habit change and breaking toxic patterns that end up sabotaging our results. This week, I break down both concepts and dive deeper into how to do each, when to use them, and why they will help fast track your progress to creating more food freedom and life transformation. You can use these together or stand alone to create more self-awareness around your da...
2021-06-3016 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWhy we struggle with foodSend a textHey friend, the food struggle is real. There is so much conflicting information out there about what to eat, when to eat, how much to eat...not to mention all the foods we shouldn't be eating. I don't know about you, but I lived in fear of food for so long. In fact, so much so, that it led to some really busted habits/behaviors around food. In this episode I walk you through the food struggle and help you find peace and freedom on the other side. ...
2021-06-2229 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women'Letting yourself go' isn't what you think + why the answer isn't always to lose a little weightSend a textHey 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...
2021-06-1618 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEat less, move more- why this isn't the answer to weight lossSend a textHey friends!This week we dive into the surprising truth about your weight, and why eating less and moving more isn't the answer to weight loss. Despite that being perhaps the most popular concept out in the fitness space right now, it rarely works that easily. Yes, on paper, calories in-calories out = weight loss. But, if you've ever tried to lose weight, you know it doesn't always work like that. Of course, there are so many other factors that come into play. Some are within your control, and some are n...
2021-06-1021 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenDitch the drama around the scale + non scale victories to celebrateSend a textIf you're like the vast majority of women out there, chances are you have some drama around the scale and the number that pops up whenever you step on. If it's a 'good' number, then you can have a good day. If it's not, well, we all know how that goes. It's usually a good blend of shoulding all over ourselves and beating ourselves up for not being more disciplined or focused. Feeling pressure for not losing more weight than you have or not losing any at all. But, what if...
2021-06-0316 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe screw it mentalitySend a textDo you find yourself either all in and 'on plan' or all off and doing nothing? Believe it or not, this mindset is pretty common.It's the thinking that if I can't do the full 45 minute workout I had scheduled, I might as well do none of it. Or, I ate one brownie, so might as well keep going since I already ate one. Not sure how or where this is showing up for you in your life? No problem. Tune into this episode to get a little...
2021-05-2614 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenIt's ok to be hungry-eating ahead of time vs. hunger suppressionSend a textHi friend! This week we are exploring the 2 most common fears I see around hunger when it comes to my clients. On the one hand, we are told not to feel hunger ever. We should instead suppress it, and curb our appetite--as if it were a bad thing. On the other? That we should never feel hungry, and constantly be eating to feel satisfied. This can lead to pre-emptive eating to avoid feeling hunger. Both create disconnection between us and our bodies. Both override the body's natural cues to eat an...
2021-05-1823 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenNight time snacking and Netflix bingesSend a textHey loves, this week we are talking about night time snacking and binging. This could be Netflix, it could be your phone, it could be work.. really anything that you're over consuming that isn't exactly moving you in the direction you want to go. For most of us, we over consume because we are trying to either feel something we want to feel (often times relaxed/ at ease) or because we are trying to avoid feeling something we don't (exhausted/ stressed/ anxious). The irony is, while over consuming (anything) might...
2021-05-1112 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStructured Flexibility: where intuitive eating meets habit based lifestyle changesSend a textHi Friends, Here we are another week has passed! I hope you are making strides toward your goals every day. If you're not, I can help with that. This week I am introducing a concept that I teach my clients. It's a blend of intuitive eating/ movement and habit based lifestyle. It is no surprise that when we get burned out on dieting and the exhausting mindset that goes with it, we tend to want to throw the baby out with the bathwater. We say screw it and completely ignore our bo...
2021-05-0525 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenInstant resultsSend a textHey friends, it is good to be here with you all this week! I think you will find so much value in this week's episode as we dive into instant gratification and the need for instant results to stay committed to our goals. Often times, we rely on the evidence or the things we can see with our own two eyes to tell us what to believe or to believe that it's working. The tricky part is, we have to believe FIRST and then the results come. So, if...
2021-04-2718 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEmotional fuel-- reach your goals more effectively and efficientlySend a textHey friends! Ok, this is something you've probably not given much thought to (I know I hadn't) when it comes to your current health and fitness goals... you ready for it?!It's your feelings. Well, your emotions. But basically the same thing. Did you know that the overarching feeling you have right now about your goal or yourself will be exactly what you feel when you reach your goal? Yep, that's right. If you feel anxious, disappointed, or insecure right here, right now, you will STILL fee...
