The Strong[HER] Way | non diet approach, mindset coaching, lifestyle advice: Recent Episodes

Alisha Carlson

Empowering women to make an impact in their own lives from the inside out. Alisha Carlson, certified nutrition and fitness coach with over a decade of experience in the industry breaks down the non diet approach to nutrition and fitness. As a former disordered eater who struggled with orthorexic tendencies she's learned it really doesn't matter what your weight, shape, or size is if you don't do the proper mindset coaching. She is now on a mission to help other women create freedom and confidence in their lives so they can reach for the dreams tucked in their hearts and live a life of purpose. Alisha provides weekly lifestyle advice you can implement immediately to start creating a healthier relationship with food, your body, and exercise. She shows you how to change your mindset so that your healthy lifestyle is actually working for you, not against you.

If you've suddenly started getting hurt doing things you've done a thousand times before, perimenopause joint pain and tendon changes might be exactly why.

This episode breaks down the musculoskeletal syndrome of menopause, a real, only recently named condition affecting most women in this transition, and why it makes injuries like frozen shoulder, tendinopathy, and unexplained joint pain show up seemingly out of nowhere.

Alisha Carlson walks through what the research actually says about estrogen's role in your tendons, ligaments, and bone density, why your imaging can come back clean while you're still in real pain, and exactly what to do differently in your training so you can keep lifting, moving, and living without fearing your own body.

WHAT YOU'LL LEARN

What the musculoskeletal syndrome of menopause is, and why it only got a name in 2024
Why more than 70% of women in the menopause transition experience this, and why 40% have normal imaging
How estrogen affects your bones, muscles, tendons, and ligaments, and why the relationship isn't as simple as more is better
Why perimenopause specifically makes injuries feel sudden and unpredictable
Why frozen shoulder clusters so heavily in women between 40 and 60
The four practical training adjustments that actually help, without requiring you to stop lifting or move less
How to stop reading every new ache as a personal failure

THIS EPISODE IS FOR YOU IF...

You've had a sudden, confusing injury that came out of nowhere, with no obvious cause
You've been told your imaging looks normal but you're still in real pain
You're in perimenopause or menopause and your body is responding differently to training than it used to
You've started to wonder if you're just "falling apart" or doing something wrong
You want to keep training hard and heavy, but need to understand how to do it smarter at this stage of life

EPISODE CHAPTERS

00:00 The Injury That Made No Sense

03:30 It's Not Just In Your Head (and It's Not Bad Luck)

12:00 Why I'm Bringing This to You

15:00 There's Actually a Name For This: The Musculoskeletal Syndrome of Menopause

25:00 You Don't Need to Stop. You Need to Adjust.

32:00 What Happens If You Just Push Through This

35:00 What It Looks Like on the Other Side

38:00 You're Not Fragile. You're Informed. (Plus Your Homework)

If you are a woman who is tired of knowing what to do but still not doing it, and you want real support, real accountability, and someone in your corner Monday through Friday, that is exactly what my 1:1 coaching is built for. I work with a small number of clients at a time so the support is actually personal.

Ready to stop guessing and start training with your body instead of against it? go to thestrongherway.com/work-with-us to get started

Alisha Carlson breaks down a myth that keeps high achieving women stuck in cycles of starting and quitting: the belief that being hard on yourself is what makes you disciplined.

Drawing on self-compassion research from psychologist Dr. Kristin Neff, Alisha explains why self-criticism backfires, what self-compassion actually is (it's not the same as self-esteem, self-pity, or letting yourself off the hook), and what the research shows about its effect on behavior change and consistency.

The episode closes with a simple three-step practice listeners can use the next time their inner critic shows up.

What we cover in today's episode:

The harmful cycle of harsh self-criticism and failure. * Kristin Neff's research on self-compassion. * The three components of self-compassion: self-kindness, common humanity, and mindfulness. * The difference between self-esteem and self-compassion. * Why self-compassion supports behavior change instead of undermining it. * Addressing the objection that self-compassion is indulgence or laziness. * Practical steps to notice and reframe negative self-talk.

Ready to take the next step? Get started by going to https://thestrongherway.com/work-with-us

Sleep and muscle loss are more connected than most women realize, especially if fat loss or building strength is the goal. In this episode, Alisha Carlson breaks down peer-reviewed research showing why poor sleep can quietly flip a calorie deficit from burning fat to burning muscle, how growth hormone released during deep sleep fuels the actual results of your strength training, and why perimenopause makes all of this even more complicated, and even less your fault.

If you have been doing everything right with food and training and still are not seeing results, this episode names the missing variable almost nobody is tracking. Alisha covers what the research actually shows (and where it is more mixed than fitness content usually admits), four practical non-negotiables for treating sleep as a training variable, and what to do on the nights sleep falls apart anyway.

WHAT YOU'LL LEARN

- Why a landmark University of Chicago study found that poor sleep can cut fat loss in half, even on an identical calorie deficit

- The real reason one bad night of sleep can measurably reduce how much muscle your body builds, and why it is not just discipline

- How growth hormone released during deep sleep drives the actual repair work behind every strength training session

- Why perimenopausal sleep disruption is not a character flaw, and what the research says about how common it actually is

- A research-backed reason not to skip your next workout just because last night's sleep fell apart

- Four practical, non-negotiable sleep habits that support fat loss and muscle building, without a Pinterest-perfect routine

- What a 2024 meta-analysis of 18 studies found about sleep duration and where the body tends to store fat

THIS EPISODE IS FOR YOU IF...

- You are doing everything right with food and training but not seeing the results you would expect

- You are a busy mom or mompreneur who treats sleep as the first thing to sacrifice

- You are in perimenopause and your sleep has changed even though nothing else has

- You have ever felt guilty for prioritizing rest instead of another workout or task on the list

- You want evidence-based reasons to protect your sleep, not another wellness platitude

RESOURCES + LINKS

Work with Alisha, The Strong(HER) Way Fit + Fueled Coaching: https://www.thestrongherway.com/work-with-us

Fit and Fueled Foundation ($27 micro course): https://thestrongherway.com/fit-and-fueled-foundation-4493

Follow Alisha on Instagram: https://www.instagram.com/thestrongherway

Ready to stop white-knuckling your way through a plan that isn't working? The Strong(HER) Way's Fit + Fueled coaching gives you weekly check-ins, access to Alisha Monday through Friday, and a full resource portal, so sleep, training, food, and stress get handled as one system instead of four separate things you're managing alone.

Ready to stop starting over? Explore the Fit + Fueled coaching program at thestrongherway.com/work-with-us or connect on Instagram @thestrongherway.

What is the minimum effective dose of cardio you actually need for a healthier heart and a longer life? In this episode, Alisha Carlson breaks down the exercise science on VO2 max, the fitness metric most strongly linked to longevity, and reveals why short, high-intensity workouts can rival much longer sessions.

If you’re a busy woman juggling weight training, HIIT, Zone 2, and everything else the fitness world insists you need, this episode gives you research-backed permission to do less, and still get real results.

WHAT YOU’LL LEARN

- Why VO2 max is one of the strongest predictors of longevity researchers have identified

- What the research actually says about exercise intensity versus duration for improving VO2 max

- The minimum effective dose of cardio according to peer-reviewed studies, not fitness influencer guesswork

- Why short bursts of high-intensity interval training (HIIT) can match the results of much longer moderate workouts

- How stress, cortisol, and exercise intersect in midlife, and why more exercise isn’t automatically better exercise

- How to build a sustainable fitness routine as a busy woman without falling into the all-or-nothing trap

THIS EPISODE IS FOR YOU IF…

- You’re overwhelmed trying to fit weight training, HIIT, Zone 2, and everything else into one week

- You’ve heard "more exercise is always better" and want to know what the research actually supports

- You’re navigating perimenopause and want evidence-based movement strategies, not guesswork

- You’re stuck in an all-or-nothing mindset around fitness and want a sustainable way out

- You want to protect your long-term health without adding more hours to an already full schedule

Ready to take this deeper and apply it in real time to your real life? go to TheStrong(HER)Way.com to get started

If you've ever found yourself cycling on and off, relying on sheer willpower to hold your habits together, or feeling like you have to start over every time life gets hard — this episode is for you.

In this solo episode, I'm sharing a framework I call the behavior triad: identity, mindset, and behavior. All three are required for lasting change, and they don't work in a straight line. They work in a loop, each one reinforcing or eroding the others.

This is a sneak peek inside one of my Fit + Fueled group coaching calls, and it's a conversation I think every woman needs to hear.

IN THIS EPISODE:

- Why willpower is a finite resource and why building your habits on it sets you up for the cycle of starting over

- The research on all-or-nothing thinking and why it's one of the most documented barriers to long-term behavior change

- How identity shapes behavior beneath conscious awareness, and why that works in your favor once you understand it

- What mindset actually means at two levels: the background stories running beneath awareness and the active thought work you practice in the moment

- Why small, consistent action is more powerful than dramatic overhauls

- How identity, mindset, and behavior work together as a loop, and what that means for the days when you fall off

- Practical steps to start building all three this week

KEY TAKEAWAYS:

1. Behavior change is more sustainable when it's aligned with your identity and supported by mindset work, not just willpower and motivation.

2. Relying on willpower alone is not a long-term strategy. Willpower is finite. Identity is not.

3. All-or-nothing thinking actively sabotages progress. The neutral middle ground — not crushing it, not blowing it, just continuing — is where the most sustainable behavior lives.

4. Changing your self-concept doesn't have to come before action. Small behaviors build identity. You don't have to feel ready first.

5. Thought work isn't about eliminating the negative voice. It's about learning not to let it run the show.

If you’ve been doing everything right with your diet and the scale still won’t move, this episode on perimenopause weight loss resistance is going to reframe everything.

Alisha Carlson breaks down the weight-loss mechanism nobody talks about openly: any aggressive calorie deficit pulls from bone and muscle right alongside fat, and if you’re in perimenopause, you may already be losing bone density and muscle mass before you ever change your diet. This isn’t another willpower conversation. This is biology, and the fix looks completely different than what most programs are selling.

Learn why fast weight loss costs perimenopausal and postmenopausal women significantly more bone density and muscle loss than moderate approaches, what the research actually says about the rate and speed of loss, and why the build-and-protect strategy gets you the body composition results you want without dismantling the infrastructure you need to live strong at 50, 60, and beyond.

THIS EPISODE IS FOR YOU IF…

You’re in perimenopause or approaching it and have noticed your go-to fat loss strategies have quietly stopped working
You’ve done aggressive diets and want to understand what was actually happening to your body composition beyond the number on the scale
You’re considering or currently using a GLP-1 medication and want to understand the muscle and bone risks independent of the drug itself
You’re a woman over 35 who wants to build a strong, healthy body that works at 50, 60, and beyond, not just a lighter one
You’re ready to stop restarting and want a framework that actually matches how your body works right now
Fit + Fueled coaching program
Fit and Fueled Foundation micro course ($27)
Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway

If your motivation in perimenopause feels like it's been replaced by a slot machine, you are not losing your discipline.

Alisha Carlson breaks down what's actually happening hormonally when motivation stops tracking with anything on your calendar, including why perimenopause creates bigger, less predictable swings than the cycle you grew up with, and what the research says about the link between hormone fluctuation, motivation, and mood.

This is the science-backed, no-shame explanation for why some weeks training feels impossible, and a practical plan for building consistency that doesn't depend on motivation showing up on schedule.

What You'll Learn How a regular menstrual cycle works, and why it created a predictable hormonal rhythm in your 20s and 30s * What actually changes in perimenopause: rising anovulatory cycles, early progesterone decline, and erratic estrogen swings that can spike higher than your normal peak before crashing * Why research shows it's hormone fluctuation, not hormone level*, that predicts mood disruption during the menopause transition * The neurotransmitter link between estrogen and the brain chemistry behind motivation and reward * What exercise-motivation research actually shows about hormone phase and perceived effort * Three practical moves for building consistency that survives an unpredictable motivation week, without building a new rigid protocol around your cycle

This Episode Is For You If...* You used to be able to predict your motivation and now genuinely cannot * You've caught yourself turning a low-motivation week into a referendum on your discipline or character * You're skeptical of rigid cycle-syncing protocols but still want to understand what's actually happening hormonally * You're navigating perimenopause and want the mechanism explained without the shame attached * You want a non-diet, identity-based way to stay consistent that doesn't depend on feeling motivated

If this episode named something you've been feeling but couldn't explain, that's exactly why this work matters. The Strong(HER) Way isn't another fitness program that falls apart the second your motivation does. It's a transformation built for the body you actually have right now, including the unpredictable weeks.

Ready to build consistency that doesn't depend on motivation? Explore Fit + Fueled at thestrongherway.com/fitandfueled, or start smaller with the Fit and Fueled Foundation at thestrongherway.com/fit-and-fueled-foundation. Connect on Instagram @alishacarlson_ or @thestrongherway

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 it
Why interval walking improves peak aerobic capacity and leg strength more than walking at one steady pace
How a 10 mmHg drop in blood pressure translates to a real reduction in stroke risk
What the latest research says about interval walking and bone density in postmenopausal women
Why cardiorespiratory fitness is one of the strongest predictors of long-term health, and how walking improves it
How to structure your own interval walking routine, including how to break it into smaller chunks if 30 minutes at once isn't realistic
The identity shift that makes a sustainable walking habit actually stick

This episode is for you if...

You're a woman over 35 who wants evidence-based movement, not trends
You're in perimenopause or postmenopause and want to know what actually supports your bones, blood sugar, and blood pressure
You walk regularly already and want to know if a small change could make it more effective
You have PCOS or insulin resistance and want a low-barrier way to support blood sugar
You're stuck in the all-or-nothing mindset and want a sustainable, non-diet approach to movement

Key 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.

You were mid-sentence. The word was right there. And then it

wasn't.

If you've ever had that moment and quietly wondered if it was

the beginning of something you can't come back from this

episode is for you.

Alisha Carlson shares the personal story she's never talked

about publicly: the word-finding moment that genuinely scared

her, the fear of what it might mean, and what she actually did

about it. Then she breaks down the real science behind brain fog,

memory lapses, and cognitive changes in women over 35 and why

calling it "mom brain" and moving on is the one thing you cannot

afford to do.

Because here's what most women don't know: brain fog during

perimenopause is not a personality flaw, a sign of aging, or

proof you're overwhelmed. It is a symptom. Symptoms have causes.

Causes have solutions. And the window you're in right now may be

the 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 and

supplementation, and stress management, and explains exactly

how 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 Foundation

https://thestrongherway.com/fit-and-fueled-foundation-4493

Take this deeper inside The Fit + Fueled Method

https://thestrongherway.com/fitandfueled

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 advice

If 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

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 ABOUT

Identity 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 LEARN

Why identity-based habit formation works when outcome-based change does not last
How behavior follows belief, and what that means for sustainable health and wellness
Why the brain resists change and how small actions build new neural pathways over time
How all-or-nothing thinking and perfectionism block identity shift for high-achieving women
Why self-talk and language are two of the most powerful behavior change tools available
How to cast small daily votes for the identity of the woman you are becoming
Three practical steps to begin your identity shift today without overhauling your entire life

THIS EPISODE IS FOR YOU IF...

You are a high-achieving woman who understands behavior change intellectually but cannot make it stick
You have tried every plan, program, and habit tracker and keep ending up back at square one
You want to build sustainable habits rooted in identity, not willpower or motivation
You are a busy mom or mompreneur ready to stop starting over every Monday
You are ready to become the woman who takes care of herself, not just try to be her

If 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-4493

Let's connect on IG: @thestrongherway

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 LEARN

What all-or-nothing thinking is and why psychologists call it a cognitive distortion that drives the fitness restart cycle
Why perfectionism is not a strength for high achievers when it comes to sustainable habit change, it is the engine of the cycle
How the restrict-binge loop works and why the attempt to be perfect is what creates the craving in the first place
What the what-the-heck effect is and how it has been keeping high-achieving women stuck for years without them even knowing it
Why black-and-white thinking around food and fitness feels so efficient to your brain, even though it is destroying your progress
How to shift from evaluating days as good or bad to asking a better question that actually moves the needle
Three 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 pivot

THIS 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 sideways
You have lived the good week, bad weekend cycle and you are exhausted from it
You 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 goals
You want practical tools to interrupt all-or-nothing thinking in real time, not just understand it
You are a busy mom or mompreneur who needs a sustainable approach to fitness that works in a real, messy, unpredictable life
You are ready to stop starting over and start building the identity of a woman who keeps going even when things do not go perfectly

If 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

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 LEARN

Why traditional habit methods don't work for high-achieving women and what the brain science says actually does
How habit loops (cue, routine, reward) run your behavior on autopilot using neural pathways formed years ago
Why your subconscious mind drives the vast majority of your daily behavior and what that means for sustainable habits
How stress management becomes critical when chronic stress activates survival mode and makes behavior change harder regardless of your motivation
Why your self-image and identity shift influences your actions far more than any goal you set
How small, incremental changes reinforce new neural pathways more effectively than intensity or perfection
How to stop self-sabotage patterns and build a mindset for lasting fitness habits without white-knuckling it

THIS EPISODE IS FOR YOU IF...

You are a high-achieving woman who understands the mindset and brain wiring behind why your habits keep breaking down
You have followed every plan, managed your stress, done the behavior change work, and still feel like you are failing
You are a busy mom or mompreneur ready for a sustainable, non-diet approach to fitness habits
You are navigating perimenopause and noticing that traditional habit methods no longer work for your body
You want an identity shift that builds a healthier relationship with your body without requiring perfection

Follow Alisha on Instagram: instagram.com/alishacarlson_

Or @thestrongherway

If 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

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 LEARN

What cycle syncing actually is and what the peer-reviewed research does (and doesn't) support
Why most cycle syncing content completely fails women in perimenopause
The real impact of estrogen and progesterone on workout performance, muscle recovery, and joint health
Why your cycle in perimenopause may be too irregular to periodize and what to do instead
The intuitive training approach: how to use your hormonal patterns as data, not a protocol
What 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 changes
How protein intake, sleep, and recovery shift in perimenopause and what the research says
The identity shift that makes consistent fitness finally possible in your 40s and beyond

THIS 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 gym
You've tried cycle syncing and it either didn't work or felt impossible with an irregular cycle
You're tired of all-or-nothing fitness approaches and want something sustainable through hormonal changes
You want to know what the research actually says — without being sold a protocol
You have PCOS, insulin resistance, or irregular cycles and want evidence-based movement guidance
You're ready to stop fighting your body and start training with it

If 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 Foundation

Want personalized support? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled— and connect on Instagram @thestrongherway.

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 stuck
How chronic cortisol elevation breaks down muscle tissue and makes building strength feel almost impossible
The nervous system science behind feeling wired and tired at the same time — and why high-achieving women are especially vulnerable
Why 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 50s
The five evidence-based nervous system regulation strategies that help your body actually respond to your training and nutrition efforts
Why intense workouts can backfire when your stress load is already high — and what to do instead
How to eat in a way that supports cortisol recovery, muscle building, and sustainable fat loss without restriction

This episode is for you if:

You're a high-achieving woman, busy mom, or mompreneur who feels constantly wired, exhausted, or both
You've been strength training consistently but aren't seeing the muscle gains you expect
You're struggling with fat loss — especially stubborn belly fat — despite eating well and exercising regularly
You're navigating perimenopause or hormonal changes and noticing your body responding differently to the same efforts
You've tried harder programs, more discipline, and stricter nutrition — and you're ready for a smarter approach

The 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

`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 over

THIS 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 them

If 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/thestrongherwaysisterhood

Ready to go deeper right now? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled or connect on Instagram @thestrongherway.`

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 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 life
How to build a holiday plate that supports your hormones
Easy ways to reduce inflammation during Thanksgiving without restriction
The best protein, fiber, and healthy fat choices for stable energy and fewer cravings
Holiday strategies to reduce alcohol-related inflammation
How to use leftovers to stay on track and avoid post-holiday crashes

Learn more/ sign up for our coaching program as a founding member!

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 slows progress, and why recovery is the foundation of strength, fitness, and overall wellness. She also gives practical, doable strategies to help you sleep better, lower stress, and finally feel like your body is working with you again.

This is the episode every high-achieving woman needs because rest isn’t indulgence. It’s leadership. It’s self-care. It’s your power source.