2021-04-1422 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe food habit I bet your mama didn't teach youSend a textWhat's up friends?It is so great to be back with you again bringing another episode that was made just for you. I hope you are all enjoying the week so far, and are savoring each moment and each bite. That brings me to this week's episode. One of the very first habits I teach my clients when we first start working together is to slow down when they are eating. I know. It's not super sexy. And you might have been expecting some massive overhaul to t...
2021-04-0622 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenIs there a right way to comment on somebody's body?Send a textHello, loves! This week we are diving into a topic that is somewhat controversial. After working with me for a while, many of my clients don't really know how to engage in the normalized conversations around bodies.. whether it's uninvited comments about their own body or talking about someone else's body. Until they started working with me, they didn't really even know there might be anything harmful or damaging about making off the cuff comments or complimenting someone on their body. The reality is, we never actually know wha...
2021-03-3123 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women40 Day Social Media Fast + rethinking relationshipsSend a textHey loves!This week I give you an update on my 40 Day Social Media Fast. Plus we take a closer look at our current relationships. Whether you realize it or not, you are in a relationship with every single thing (and person) in your life. Food. Your body. Exercise. Your spouse. Your kids. All of it. I realized toward the end of February that my current relationship with social media was toxic. And left me feeling pretty disempowered in the relationship. I noticed it was starting to impact so...
2021-03-2431 min
Real Mom TalkDo Your Words Speak Truth and Love?When you were a kid, how many times did your mom tell you, "If you don't have anything nice to say, don't say anything at all"?Well, let's just say that some of us still need to hear that reminder.In this episode, you'll hear confessions of a closet cusser and Alisha's hilarious reveal of the incredible hidden talent she has in rockin' burping contests.More importantly, you'll hear how our words may impact those we speak to, including ourselves, more than we realize. And what we can do to make sure that...
2021-03-2126 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThis ONE nutrition mistake could be one of the reasons you're not making progressSend a textAre you making this ONE nutrition mistake? I wouldn't be surprised if you are in some way or another. The problem is this is nutrition blunder shows up in so many different ways, it's hard to keep track of it. And often times we will simply swap one form of it for another. We want nutrition to be simple. We want it to be easy. However, often times this very behavior actually makes it way more complicated than it has to be and far from easy. Instead we end up sp...
2021-03-1930 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenStop using willpower, it doesn't work --learn how to conquer your food cravingsSend a textWe know either intellectually or from personal experience that willpower does not work. At least not long-term. However, when it comes to habit change and food cravings I still see so many people simply trying to use their willpower to just not eat the thing or not do the thing again. Today, I am giving you a tool that you can use the next time your sweet tooth shows up and you have a craving that just won't leave you alone. Whether or not you're struggling with food cravings or th...
2021-03-0923 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to improve your body image by changing the way you thinkSend a textYou can't fake it til you make it when it comes to what you're believing about yourself. Changing your body image isn't about lying to yourself, it's about looking at what you're currently thinking about your body and challenging those thoughts while creating the new thoughts you want there on purpose.While mantras and positive affirmations/ thoughts might be popular right now, we have to be careful about how we use these to ensure we aren't actually working against ourselves and causing unforeseen harm along the way.For m...
2021-03-0115 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenWeight loss coaching is not health coaching, and that's ok- know the difference and hire the right coach for the jobSend a textUnfortunately the overarching message out there is that weight loss = health. I'm going to blow the whistle on this. We know there are so many other ways you can track your health and progress without ever stepping on a scale or making weight loss your sole focus. Just like you can lose weight without regard to your over all mental, emotion, and physical health. (I've been there)In today's episode we talk about the difference between the two styles of coaching and which one might be the...
2021-02-1614 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenThe truth about why meal plans and workout programs fail usSend a textOk, here's the deal, traditional use of meal plans and workout programs have been failing us. Not the other way around. And, if we go even another layer deeper, it's the whole thinking around meal plans and exercise that is actually failing us. We are one of a kind. Unique and beautiful creatures. From our dreams and goals and desires to the way our body uses food and responds to exercise. There is no one-size-fits all when it comes to your health and wellbeing. Rather, there are different met...
2021-02-0320 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenSelf-care tool boxSend a textHey mama, I see you. You are juggling all the balls and wearing all the hats these days. It probably feels like there is hardly enough time in the day to get it all done, and sadly, more often than not your own personal care slips lower on the list until it basically never gets done. In today's episode, I pull back the curtain on a conversation I had with another mama friend about the topic of self care, and why it's important as a working mom to have not ju...
2021-01-2821 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenJust say no to the hustleSend a textIf you've been around here for a bit, then you already know I tend to be ambitious, driven, and find no trouble at all grinding it out day in and day out. In fact, that is how I worked in my business for years. I bought the lie that in order to be successful, I had to hustle. I had to work all hours of the day and had to be glued to my cell phone. Taking a day off or even sleeping in felt like I was being lazy and I...
2021-01-1814 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenPut your second brain to work for you with gut health expert Allison JordanSend a textThis 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 f...
2021-01-1455 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenDoing it all 'right' and still not seeing the results you want? Guest Interview with gut health expert Allison JordanSend a textThis 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 f...
2021-01-1255 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenIs the Non-Diet Approach right for you?Send a textAs we kick off another New Year, we are bombarded with the message to shrink your body, detox the holiday treats, and completely cut out flour and sugar. But is that the only way to get healthy? Or is there another approach that works better. Is easier, and more sustainable as a healthy lifestyle?You guessed it, there absolutely is. And this week on the show, I am bringing you the encore to one of our most downloaded episodes. You'll learn not only what dieting is/ what it...
2021-01-0526 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenIs COVID fatigue real? BONUS: a mental and emotional reset for 2021Send a text2021 is almost here! I know many of my clients are looking forward to a fresh start to the year. 2020 threw lots of curve balls our way, but if you've been following the show and have been implementing, you hopefully came out strong[her] on the other side of it all. This time of year is a great time to reflect on the year behind and start dreaming up the year ahead. While we cannot control all of our circumstances (2020 was proof), we for sure can set ourselves up to win in so...
2020-12-2927 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women2021 Goals + Last supper syndrome: how to avoid this diet pitfallSend a textLast supper mentality aka scarcity thinking around food: I don't know when I'm going to be able to have this again, so might as well get it in while I can. Most commonly seen right before the New Year's when all the chatter around resolutions and New Year, New You starts. OR anytime you're thinking about making some of those 'lifestyle' changes aka dieting. OR anytime you make cookies and you live with a gang of cookie monsters (like me ) and you think y...
2020-12-2213 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEating when you're not hungry?Send a textThis one eating habit has stalled my client's success in finding food freedom almost more than any other. In this week's episode, learn how this one eating habit could be slowing you down too and ultimately be stopping you from truly feeling with the feels and the condition of your heart. We eat for all sorts of reasons. Sometimes it's stress eating. Sometimes it's emotional eating. Sometimes it's to celebrate or because we are lonely or broken hearted. Regardless, if you're eating for any other reason than to nourish your body, it's w...
2020-12-1523 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHoliday eating made easy + how to create a lifestyle you don't need a vacation fromSend a textHey lovelies, this week we are talking all about holiday eating made easy and how to create a healthy and fit lifestyle you don't need a vacation from. You know exactly what I'm talking about if you've ever been on a 'lifestyle' and took a vacation where you proceeded to go way off the lifestyle.. ditching the daily movement, the veggies, and perhaps hitting the chips, guac, and alcohol a little too much. Or perhaps you get to Friday, and you're praising God you made it through another week of al...
2020-12-0919 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenCycle Syncing 101 with special guest Leisha DrewsSend a textUp until a couple months ago, I had never heard the term cycle syncing, but now it's popping up all over the place. As a woman, I have never really thought about working with my body's natural monthly rhythm. I always saw that monthly visit from Aunt Flo as a major bummer. Turns out, there is so much more to our monthly cycles than our periods. If you find yourself struggling through the monthly visits from your cycle or if things with your body and your lifestyle just feel sort of 'off...
2020-12-0243 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenSquad goals: the importance of building your all star support team to boost your resultsSend a textHave you ever found yourself saying "I'll just figure it out on my own" or "I'll try it on my own first for a little while"? Then this episode is for you. This week, we talk all about the importance of knowing what kind of help is available. The reason this doesn't work is because if you did know how to do it, you would have done it by now...on your own. Building a strong support system for yourself will supercharge your results and get you there SO much faster.
2020-11-2511 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to stop the habit of overeatingSend a textEvery other year I think I've gone into the Holiday season with a little excitement around being kind of naughty.. eating whatever I wanted. Drinking more than usual. And perhaps even blowing the budget. But not this year. This year, I've really been working on the habit of overeating and how to stop it. Not just for myself, but for my clients too. One of the biggest things to realize is, it's just a habit. It's something you've done over and over again until it has become the default.