What You’ll Learn

Why sleep is essential for hormonal balance and metabolic health
How chronic stress impacts fat loss, energy, and recovery
The specific challenges women face during perimenopause
Why movement is one of the best tools for processing stress
How your identity influences your ability to rest
Actionable strategies to improve sleep and manage stress
The routines and rhythms that support sustainable wellness
How prioritizing rest makes you stronger, more focused, and more effective

Key Takeaways

Sleep is one of the most powerful tools for recovery and hormonal balance.
Stress can sabotage even the best nutrition and fitness plan.
Women are often conditioned to hustle harder — even when it harms their health.
Rest is not weakness; it’s a requirement for long-term wellness.
Movement helps your body metabolize stress and restore balance.
A consistent sleep routine can radically improve energy and mood.
Identity shifts support behavior change — you must see yourself as a woman who rests with purpose.
Prioritizing recovery is essential for women navigating perimenopause.

Join StrongHer Way Group Coaching → Coaching, accountability, and systems for high-achieving women

Perimenopause Mini-Course ($37) → Learn what’s happening in your body and how to support your hormones

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 mindset, becomes one of the most effective tools for personal transformation and long-term energy, confidence, and resilience.

You’ll learn how to train with your hormones instead of against them, the mindset shifts that drive consistency, and how to create sustainable systems that fit real life.

Because the biggest transformation doesn’t start in the gym — it starts in your mind.

What You’ll Learn

Why strength training is non-negotiable after 35 for hormonal balance and bone health
The science behind muscle as “the organ of longevity” (Dr. Gabrielle Lyon)
How to train smarter using your cycle or life stage (Dr. Stacy Sims)
The mindset and identity shifts that make consistency automatic
How to build systems that support your strength in: body, mind, and life
Practical tips for lifting heavy, eating enough protein, and recovering well

Key Takeaways

Transformation starts in your mind, not just your workouts.
Muscle isn’t bulky , it’s protective.
Overwhelm and “go hard or go home” thinking can block progress.
Your hormones aren’t the enemy, they’re a roadmap to smarter training.
When you strengthen your mindset, your consistency follows.

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 shift from “I’ll deal with this in January” to showing up now, strong and steady.
The exact three-step plan I used for a group of moms last year—mindset reframe, meal-prep strategy, strength training anchor.
How to set up your environment so food, family, and expectations don’t hijack your health goals.
Why strength training and muscle matter more than endless cardio and holiday diet hacks.
A live Q&A from real moms asking the hard questions about balance, time, and authenticity.

Who this is for:

Working moms who feel stretched thin and worry the holidays will set them back.
High-achieving women who want to lead by example, not just keep up.
Moms who are done with quick fixes, diet guilt, and the “I’ll start in January” cycle.

Why it matters:
You are the future self your kids will look back on—this is your legacy moment. You’re not just prepping for a few weeks of holiday stress—you’re setting the tone for the year ahead. A strong, healthy you is the leadership move your family needs right now.

If you’re ready for support, accountability and a system that carries you beyond the holidays and into the New Year, I invite you to join me before January. Let’s build momentum now so you don’t wait until you’re behind. Claim your spot ➤

thestrongherway.com/fitandfueled

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 drugs, the misconceptions about clean eating, and how small, sustainable lifestyle changes can create lasting transformation.

This conversation will leave you feeling empowered, grounded, and ready to pursue health from a place of purpose. Not punishment.

What You’ll Learn:

Why Alisha wasn’t always into fitness (and what finally shifted).
The difference between clean eating for nourishment vs. control.
How body acceptance is essential for mental and emotional well-being.
What’s really happening during midlife and perimenopause (and how to work with your body).
The truth about weight loss drugs and why they don’t fix root issues.
How mindset and habits drive sustainable change.
The connection between sleep, recovery, and metabolism.
Why fueling your body well is part of fulfilling your life’s mission.

Ready to take your health and fitness to the next level without it taking over your life?

If you’re burned out on dieting and tracking every single calorie AND you want to like what you see in the mirror again, feel good in your clothes, and feel more like yourself, I want to invite you to join The Strong(HER) Way Coaching Program!

Click here to learn more/ sign up!

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 to help you stop the cycle of doubt and fear, embrace discomfort as a sign of growth, and build real confidence through consistent action. Whether your goals are in your fitness, health, or personal growth, this episode will empower you to move forward without waiting for the perfect moment.

You’ll discover how to:

Recognize overthinking as fear in disguise
Build confidence by taking small, imperfect steps
Turn mistakes into learning moments instead of setbacks
Use mindset work to fuel your fitness and health goals
Create momentum and clarity through consistent action
Rewire your identity for long-term growth and empowerment

If you’re ready to stop procrastinating, overthinking, and holding yourself back, this episode will inspire you to take action now and trust that clarity comes from movement, not perfection.

Listen in and learn how to transform overthinking into confidence, action, and unstoppable personal growth.

Ready to feel better in your body, like what you see in the mirror, and feel more like yourself again?

Join Fit + Fueled here

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 embrace consistency over perfection and enjoy stress-free family meals.

Join our FREE FB community for extra resources and connection

—> Ready to take what you’re learning here on the show and apply it to your own life to actually create the healthy, strong body and mind you’ve been wanting? While also getting back to yourself as a mom?

Join our group coaching program here (use TSW300 to get $300 off—offer only good on our group coaching program)

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 bodies respond to exercise and why strength training becomes the most powerful tool for maintaining metabolism, confidence, and long-term health.

You’ll walk away understanding:

Why cardio alone won’t change your body composition
How under-eating and overtraining can slow your metabolism
The science behind building muscle and balancing hormones
Practical ways to fit strength training into mom life
How embracing your identity as a strong woman can change everything

Whether you’re a busy mom trying to lose weight, feel stronger, or find balance, this episode will help you shift from calorie-chasing workouts to purpose-driven training that supports your body and your life.

👉 Ready to stop spinning your wheels and start training with purpose?
Join The Strong(HER) Way coaching program designed to help high-achieving moms build strength, confidence, and sustainable health.
Learn more at alishacarlson.com/clientform

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, and real-life commitments. From making small, sustainable changes to learning how to enjoy your favorite foods guilt-free, this conversation will empower you to take ownership of your health journey.

If you’ve ever felt like you’re “broken” because a diet didn’t work, this episode is for you. You’ll discover why the problem isn’t you—it’s the plan—and how to finally create a health and fitness routine that works with your life instead of against it.

What you’ll learn in this episode:

Why cookie-cutter diets don’t work (and why that’s not your fault)
How personalized nutrition leads to sustainable results
The importance of aligning your health habits with your lifestyle and goals
Why small tweaks are more powerful than drastic overhauls
How to build a healthy relationship with food and let go of guilt
The freedom that comes from owning your journey with the StrongHer Way

Press play and discover how to ditch dieting for good and step into a healthier, stronger, more confident you.

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 recipes to creating a master shopping list and even getting your kids or partner involved in the kitchen, this episode will give you the tools to take control of mealtime without feeling like it’s another chore.

We’ll also cover:

How meal planning reduces decision fatigue and mental overwhelm.
Simple ways to include your family in the process, even picky eaters.
Flexible strategies to make healthy meals easy and repeatable.
Tips to start small and build a system that sticks.

By the end of this episode, you’ll understand that meal planning isn’t about perfection — it’s about creating a system that works for your family, your lifestyle, and your sanity.

If you’re ready to stop stressing over dinner and start enjoying mealtime again, this episode is for you.

Action Step:
Start by planning just a couple of meals this week, involve your family, and notice the difference in how much time and mental energy you save.

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 shifts create sustainable results. You’ll learn why identity-based behavior change is the key to lasting health, and how every choice you make is a “vote” for the stronger, healthier version of yourself.

Whether you’re looking to build new habits, create sustainable routines, or finally transform your relationship with fitness, this conversation will inspire you to rethink your approach and step into a new identity.

What You’ll Learn in This Episode:

Why health goals fail without identity shifts
How willpower is limited but identity is renewable energy
The role of small daily actions in creating transformation
Why flexible routines are more sustainable than rigid rules
How to align your actions with your self-perception
Practical steps to begin building a stronger identity today

Take the Next Step:
Ready to create results that last without obsession? Join Alisha’s upcoming web class on identity-based habits and transformation—where you’ll learn how to make real changes that stick.

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 learn why most women waste time on endless cardio and random Instagram workouts, and how you can start seeing muscle definition with just two focused strength sessions a week. Plus, I’ll break down the big 3 for getting toned: strength training, protein, and recovery.

💪 What You’ll Learn in This Episode:

Why cardio alone won’t get you that toned, defined look
How to structure strength workouts that fit your busy life
The importance of progressive overload (and how to do it simply)
How much protein moms over 30 really need to build muscle
Why recovery and sleep are the missing link to fat loss & energy
How to get toned at home or at the gym without wasting time

You don’t need endless workouts, complicated meal plans, or restrictive diets. If you focus on strength, protein, and recovery — even just two workouts a week — you’ll get stronger, leaner, and have more energy left over for the people and things that matter most.

Resources & Links Mentioned:

Get 2 Free Full-Body Workouts → email/ DM me alisha@alishacarlson.com / @alishacarlson_ on IG
Learn about The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
Connect with me on Instagram → @alishacarlson_ | @thestrongherway

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 importantly, you’ll learn how to use this tool without obsessing over calories, tracking every bite, or feeling like you’re failing if you don’t do it perfectly.

Whether your goal is losing weight, boosting energy, improving digestion, or just creating more freedom around food, TRE could be the game-changer you’ve been waiting for.

What You’ll Learn in This Episode:

What time-restricted eating is (and how it’s different from intermittent fasting)
Why busy moms over 30 can benefit most from TRE
How TRE supports fat loss, hormones, digestion, and sleep
Why when you eat can be just as important as what you eat
Practical ways to start TRE today without rigid rules or calorie counting
How to experiment with eating windows that actually fit your lifestyle

Time-restricted eating isn’t about punishment or restriction — it’s about working with your body’s natural rhythm so you can stress less about food and feel more energized, strong, and confident.

Resources & Links Mentioned in This Episode:

Join The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
Connect with me on Instagram → @alishacarlson_ | @thestrongherway

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 productivity
Sneaky movement hacks: fit exercise into 5–10 minute windows
Meal planning & prep shortcuts to save time and eat healthier
Self-care micro habits and boundary-setting strategies
How to create systems, routines, and delegate tasks for a calmer, more intentional life

Even small changes can free up hours in your week, boost your energy, and help you feel calm, strong, and in control.

Listen now to start taking back your time—and finally make space for what matters most.

Want more support? If you’re ready to take control of your time, energy, and health, we’ve got you covered. Check out our group coaching programs for accountability and community, or explore 1:1 coaching for a fully personalized plan designed to fit your life as a busy mom. Click here to get started

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 and kids without constant nagging or micromanaging.
Simple systems for delegating household chores, meal prep, and mental load.
The 4 D’s framework—delegate, defer, delete, and do—that helps you prioritize what matters most.
How delegation shifts family dynamics, strengthens teamwork at home, and gives you back precious mental bandwidth.

👉 Whether you’re running a household, a business, or both—you’re the CEO. And CEOs don’t do everything themselves. They build teams. It’s time to build yours at home.

Resources & Links:

Join my upcoming webclass to learn the brain-based transformation strategies that help busy, high-achieving moms create lasting change without obsession. https://thestrongherway.com/fit-fueled-registration-page
Follow me on Instagram: @alishacarlson_

Send us a text

In 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 empowered food choices that work with your lifestyle—not against it. Whether you want to lead your family by example, break free from food guilt, or create eating habits you can stick with for life, this episode will give you the exact strategies to start today.

What You’ll Learn in This Episode:

How ultra-processed foods sabotage health and weight loss goals
Practical ways to reduce processed food intake without feeling deprived
Why mindful eating matters more than food rules
How stress and lifestyle habits influence eating patterns
The power of protein and produce for natural satiety
Small, realistic changes that add up to lasting transformation
How to model healthy habits for your family without dieting talk

Sound Bites:

“Food freedom is about trusting yourself—not fearing food.”
“You can lose fat without dieting when you eat real food consistently.”
“Ultra-processed foods are designed to keep you overeating.”

Chapters:
00:00 — What Food Freedom Really Means
03:42 — The Hidden Dangers of Ultra-Processed Foods
08:15 — Mindful Eating & Hunger Cues
12:30 — How Stress Shapes Your Eating Patterns
17:48 — The Real Food Swap Strategy for Fat Loss

Ready to get leaner and stronger, feel more confident in your clothes, and actually like what you see when you look in the mirror?

to learn more/ get started, just fill out this form

Send us a text

In 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 improve your health without making your life harder.

If you’ve been overwhelmed by nutrition advice, this episode simplifies it and empowers you to start with one simple step—more fiber.

What You’ll Learn:

The critical role of fiber in digestive health and energy regulation
How fiber supports gut health, hormone balance, and even weight loss
The difference between soluble and insoluble fiber
Why most busy moms are falling short—and how to fix it
How to increase fiber without overhauling your entire diet
Small, sustainable shifts that support your entire family’s wellness
The importance of pairing fiber with hydration
How to build dietary habits that last without restriction or stress

JOIN our FREE LIVE Webclass 8/10/25 @4:00 PM PST

Register here to save your spot! (replay only available if you register ahead of time)

Connect on IG @alishacarlson_ or @thestrongherway

Send us a text

In 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 isn’t just another “fitness tips” episode—it’s a mindset reset and a call to lead your body like a CEO.

What You’ll Learn:

Why lifting heavier + eating more = better results
How mindset—not your macros—is likely your biggest obstacle
What “toned” actually means (hint: it’s not about losing more weight)
Why cardio isn’t the answer for long-term change
How to track real progress beyond the scale
Why detaching from weight loss goals can improve mental health
The role of proper nutrition in muscle growth and energy
How coaching provides the structure and accountability most busy women need

Send us a text

Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being.

In this episode, we dive deep into why so many women, especially moms 30+, get caught in the trap of focusing solely on physical results. We'll explore:

The critical need for a mindset shift to unlock real, sustainable change.
Why measuring non-scale victories (NSVs) is essential for recognizing progress and building momentum beyond just physical outcomes.
How to break free from the frustrating cycle of diet mentality and embrace food freedom that nurtures both your body and your mind.
The profound connection between emotional peace and your overall health journey.
Practical ways to cultivate self-trust through mindful practices and consistent daily habits.

It's time to redefine success. Your journey to strength building doesn't have to come at the expense of your overall happiness or body image. Join us as we explore focusing on inputs over outputs, fostering consistency, and prioritizing your emotional well-being as much as your physical health.

Send us a text

Think 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 business
The link between physical strength and emotional capacity
How to fit strength training into a packed schedule
The mindset shift from fitness as “self-care” to “strategic leadership”
Alisha’s 2-day StrongHer training method for busy women

TEXT the Word “CEO” on here and get the The StrongHer Way 2-Day Training Split designed for busy moms and entrepreneurs.

Ready to feel more like yourself again? For the outside to finally match how you feel on the inside?

Get started in 3 easy steps:

Step 1: Fill Out the Quick StrongHer Strategy Form

Step 2: I’ll Review and Send You a Custom Plan

Step 3: Start Implementing on the plan to get results

Send us a text

If 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 sticks
How your current self-image might be sabotaging your fitness journey
3 key belief shifts to unlock lasting consistency
The StrongHer Way to shift into self-leadership
How to rewrite your internal story and build the habits that reflect your next-level self

DM “IDENTITY” on Instagram and get Alisha’s free The StrongHer Way Identity Journal Prompt to start the mindset work today.

And if you are ready to take this work deeper and apply it to your own life follow these three easy steps:

Fill out the client form here
Get the best plan for you and your goals
Start implementing immediately

Send us a text

Can 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 led nowhere. The turning point? Discovering macro coaching as a path to true food freedom—and learning how to make Indian food work for her goals, not against them.

What We Cover

Why macro tracking doesn’t have to feel obsessive or restrictive
How Neha made macro coaching work with her vegetarian diet and South Asian culture
Breaking generational patterns around food, body image, and nutrition education
How to include your kids in conversations about healthy eating (without shame or fear)
Simple, protein-packed vegetarian meal swaps that actually taste good
The key mindset shift that made macro tracking sustainable
How intuitive eating and macro tracking can coexist
Why perfectionism is ruining your results—and what to do instead
Building a strong relationship with food, your body, and your family at the same time

Notable Quotes

“Tracking macros isn’t about restriction. It’s just information. Just like GPS—it helps you get where you want to go.” — Neha Nautiyal

“Your culture, your food, and your fitness goals don’t have to be in conflict. You just need a strategy that works with all three.” — Alisha Carlson

📲 Connect With Neha

👉 Follow Neha on Instagram: @macrofriendlybessie
👉 Grab her free vegetarian macro resources (link in her IG bio)

Send us a text

In 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 body hoping to feel better, this is your wake-up call to build a stronger one—and finally feel like you again.

What You’ll Learn in This Episode:

Why obsessing over the scale can sabotage your results
The real difference between fat loss, weight loss, and body recomposition
Why the “toned” look comes from building muscle—not cardio or calorie cuts
How your self-worth has nothing to do with your weight
The power of celebrating non-scale victories to stay motivated
What it really means to take a holistic, sustainable approach to fitness
How to shift your mindset and unlock a deeper level of transformation

Key Takeaways:

Obsessing over the scale will hold you back.
The scale doesn’t measure your progress, your worth, or your strength.
Muscle building is essential for long-term body confidence.
You’re already worthy—your weight doesn’t define you.
“Toning” isn’t real. Strength is.
Track your progress in how you feel, move, and lead—not just how you look.
Sustainable health starts in the mind and ends in embodied confidence.

Episode Chapters:

00:00 – Breaking Free from the Scale Obsession
02:36 – Redefining Worth Beyond Weight
05:43 – Understanding Body Recomposition vs. Weight Loss
08:23 – The Myth of Toning and Building Muscle
11:37 – Tracking Progress Beyond the Scale
14:17 – The Importance of Non-Scale Wins
17:21 – Shifting Focus from Numbers to Feelings
20:06 – Creating Lasting Change Through Mindset

Resources & Links:

📩 Want to work with Alisha? Apply here
📲 DM “STRONGHER” on IG @alishacarlson_ for info on coaching
🎧 Listen to more episodes of The StrongHer Way
📘 Join the StrongHer Insider email list for bonus resources & behind-the-scenes coaching

🙌 Connect With Me:

📸 Instagram: @alishacarlson_
🌐 Website: www.alishacarlson.com
🎙️ Subscribe to The StrongHer Way on Apple + Spotify

Send us a text

Can 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 apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.

You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.

🎯 What You’ll Learn:

How intuitive eating and fitness goals can coexist
Why rejecting the diet mentality is the first step to food freedom
How to understand hunger signals and emotional triggers
Why food should be satisfying—not just “clean”
What it means to practice gentle nutrition without extremes
How to exercise for strength and energy—not just calorie burn
How moms can set the tone for generational food confidence

💬 Key Quotes:

“This isn’t a bash on intuitive eating—it’s a deeper take.”
“Food is neutral. It’s just food.”
“Quieting the food police is huge for breaking shame.”
“You can have food freedom and structure.”
“This is about making peace with food and progress.”

🕒 Episode Chapters:

00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next

🔗 Connect with Alisha:

Instagram: @alishacarlson_
Website: www.alishacarlson.com

Send us a text

Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body.

If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you didn’t know you needed.

We talk about how our bodies change, and the hormonal shifts that impact energy, sleep, hunger, muscle building, and fat loss—and why your go-to strategies from your 20s might be backfiring now.

You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it.

What You’ll Learn in This Episode:

How your body changes after 30 and into perimenopause/menopause
Why hormones affect sleep, cravings, mood, and progress
The power of muscle building for hormone balance and metabolism
How to train for your current season of life—not your past version
Why recovery and rest are essential for results
The impact of undereating and overtraining on your energy levels
How to manage stress for better hormonal health
What role HRT (Hormone Replacement Therapy) can play in your journey
How to listen to your body’s signals and respond with strategy, not shame

Let’s Connect:

Instagram: @alishacarlson_

Website: www.alishacarlson.com

Send us a text

In 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 Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality.

Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice.

What You’ll Learn in This Episode:

How brain structures affect behavior, personality, and decision-making
The link between emotional trauma and brain function
Why concussions often go undiagnosed—and what signs to look for
The power of functional MRI in diagnosing and tracking brain injuries
How neurohacking practices like sleep, movement, and learning new skills improve brain function
Why women’s health must include brain-focused, individualized care
The role of nutrition and exercise in cognitive recovery and brain optimization
How community and connection support long-term wellness

This episode is perfect for you if:

You’ve struggled with brain fog, fatigue, or memory issues
You want a more integrated approach to healthcare
You’re curious about how to optimize brain health without medication
You’re a high-achieving woman looking for holistic wellness strategies

Send us a text

In 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 through how to actually change your habits by shifting your self-concept, upgrading your environment, and creating systems that make health easier and sustainable—even on your busiest, most chaotic days.

This episode is your permission slip to stop white-knuckling your way to health. You don’t need more willpower. You need a better strategy.

What You’ll Learn:

Why dieting based on willpower is setting you up to fail
How your identity and beliefs drive your actions more than motivation
The difference between shame-driven change and identity-based growth
How to shape your environment and systems for effortless follow-through
Why trusting yourself around food is one of the most empowering shifts you can make

Connect + Take Action:
👉 Ready to ditch diet culture and build a StrongHer mindset? Check out alishacarlson.com and join the next round of The StrongHer Way Fit + Fueled. Fill out the Connect form for more info

🎧 Subscribe, rate, and share this episode with the strong women in your life who are ready to break free from the hustle-diet-repeat cycle.

Send us a text

If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you.

This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results.

You’ll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home.

Whether you’re new to working out or just need a plan that fits your schedule, this episode will show you how to train with purpose and create lasting change.

🎯 What You’ll Learn:

Why shorter workouts can lead to better results
The role of compound movements in building strength fast
How to eliminate distractions and simplify your home workout routine
The secret to staying consistent—without relying on motivation
How to shift your mindset around time, exercise, and progress
Why personal development and fitness go hand-in-hand

Want to learn more about Fit+ Fueled and how it can help you finally reach (and keep) your fitness goals even when life is crazy busy with work and kid's sports?

DM me @alishacarlson_ on IG or fill out the application here

Send us a text

In 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 the same.

What You'll Learn:

How your habits are silently shaping your kids’ beliefs about rest, self-worth, and boundaries
Why busyness isn’t a badge of honor—and what to model instead
The difference between real self-care and the highlight-reel version
Practical ways to involve your family in healthy habits and personal growth
Why perfection isn’t the goal, but ownership is
How to stop the cycle of people pleasing (for you and your kids)

Key Takeaways:

If your kids only learned about boundaries by watching you… what would they believe?
You’re not just raising kids—you’re re-parenting yourself.
Actions > words: More is caught than taught.
Boundaries show your family that time is sacred.
Rest isn’t a reward. It’s a requirement.
Grace over guilt. Always.
When you take care of yourself, you're teaching your family to step up, not step around you.

Send us a text

In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence.

We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ever.

From the critical role of estrogen and progesterone to the often-overlooked dangers of osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions.

Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health.

We also discuss stress management, self-care, and why DEXA scans should be on every woman’s radar—before there’s a fracture.

Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy.

Learn more about Elizabeth and her work here.

Ready to take what you are learning here and start applying it to your life...consistently?

My new 12 week program might be just what you need. Learn more about how we can do that together by booking a no strings attached call. Book here

Send us a text

In 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 misdiagnosed and is driven largely by insulin resistance.
Healing PCOS naturally starts with building muscle, balancing blood sugar, and reducing chronic stress.
Nutrition matters: eat enough, fuel consistently, and prioritize quality foods over constant dieting.
Stress is not just emotional—it’s biochemical. Chronic stress worsens PCOS symptoms and fuels inflammation.
Walking after meals, strength training, and simple daily habits can radically shift your metabolic health.
Healing your hormones is a journey—one rooted in partnership with your body, not punishment.

Other podcasts on PCOS to check out:
Dr. Gabrielle Lyons (on Apple)

Ready to take your health off the back burner and to the next level?
We are kicking off The Strong(HER) Way Fit + Fueled in May. Email alisha@alishacarlson.com to get more info on how you can secure your Early Bird spot!

Send us a text

In 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 health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn’t always mean healing, and healing doesn’t always show up on a scale.

This is your invitation to redefine what it means to be healthy—from the inside out.

🔑 Key Takeaways:

The scale is not a reliable indicator of health, fitness, or self-worth.
Weight loss ≠ fat loss. Weight loss ≠ healing.
Your health journey is about building—not just shrinking.
Non-scale victories like better energy, improved sleep, and emotional resilience are far better health metrics.
Diet culture teaches you to chase smaller. We’re here to build stronger.
Track your mental health, emotional well-being, and how you lead your life—not just how you look.
True success is living in alignment with your values, not just hitting a “goal weight.”
Your body is not a project. It’s a partner.
Celebrate your invisible wins: consistency, self-talk, and the way your kids see you showing up.

Snag your spot in The Strong(HER) Way Fit+Fueled group that launches early May. You can still get an early bird spot that will get you 1:1 coaching with me to help personalize the plan even further.

Go to: alishacarlson.com/clientform

Send us a text

In 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 Learn:

Why protein is the most underrated nutrition hack for women
How to plan meals that keep you full, energized, and strong
The myth of motivation—and why discipline and systems matter more
How aging and hormones affect fat loss (and what to do about it)
Why muscle is your metabolic gold and calorie counting is a waste of time
How to train smarter, not harder—and finally see results
The role of rest, recovery, and strategic strength training
Why your health habits are shaping your kids' future too

This episode is for you if:

You’re a busy woman over 30 struggling with fat loss
You feel like you’re doing everything “right” and still not seeing results
You’re ready to stop chasing motivation and start building momentum
You want fitness to feel sustainable, not like another job

Links & Resources:

💪 Want to train smarter, not harder? Check out the StrongHer Program
📲 Tag me on IG @alishacarlson_ and tell me your biggest fitness frustration—we might feature it in a future episode!

Send us a text

In 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 tailored approach based on their hormones, cycle, and recovery needs.

Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.

What You’ll Learn in This Episode:

The difference between intermittent, prolonged, and mimicking fasts
Why fasting hits differently for women—especially in perimenopause & postmenopause
How autophagy (your body’s cellular cleanup crew) is triggered by longer fasts
When to fast and when to rest based on your menstrual cycle
Why weight loss should not be the main goal of fasting
The role of caffeine and stress in fasting
Practical tips to safely incorporate fasting without wrecking your hormones

Quick Takeaways:

Match fasting protocols to your cycle
Consider fasting mimicking diets to reduce stress on the body
Focus on long-term metabolic health, not short-term fat loss
Use fasting as a tool for longevity and cellular repair
Always personalize your approach—your hormones, your rules

About our guest:

RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.

MORE ONLINE:

ProlonLife.com

Renee's Instagram

Renee's LinkedIn

🔥 Ready to stop starting over and finally feel strong, energized, and in control of your health?

The StrongHer Way Fit + Fueled 12-Week Experience is built for high-achieving women who are done with quick fixes and burnout.

Inside, you’ll get expert coaching, strategic strength training, simple nutrition tools, and the mindset work that actually creates lasting change.

This isn’t about doing more — it’s about doing it smarter.

✨ If you’re ready to lead yourself like you lead everything else, join us now book a call here to get more information

Early Bird Registration is open now (you can save $100 AND get a 60 1:1 minute coaching call with me) for the first 10 women to sign up. We officially start May 7th

Send us a text

We’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 packed with actionable tips to help you make fitness a sustainable part of your lifestyle.

What You’ll Learn in This Episode:

Why motivation isn’t the key to consistency—and what is
How to fit workouts into a busy schedule without stressing about time
The mindset shift that turns exercise from punishment into self-care
Simple strategies to start moving (even on days you don’t feel like it)
How to know when your body needs rest vs. when you should push through

Quick Action Steps:
✔ Pick a movement you enjoy and do it for 5 minutes today
✔ Schedule your workouts like appointments (because you wouldn’t cancel on yourself!)
✔ Change your language around exercise from “I have to” → “I get to”

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode helped you, share it with a friend, tag me on Instagram (@alishacarlson_), and leave a review! Let’s keep building strength—inside and out. 💪✨

Send us a text

In 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 felt caught between diet rules and anti-diet rebellion, this episode will help you break free and reclaim your body on your own terms.

What You’ll Learn in This Episode:
🔥 The toxic judgment in both diet culture and the anti-diet movement
💪 Why focusing on strength, not size, leads to real empowerment
📖 The inspiration behind Bodies to Die For and its powerful message for women
🎭 How social media distorts body image and self-worth
⚖️ The real cost of chasing the ‘perfect’ body—physically, emotionally, and financially
💡 How to redefine health beyond rigid rules and unrealistic standards

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📖 Get Lori Brand’s Book: Bodies to Die For
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

Send us a text

The 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 conversation is for you.

What You’ll Learn in This Episode:
🍽️ Why dieting often backfires and leads to binge eating
⚖️ The truth about hunger, metabolism, and why women need more food than diets suggest
🧠 How to rewire your mindset around food and body image
🚫 Why guilt and self-blame are keeping you stuck in an unhealthy cycle
💡 Actionable steps to improve satiety, balance nutrition, and stop the food struggle

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and subscribe so you never miss a conversation that fuels your strength and confidence!

Send us a text

In this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle.

I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list.

I also talk about why discipline—not motivation—is the real key to success and outlines practical strategies for making self-care a consistent part of your life.

From scheduling ‘me time’ to practicing self-compassion, this conversation is packed with actionable steps to help you follow through on your commitments and take control of your well-being.

What You’ll Learn in This Episode:
✔️ Why women often put themselves last—and how to change that
✔️ The mindset shifts needed to prioritize your well-being without guilt
✔️ Why discipline matters more than motivation in reaching personal goals
✔️ How to start small with self-care and build consistency over time
✔️ The importance of scheduling time for yourself like any other priority
✔️ How self-care benefits not just you, but your family and relationships
✔️ The power of accountability in maintaining your self-care routine
✔️ How to practice self-compassion while working toward personal growth

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Connect with Alisha on Instagram: @alishacarlson_
🎧 Subscribe to The Strong Her Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode resonated with you, share it with a friend, leave a review, and make sure to subscribe so you never miss an episode!

Send us a text

If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the three biggest fitness myths holding you back from real muscle definition.

You’ll learn:
✅ Why more cardio isn’t the answer to a lean, sculpted body
✅ The truth about eating for muscle definition (hint: starving yourself won’t work)
✅ How to train smarter, not harder for lasting results

If you want to finally see progress, ditch the frustration, and build a strong, lean physique, this episode is for you. Let’s get into it!

🎧 Tune in now and start training (and eating) the right way!

Resources & Links:
📌 alishacarlson.com
📌 Connect with me on Instagram: @alishacarlson_

If you found this episode helpful, share it with a friend and leave a review—it helps more women break free from fitness misinformation and see real results!

Send us a text

In this episode of The StrongHer Way, I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life’s big decisions.

We explore the emotional rollercoaster of achieving goals and still feeling unfulfilled, the identity crisis that can creep in during motherhood, and how awakening to your true self is a powerful transformation rather than just another crisis.

Tami introduces the concept of Centers of Intelligence—heart, head, and gut—and how understanding which one drives your decision-making can help you cultivate self-awareness, improve emotional intelligence, and break free from self-sabotage.

We also unpack the difference between reacting emotionally versus responding intentionally, the role of logical thinking in personal growth, and how to integrate all three centers to make more aligned choices.

If you’ve ever struggled with emotional decision-making, second-guessing your gut feeling, or feeling disconnected from yourself, this conversation will help you gain clarity and confidence in your choices.

What You’ll Learn in This Episode:
✅ The three Centers of Intelligence—heart, head, and gut—and how they shape your decision-making
✅ How to shift from reaction to response for better emotional intelligence and personal growth
✅ Why you might feel lost after reaching big life goals and how to find true fulfillment
✅ How self-awareness can help you overcome self-sabotage and make empowered choices

Resources & Links:
🔗 Connect with Tami Imlay
🔗 Visit my website: alishacarlson.com
🔗 Follow me on Instagram @Thestrongherway

If this episode resonated with you, share it with a friend who needs a reminder that self-discovery is a journey, not a destination. And don’t forget to leave a review—it helps more women find The StrongHer Way!

Finding Balance: Time Management Strategies for Busy Moms

In 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, or simply someone trying to juggle it all, this episode will help you take control of your schedule and build a more intentional life.

What You’ll Learn:
✔️ Why balance is the key to long-term success in work, life, and fitness
✔️ How to identify your core values to make better decisions
✔️ The hard truth: If everything is a priority, nothing is
✔️ Why one-size-fits-all time management systems don’t work—and how to create your own
✔️ The power of time blocking and how it can skyrocket your productivity
✔️ How to incorporate rest and downtime without feeling guilty
✔️ Smart ways to combine activities and maximize your time
✔️ The importance of communication and asking for support
✔️ How to stay flexible when life throws curveballs

Resources & Links:
🔗 Visit AlishaCarlson.com for more coaching and resources
📩 Connect with Alisha on Instagram: @alishacarlson_
🎧 Subscribe to The Strong Her Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If you found this episode helpful, don’t forget to subscribe, leave a review, and share it with a fellow mom who could use some balance in her life!

Ever wonder why your weight loss efforts don’t always give you that lean, defined look?

In this episode of The StrongHer Way, I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka getting “toned”) should be your real goal.

I’m sharing the exact strategies I use with my clients to help them see visible results, feel stronger, and build a body they love—all without extreme dieting or spending hours in the gym.

What You’ll Learn in This Episode:

✅ Why weight loss and fat loss are NOT the same thing
✅ The role of protein intake in muscle definition and how much you really need
✅ Strength training essentials for sculpting muscle (without getting bulky)
✅ The surprising impact of sleep and recovery on your results
✅ How to structure your meals to support fat loss without cutting out your favorite foods

If you’re ready to stop fixating on the scale and start focusing on what actually works, this episode is for you!

Resources & Links:

🔹 Grab my Protein Cheat Sheet: DM me on Instagram @alishacarlson_
🔹 Want a personalized plan to reach your fitness goals? Email me at alisha@alishacarlson.com

If this episode helped you, share it with a friend, leave a review, and subscribe so you don’t miss future episodes!

In 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 of gut health, emphasizing the importance of mindful eating, energy balance, and a systematic approach to healing the gut.

They discuss how stress impacts digestion, the significance of meal prep, and practical steps to improve gut health.

Megan introduces her 30-day gut reset program, which focuses on healing through food rather than supplements, highlighting the need for a holistic approach to wellness.

Connect with Megan @one.healthy.choice

Stop compromising your health goals AND feed your family meals they'll love (even if you have picky eaters)! Get the Healthy Meals, Happy Family System for only $37!

In 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 delegation in improving work-life balance.
Strategies for reducing the mental load through teamwork.
Tips for enhancing family dynamics and household management.

Get 30 Done for you Dinners (and more) with the Healthy Meals Happy Family System for just $37 (Learn more here!)

Want to book a call? Schedule here

In this episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently)

Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management, and introduces effective exercises to strengthen the pelvic floor.

Key highlights include:

Recognizing common signs of pelvic floor dysfunction, such as urinary leakage during activities like sneezing or laughing.
Strategies for managing symptoms, including engaging the pelvic floor muscles before lifting and using partial range of motion exercises.
The role of proper breathing techniques in core engagement and overall wellness.
Understanding prolapse and the importance of seeking medical attention for persistent pain.
How tracking symptoms can reveal important health trends.

Dr. Bradley's expertise aims to empower mothers, providing them with the tools they need to take control of their postpartum health journey. Whether you’re a new mom or years into motherhood, this episode offers invaluable insights to enhance your wellness.

Learn more about Postpartum Belly Wraps:

https://livecorestrong.com/how-long-should-you-wear-a-postpartum-belly-wrap/

Listen to Dr. Jena's podcast, The Fit Postpartum Mom:

https://podcasts.apple.com/us/podcast/the-fit-postpartum-mom-core-workouts-c-section/id1681700627

Subscribe & Review: If you enjoyed this episode, be sure to subscribe, rate, and leave a review on [Apple Podcasts/Your Podcast Platform]. Your support helps us continue to share inspiring and helpful content for busy moms like you!

Mama , If you're ready to feel good in your clothes again...and well, more like yourself. I got you! sign up here to learn more about ways we can get you feeling more confident in your body again!

In 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 make fitness work for your busy lifestyle.

Key Takeaways:

Start fresh with simple routines to anchor your day.
Save time and reduce stress by planning meals and workouts.
Use mindfulness to make intentional health choices.
Embrace self-compassion to move past holiday indulgences.
Focus on progress, not perfection, in your health journey.
Set realistic, achievable goals to stay on track.
Balance your meals with veggies, lean proteins, and healthy fats.
Ease back into fitness to build sustainable habits.
Find creative ways to incorporate movement into your daily life.

Join us as we reset, refocus, and step into the new year with intention and energy!

Learn more about the 12 Week Holiday Reset starting January 15th

In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness.

Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life.

Youâll learn how self-acceptance, emotional wellness, and gratitude can redefine your health goals and lifestyle.

Discover actionable strategies to shift negative thoughts, practice self-compassion, and celebrate progress on your personal growth journey. (which are the keys to success in any goal)

Whether you're striving for a healthier body or greater emotional intelligence, this conversation will inspire you to think differently about whatâs possible.

Takeaways:

Your mindset is key to transforming your relationship with food and exercise.
Self-compassion and gratitude can create lasting lifestyle changes.
You can redefine success by focusing on efficiency and celebrating small wins.

**Tune in now for practical tips to enjoy your life while working on your health goals!

Be sure to subscribe to this show so you never miss an episode

And, if you're ready to make 2025 your best year yet, click here to learn how**

Mom guiltâitâs something almost every mom experiences, especially working mothers juggling family, career, and their own needs.

But where does this guilt come from, and how can we overcome it?

In this episode of The Strongher Way, weâre diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like theyâre never enough.

You'll learn how to shift your mindset, set boundaries, and prioritize self-care without the guilt.

Because when you take care of yourself, youâre not just improving your lifeâyouâre modeling healthy habits for your kids and creating a ripple effect in your family dynamics.

What Youâll Learn in This Episode:
â Why mom guilt is so pervasive and how it manifests.
â The role of societal expectations and social media in amplifying feelings of inadequacy.
â Practical strategies to reframe guilt and prioritize your emotional and physical well-being.
â How to set boundaries and communicate your needs without feeling selfish.
â Why investing in your health now benefits both you and your family long-term.

Key Takeaways:

Mom guilt often creates a no-win situation, but understanding its roots can help you move forward.
Self-care isnât selfishâitâs necessary for effective parenting and emotional well-being.
Setting boundaries and modeling healthy behaviors is one of the best gifts you can give your children.
Small, actionable steps are the key to reclaiming your time and well-being.

Resources and Links Mentioned:

Work with Me
Follow Me on Instagram
Subscribe to The Strongher Way on Apple Podcasts

Letâs Connect:
If this episode resonated with you, Iâd love to hear from you! Share your thoughts or send me a message. And if you know another mom who needs to hear this, please share this episode with her. ð

Donât Forget to Subscribe!
Subscribe to The Strongher Way on your favorite podcast platform so you never miss an episode.

In 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 growth while reducing the toll stress takes on your life.

Key Takeaways:

Perception Matters: Stress can be harmful or enhancing, depending on how you view it.
Mindset Shifts: Changing your mindset can transform how you cope with stress.
Habits and Awareness: Daily habits and recognizing stress triggers are key to managing stress.
Intentional Coping: Responding purposefully to stress leads to healthier outcomes.
Align with Values: Understanding and aligning with your core values reduces stress and enhances personal growth.
Exercise and Stress: Exercise can serve as both a stressor and a stress reliever; knowing when and how to use it is vital.
Flexibility Matters: Staying adaptable with your goals helps create a balanced and fulfilling life.
Self-Compassion: Be kind to yourself to manage stress more effectively.
Mindfulness: Bringing awareness to the present moment can reduce obsessive thinking and improve mental clarity.
Practical Tools: Journaling, breathing techniques, and coaching can help regulate your nervous system and manage stress.

Positive Stress: When viewed through the right lens, stress can enhance focus, creativity, and personal transformation.

Follow me on Instagram @AlishaCarlson_ for more tips on health, fitness, and mindset for busy moms.

If you loved this episode, please leave a review on Apple Podcasts to help other women discover The StrongHer Way!

Feeling like there arenât enough hours in the day? Between work, kids, home life, and everything else on your plate, itâs easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, Iâm sharing six practical and actionable strategies to help busy working moms like you create more time for the things that matter most.

Whether itâs carving out a moment for self-care, finally getting consistent with meal planning, or simply catching your breath, these tips will help you shift from feeling reactive to proactive. Letâs redefine what balance looks like for you, without guilt or burnout.

Youâre a powerhouse who juggles a lot, but you donât have to do it all alone or perfectly. These strategies are designed to fit into your life, not add more to your to-do list. If youâre ready to take back control of your time and live with more intention, this episode is your game plan.

Instagram: @alishacarlson_
Website: alishacarlson.com
Join the Strongher Way community for more tips, inspiration, and strategies tailored for busy working moms.