2020-11-1709 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenCan you lose weight without dieting?Send a textHey loves, this week on The Strong[HER] Way we are talking about losing weight without dieting. Here's what most people don't realize, dieting is all about your thoughts. Whether or not you're dieting has to do with how you think about food, your weight, and what you *think* you should look like, weigh, eat etc. The catch is most of the things we think we should be eating/not eating, what we should/shouldn't weigh comes from the outside world. Meaning it's all kind of made up anyway. Which ult...
2020-11-1018 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenNo Drink November: I stopped drinking for 7 days, here's what happenedSend a textHey lovelies, this week's episode has been a long time coming. I actually ran this experiment on myself a couple months ago, and finally had the guts to share it with you now. It seems like no matter what time of year or day it is, there is always an excuse for a drink. There's always something to celebrate. Or something to forget. That finally caught up with me toward the end of summer. After working with a sobriety coach, I decided to cut out alcohol for 7 days. Because, if I...
2020-11-0413 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenPeeing when you laugh is not normal- how to create a postpartum self care routine for moms of any stageSend a textToday on the show we talk with Steph Lyons a postpartum expert about the myths and the harmful information out there surrounding postpartum recovery and expectations for new moms. She also teaches us how to start a postpartum self-care routine whether you've just had a baby or it's been years since you gave birth. Steph discusses diastasis recti, pelvic floor dysfunction, and the unrealistic expectations we place on our bodies as moms. If you've found yourself living with "normal" post baby issues and just chalking it up to the price o...
2020-10-1933 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenBefore you start another diet or workout program, listen to thisSend a textToday I'm keeping the episode short, sweet, and to the point. If you're thinking about starting another diet, workout program, or simply making some changes to the way you're eating, stop, and listen to this. This one subtle shift could be the difference of you having to start over again next week or next month, when you've gotten so far "off track" that you just give up. To make sustainable, life long changes, it can't just be about what you eat, how many calories your burn, or how much food...
2020-10-0713 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenTough Conversations around race, fitness, and fitting in with fitness influencer Mari WitzelSend a textFor many of us racism seems like a thing of the past, like something that 'used' to happen. There is a common attitude that if it doesn't happen to me, it's just not happening--sadly, this was exactly my same mindset. That's simply not true. With the killing of George Floyd earlier this year we as a nation have seen just how much racism still exists in The Land of The Free. I got to sit down and have a candid and raw conversation with a friend and fitness influencer about her own...
2020-09-2143 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women100% of women struggle with this + 5 ways to cultivate a better body imageSend a textLast year at a sorority I spoke at, I asked the question who here has at least ONE thing they want to change about their bodies they don't like. Every single hand went up. 100 % of the women in that room struggled to be content in their bodies as is. This is a massive problem. It's a silent epidemic that is costing us 100s of thousands of dollars and even more time. The diet industry is a multibillion dollar industry that makes its money on our insecurities and our fears. Learn 5...
2020-09-1422 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenMaster a busy mom schedule with time budgetingSend a textIt hardly seems like there is enough time in a twenty-four hour period to get everything done. Often times we find our to do list outworks us, and keeps us up at night with stress and anxiety over everything we didn't get done. If you're like the old me, you have extremely high expectations for yourself. You pride yourself on being the one who has it "all together"...at least on the outside. Inside you often feel exhausted, burned out, and overwhelmed by your desire to be the best at everything.
2020-09-0712 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenForget stress management techniques, learn how to eliminate stress with The Stress Coach, Emily WagnerSend a textForget 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...
2020-08-3140 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenEstablishing a routine for working moms using my proven systemSend a textWhether you're a working mom outside of the house or you are a mama who works from home, having a Personal Operating System or routine is a must. In this week's show, I walk you through my quarterly planning system for our busy family schedule. You'll learn how to establish a routine as a working mom using this proven system to meal plan, map out your kids' schedule, doctor's appointments, and even be able to schedule some down time in for a little self-care without the guilt. Before I created this routine...
2020-08-2417 minThe Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for womenHow to improve your body image with one simple hackSend a textAs I’ve shared before, I’ve been a competitive figure competitor and chronic/ obsessive dieter. I wouldn’t have used that to describe myself until now...until I stepped out of diet culture and it’s toxic mindsets. One of the habits I picked up during my time as a chronic dieter was body checking.Body checking is ultimately rooted in fear---and a need to control our bodies' sizes and shapes. Often we have attached some deeper meaning to what we look like even if we don't realize it. As women...
2020-08-1020 min