Subscribe & Review:
Loved this episode? Make sure to subscribe so you never miss a new one. If this episode resonated with you, share it with a friend or leave a review to help more moms find their way back to what matters most.

The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences.

If you’re worried about staying on track without feeling deprived, this episode is for you!

Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year.

Whether you’re a busy working mom juggling endless to-dos or a business owner trying to prioritize self-care, these tips will make navigating the holidays easier, less stressful, and guilt-free.

What You'll Learn in This Episode:

How to set realistic fitness goals for the holiday season.
Tips for prioritizing movement when your schedule is packed.
Mindset shifts to keep you motivated and consistent.
Strategies for navigating holiday treats without overindulging.
How to create a plan that works for your lifestyle.

Let’s ditch the “all-or-nothing” mindset and create a sustainable approach to staying fit, healthy, and energized while still enjoying all the holiday fun!

Takeaways

Establish a minimum baseline for exercise to maintain consistency.
Avoid all-or-nothing thinking to stay on track with fitness goals.
Plan ahead for holiday activities and workouts.
Practice mindful eating by checking in with your hunger levels.
Incorporate protein and fiber into meals to feel satisfied.
Be aware of the effects of variety on eating habits.
Slow down while eating to prevent overeating.
Consider healthier alternatives for holiday desserts.
Engage in movement for emotional well-being during stressful times.
Combine family activities with exercise for a fun approach.

Chapters

00:00 Establishing a Minimum Baseline for Consistency
03:00 Intentionality in Holiday Planning
05:58 Mindful Eating Practices
11:54 Navigating Variety and Portion Control
17:51 Healthy Dessert Alternatives
20:59 Protein and Fiber Considerations
26:04 Emotional Well-being and Movement
30:05 Multitasking: Combining Activities for Efficiency

Learn more about Healthy Through The Holidays here!

Tired of the dinner-time chaos?

In this episode of The Strongher Way, Iâm sharing simple meal planning tips to help busy moms like you save time, reduce stress, and still serve healthy meals your family will love.

Discover how meal planning can free up hours in your week, eliminate decision fatigue, and keep everyone at the table happyâeven those picky eaters!

Iâll show you why meal planning doesnât have to feel restrictive or overwhelming and how to start small for big results.

Whether youâre a working mom juggling a packed schedule or simply want healthier dinner ideas, this episode is packed with practical advice you can start using today.

What You'll Learn in This Episode

The biggest myths about meal planningâand the truth you need to hear.
Why meal planning is a game-changer for busy moms.
How to create flexible meal plans that work for your lifestyle (and picky eaters!).
Simple strategies for meal prep that will save you time, money, and stress.

If youâve been searching for ways to simplify mealtime, make healthier choices, and feel more in control of your evenings, this episode is for you!

Resources Mentioned

Healthy Meals Happy Family System â Grab 30 done-for-you dinner ideas that are healthy, simple, and family-approved for just $37

Are you ready to simplify mealtime and reduce stress around food? Tune in now to discover how meal planning can transform your busy life. And donât forget to check out the Healthy Meals Happy Family System for quick and easy dinner ideas your family will love!

In this episode of The Strong(HER) Way, I am speaking directly to moms feeling stretched thin by all the demands of life.

We are diving into the top challenges busy moms face when starting or sticking with a workout routine.

If youâre juggling family, work, and a mountain of responsibilities, adding a workout can feel nearly impossibleâI get it, and I'm here to help!

Takeaways:

Time management is crucial for busy moms to fit in workouts.
Micro workouts can be effective and manageable.
Treat workout time as an important appointment.
Perfectionism can hinder progress; focus on consistency instead.
Self-compassion is key in the fitness journey.
It's important to redefine what counts as exercise.
Building a support system can enhance accountability.
Starting fresh means meeting yourself where you are.
Creating a reset plan helps when setbacks occur.
Visualizing progress over perfection fosters a healthier mindset.

Chapters:
00:00 Introduction to Fitness for Busy Moms
04:03 Micro Workouts and Time Management Strategies
07:15 Creative Solutions for Staying Active
10:22 The Energy Paradox and Redefining Success
13:04 Self-Compassion and Overcoming Past Failures
15:52 Starting Where You Are and Visualizing Progress
19:02 Creating a Reset Plan and Accountability
21:46 Reconnecting with Your Why and Taking Action
26:41 Outro_FINAL_2.mp3

Get your copy of The Healthy Meals, Happy Family System here!

Let's connect!

@alishacarlson_ on IG

Hey there, mama! Feeling stuck with your fitness goals?

Today, weâre digging into a client case study that reveals 3 secrets to feeling great in your clothes and seeing muscle definition, even with a packed schedule.

Iâm pulling back the curtain on the strategies my client used to go from frustrated to fit, all without adding hours to her week or getting trapped in the dieting cycle.

In this Episode, Youâll Learn:

How to Make Your Workouts Work for You:
Stop worrying about finding more time to exercise!

Learn how to streamline your workouts to maximize muscle tone and definition with the time you already have. This is about quality over quantity, so every workout counts.

Smart Nutrition Tweaks for Busy Moms:
The way you eat shouldnât feel like a full-time job.

Discover simple, sustainable shifts in nutrition that support muscle definition and lasting energy, without restrictive diets or complicated meal plans.

Iâll share how my client made small adjustments that led to big results.

Why Prioritizing Rest is Key for Muscle Tone and Energy:
If youâre like most moms, rest can feel like a luxury.

But hereâs the truth: real transformation happens during recovery.

Iâll break down why rest and sleep are essential for seeing muscle definition, feeling strong, and avoiding burnout.

These tips will make rest a powerful part of your routine, even with a packed schedule.

This episode is all about taking realistic, practical steps to feel great in your clothes and reach your fitness goals, no matter how busy life gets.

With a focus on balance, quality workouts, supportive nutrition, and the importance of rest, youâll come away with actionable tips you can start using today to see real changes.

Connect with Me: Follow me on Instagram at @alishacarlson_
Work with me: Book a consultation

How you start your morning sets the tone for your entire day!

This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success.

Whether youâre a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence.

If youâre ready to stop feeling rushed and start owning your mornings, this episode is for you!

Ready to take what you're learning here on the podcast and apply it to your life?

Get your personalized game plan! Book a consult here.

12 Simple Meal Planning Tips for the Busier Seasons of Life

When life gets hectic, meal planning doesnât have to be overwhelming.

In this episode, Iâm sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons.

From prepping smarter to finding shortcuts that work.

These tips will keep you and your family nourished without the overwhelm.

If youâre a busy mom trying to juggle it all, this is your go-to guide for making meal planning work for your life!

Ready to kickstart your fitness routine this fall, but not sure where to start?

Book a call with me to get your own personalized game plan.

5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom

In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom!

Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy.

Whether itâs:
- Squeezing in movement
-Improving your mindset
-Making nutrition work for you

These micro habits fit into even the busiest schedule. Get ready to start feeling more like yourself again âwithout overhauling your whole life.

Perfect for the on-the-go mom whoâs ready to stop surviving motherhood and start thriving in motherhood!

Hey friend!

If you want freedom from food and from dieting, you are in the right place!

This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction.

Instead discover a simple, transformative strategy that frees you from constant food obsession while making healthier choices feel effortless.

Tune in if you're ready to reclaim your relationship with food and enjoy the freedom you deserve!

Want to learn more about how coaching can help you take what you're learning here and actually apply it to your life to speed up your results?Book a free call if you're ready to get off the diet roller coaster for good, look and feel your best without obsessing over food or the scale.

Hey mama!

Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results?

In this week's episode, we’re saying enough to dieting!

Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever)

Designed for busy moms and women on the go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories.

It’s time to embrace a healthier, happier you—because you deserve it!

Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day long

Aaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here.

Is (night time) snacking sabotaging your health goals?

In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day)

Tired of trying to figure this whole healthy lifestyle thing out on your own?
Confused by all the information out there, and not sure where to start?
Sick of dieting to lose weight only to gain it all back again?

If so, I want to invite you to book a free call with me today!
Click here to reserve your spot

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered.

Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr. Jena Bradley, a physical therapist and mom of 4 on the show.

Dr. Jena helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the chaos of motherhood so they feel confident and strong in their own skin.

Dr. Jena Bradley’s expertise is shared through her blog and YouTube channel, Live Core Strong. And now she has a new podcast, The Fit Postpartum Mom, where she teaches quick workouts for busy new moms, with an emphasis on core strengthening first before all else. She’s most known for her superpower, scheduling and routines.

She juggles life with her 4 littles, volunteers at her church in the women’s and children’s ministry and continues to work as a physical therapist while running an Airbnb on the side.

She does all this while maintaining a healthy lifestyle and growing her own online business. If you want to stay motivated, Dr. Jena will surely help you reach your fitness goals faster all while being a busy mom.

SIGN UP for Dr. Jena's Bootcamp-- September 17-18, 2024
Listen to The Fit Postpartum Mom w/ Dr. Jena
Learn more about The Belly Wraps Dr. Jena shared!

Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings.

If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen.

We’re diving into the power of protein— I'm breaking down three simple --but game-changing ways to use protein to your advantage. And strategies to help you eat more protein, because I know how hard it can be unless we have a plan.

Whether you're trying to keep up with your kids, manage a full-time job, or just want to feel like yourself again, these tips are going to help you stabilize your blood sugar, boost your energy, and finally kick those cravings to the curb.

Hey friend!

Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you!

The thing I realized, is I didn't actually know I was dieting...until I did. For years, I thought I was just living a healthy lifestyle.

It wasn't until I heard that quiet, still small voice show me the reason sticking to my healthy lifestyle was 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 Sisterhood
Book a call to work with me

Amazing mama!

I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you.

You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way)

I’m not talking about the quick moments you carve out between meetings to hop on your phone or the late-night Netflix binges just to unwind.

I’m talking about real, restorative rest.

The kind that leaves you feeling refreshed, recharged, and ready to take on the world as the wonder woman you are.

I get it—sleep can feel like a luxury you just can’t afford right now.

But here’s the thing: better sleep isn’t just a nice-to-have. It’s the key to showing up as the best version of yourself in all those roles you care about so much.

This week's podcast episode is designed with you in mind—the mom who’s juggling it all and feeling so drained by the end of the day.

We dive into practical, no-nonsense tips that fit into your life, no matter how busy it gets.

Because you deserve to feel rested, strong, and fully present. You give so much to others; it’s time to give a little back to yourself.

I'm in this with you! Let’s make sleep a priority, together.

You’ve got this, and I’m here to help.

Join The Strong(HER) Ways Sisterhood

Tired of spinning your wheels trying to sift through all the information out there on your own? Do you wish you had a simple, no fluff plan that fit into your busy life? Ready to start feeling more like yourself again in as little as 30 min/ day?

If you answered yes to any of those questions, consider this your sign to book a Holistic Lifestyle Coaching Call with me

Hi mama!

In this week's episode, we're diving into the essential topic of self-care for us working moms.

Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (including yourself).

Join us as we explore some practical tips and strategies to prioritize yourself without the overwhelming burden of mom guilt. As well as how to navigate the mom guilt when it does come up.

Want to link arms with other working mamas, get insider tips and strategies to help you find a balance between taking care of your work, family and yourself? Join The Strong(HER) Way Sisterhood!

Are you ready to make some changes, but not exactly sure where to start? Tired of dieting? Losing weight only to gain it all back and then some?

If you are want to make healthier choices and feel more like yourself in as little as 30 minutes a day, book a Holistic Lifestyle Coaching Call today!

Hey mama!

Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals?

In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet trap.

If you've yo-yo'd up and down with your weight, have tried every diet out there only to have short term success, this episode is for you!

I learned how to diet successfully for over 10 years, but it felt like I was constantly struggling with the scale, thinking about food all the time, and even at my lightest still did not feel good in my body.

I want to help you avoid that!

It wasn't until I started working on my relationship with food, the scale, and my body that everything changed. In this week's episode we look at the foundational steps to help you win at this long term so you can start feeling good in your clothes and body today!

Join The Strong(HER) Way Sisterhood!

and, if you want to take a deep dive into this work, but not sure where to start? Book a call here!

Hey Mama!

Are you feeling guilty about spending too much time on your phone?

You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need.

In this episode, we tackle the common struggle of checking out on our phones and its impact on your life.

You'll also discover 5 practical strategies to:
- reclaim your time
-reduce guilt
-create an environment that helps keep you on track

Tune in to learn how to balance your digital life while still getting the much-needed brain breaks you deserve. Say goodbye to screen time stress and hello to a more balanced, fulfilling day!

Want to book a coaching call with me to take what you are learning here on the show and apply it directly to your life?

Join The Strong(HER) Way Sisterhood free!

Hey Friend!

I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table.
But guess what?

It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days.

Using this meal planning and prep system has taken the stress out of dinner time. Plus, we are eating out less (so we are also saving a ton of money).

Win-win!

If you like what you're hearing, and want to take it to the next level, applying it deeper to your own life, you can get book a free call if you know your struggle is the actual implementation!

Hey friend!

I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh!

Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids.

Over the next several weeks, we will be making changes. In the meantime, enjoy some of our most popular episodes over the past few years!

If you have topics, questions, or guests you'd like to see featured here on the show, shoot me an email---- alisha@alishacarlson.com

Hey friend!

Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals?

I can almost guarantee that you will find research supporting BOTH sides of an argument.

Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual.

And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work for you too.

This is why I am all about empowering my clients to take back their power in this area, learn how to trust themselves around food again, and make confident food choices that fit their lifestyle AND support their goals.

Here are the books I referenced in this episode:
Areté
Why We Get Sick

Do you know you do best with some accountability? Want help sifting through all the information out there and have someone in your corner helping you figure out exactly what the best/ right food is for you?Book your complimentary consult here!

Why We Get Sick: The Hidden Epidemic at the Root of Most Chronic Disease--and How to Fight It

None

Hey Friend,

Believe it or not there is a science to human behavior.

Welcome back for another episode of The Strong(HER) Way!

Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read it. )

I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits.

I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.

If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!

And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle.

Hey friend!

Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals.

I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining.

I hope this episode blessed you and gave you some food for thought in how you want to approach this 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!

Hey friend!

This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey.

if you're like the me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself.

You know this isn't sustainable. It's not even enjoyable--but, maybe it's the only way you know,

If you're honest with yourself, it can feel a little scary to think about not being so hard on yourself because you don't want to be lazy or give up.

Buuut, the reality is you're probably already doing that on some level. Because NObody wants to do their best work out of fear or harshness or punishment.

We do much better work for a much longer time when it is coming from a place of love, respect, and acceptance.

So, if you're a high achiever, driven, and ambitious plus you've got some fitness goals you are working toward, this episode is just for you!

Ready to start winning with food? Take better care of your body? Without the constant stress and drama that comes with dieting and the typical approach to fitness?

Book a free call here

Hey friend! Welcome back for another episode. Today we are bringing a replay of how to maximize your fitness in your late 30s and into your 40s.

This year, I turned 39, so this is definitely a topic near and dear to my heart--but also so many of the women I work with are in the late 30s to 40s. Things can start to change in this era hormonally..And, often even just seasons of life.

Whether you're just starting your fitness journey or looking to level up your routine, this episode is packed with actionable tips to help you thrive in this pivotal decade of life.

The basics remain a priority in any era--but especially as our hormones get a little wonky. It's so important to build a strong foundation and to continue to support our bodies with lifestyle changes.

Brad is a trainer in California. He specializes in working with both men and women in their 40s. I think you'll enjoy the insight and wisdom he shares regardless of how old you are!

Book a complimentary consult here if you'd like to learn more about my holistic non-diet approach

Hey Friend!

Welcome back to another episode of The Strong(HER) Way.

This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks.

And then, we will unpack how she did it and WHY it worked.
(Hint: this is the ONE thing people who have lost weight long term do to help them from rebounding and gaining all the weight back)

It's also something that is rarely (if ever) addressed in normal goal setting/ habit change conversation.

If you've been struggling with consistency:
-whether around making healthier food choices
-working out more
-getting better sleep
-or pretty much any other habit

...you won't want to miss this small but mighty episode!

And, if you've been listening for a while. Using the tools and strategies I'm teaching you here on the show, but know you'd get so much better results if you were working with me consistently to stay on track and accountable to your lifestyle goals.

Book a complimentary call here

Hey friend!

Do you often find yourself going a little crazy on the weekends?

Maybe you can be 'good' throughout the week, but the weekend hits, and it's like all bets are off.

This used to be me. I would eat so good all week long, but by the end of the day and pretty much every weekend, it was like a monster took over and I'd just go nuts.

Then, I'd beat myself up, feel pretty crappy, and swear I'd never do it again...

we all know how that goes, right?

It wasn't until I finally learned how to ease up a bit on the will power and pressure I was using to make my food choices, that I was actually able to make better choices more consistently and NO crazy weekend eating episodes.

If you want to learn how I did it (and am no helping other women do the same) this episode is for you!

And, if you're ready to finally ditch the diet, feel good in your body while working on your fitness goals, I got you!

book a call
grab your personalized plan (on that call)
work with me 1:1 to stay on track and accountable to your goals

Be sure to share this episode and subscribe so you never miss an episode!

Hey 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 call 2. Get your personalized plan using my holistic non-diet approach
3. Work with me to stay on track and accountable to your goals and yourself**.

Welcome 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 and for all.

Sick of the endless cycle of dieting, guilt, and shame?

I hear you, sister! It's time to break free from the diet drama and start making choices that nourish both your body and soul. Get ready to say goodbye to restrictive eating plans and hello to food freedom!

If you enjoyed today's episode, don't forget to subscribe, rate, and review The Strong(HER) Way on your favorite podcast platform.

And until next time, keep shining bright and nourishing your beautiful soul. See you soon!

**Ready to ditch the dieting? Get healthier and lose the weight for good?

You can get started in 3 easy steps:
1. Book a call 2. Get your personalized plan
3. Work with me to stay on track and accountable to your goals**

Have you ever felt like certain foods were your enemy, lurking in the dark corners of your pantry, ready to derail your health goals?

This episode is for you.

Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years.

I pull from personal experience and my client's post-keto struggles to discuss the harm in demonizing carbs and the liberation that comes from food neutrality.

By embracing a non-diet approach, we foster a peaceful relationship with food, one where self-discipline doesn't mean deprivation, allowing for intentional choices free from guilt.

In our quest to break the cycle of dieting, we walk through practical strategies for maintaining energy and emotional balance.

Learn how planning meals can prevent decision fatigue and keep you clear of the restrictive mentality diet culture often promotes.

By reconnecting with our body's natural hunger and fullness cues, we start toward intuitive eating, leaving behind the guilt, shame, and stress of binging and restricting.

If you're ready to find freedom from the fear of food and step into a healthier relationship with your plate and your body, tune in and let's embark on this path to well-being, together.

**Ready to get started on your own journey toward food freedom, a fit lifestyle, and overall life transformation? Get started with 3 simple steps!

1. Book a call 2. Get your personalized plan
3. Work with me to stay accountable and on track toward your goals using your personalized plan**

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.

When my family faced a health crisis, I knew something had to change about the way we were living our lives. My husband was diagnosed pre-hypertensive when he was mid-20s. That scared both of us into getting healthy so he didn't need to live the rest of his life on medication. Especially because high blood pressure runs in his family.

In our latest episode, I share 10 reasons why strength training is so much more than a means to lose weight for women—it's a gateway to a world of

increased metabolism
improved body composition
a newfound sense of empowerment

Forget about obsessing over the scale

it's time to redefine what true health looks like and how resistance training can be the cornerstone of a vibrant, empowered life.

Our conversation extends beyond the physical, addressing how a stronger back, core, and lower body can revolutionize your posture and offer relief from the pain that comes with our desk-bound lifestyles.

But perhaps even more impactful is the discussion on the mental health benefits that arise from a consistent exercise routine

—think less depression, less anxiety, and a hefty boost in self-esteem.

We also contemplate the concept of 'banking' muscle for the future, ensuring independence and mobility as we age.

This episode is more than just a talk; it's an invitation to you to start prioritizing strength training in a way that fits seamlessly into your life, promising a journey towards a stronger, more empowered you.

Download The Strong(HER) Way for: Apple On Google PlayBook a call to start your own health and fitness journey without restrictive diets, food obsession, and the constant guilt when you don't do it perfectly

Ever feel like you're waging a war with your waistline, trapped in an endless battle of calorie counting and guilt over every bite of food?

We're tearing down the walls of restrictive dieting and building a foundation for a joyous and intuitive relationship with food.

Join me as I guide you through the Mindful Eating Kickstart Guide, an empowering journey that promises freedom from diet culture and the reclaiming of your body's intuitive wisdom.

We'll confront the deep-seated origins of body insecurities and embark on a path to food freedom, where guilt and shame no longer dictate your plate.

Shifting the spotlight away from the scale and onto self-compassion, we dive into the non-diet lifestyle and the art of mindful eating.

Together, we'll untangle the diet mentality that keeps us obsessed with numbers and 'safe' foods, and instead, learn to trust our body's hunger signals.

Discover how to detox from negative media, embrace moderation, and address the emotional ties to our eating habits.

It's about partnering with your body, not punishing it, and learning to savor the pleasures of eating without the side dish of regret.
We also talk about the importance of movement as self-care and the joy it brings when detached from the diet dogma.

I'll share practical strategies for ditching the food police and cultivating a peaceful coexistence with all foods, fostering a mindset where self-care trumps calorie counts.

So, tune in and be inspired to make lifestyle choices rooted in love for your body, because the road to mindful eating is paved with kindness, curiosity, and compassion, not restrictions.

Ever found yourself reaching for a snack when you're not even hungry?

You're not alone.
Join me as we peel back the layers of our food cravings and relationships in the newest installment of Stronger Way to Eat, Move, and Live.

Together, we'll explore the maze of emotions and habits that leave us yearning for certain foods, uncovering the societal signals that tie comfort to consumption.

Through anecdotes and expertise, gain insights into managing these cravings with practical strategies for a balanced, non-diet approach to life.

Embrace the power of mindfulness and intentional living in this heart-to-heart conversation about more than just what's on your plate.

Learn to identify "speed bump moments" in your daily routine to disrupt autopilot living and make conscious choices that foster personal growth.

As we navigate through the complexities of wellness beyond the kitchen, I invite you to consider a philosophy that sees all foods without judgment and guides you toward making decisions aligned with your goals and well-being.

Let's step into a space where curiosity, patience, and self-compassion are the ingredients for a transformative journey toward mindful nutrition and lifestyle.

Meet Casey:
My name is Casey Kang Head. I am a 3x survivor of acute lymphoblastic leukemia & stroke survivor. I am now a cancer coach that teaches survivors how to reclaim their life and learn how to live differently to ensure they are stronger physically, mentally & emotionally so they don’t live life in fear.

I am an Author of “Finding Your Way Back to Heart Center; Cancer Treatment Ended Now What?, personal trainer, Yoga instructor, Yoga for oncology certified, Yoga for Trauma, Cancer Exercise Specialist, PN Level 1 Nutritionist, Restorative Yoga, NICABM Trauma Certified, Happiness Certified, Level 1 Reiki Healer and lifelong learner. I am dog mom to Lily.

You can find me on IG & FB @thehappierhustle

Website

Linkedin

Youtube

Casey's candid retelling goes beyond the trials of treatment, exploring how the ordeal compelled her to redefine her life's priorities and the very concept of health itself. Her poignant narrative is a potent reminder of the human spirit's indomitable will and the intricate tapestry that true well-being weaves, far surpassing diet and exercise.

As Casey transformed adversity into advocacy, she now stands as a cancer coach, helping others navigate the tumultuous waters of post-treatment life.

Our discussion highlights the key lifestyle changes she embraced –
-a transition to a nourishing plant-based Pescatarian diet
-the pivotal role of mental health
-and the overarching imperative to reduce stress.

We talk about the exciting realm of epigenetics and its potential impact on our health destinies, as Casey underscores the necessity of holistic self-care, from the food we eat to the boundaries we set.

Her insights offer practical strategies for anyone intent on fortifying their defenses against illness and fostering a life of balance, wellness, and mindful presence.

Join us as we chat about the journey of resilience and embrace the transformative power of a health-conscious lifestyle.

Unlock the secret to a life of balance and progress as we explore the powerful concepts from "Switch" by Dan and Chip Heath.

This episode is your ticket to harmonizing these conflicting forces, setting you on a path to achieving your most ambitious food freedom, fitness, and life goals.

Together, we'll explore how simple shifts in our environment can nudge us towards better habits and steer us away from temptation.

Take a page from elite athletes' playbooks with real-life examples and personal stories that underscore the importance of process-focused growth.

Regardless of the size of change you're looking to make in your life, this conversation is full of practical and applicable steps you can take today.

Finally, we tap into the transformative potential of the growth mindset, discussing how small, consistent steps can lead to giant leaps in personal development.

This episode isn't just about reaching your destination—it's about loving the path that gets you there, step by step.

If you're ready to make long-term lasting changes in your life book a free call to take this content deeper and learn more about my non-diet approach to help you create faith fueled food freedom, fitness, and overall life transformation.

Struggling with your self-image or feeling shackled by the 'never good enough' syndrome?

My conversation with mindset coach Risa Hasbrook shares how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be.

Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating ourselves without being fixated on the scale.

We tackle the myths surrounding food, exercise, and body image, and the cultural entrapment in the 'no pain, no gain' philosophy, illustrating how developing a healthier mindset is the key to sustainable life changes.

This episode full of gold --Risa shares personal stories and transformative experiences, highlighting the power of coaching across all life areas.

From the positive impact of mindset shifts on relationships and time management to sustainable weight management, we weave through the narrative of growth and wellness.

Risa and I explore how redefining daily activities as exercise, inspired by Dr. Krum's research, can lead to tangible health benefits, and how adopting a more fulfilling approach can turn the mundane into a catalyst for wellness.

Our discussion rounds off with actionable tips for shifting your mindset and thought patterns towards a more positive body image.

We explore the nuance of self-talk, the impact of adding "yet" to our critical inner dialogue, and the importance of quantifying and recognizing moments of body appreciation.

**Do you sometimes feel selfish for taking time for yourself?
Tired of doing things that only lead to short term changes?
Want to feel MORE like yourself again?

if that's you, click the link to book a call to learn more about the power of the non-diet approach to help you feel and look better all while juggling motherhood and work.**BOOK A CALL

Are you tired of bouncing from one diet to another, only to end up feeling like a failure?

I promise you're not alone.

Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets.

Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.

Learn how delaying gratification, embracing a growth mindset, and making balance and enjoyment central to your eating habits for sustainable weight loss are a must.

With so much conflicting information about dieting, it's easy to adopt a temporary mindset, but we're here to guide you towards a sustainable lifestyle change.

A holistic approach is the key to successful weight management.

We also talk about the advantages of working with a nutrition coach or registered dietitian for personalized guidance.

If you're ready to take control of your health, live a more fulfilling life, and transform your relationship with food, and most importantly, with yourself. Make the decision to act now by scheduling your free consult here, and remember to have a fantastic week ahead!

Are you tired of trying diets that don't work?

Have you ever wondered if there's a different approach to nutrition that doesn't involve restrictions or guilt?

We're here with you today to debunk many nutrition myths and help you find a sustainable and personalized approach to your diet.

We're exploring how to consider 'diet' as a noun and not a verb.

It's not about punishing yourself with diets;

it's about understanding your body and its unique needs.

You'll learn how to stop comparing your diet results to others and instead focus on what foods make your body feel its best.

What if we told you there's no such thing as 'good' or 'bad' food but a spectrum to help you balance your meals?

In our journey today, we'll explore a non-diet approach to nutrition, emphasizing the importance of food freedom.

We’ll guide you on how to keep a journal and monitor your body's responses to different changes.

You'll discover why a personalized approach to nutrition and fitness is key to a healthy lifestyle.

And remember, the Strong Her Way app and the Mindful Eating Project are great resources to accompany you on your journey to a healthier you. So, let's get started!

Ready to get started? Book a free consult today!

Download the app 👇🏼
The Strong(HER) Way on Apple

Ever felt burdened by the societal expectations of being a perfect mother, a dedicated professional, and maintaining an ideal body?

We’re here to let you in on a secret, you're not alone.

We've been there too, and we're here to share our personal journeys of finding peace, calm, happiness, and fulfillment in our own unique ways.

In this enlightening conversation, we're sharing struggles, triumphs, and perspectives on health, fitness, and self-care in a way that is doable for busy working moms.

We're talking about the transformation from traditional health and fitness models to a non-diet approach and how it can liberate you from societal pressures and transform your life.

We’ve all heard it before, "work-life balance is the key to fulfillment."

But can you really divide your time and energy equally among all life aspects?

We dare to challenge this notion.

As we navigate through our discussion, we'll explore the idea of work-life integration, adjusting focus according to life's changing seasons, and finding fulfillment in unique ways.

Remember, it's not about doing everything perfectly; it's about doing what's right for you at this moment in your life.

We're discussing the importance of self-reflection in personal development, understanding your own desires, and differentiating between personal aspirations and societal expectations.

Building a healthy relationship with food and exercise might seem like a daunting task with the constant expectations to look and feel a certain way.

But, we're here to tell you that it doesn't have to be that way.

We're diving into shifting mindsets and redefining self-care.

It's time for a revolution—an evolution—from self-care activities being something we do to ourselves to something we do for ourselves.

This is your call to empowerment, growth, and transformation. Join our conversation and find your Strong Her Way to Eat, Move, and Live.

Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten?

Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration.

In this episode we talk about our eating habits, breaking them down into four types - -- -mindless
-emotional
-habitual
-physical eating.

We examine why we often eat food without a real physical hunger and the role distractions, emotions and routines play in our eating habits.

We also explore the tricks and traps of emotional and habitual eating and how they disconnect us from our body's hunger and fullness cues.

The episode provides practical tips on using a hunger and fullness scale to tune into your body's unique cues. If you're looking to transform your relationship with food and exercise, this episode is essential listening to help you develop a mindful and conscious approach to eating.

Have you ever wondered why you're hitting a weight loss plateau despite doing all the right things?

We'll be peeling back the layers of the 'calories in versus calories out' equation and shedding light on why it's not as straightforward as it seems, particularly for women.

We'll also touch on why calorie counting isn’t the holy grail of weight management and how our weight can be influenced by more than just the food we consume.

We will also explore how your mental, emotional, and physical health habits can significantly enhance your overall wellbeing.

You'll also walk away with some insight as to why not all calories are created equal when it comes to calories in vs calories out; fitness trackers, nutrition labels and their accuracy.

Lastly, we talk about:

different factors when it comes to weight loss such as gender, muscle mass, genetics, and even sleep deprivation.
the potential psychological side effects of using tracking tools and learn to foster a healthy relationship with food, exercise, and your body without falling into a diet trap.
determining the right amount of food for your body and goals, and establish healthier habits for sustainable weight loss.

So, hit play and get ready to rethink everything you thought you knew about weight loss and metabolism.

Ever found yourself mindlessly munching on snacks late at night and wondering how to curb this habit?

Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress.

We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day, eliminating late-night hunger.

Plus, we'll tackle the emotional reasons behind nighttime snacking and show you how to stop using food as an escape.

Join us as we explore a healthy and sustainable relationship with food, and equip you with the knowledge to manage your eating habits without falling prey to restrictive diet patterns that keep you stuck in the never-ending diet loop.

Ready to ditch the constant battle with food and the scale?Book a free consult to learn more about my non-diet approach and start creating food freedom today!

Hey Friend!

I feel like this is the stuff that is rarely, if ever talked about when it comes to weight loss surgery or medication. To many, the can seem like the magic solution. But, for most, the things that contributed to weight gain in the first place wasn't ever just about the food.

The things weight loss surgeries seem to miss (just like diets, and other quick fixes) is all the mental and emotional baggage or trauma we are carrying around--likely contributing to the weight in the first place.

This week we have a special guest for the show. Kelly Chance is a coach who helps women who have (or are considering) weight loss surgery heal their relationship to food and their bodies.

Kelly had dieted for over 40 years. She ended up getting the lap band surgery thinking it would be the magic bullet to help her finally end her struggle with her weight and food for good, but learned there were other issues that the surgery couldn't fix or even made worse.

Kelly shares her experience with lap band surgery, her struggle after the surgery, and ways you can work on having a healthier relationship to food and your body whether or not you have had or are thinking about having weight loss surgery.

Connect with Kelly to learn more about working with her:
IG
Website

Hey Friend!
Welcome back to another episode of the show. This week I am sharing with you my hot take on tracking food, steps, and your daily exercise minutes.

Tracking can either be used as a weapon against ourselves OR we can use it as a tool to help us move more consistently toward our goals and daily targets.

If you've tried every diet in the past, chances are you're feeling a bit gun shy and even burned out on tracking.

I get it!

It took me some time to get to the place where I can track without it taking over my life or causing me to spin out.

I share some of my best practices in this episode to help take the pressure off having to do it perfectly while still creating results.

Book a free consult
Connect with me on Instagram

Hi friend!

I don't know about you, but how I sleep sets the stage for how I'm feeling all the next day.

We are learning more and more the importance of quality sleep on our overall health and wellbeing. And yet, sleep is still one of the things my clients struggle with the most when we start working together.

Some key signs of poor sleep include:
-Feeling more hungry the next day (and usually craving the quick carbs for a boost of energy)
-Shorter fuse with your kids and your hubby
-Lack of energy to exercise

Whether your sleep is suffering a ton right now or you feel like you're sleeping ok-ish, but don't ever feel totally rested in the morning, this episode is for you!

Connect with Renay Roberts

__________________________________________
**Are you ready to ditch the diet for good? Make friends with food and peace with your body?

Want to go from consumed with thoughts around food and your body all day to feeling more energized and having MORE time to do what matters most to you?

I can help! Book a free consult with me to see if we are a good fit**

Have you ever stopped to notice what you're actually thinking and saying about yourself to yourself?This was a foreign concept for me for years. I had no idea that the crummy thoughts I had about myself, and the even crummier story I was telling myself was optional.

I would recite that story over and over like it was the truth. Ironically, this led to me engaging in behaviors and habits which only reinforced the negative self-concept I had.

Once I learned the power of our mind and our thinking over our lives, things began to change for me in my life.

I began to show up differently in my marriage, my family, social interactions. I started putting myself out there for even bigger risks and goals.

We think the way we feel in and about our lives, marriages, kids, bodies, etc is a result of those things--so we wish, and hope and work to make those life circumstances different.

Instead, its' merely the story we tell over and over and over again. If we change the story, we change the way we show up, our experiences of those things, and ultimately our results and our lives.

**Ready to ditch the diet? Feel better in your body? Find a balance between taking care of everyone else and yourself?

Book a consult here if you want to learn more about my holistic non diet approach**

Hey friend, in today's episode, we are talking about the differences between the growth and the fixed mindset, how they show up around your health/ fitness goals. Why developing a growth mindset is the way to go, and ultimately how to capitalize on the growth mindset to reach your fitness (and any other) goals you've got for yourself.

The growth mindset is woven throughout the work I do with my clients. But, we've never done a podcast directly calling out what each looks like.

If you want to learn more about the fixed vs growth mindset, you can buy Mindset by Carol Dweck

And, if you want the cliff notes version, check out this video.

Ready to make true, lasting change in your life?
Tired of dieting, of feeling like you're constantly starting over?
Want to feel more confident in your body while knowing you are taking care of the key areas to you?

If so, I want to invite you to hop on a consult with me. It's absolutely free, no strings attached. You can book by heading to alishacarlson.com/contact

Mindset: The New Psychology of Success

In this episode I'm giving you my hot take on:

-Intermittent fasting for women
-Fasted cardio and fasted workouts for fat loss
-And The 75 Hard Challenge

I discuss the potential benefits and downsides to each as it relates to women's health overall, balancing your hormones, as well as over all mental and emotional health with each.

You'll also get high level tips and strategies to apply to each as it relates to your own lifestyle and personal goals.

RELATED EPISODES:

Improve your running game with these simple strategies from a run coach w/ Jen Steele
Food + Fitness Challenges: avoid these diet traps before your next challenge [REPLAY]

If you want to apply these and any other strategies we talk about on the show in a more personalized manner, head to alishacarlson.com to set up a FREE life audit.

This is where you'll get a customized step by step plan so you can begin implementing these and other tools to help you reach your health and fitness goals faster.

This week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it.

In this conversation we talk about proper fueling for your runs as a woman, recovery, weight training to help improve run times. As well as how to balance a running schedule with the daily hustle and bustle of busy mom life.

Whether you're a seasoned runner looking for ways to improve or you're a beginning runner who is looking for ways to get started on the right foot you will find so much value in this conversation.
Connect with Jen or learn more about working with her as your run coach:www.misadventuresofamarathoner.com misadventuresofamarathoner@gmail.com
www.instagram.com/misadventuresofamarathoner

**Ready to work on your relationship to food, exercise, your body and yourself? Tired of dieting, and want food to just feel easier? Do you find you often struggle with finding the balance of taking care of your family and yourself?

Look no further, if you're interested in learning more about working with me as your coach you can email alisha@alishacarlson.com or head to alishacarlson.com to book a free consult.**

In this episode we are talking about why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life.

So often I see my clients waiting to truly enjoy their lives, and themselves untilthey reach the goal.

If 99% of your life is lived between goals, why wait to feel confident in your body, and to truly live your life?

We also talk about:
- practical ways you can begin to live a more fulfilling and thriving life now.

-why waiting to live your life might actually be what is slowing down your progress on your goals

Helpful Links:
-For an almost daily dose of inspiration and motivation you connect with me on IG

-Ready to begin working on your relationship to food, but not sure you want to hire a coach yet? Grab The Mindful Eating Project FREE

-Want to learn more about the holistic, non-diet approach I use with my clients to help them create food freedom, feel more confident, and cultivate more balance between taking care of their families and themselves?

Hey 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!

Hey Friend!

This week we have a bite sized episode for you to help you create a solid workout routine for the days or seasons when you're short on time. This is perfect if you don't have (or don't want to spend) a ton of time working out, but still want a solid workout plan.

We cover the basics here, and if you want a more in-depth plan tailored to you, your goals, your body and your life, reach out to me personally to schedule a free consult.

At the end of the day, keeping it simple while focusing on the foundational movement patterns is going to win over anything that is highly complicated and takes too much time.

Are we connected on the socials yet?

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Sign up for your free consult here or to learn more about coaching with me.

Hey Friend,

Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work.

The relationship you have to yourself is the foundation from which every other relationship flows. It informs the way you think and feel, and everything you do.

This week I am sharing bits and pieces of that talk with you so you can begin implementing it today to make lasting changes in the key areas of your life so you can show up as the best version of yourself for what matters most.

If you're ready to take what you're learning here and apply it on a deeper level to your own life, you can learn more about my non-diet approach by heading to alishacarlson.com (where you can also set up your FREE consult)

Are we connected on IG and FB yet?

Hey Friend!

Welcome back for another episode of the Strong HER Way. Summer is slowly showing up here, but the messages to fix your body or get 'summer ready' have been coming at us for a while now.

This is a replay from an episode we aired almost a year ago to the day. And it is STILL so fitting for where we are at.

I talk with my client a lot about shifting their focus from the scale and needing to always see the external results to keep feeling motivated and excited while they work on their goals.

We work a lot on shifting to a more internal or intrinsic motivation, which ultimately helps you stay focused, committed, and motivated even when the scale doesn't budge or reflect all the hard work you've been putting in.

We also discuss the importance of shifting your internal sense of identity to match that of the woman who already has the goal you are working on vs trying to achieve the goal through the doing only.

If you've ever lost weight only to find yourself right back to where you started from, this is why--you identified more with the version of yourself at the higher weight. Or if you've ever tried waking up early while telling yourself you're just not a morning person. The behavior and the thought patterns don't align..yet.

Ready to get off the diet roller coaster for good?
Feel more comfortable and confident in your body today?
Want to stop the food fight and experience more food freedom?
If you answered YES to any of these head to alishacarlson.com to sign up for a free consult.

On this consult you'll not only get a step by step personalized plan and you'll also get insight as to why what you've tried in the past hasn't worked. (that right there is the worth the price of gold!)

Hey Friend, in this week's client Q + A, we are talking about other ways you can achieve a healthy and sustainable weight without tracking calories, how you can eat more vegetables even if you (or someone you know) are a picky eater, and how to navigate sweet tooth cravings without either feeling like you're always giving in or feeling deprived.

Ready to ditch the diet, find food freedom, feel more comfortable + confident in your body?

Sign up for your free consult by heading to alishacarlson.com/contact or to learn more about my non diet approach and to get started on this new chapter of your life today!

Hey Friend,

This week we are talking with money coach Sarah Jones.

Sarah is the owner of three businesses.
Keeping Up With The Joneses Financial Coaching/Consulting

Karmen and Lil Gimmy (our full time rv travel page)

He Brought the D (podcast and apparel company)

She is a multi-passionate creative who loves working with inspiring business owners and couples/individuals to bring peace, confidence, clarity, more effective communication and growth to your financial lives (both in business and personal) creating true financial freedom.

In this week's episode, we talk about how money and food habits are often related at a much deeper level, and how understanding your habits in one area can help you understand, and ultimately change your habits in both areas.

If you are in a place where you want to work on your relationship to money, reach out to Sarah to learn more about how she helps her clients create peace and confidence in their finances:

Website : www.keepingupwiththejonesesfc.com

Facebook : www.facebook.com/kuwtjfc

Instagram : www.instagram.com/keepingupwiththejonesesfc

Email : keepingupwiththejonesesfc@gmail.com

And, if you're ready to ditch the diet, create a healthy and balanced lifestyle that is truly sustainable in all of life's crazy seasons, feel more confident in your body, then you can schedule a free consult / learn more by heading to alishacarlson.com

Hey friend!
I'm so glad you're here with us this week for another amazing episode of The Strong(HER) Way.

This week we are dusting off one of our most played episodes talking all about....

morning routines, the power of them, and how you can create a morning routine that works for YOU and your jam packed schedule.

If you feel like you've just been going through your day getting tossed around, or you've tried setting up a morning routine in the past only to not see it stick, this episode is for you.

One of the most important things you can do when it comes to cultivating a more peaceful morning routine is to approach it with some flexibility.

You gotta learn to roll with the punches without getting knocked out of the game.

Grab your air pods, lace up your favorite walking shoes, and hit play on this episode.

Aaand, if you're ready to take what you're learning here on the show and apply it directly to your life and goals, I want to invite you to a free consult call with me to see if my non diet approach is what you've been looking for.

Head to alishacarlson.com to set up your consult.

Want to hang out on social? You can find me here 👇🏼
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Hey mama,

Do you find yourself in the throws of raising littles? (even if you aren't...yet, this episode still has some gold for you too 😘)

If so, then this episode is specifically for you IF you have felt like you have to workout at 5 am.

This week I break down why this is actually not the best time to workout as a mom with little kids, what you can do instead, and how you can make sure you are balancing taking care of yourself as well as your home, family, and work life as well.

I used to be so hard on myself, forcing myself out of bed no matter what to get to the gym by 5 am when my kids were little. I had no grace for the season of life I was in. I just thought this was the price to pay if I wanted to be fit and healthy.

Turns out, you can't sacrifice health in other areas for long without paying a price for it.

If you want to live a wholly balanced life, feeling satisfied and content in all areas, then you have to look at living your life with more intention, and less box checking.

This is one area to start with.

Mama, it's time to stop beating yourself up and to start living your life more fully and intentionally.

If you're ready to feel less like you're constantly sprinting in your life and more like you're on a leisurely stroll, then head here to learn more about my non diet approach to help you live a healthy, fit, and happy lifestyle in all areas.

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Hey Friend!

We have a monumental episode for you this week....

Our first ever guy guest makes his appearance this week.. Ironically, we recorded this episode one day after International Women's Day 😜.

Brad shares his experience not only as a fitness trainer specializing in fitness in the over 40 crowd, but also valuable lessons he's learned in his own personal pursuit of living a fit and healthy life well beyond his 40s.

He gives us powerful insight on what he WISHED he would have known back when he first started working out, and how he uses those life lessons to coach his own clients even better now.

Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within each of his gym locations.

Post-COVID, Brad had to focus more on online training and had started his first fitness podcast called Over 40 Fitness Hacks. He wanted the show to revolve around his passion of helping the over 40 crowd fight the aging process, while still having a social life.

I hope you enjoy the wisdom Brad brings to this episode!

Connect with Brad here:

www.Over40FitnessHacks.com

Podcast Over 40 Fitness Hacks

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Are you tired of thinking about food, your weight, and your body all day long?
Want to have more energy and time?
Ready to feel more confident in your body?

If you are ready to take the next step in your fitness journey--and never want to diet again, email alisha@alishacarlson.com to learn more about my non diet approach designed to help you heal your relationship to food, exercise, your body, and most importantly, yourself.

Everything flows from that.

Hey Friend!

This week I'm sharing with you THE #1 you should NOT stop weighing yourself.

I know, I know, this flies in the face of pretty much everything we've talked about over the past couple of years...buut, trust me, you're going to want to give this a listen.

When you were a kid, and got scared of the monster under the bed, what was the best way to defeat the monster?

Was it by hiding under the covers and just trying to pretend it wasn't there??

OR
Was it by grabbing your flashlight, your mom or your dad, and taking a look under the bed?

If you're like me, you probably tried option one first...then quickly realized it didn't actually do the trick of not being afraid anymore.

This is exactly what happens when you just decide to avoid the scale.

Now, I'm not at all advocating for you to weigh yourself daily and most definitely NOT multiple times a day.

What, I am suggesting is that you CAN use the scale as a tool, to your advantage.

If you're gasping in disbelief right now, hit play, and let me know what you think ;)

__________________________________________________________________________

If you're ready to STOP fearing the scale
Feel more confident in your body
Have a healthier relationship to food and exercise

I'm your gal. You can email alisha@alishacarlson.com to learn more

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Hey friend,

we've all had those mornings that don't go quite as planned.

The kids didn't sleep good.
You didn't sleep good.
You had an unexpected change to your schedule last minute.

And....you're completely thrown off.

Usually, we go 1 of 2 ways:

-either completely throw in the towel with a why bother attitude
-or we beat ourselves up.

The women I work with are no strangers to being hard on themselves and putting a lot of pressure on themselves to juggle everything perfectly all the time.

This all or nothing thinking doesn't only show up around food--it creeps into every area of your life.

This is just one more example of that.

If your mornings tend to feel stressful and a little chaotic, this episode is for you!

____________________

Ready to take what you're learning here and apply it directly to your own life?
Email alisha@alishacarlson.com to book your free consult

Want to connect?
IG
FB

Get The Mindful Eating Project FREE

Hey friend,

This week on the show we are interviewing guest expert Maja Miller. Maja is ametabolic health coach and functional diagnostic nutrition practitioner.

(A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. )

She then uses those results to create tailored and highly individualized protocols to reverse their symptoms.

As high achieving women, we are no strangers to doing everything full throttle!

Sometimes, this unfortunately comes at the expense of our own health and wellbeing.

if you, like me are a natural born achiever who prides herself in her hard work and accomplishments, then you won't want to miss this episode.

We talk about what adrenal fatigue actually is (and what it isn't), why it matters to you, how it might be showing up in your body through it's symptoms and practical ways you can work to de-stress your body's metabolism.

If you want to learn more about working with Maja you can do so here.

____________________________________________________________________________

Ready to take what you're learning here and apply it directly to your own life and body so you can begin to make healthier choices with ease while feeling more confident in your body?

If that's a heck yes, email me directly at alisha@alishacarlson.com to to learn more about my non diet approach to help you:
- create food freedom
- a fit + healthy lifestyle that fits into the rest of your life
- a sense of work/ life balance so you can show up as your best self in the key areas of your life.

Hey friend,

this week on the show we are talking about diets.

Now, you know I'm all about the NON-diet approach to food and fitness.

But, this is a common topic amongst the clients I work with, so I wanted to address it from my point of view.

Everyone wants to know what the best diet is for them because they are looking for the magic shortcut to whatever fitness/ health goal they are working on.

The problem is not necessarily the diet themselves, but the way we approach them.
Now, of course there are many diets that are and can be downright dangerous--

However, usually the issues with diets is the way they make you think about food.
Causing all sorts of disordered behaviors around food
Making you feel guilty for eating "bad" food, or deprived because you 'can't have x,y,z"

The only way you are going to know what type of diet works best for you and your body is by trying it out.

And, the only way to explore this without having the awful experience of dieting is by healing your relationship to food, your body, and yourself (which is what I help you with) so that you can make choices around food that are healthy and aligned with your goals that also allow you to just live your life.

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Your Free Gift 👇🏼
The Mindful Eating Project

Hey friend!

One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger.

If you've dieted for a while (or ever in the past) then you might have some fear around hunger.

It could look like:

being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated with the diet mentality

You may also find you have become accustomed to feeling hungry (and miserable) all the time..yet, instead of feeding your body, you suffer through the hunger until it goes away or is "time to eat".

Part of healing your relationship to food, is learning how to eat when you're hungry, and stop when you're not.

In this MVP episode, we breakdown how to understand your hunger, what it's trying to tell you, and eat in a calm, neutral manner---not ignoring your hunger cues, but also not overeating/ eating just to avoid ever feeling hungry.

Hunger is not a bad thing, it's just your body's way of letting you know it needs some food. Using the strategies from this episode will help you make peace with feeling hungry, not treating it like an emergency, and will help you honor your body with food (by not over or under eating).

If you like what you hear, please leave us a review.

And, if you are ready to take what you are learning here and apply it directly to your body and life, email alisha@alishacarlson.com to get started.

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The Mindful Eating Project

Cravings.

We all have them.
Some are really intense.
Others are quieter, more subtle.

All of them feel like an emergency in the moment. We can feel powerless against them.

Not knowing how to say no to them without using will power, feeling deprived, and restricted...to the point, we just end up caving to them.

Will on the surface, cravings and urges seem like a sign of your failing will power. They're not.

There can be a few different reasons you're experiencing cravings:

-mental/ emotional stress
-your hormones are out of check
-something is off with your gut

Understanding what a craving/ urge is and where it comes from will help you handle them without relying solely on will power, feeling deprived/ restricted, or always caving to them.

This is just one of the many things I help my clients with on a daily basis. If you want to take what you are learning here and apply it directly to your body, life, and goals, I can help with that. You can set up a free consult by either emailing alisha@alishacarlson.com or messaging me directly on IG/ FB.

Want daily inspiration? Come follow me on IG

Get access to The Mindful Eating Project FREE

Are you waiting on the scale or weight loss BEFORE you feel more confident in your body?

I know this was a trap I was caught in for years...the scale literally ruled my life. I would hop on each morning, if the number was "good" --meaning it hadn't gone up or perhaps had even gone down a bit, I could have a good day.

If on the other hand, it went up (or didn't change despite my hardest efforts)... I was doomed to have a bad day. Usually being more strict with myself..or feeling totally defeated and just saying screw it--why even bother.

This was an exhausting emotional roller coaster I rode for years.

Today's episode features an interview with Maggie Powell. Maggie and I recently teamed up on The Ditch the Diet Summit.

Maggie is a certified health and life coach, specializing in mindset. She struggled for years with low self-esteem, negative self-talk, lack of confidence, and body dysmorphia. Through her own mindset work and self-exploration, she has developed a healthy, loving relationship with herself. Now, she's passionate about helping other women find peace, confidence, and self-love for themselves.

Her goal is to help other women find the same success that she has, but on a shorter path. She works with clients 1:1 and in group coaching through The Clarity Catalyst, an 8-week journey in mindset and emotional intelligence.

If you want to connect with Maggie further, you can check out what she is doing below

Website: https://www.healthyhappyher.com/

Train Your Intuition: https://healthyhappyher.ck.page/intuition-workbook

Facebook Group: https://www.facebook.com/groups/healthyhappyher

Hey Friend!

We know meal planning and prepping ahead of the 5'oclock dinner hour is helpful. But, if we are being honest, we also kind of hate it..

we hate feeling like we are eating the same thing over and over again
wasting food because we made too much
or buying ONE ingredient for one recipe and having to throw the rest of it away.

This week, I share with you my top tips to make meal planning and prep quick and easy (PLUS, I throw in some quick and dirty coaching to help you overcome your own brain's objections when it comes time to eat what you've planned/ prepped)

________________________________________

Register for the Ditch the Diet SummitReady to make friends with food and your body? You can sign up for a free chat with my by emailing alisha@alishacarlson.com to see if my non diet approach is right for you.

When you think about yourself or your body, what is the first thing that comes up?
If you're like the majority of the women I've worked with, it's usually not the most kind or loving thing.

We are pretty good about noticing all of our body's flaws and ways it needs to be 'fixed' or improved.

For many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.

In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.

If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Hey 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.

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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

grab your free ticket to the Ditch the Diet Summit happening February 17-19
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.com
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FB

Hello friend,

Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift.

Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has channeled it into helping women rock the peri-menopausal years.

She uses a lifestyle medicine approach with her clients, and offers great encouragement to all women.

In this episode we talk about what exactly menopause is, the peri menopause years, and we get into some practical ways you can begin to support your body through food, exercise, stress management, and other lifestyle factors.

If you want to learn more about Gennev or contact Stasi directly, you can do so here:
Stasi@gennev.com

www.gennev.com

And...

if you've been listening to the show, applying what you've been learning, and are ready to take it deeper in your own life, you can email alisha@alishacarlson.com to get started.

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Hey Friend! We are officially one week into the New Year!

I know this time of year usually starts with a ton of hype around goals you've set for yourself. But, if you're like most people who set goals at the beginning of the year, come mid March, you've all but given up.

Not this year, sister.

This week on the show I am sharing with you some of the biggest takeaways I've learned from experience of working with other women to achieve their goals as well as from my own, and I've taken what I've learned from other experts and have of course put my own flavor on them.

If you feel like you're constantly setting the same goals, the same way, only to find you never reach your goals, then this episode is for you!

They say the definition of insanity is doing the same thing over and over again but expecting different results.

If the way you've been approach your goals, health, and fitness or otherwise hasn't worked for you, then it might be time to upgrade your goal setting strategy.

And, if you KNOW having someone in your corner to help hold you accountable and trouble shoot when things don't go your way is what you're looking for, I can help. Message me on IG or FB or email alisha@alishacarlson.com to set up a free chat.

Hey 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.haasbroek

**Ready 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.**

Hey friend,

Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around.

Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs all the time.

You find yourself looking for something to just feel easy---and often it's food.

You grab whatever sounds good in the moment.

Whatever is easiest, quickest, and most convenient. Even if you know it's not what will make you feel the best or what supports your goals the most.

Often, you find yourself feeling stuck, like you're lacking motivation to do anything for yourself.

You want to, but, you just don't see things changing.

You've tried things in the past. You start strong for a bit, but when the results don't come fast enough, you call it quits.

This week we are talking about some practical ways you can begin to find yourself apart from motherhood and your work.

Want to learn more about the non diet approach I teach my clients? If you're ready to break up with dieting forever, create food freedom, fitness, and life transformation, email alisha@alishacarlson.com or message me on IG / FB

Hey friend! Happy Monday.

This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves.

They've tried 'just getting up earlier' only to find their kids also get up with them..(I've been there) A lot of the time they just end up feeling more frustrated and annoyed. And still not exercising or making healthier choices around food.

It's time we ditch the idea we have to make all of the changes at once. That you have to do it all perfectly, and that you need your day to go according to your plan in order for you to be successful in this area of your life.

You'll be the most successful at this when you:
- drop perfectionism and all or nothing thinking
-do what you can do each day
-stop putting pressure on yourself to make all the changes all at once
-and, you focus on making small changes, consistently.

Share this episode with another busy mama who needs to hear this!
And, if you're ready to take what you're learning here on the podcast and apply it deeper to your own life and goals, message me on IG or FB or email alisha@alishacarlson.com to learn more about my non diet approach to help you create food freedom and feel more confident in your body + your life.

This week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes.

I've gathered a few of my best strategies to help not only survive the holidays, but come out even thriving through them as well.

If you're ready to do the holidays differently around food and drinking, this episode is just for you. And, if you're ready to take what you are learning here and apply it even deeper to your own life, you can email alisha@alishacarlson.com or message me on IG or FB to learn more about my non diet approach to see if it's right for you.

Hey friend!

This week we are talking about how you can quickly get back on track after failure.
For some this might look like going through a period of time when you skip all your workouts. Or maybe you find yourself over eating at every meal, eating more sweets than usual.. The list really could go on and on. It's different for each of us.

Here's the deal though:

Failure is part of the process.
What you do after is what counts.
Any goal you are going after in any area of your life will require you to try things, and most likely fail...a lot before you actually start succeeding.

For most of the clients I've worked with the thing that tends to keep them stuck the longest is beating themselves up and being so hard on themselves.

In this bite sized episode I share one of the most powerful strategies you can use the next time you fall off the proverbial wagon or get off track.

In fact, I just had to use this exact strategy in my own life!

Ready to work together?
Email alisha@alishacarlson.com to set up a free consult.

Come connect with me on IG and FB

Hey Friend, do you often find it hard to 'fit' exercise into the busyness of the rest of your life?

If so, you're in good company. I would say one of the top things my clients want to work on when we start working together is how to squeeze exercise into their chaotic and crammed schedules.

Often times, it already feels like you're juggling so much, and maybe it really just doesn't feel feasible to schedule in an hour long workout.

This week, we have a special guest to help you figure out how you can strategically make room for exercise and more daily movement without stressing yourself out in the process.

We also touch on:

Exercise for PCOS
Exercise for perimenopause
Healing your metabolism
Intuitive movement
Cyclical movement

Michele Riechman is an expert health coach & personal trainer with her doctorate in physical therapy, 200-hour yoga certification, and PN Level 1 Nutrition Certification.

She helps moms who have put themself on the back burner reclaim their health, get in shape, fit back into their clothes, & optimize their metabolism without dieting or calorie counting, so they can increase their energy & feel confident in their body.

If you want to connect with Michele, you can check out her free exercise challenge here.

Calories. This one little word drums up all sort of feelings and thoughts for women around the world.

For many of us, at one time or another, we've made our food decisions around them all in the pursuit of weight loss.

We've spent countless hours counting them, trying to balance them, and agonizing over them.

But, does calorie counting actually work long term for sustainable weight loss/ management?

For a small percentage of people, it does. However, for a majority of the population it does not.

In this week's episode I break down some of the main reasons calorie counting fails you, and offer some advice on what to do differently.

If you want to know why calorie counting isn't a sustainable solution for weight loss long term, tune into this week's episode and be sure to share it with a friend who is struggling with this as well.

Ready to ditch the diet, feel good in your body, and just know how to eat for your body and goals without a ton of food rules and restriction? I can help. Email alisha@alishacarlson.com to learn more.

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The Mindful Eating Project

We've all likely engaged in a conversation either about our own body or another woman's body in a way that wasn't exactly helpful or healthy.

For many years, the internal story I was telling me about myself and my body was mostly negative and harsh.

I grew up hearing influential women in my life talk negatively about their own bodies and those of other women almost daily it seemed.

This kind of behavior is quite normal..especially for women.

It's also damaging--not only for the recipient of the negative comment, but also the giver.

Our words matter, both the ones spoke inside our head as well as outside.

Rewiring the way you think and talk about your body and other women's bodies is so liberating. We are not in competition with anyone else. And, no one benefits from this.

Ironically, even "positive" comments on other women's bodies can be harmful to their mental and emotional health. And, could unintentionally reinforce unhealthy behaviors around food and exercise.

We talk about all that and more in this week's episode.

Ready to feel better in your body and your life?

Maybe you've noticed you don't quite take care of yourself the way you seem to be taking care of your loved ones or your work. You notice how easy it is to forget about your own needs because you're so busy trying to meet everyone else's.

If you want to learn how to balance the key areas of your life while working on your relationship with you, then email alisha@alishacarlson.com to learn more about how working with me will help you feel more confident in your body and your life.

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The Mindful Eating Project

All or nothing thinking when it comes to food and exercise is so common.

We like to think in black or white, all or nothing. This might look like you skipping your whole workout just because you didn't have the time to do at least part of it.

or eating the whole chocolate cake just because you had one slice (and it wasn't on your diet or your food protocol).

When we break it down like that, it really doesn't make a lot of sense, but left to our default thinking and behaving, this is often what we resort to.

This week I am showing you how to overcome all or nothing / black and white thinking in a way that is simple and doable.

You don't have to rely on your will power or try to beat yourself into submission to 'behave' or 'obey' yourself.

Rather, it's all about getting to the root cause and learning how to do what you can do in any given moment by rewiring your thoughts and ultimately your behavior.

Doing a little bit--and working with you have-- is better than doing nothing 100% of the time any day of the week.

If you're ready to take what you've been learning here and apply it on a deeper level to your own your life, then email alisha@alishacarlson.com to set up a free consult.

Let's connect:

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Hello friend! This week we are talking about burn out (which unfortunately happens in both work and life). Some women are naturally more prone to experiencing this---they tend to be the Type A, high achieving, driven kind..

Burnout can feel like being super tired and exhausted all the time.

Wanting to 'check out' and just zone out on Netflix or social media.

You might find you are less motivated to do stuff in your business, around the house, and even for yourself. Things you once enjoyed can feel like such a burden.

It's almost like life feels so overwhelming, you just shut down: mentally, emotionally, physically.

As a natural born 'doer' and highly ambitious woman I used to work myself until I reached this point.

And, as you'll see so did our guest, Maria Stoyadinova...until she learned there really is power in resting.

It doesn't slow you down, but actually can be the missing ingredient for many women.

More about Maria:
**I spent the vast majority of my life pushing myself to overachieve. And to do everything perfectly because, to me, any small misstep was equal to undoing years of hard work.

I rarely felt like I was doing enough or was good enough and craved more and more of that external validation to make me feel OK about myself.

I had a deep craving for more space, less pressure, and more rest for as long as I can remember, but I thought giving that to myself would mean undoing everything I’d accomplished and really just letting my life and myself go.

Connect with Maria on Instagram****!

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Hey friend!

Tell me if this sounds familiar....

You have a health goal set for yourself
You are planning to start making some changes to the way you're eating by following a new diet
You've got your workout plan all lined up.

Maybe you get started strong for a few days or a couple of weeks.

You're seeing some progress...but, it's not happening fast enough. You feel miserable and hungry all the time.

Before you know it, you slip up..then, it's totally off the wagon for you again.

You're wondering if there is an alternative. A way that you can actually stick with these healthy changes you want to make without feeling like you can't also live your life.

The answer, in a nut shell, yes.

You can create a healthy lifestyle without it feeling hard, heavy, and depriving.

On this week's episode, I am sharing an interview I got to do on another show.

I'm helping you create a healthy, balanced lifestyle without obsessing over food, the scale, or calories.

Ready to work with me? You can email alisha@alishacarlson.com to set up a free consult to learn more about my non diet process and see if it's what you've been looking for.

Come hang out with me on IG @alishacarlson_

Do you find yourself consistently overeating?
Maybe you have been trying to eat the 'right' amount for your body without counting or tracking your calories/ macros, you've tried the portion control thing...

and you have found you either end up feeling hungry all the time or you overeat. It's like there is no middle ground.

Overeating, like most other behaviors around food can be a learned habit/ behavior.
This is great news, because it then means you can unlearn the behavior and change the habit.

This week we are highlighting 3 of the main reasons we tend to overeat. Plus I'm also giving you some practical advice you can implement at your next meal.

While the strategies are nice, true and lasting change happens on a deeper level. It goes beyond simply saving part of your meal for later or eating off a smaller plate.

Our habits and behaviors are complex with a few moving parts.

One of the best ways to change your behavior for the long term is to understand it at a deeper level, and change it at the root.

Much like weeding a garden, you are more effective when you get to the root. So it goes with everyday change as well.

If you are ready to take what you are learning on the show and apply it to your life on a deeper level email alisha@alishacarlson.com to set up your free consult today.

Hey Friend!
Sometimes diets are obvious, other times, you might be dieting...thinking it's just a healthy lifestyle / lifestyle change.

In this replay, I show you how to spot the difference.

I am a firm believer you can do the exact same thing, but from different heartspaces and yield entirely different results.

If you're tired of constantly feeling like you're struggling with the scale, controlled by food, and never feeling like your body is quite 'good enough', then not only is this episode for you...

BUT, it might also be time for us to work together.

Healing your relationship to food and your body is just the beginning. Learning how to eat without having to follow food rules or diets is possible, and so much easier to do when you're not trying to figure it out on your own.

If you're interested in exploring what that looks like and whether or not my non diet approach is right for you, then you can email alisha@alishacarlson.com to set up your FREE consult.

Are we connected yet?

Let's hang out on IG or FB

Hey friend, this week we are diving into an Intuitive Eating principle and a non diet foundational skill.

Coping with your BIG (and often negative) emotions without turning to food.

There are seasons in life where this might seem easier to do than others...

Perhaps before kids, you had extra free time you could take just for yourself to go for a long walk, a run, or take a nice long soak in the tub.

Maybe with your new work schedule + running a family there is no 'you' time left...let alone time to even hear yourself think.

Regardless of the season you're in, it can be tricky to do the work of feeling your feelings all the way through instead of turning to the quick fix food provides.

Ironically, on the back end, you can't ever really escape those feelings.

They just keep coming back (usually stronger) until you get to the root and deal with them at the source.

In this bite sized episode I share some practical strategies for what this looks like as well as how you can get to what is driving these negative emotions by understanding where they come from and why they are here.

**Ready to take this work and apply it even deeper in your own life to create a truly healthy lifestyle...not simply a diet that is masked like one? Email alisha@alishacarlson.com to set up a free consult.

Let's connect: IG*FacebookThe Mindful Eating Project*

Hey Friend,

Today, we are talking about a heavy topic that is near to my heart. As someone who dabbled in an eating disorder as a teen and then went on to have a broken and disordered relationship to food in my adult years, I am super passionate about helping our sons and daughters grow up to be healthy and have healthy relationships to food and their bodies.

We are joined by Susan Landers who navigated this very thing with her own teen daughter. Susan shares her wisdom and experience as a mom, gives us some signs to look out for, and sheds some advice on what to do if we find ourselves facing the same thing with our own kids.

A little info on our guest today:

Dr. Susan Landers is a neonatologist who worked full-time in the NICU for over thirty years and raised three children to young adulthood.

She achieved many academic and professional accomplishments, and she encountered challenges along the way, both in her career and in her mothering.

Her children presented her with common problems and some not so common, such as dyslexia, ADHD, and an eating disorder.

Susan suffered through one particularly difficult period during her midlife, after the birth of her third child, that propelled her to make specific choices and a career change.

She loves to tell stories that reassure younger mothers to know that they, too, can become a “good enough mother” especially if they work full-time.

She supports mothers with her social media posts and her blog. Her new book is “So Many Babies: My Life Balancing a Busy Medical Career and Motherhood.”

To learn more about Dr. Landers and her work now or to find her book visit her website:
https://susanlandersmd.com

If you've experienced a rocky relationship to food and/ or your body and you're ready to make peace with food and the scale I want to invite you schedule your free consult today. Email alisha@alishacarlson.com .

Are we connected yet?

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Hey friend!
This week, we are talking all about making peace with your body through healing your relationship to it.

If you've ever struggled with what your body looks like, have had nasty things to say about it, and have gone to extreme measures to shrink it, 'fix' it, or change it all in the pursuit of finding your worth or your value there, then you won't want to miss this episode.

It's not uncommon to think that if only...
you lost weight
your body was a different shape/ size
your body looked different, more ideal

then you would feel happy, confident, and good in your body.

I'm here to tell you as someone who had reached all of her physique goals at one point in her life--being the leanest and lightest I had ever been, I still wasn't happy with what I saw in the mirror.

It still didn't feel like it was enough.

If you find yourself constantly struggling with the scale, food, exercise, or feeling confident in your body this episode is for you.

PS:
If you are ready to dive in and take this work deeper, then it's time to set up your free consult. You can email alisha@alishacarlson.com to get started on your own non-diet journey.

Are we connected yet?

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Hello Friend,

This week we are pulling one of our first episodes to share with you!

If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you.

The burden of trying to do everything perfectly can be heavy and cumbersome.
Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consuming.

If you're ready to ditch the perfectionistic thinking...which also looks like the all or nothing mindset ---meaning you're either all on and doing it 100% or you're all off, then listen in.

And, if you're ready to apply this to your own life, you can email alisha@alishacarlson.com to learn more.

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Food cravings.
We've all had them at one point or another.

They come on for a variety of reasons.

2 of the most popular seem to be:

When you're super restrictive around food. You have a lot of food rules, 'good' and 'bad' foods, and a lot of 'off limit' foods.
When your blood sugar/ hormones are out of whack

You know that feeling when you're just trying so hard NOT to eat the thing?

It feels like you're just white knuckling it.
You try distracting yourself with other things...but thoughts of the food keep bubbling up begging you to just give into the craving.

It feels like a constant battle between you and food.
This is exhausting, and you know it's causing real problems in your life.
It feels like you're constantly either thinking about the food you want to be eating, or you're beating yourself up for blowing it again.

It doesn't have to be this way.
You can learn how to navigate your food cravings without always giving in to them, without beating yourself up, and without relying on your willpower.

I'll show you how.

_____________________________

Ready to create food freedom, a fit and healthy lifestyle, and total life transformation?
Email alisha@alishacarlson.com to get started with a FREE consult.
_____________________________

Let's connect:

@alishacarlson_ (IG)
@thealishacarlson (FB)
___________________________
Grab The Mindful Eating Project here.

Hey Friend,

Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad.

Rachel helpswomen, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives.

If you've been feeling like your life is too hectic, chaotic, or 'messy' and you find yourself constantly worn out from all the things filling your mind, calendar, and your home, this episode is for you!.

You can connect with Rachel to learn more about working with her:

https://www.instagram.com/rachel_olstad/
https://www.facebook.com/groups/thesimplifiedlifegroup
https://workwithrachel.as.me/free-consultation-call

______________________________________________________
I know you're busy..between running your business, your life, and your family. It often times feels like there is little left at the end of the day to even think about taking better care of yourself.

On top of that, you find yourself constantly thinking about food...your weight...and what you look like. You might even notice you're treating you like a punching bag.

If you're ready to say adios to the constant thinking about food and stressing over the scale so you can have more time and energy for the people and things that matter most, email alisha@alishacarlson.com to set up a chat.

It's time to stop dieting and start living.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey Friend!
Welcome back to another episode of the show.

This week we are talking about morning routines. This, by far, is one of the most popular things I end up working with my clients on.

Morning routines have the ability to set the tone for the day, and to put you in a mental and emotional space that feels calmer and less reactionary.

Not to mention, it can be a great way to stack habits that you've maybe been having a harder time implementing otherwise.

There is no one-size-fits all. And there is no right way to do a morning routine.

I'm sharing with you some tips to create a morning routine that works for you and that you'll be able to stick with.

PLUS sharing ONE major mistake I see people make when it comes to dialing in their morning routine.

________________

Are you ready to take this work and apply it on a deeper level in your own life? Maybe you've been listening for while, half way doing what you're learning...but you know your results would be so much better if we were actually working together. If that's you, I want to invite you to work with me. You can email alisha@alishacarlson.com to learn more.

_________________
Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ GRAB The Mindful Eating Project FREE

Hey friend!
Welcome back for another episode.

This week we are doing another client Q+ A:

Help!

I feel like i'm either always hungry or I eat to beyond stuffed.

It's like there is no middle ground.
When i'm being good and following my meal plan, I usually always feel hungry after I get done eating..but in a moment of weakness when I say to heck with my meal plan, I find myself eating until I am so stuffed.

I'm just so tired of feeling hungry all the time. But I also feel so guilty and mad at myself for stuffing myself until I'm uncomfortably full.

If you can relate, this episode is for you.

Often times, it can be a simple fix of simply adding more food throughout the day. Other times, it can be that your relationship with food needs a little TLC.

And most often, it's both.

If you want to learn more about my non diet approach to food/ exercise, and lifestyle change so you can stop riding the diet roller coaster, email alisha@alishacarlson.com to set up a chat.
__________________________________________________________

Are we connected yet?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_The Mindful Eating Project (my free gift to you)

Hey friend!
Welcome back to The Strong[HER] Way. This week, we are dusting off an episode from last year.

Night time eating/ using food as a 'break' from daily life and strong emotions is something I see quite often with my clients when we first start to work together.

Then they get frustrated with themselves that they aren't losing weight no.matter.what.

Often times these 'bad' habits around food are simply the symptom to something else happening under the surface.

This isn't something that will power alone will fix.

Rather, you need to figure out what is driving the night time eating, and solve for that.

This week, I walk you through exactly how to do that.

Whether you've just gotten to the party or you've been around awhile...

**if you are tired of dieting--starting over again, feeling deprived around food, and beating yourself up ---I want to help you break up with dieting, heal your relationship to food and your body...so that you can be the woman you want to be in your life.

Email alisha@alishacarlson.com to set up a chat to take the next step of creating food freedom and life transformation.**

Are we connected yet on social? If not, come find me and say hello! I love hearing from you.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey, hey! Welcome back to the show.

This week I am speaking with friend and special guest, Omega Zumpano. She and I share many things in common, particularly our love for helping other women feel stronger in their bodies and more empowered in their lives.

We were both also former competitors in the fitness world.

This week we are having an honest conversation about the good, the bad, and the ugly of the fitness world, what we are doing now, and how we are helping other women navigate the oft confusing and potentially even unhealthy world of fitness and food.

Omega now spends her time empowering female personal trainers to confidently optimize their clients hormones so that they can serve more women effectively.

You can learn more about what she is up to here:
Website -

https://fitnessflowmethod.com/confident-menstrual-cycle-coach-academy

YouTube - FitnessFlowMethod
IG - @fitnessflowmethod

And, if you like this show, please share it with someone who could use this message too and leave us a review to help us get in front of more people.

**Ready to ditch the diet mentality around food and exercise so you can finally feel good in your body, know how to feed yourself without the stress of counting and tracking your food all the time?

I can help you. Simply email alisha@alishacarlson.com to set up a chat to see if my non diet approach is right for you.**

Let's connect!

FB: @thealishacarlson

IG: @alishacarlson_

Hey friend! I hope your week is off to a great start...
This week we are talking about body ideals and swimsuit shopping.

Eeeck.

Society likes to tell you what your body should look like.
Why it's your fault you aren't there yet, and what you should do to fix your body.

If you've ever struggled to feel good in a suit or heck in your own body this episode is for you.

And, if you're ready to feel good in your body, have a healthier relationship to food, exercise, and your body, I can help. email alisha@alishacarlson.com to set up a chat.

Let's connect!

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Hey Friend! Welcome to another week and episode of The Strong[HER] Way. This week we are joined by guest Nicole Hill who specializes in stress and really helping women heal their relationship to stress.

Contrary to what you might think, not all stress is 'bad' or should be avoided. In fact your body needs a little stress to stay healthy and get stronger.

The problem comes with how we are looking at the stress we face , how we are coping with it, as well as how much stress we are under over long periods of time.

So, if you're like the rest of us, and find yourself constantly putting out fires in your life, trying to navigate the different demands on your time and energy, and you want to learn how stress affects your body and how you can use stress to your advantage, you're in the right place.

Grab your favorite drink or pop in those earbuds and head out for a walk while you listen in this week.
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A bit about our guest Nicole Hill:
Nicole helps busy women build strong bodies and minds so they can live their best life with energy and confidence.

She has 17 years in the health and fitness industry as a personal trainer, corporate fitness manager, and now online fitness coach.
Nicole strongly believes that a woman is only as strong as her foundation. Her aim is to teach women how to lift weights and support their body's needs.

Connect with Nicole:
Email: nicole@nicolehillcoaching.com

Instagram: https://www.instagram.com/nicolehillcoaching

Facebook:https://facebook.com/nicolehillcoaching

TikTok:https://www.tiktok.com/t/ZTdTvF4CY/
______________________________________________________

Ready to ditch the dieting, finally feel good in your body while creating food freedom, fitness, and overall life transformation, you can set up a time to chat with me by emailing me directly alisha@alishacarlson.com or DM me on IG/FB

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Hey friend!
This week we have a great episode for you. One of the most common things I see in the work I do with my clients is a fear around specific foods, and really it's more of a fear that they can't be trusted with that specific food.

They think that once they start eating some of it, they have to eat it all or at the very least eat it until they feel sick.

This often times stems from intense feelings of restriction and deprivation that are imposed on you by diets and their food rules.

This week I am showing you how you can start to heal your relationship to food and begin to trust yourself around all foods.

No more feeling like you're white knuckling it around the chips, cookies, or ice cream. No more feeling like once you start you can't stop. No more feeling like a total failure for 'doing it again'.

You can learn how to eat all foods in the amounts you want without feeling like you've lost control, manage urges or cravings, all while feeling good in your body. I can help. If you want to learn more, you can email alisha@alishacarlson.com

Let's connect:

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Grab The Mindful Eating Project Free

Hey Friend,

this time of year is filled with messages about getting your body 'summer/ bikini' ready. often times it can feel like you can't enjoy your summer (or your life) until your body looks a certain way or is a certain weight.

I'm here to tell you otherwise. You can (and really should) be enjoying your life right now, in the body you've got. This week we dive into ways you can start to enjoy your life more now, while also shifting your focus from being 100% all about what your body looks like/ your weight.

Plus we dive into the benefits of shifting your motivation from being purely weight focused to a more internal motivation that doesn't wane when you don't see the scale moving as quickly as you want it to.

Cheers to making this summer the best one yet without obsessing over the scale, food, or what your body looks like in a bikini.

Listen, I know how challenging it can be to do this work on your own. If you're ready to take this work deeper and apply it to your own life to create life changing results forever, I can help. Simply email alisha@alishacarlson.com to learn more about working with me 1:1. We will not only work on body image issues, but we will also work on creating a healthier relationship to food and exercise which makes changing your habits in these areas so much easier.

Plus, as you're working on healing your relationship to yourself, your other relationships will benefit too, because how you feel about and treat yourself matters and bleeds into every single other area of your life too.

Are we connected yet?

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Grab the Mindful Eating Project for free here

Hey friend,
This week, we are pulling an episode from the archive.

Meal prep and planning is something that can easily feel like a chore and just another to do on a very long list.

often times we feel like it's something we have to do. It can feel super restrictive and heavy.

In fact, there was a period of time where I felt like i needed to take a step back from it all together.

I had been so regimented and strict with my meal planning and prep for so long, I just kind of burned myself out.

It was almost like I needed a vacation from that lifestyle. Enter, the honeymoon phase of my more Intuitive Nutrition Journey.

In some ways it felt like total freedom to eat whatever I wanted whenever I wanted to. To not plan meals or do prep.

But, over time it started to feel a little more like a burden to decide moment by moment what to eat. And I felt like I was wasting time thinking about food that could have been better used elsewhere.

Use this reframe if you've been rebelling against yourself by not meal planning or prepping, and you realize it might be time to bring a little structure back into the mix, this episode is for you!

If you want to apply the concepts I teach here on the show to your own life on a deeper level, I want to invite you to work with me. You can email alisha@alishacarlson.com. We will take all of this material and apply it directly to your life and current issues around food and exercise.

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey Friend!

Do you struggle with the fear of certain foods?
For me it used to be the carbs and the sugar.

I was 100% convinced they would either make me fat or make me sick. Thank you #dietculture.

The fear mongering in the diet, fitness, and health space is crazy. And, truthfully, it isn't all that helpful.

I am all for us feeding our bodies well, and I do believe that eating mostly whole foods with minimal processing is one of the best ways we can do that.

However, that doesn't also mean there can't be room for foods that don't fit that description either.

Having a healthy relationship to food gives you the freedom to eat all kinds of food in the amounts you want--no more feeling controlled by foods or your cravings/ urges.

And, that is exactly what we explore in this episode.

If you're ready to take what you're learning here on the show and apply it at a deeper level to your own life and body, email alisha@alishacarlson.com to book a free consult.

And, if you want to connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hey friend!
Food intolerances can be so annoying and frustrating. We can end up feeling like there is so much restriction and deprivation around some of our favorite foods. If you've ever dealt with a minor (or major) intolerance, then you know how challenging they can be.

Food intolerances are on the rise. I have many thoughts on this--one of the major ones being our food sources as well as our lifestyles. However, sometimes your body will react to certain foods because of environmental or gastrointestinal issues as well.

Commonly, people think they just need to stop eating the food that is causing the reaction. But, unfortunately, your body reacting to a food is really more of a symptom to an underlying cause.

This means, you could cut out the foods your body is 'intolerant' to without actually getting to the root cause. This also means that you're likely to just become intolerant to more foods over time.

This week on the show we are joined by 2 guests and are doing a live case study with Dr. Anya Szigeti and Laura Stewart who suffered from many intolerances until she took her health in her own hands and worked to resolve her food intolerances at the source.

Connect with Dr. Anya Szigeti:

CEO & Founder of Back to Health Functional Medicine
DrSzigeti@backtohealthfunctionalmedicine.com
Website: www.backtohealthfunctionalmedicine.com
Appointment Booking: https://backtohealthfunctionalmedicine.janeapp.com/
(727) 902-0163 (w)

Best-Selling Author - "You Can’t Outrun Your Fork”
youcantoutrunyourfork.com
youcantoutrunyourfork@gmail.com

Founder of The Szigeti Method
facebook.com/theszigetimethod

Facebook.com/groups/naturallymovefromexhaustedtoenergized

Laura Stewart is the host of Barista Talks you can learn more about her or connect with her here:
@bylaurastewart on Instagram

bylaurastewart.com (business/copywriting)

Barista Talk podcast (Anchor: https://anchor.fm/baristatalk, Apple: https://podcasts.apple.com/us/podcast/barista-talk/id1553479962, Spotify: https://open.spotify.com/show/0GIp5HtoGXhPAE2EpyApAQ)

What do you think about yourself? About your body? Your weight?

If you're like a majority of women out there, changes are your thoughts about you/your body/ your weight aren't great.

you might beat yourself up. Think that if you just lost a few pounds or looked different, then you'd be confident and feel good in your body.

The reality is, it's only your thoughts about that magical number on the scale or your thoughts about a body that looks like your ideal body.

The way you interact with food, exercise, or pretty much any other area of your life has to do with how you are currently thinking about yourself and your body.

This leads to us often setting goals from a place of desperation, hurry, and frustration rather than from excitement, joy, contentment, and peace. We somehow think that we are less than until we reach that goal.

I fell into that trap--believing the lie that if my body looked a certain way or were a certain size, then I'd be happy, successful, fulfilled. My marriage would be better, I'd be a better mom. I'd feel more confident, etc.

Sadly, I reached the goal and was still disappointed. I brought all of my icky thoughts about myself with me into the smaller, leaner body.

I was still insecure. Still comparing myself to other women. Still judging my body harshly.

And, because my relationship to myself wasn't super healthy, I did things that ended up being more harmful than helpful.

If you're simply running your default way of thinking about your body and yourself, it's time that story got an upgrade.

That's exactly what we talk about this week on the show.

If you're ready to feel at peace with food and your body, I can help.

Food doesn't have to be confusing or hard. You can learn to eat without guilt or binging. You can feel good in your body now, without waiting for the number on the scale.

To get started, email alisha@alishacarlson.com

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Food guilt is a common thing my clients struggle with when they first start to work with me.

Often times they feel SO for ‘cheating’ on their diets and eating foods they don’t think they’re supposed to have or for eating more than they wanted to.

Instead of learning from it, usually they just try harder NOT to give in next time.

This usually backfires.

There are essentially 2 ways you can look at food guilt:

Comes from food being a moral issue— with “good” foods and “bad” foods.
When you behave in a way that doesn’t align with your personal goals, your values, or the woman you are working to become.

We dive into each of those on a deeper level. And, I break down The Behavior Triad, a tool I use with my clients to help them change their habitual behaviors on a deep level. Ultimately using their brain's autopilot feature to their advantage instead of it being used against them.

Ready to take what you are learning on the show deeper? You can email alisha@alishacarlson.com to get started.

Let's hang out:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Oh, and don't forget to grab The Mindful Eating Project FREE here.

Hey friend, does this sound at all familiar?

HELP! I feel like I'm so good all day, then get home at night after a long day of work and just can’t stop eating. I eat pretty good for the most part, but there are times I just find myself on the couch with a bag of chips binging Netflix and don’t know how to stop this habit.

It’s not uncommon for us to cope with stress late at night when we finally start to slow down. For most of us, we have been going busy all day long without much time to recognize we are even stressed out.

By the end of the day, the stress has caught up to us and what willpower you had is gone.

For each of us, we learn different ways of coping with stress. In the short term all ways help us—by taking away the immediate feeling of stress.

Some ways end up only delaying the stress.

In this weeks’ replay, I am sharing 2 tools to help you ‘break’ “bad” habits around food (or really any other vice you might have).

If you’ve tried all the other habit changing hacks out there with little to no luck, then you’ll definitely want to tune it.

The tools I am teaching you not only help you interrupt your habit loop (which is powerful in and of itself), but they help you understand why you’re going to that food / habit in the first place so you can begin solving it at the root cause.

If you're ready to take what you're learning here on the show deeper and apply it to your own life with the help of a coach, email alisha@alishacarlson.com to learn more about how I help my clients break up with dieting and learn to live a truly healthy and sustainable lifestyle without feeling deprived or restricted.

Grab the Mindful Eating Project FREE

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey 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 eating
Tracking your calories
Working out 6-7 days a week

And 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/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey Friend!

It is true you can't get your time back, and for the most part we can't get more of it, BUT we can learn how to create a sense of more time in our weeks based on the way we steward it and learn to manage it well.

This week I am sharing with you the step by step process I use to plan my days and weeks. It's taken me a few years to get the whole time management aspect of life down. And, by no means am I doing it perfectly.

But, after years of buying planners and reading books on time management I have figured out a system that works for me, and today I am teaching you my system and the WHY behind each part---this part is as important as the how.

If you've been struggling to set boundaries around work or it just feels like life is chaotic and you never have enough time to get it all done, then this episode is just for you.

And...

If you're ready to work with me to help you break up with dieting for good, create a healthy relationship to food, exercise, and your body send an email to alisha@alishacarlson.com to get started.Grab The Mindful Eating Project FREE

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey 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 meal

This 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 show
2. Grab The Mindful Eating Project FREE
3. Sign up to work with me by emailing alisha@alishacarlson.com
4. Connect on Social Media:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hey friend!

I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I almost always feel ready to hit the ground running on Monday.

Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in the next day or two.

This week we are talking all about Food + Fitness Challenges. This episode aired previously, but was just so good, I wanted to replay it just in case you missed it the first time around.

As the weather gets warmer, we will undoubtedly be seeing more and more messaging out there encouraging us to get our 'summer' or 'bikini' bodies ready. The truth is your body is always ready for the summer or a bikini (or whatever other kind of suit you want to wear).

No dieting, no shaping up necessary.

While I do think there can be some benefit from challenging yourself with different challenges, I think if left unchecked, they often end up being more like a diet than anything else.

So, to help you avoid those pitfalls and diet traps, I'm sharing with you some ways to approach these challenges in the future, as well as giving you some alternative non- diet strategies to food + fitness that won't leave you feeling deprived and restricted while also putting you in the driver's seat around your favorite foods.

Are you ready to say good bye to dieting forever, for food to feel easy, and for exercise to be something you do regularly for yourself rather than it feel like a daunting chore or punishment for things you ate?

If so, I can help. You can simply email alisha@alishacarlson.com to set up a consult to see if my non-diet approach is what you're looking for.

Are we connected yet? If not, come find me so we can hang out:

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

And, don't forget to grab The Mindful Eating Kit FREE

Hey Friend!

I don't know if I've told you yet or not, but I'm an enneagram 3, the achiever. We are highly motivated by goals.

This wasn't always the case for me though. In fact, I spent years setting goals and failing (aka giving up on them when I didn't reach them fast enough).

But, somewhere along the way, something clicked, and I finally figured out how to not only set goals, but to achieve them as well.

Looking back at my journey, and some of the bigger goals I've achieved, I have realized it's part taking action/ habit forming + part becoming the person who has the goal/ the results of the goal.

And, that is exactly what I am walking you through today on the show.

Specifically, we are chatting about 2 goal types- SMART goals and Process Goals.

I share with you strategies on how to set both, when to use each, and how you can effectively use both strategies together.

If you've been struggling to set and stick with goals until you reach them, then this is a great episode for you to tune into.

Be sure to share with a friend and leave a review if you like what you hear!

PS.

If you're ready to create consistent habit change in your life without all the overwhelm that often times comes with change, I can help.

I specialize in helping my clients set clear goals, create a strategy to achieve them, and trouble shoot as obstacles arise. Perhaps most importantly, I help my clients enjoy the process of change and to really become the woman they want to be in their lives.

Sound like what you're looking for? I can help. Simply email alisha@alishacarlson.com to get started.

I work with my clients 1:1 for 12 months. This gives them plenty of time to create true, lasting habits around food and exercise so they never have to diet again. We work on rewriting your food story and creating a healthier relationship to exercise and your body.

_________________________________________________________________________________

Grab The Mindful Eating Project FREE

Let's Connect:

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey friend,

Let me ask you a question..

Are you working out the same way day in and day out throughout the month?

If so, you may want to rethink that strategy.

Your body has different needs throughout the month based on what your hormones are doing, and there are specific things you can do to support your body and your hormones via exercise.

This week we are chatting about how you can partner with your body through exercise to support your monthly cycle, reduce PMS, and get better results.

We've always known men and women are different, and their bodies require different things when it comes to sleep, exercise, and nutrition.

If you haven't yet started working out according to your cycle, then be sure to listen in.

I share with you practical ways you can switch up your workouts each week as your enter different phases of your menstrual cycle.

As well as give you some tangible ways exercise can improve your PMS symptoms and your period.

Ready to take what you've been learning here on the show deeper and apply it to your own life with the help of a coach?

If so, I want to invite you to work with me. You can email alisha@alishacarlson.com to set up a free consult.

I work with my clients over a 12 month period to help them become the woman who:

feels less overwhelmed in her life
is more consistent with her healthy habits
has a healthier relationship to food (no more fad diets, deprivation/ restriction, or binging)
feels more confident in her body now
and is making mindful, intuitive, and intentional choices around food/ exercise without feeling guilty

Your healthy lifestyle should feel easy, simple, and doable...forever. If it doesn't, it might be time to try something else.

Grab your free copy of The Mindful Eating Project

Connect with me here:

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey friend,
I feel a little embarrassed to admit this, but I am pretty sure I used to be addicted to my phone.

I was constantly checking my social media and my email. It felt like my brain was always 'on' and I was always working.

I was mentally drained. And, to top it off, I started noticing how much my phone was negatively affecting my ability to be present and engaged with my husband and kids.

When I thought about who I wanted to be in my life, this was not what I had imagined.

I have an exercise I lead my clients through when we first start working together.

I'll ask them who they want to BE in their lives. Who the future version of themselves is. How do they imagine she is showing up to her life?

We get super detailed because this is the best roadmap to get you from where you are today to where you want to be.

This future version of yourself or this ideal/ dream version of you will show you exactly what habits you need to create and which ones to drop.

So often, we end up striving tirelessly to become that version of ourselves so we can finally take our foot off the pedal not even realizing that we won't ever get there by striving.

When I looked at that version of myself, she would not be on her phone all the time. She would not be working all the time.

She would be present + engaged in her life. She would feel calm and at ease.

This meant, I needed to start practicing and implementing that now.

I did this by setting some simple boundaries around my phone.

Hey friend,

This week we are doing another client Q+A. This question comes from a client who has been working out for about 5-6 days a week (45-60 min each). She is doing a blend of HIIT, cardio, and weight training.

Her problem?
Her body is sore and feeling beat up. She's lacking motivation to get herself to work out. And worst of all...the guilt for needing to maybe cut back on the intensity and/or frequency of her workouts.

This could have been my exact story about 3- 4 years ago.
I was so hard on myself. Trying to do it all perfectly. And so, SO afraid to cut back on what I was doing (even though I knew I needed to and couldn't keep this up forever).

I was afraid I'd lose all my results or wouldn't get the results I wanted.

What I didn't realize is that, while this might be 'normal' it's definitely not healthy mentally, emotionally, or physically.

my relationship with exercise and most importantly with myself was not healthy.

Though, it's taken some time to heal, it's been so worth it.

Your purpose in life is so much bigger and better than what your body looks like.

What if exercise became the thing you did to fuel your mission and your purpose?
You ate to feed and fuel and nourish your body so you had enough energy to sustain you in your ambitious and audacious goals?
And you felt at home in your body?

What would you do if you weren't distracted by tracking your food or worrying about the number on the scale?

Let's find out. If you know you were made for a bigger purpose, but dieting has kept you from reaching that potential, I am here to help.

Your healthy lifestyle should be something that supports you and your life and all your ambitions...not keeps you busy and distracted and stressed.

You can email alisha@alishacarlson.com to get started on your own non diet journey toward food freedom, fitness, and life transformation.

Hey friend!
Welcome back to the show for another amazing interview with guest expert Sara Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives.

Without clear boundaries the lines become blurred and we end up negotiating what's most important to us in an attempt to avoid messy relationships and tough conversations.

Sara Beth shares with us her 3 pillars when it comes to setting healthy boundaries with ourselves and our loved ones.

A message from Sara Beth:

I never lost my heart for service, and continued to work with my passion causes professionally or as a volunteer. As a trauma survivor, I am passionate about empowering women to overcome domestic violence, abuse, divorce, and other hardships. I believe in the healing power of truth telling.

Through my own journey of healing, I created Redefining Love, a mindset framework based on The Three Pillars of Boundaries, Accountability, and Grace. Through Boundaries Coaching, I teach people how to set boundaries and hold themselves and others accountable with love and grace.

If you'd like to learn more about Sara Beth, or are interested in working with her:

https://www.redefine-love.com/

https://www.facebook.com/groups/redefinelove

https://www.facebook.com/sarabethwald/

Hey friend!
This week we are diving into Diet Mindset #3: focusing on the scale or what you see in the mirror > than your daily actions and behaviors.

The obsession with the number on the scale or always seeing our bodies change can be draining. We can easily fixate on the results to the detriment of celebrating the every day, baby steps we are taking toward our goals + results.

If you've ever felt like you've been "doing all the right things" and not seeing the scale budge..or perhaps worse yet seeing it go in the opposite direction, then this episode is for you.

We talk about:
how to shift your focus to celebrate the every day wins
stay focused and motivated in the midst of the journey
how to not let your results/ lack of results rule your life
how to create sustainable habits for the long haul

If you're ready to take this work even deeper, then I want to invite you to work with me in my 1:1 coaching program. We will break down this (and the other) diet mindset, while creating healthy, sustainable habits around food + exercise.

It's time to break up with dieting once and for all so you can live the big, audacious life you were meant for.

email alisha@alishacarlson.com to get started

And come hang out with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Hey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating.

Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in.

This creates a toxic relationship with food because it steals the joy of eating and moving your body by replacing it with feelings of guilt or shame.

Meanwhile when we mess up and eat off plan or find ourselves overeating/indulging, we feel like we have to make up for it by exercising to burn those extra calories.

It turns exercise into punishment, and gives food too much power over you. Which keeps you on the endless hamster wheel of dieting.

The other mindset we will be chatting about is the 'oh screw it' mentality. This is closely linked to all or nothing thinking and is rooted in perfectionism. It's the idea that if you mess up, you might as well keep going. Which then often leads to over-correcting eventually with severe restriction of food and a vow to get back on track.

We know this stuff doesn't work long term, but we keep going back to it because it's all we've known....until now.

Your healthy lifestyle should feel as easy and doable as an unhealthy one. I can show you how.
Email alisha@alishacarlson.com to set up a consult.

Connect with me:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE here.

Hey, girl, hey...

If you're a recovering perfectionist (like me) then you are perhaps all too familiar with the pressure to follow your diet/ meal plan, or your workout program perfectly. This kind of pressure can create so much unnecessary anxiety and stress.

To the point you feel like you just need a break..usually on the weekends when you give yourself full permission to eat whatever you want.

When you can't do it 100%, you'd rather not do it at all. Sometimes this is just for a day, sometimes a week, sometimes several months. It ends up being a cycle you keep going through.

I've been there, done that. I used to tell myself that if I couldn't get the full workout in, I might as well just pass all together.

But, if we think about it, that's kind of ironic. And doesn't make a whole lot of sense.

Instead of putting so much pressure on yourself to do it perfectly, focus on doing what you can today. In this moment, at the next meal, etc. Find that happy middle ground. Stop swinging from one extreme to the next.

This is when your healthy lifestyle starts to feel doable and easy...forever. This is when you stop thinking about food so much and obsessing over all the numbers... the calories, the macros, the number on the scale.

This is exactly what I can help you with.
If you're tired of riding the diet roller coaster, you're ready to get off for good so you can get your time back, be more present in your day to day life, and spend your energy on things that really matter most to you, email alisha@alishacarlson.com

and, if you haven't yet, grab The Mindful Eating Project FREE.

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

So you've stopped tracking your calories, you're done stressing over your macros, and you don't ever want to count another point again.

I've been there, done that. And I know how exhausting it is when you're pouring so much of your time and mental energy into thinking about food all the day long.

But, on the other hand ditching the food calculators and tracking can feel sooo scary.

It's like you can't trust yourself to eat the "right" amount of food because every time in the past you've missed a day of tracking you've gone completely over board. Binging on everything in sight.

It's like you're either doing 'good' and eating perfectly or you're not.

Well, there is a third option (and it's obviously the one I vote for).
You learn how to eat without tracking your food.

yep, it's that simple.
You just stop tracking.
This will no doubt stir up some anxiety.

But, your body is smart. It's good. And it is designed to tell you exactly how much food it needs.

The bad news?
Dieting messes with your body's ability to talk to you.
Processed foods does too.

I'm not saying avoid processed foods all the time, but just know it will be way easier to overeat it without ever feeling full or satisfied because your brain does not register the calories coming in.

This week is a reply of a popular show that aired last year.
In it, I share with you some practical strategies to understand what your body is saying to you and you know exactly how much food your body needs at any given meal...without ever having to track another calorie, point, or macro, EVER.

hello food freedom. Good bye dieting.

Hey Friend,

Join me this week as we talk about the role of body confidence in healthy relationships. I was interviewed by dating coach Cat Cantrill. Whether you realize it or not the way you think about and feel in your body DOES affect the way you show up in your relationships.
Learning to heal your relationship with your body is key to creating and sustaining healthy, thriving relationships.

Enjoy this chat amongst girlfriends as we dive into some of our own painful experiences around a busted body image and the road to healing.

Let's work together!
You're ready for this if...

You've tried every diet on the market
You're confused by all the information on the web about food + exercise
You are done tracking your calories and macros
You want to feel good in your body and confident in your life

Email alisha@alishacarlson.com to schedule your consult

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Tell me if this sounds familiar:

You're tracking your food (either calories or macros likely)
You're trying as hard as you can to eat "clean"
You're going low carb
You don't eat after a certain period of time to avoid unwanted weight gain

You're literally doing all the things. Trying so, so hard. Yet, not seeing the results you were promised.

It's looking like you may even need to start eating something different than the rest of your family. But, as it is you have a hard enough time getting a healthy meal on the table for everyone at a reasonable hour.

If it were just you, it would be no biggie to abide by all those food rules, but it's not.

Food, which you love, has become such a stressor for you.

This "healthy lifestyle" you have started is starting to feel more like a ball and chain.

You just want it to feel easy and doable.
To be less stressful.

Well, you're in luck, this week on the show I give you some practical advice on how to have a stress-less relationship with food.

Food should be easy, doable. Not stressful.

Are we connected? Come hang out with me...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Raise your hand all you go-getters and action takers. I see you.

We are like the energizer bunny, we could literally just keep going and going and going.. doing all the things. Especially if the action gets rewarded and it promises to yield the results we want in our lives.

Here's the deal though: we weren't created to just do. We were created to be.. joyful, peaceful, free, content.

Often times we end up doing in the hopes it will yield a feeling we want about ourselves, about our lives.

It never works this way.
Now I'm not saying you can't reach whatever goals you have for yourself in 2022 focusing just on the actions and the doing, but I am saying there is a more fun and more effective way to set your goals and achieve them.

In this week's episode I show you the importance of paying attention to how you're doing things and who you are being while doing them. As well as how to 'be' in your life more while doing less and still crushing your goals.

Ready to take this work deeper? email alisha@alishacarlson.com or come find me on social media:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hello my friend!
This week on the show I'm helping you navigate the last couple of weeks of holiday chaos as well as walking you through some things to do to prep for 2022... ya know, so you don't fall into the same goal setting and New Year's Resolution trap as every other year.

This really can be the most wonderful time of the year as we slow down, dream up what's possible for us next year, and spend some much needed time with our loved ones...

or it can feel so stressful as we are maxing out credit cards, overeating/ over indulging in alcohol and sweets, and just feeling the pressure of being with family (especially when those are strained relationships).

Tune in to grab some practical strategies to take with you this week and well into the New Year!

And, if you're ready to get started on those goals now, then email alisha@alishacarlson.com or connect with me on social to get started on your non diet journey as well.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab your copy of The Mindful Eating Project FREE

Hello my friend!

Have you spent 95% of your life trying to lose 5% of your weight? I know I had...for about 10 years. Your health is not solely the number you see on the scale. Neither is your worth or your value.

100% you can get healthier without ever losing a pound. But often times we focus so much on the number on the scale, we miss out on all the other benefits of those health promoting behaviors.

Your weight is simply a symptom...of your genetics, of your hormones, of your lifestyle choices.

2 of those 3 things you can impact. More than anything, your weight does NOT define your health or your worth.

you can keep addressing the symptom with quick fixes and diets OR you can address the REAL problem: your mental/ emotional health + your habits and behaviors.

If you're ready to hop off the hamster wheel of New Year's Resolutions and yo-yo dieting, Email alisha@alishacarlson.com to get started NOW. No need to wait until January 1.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Grab The Mindful Eating Project FREE

Hey friend! I hope your week is off to a great start. I have a special treat just for you...especially if you've been struggling with getting enough sleep or sleeping well through the night.

sleep is an integral part to your overall health and wellbeing. It is impacted by nearly every system in your body and area of your life, and coincidentally impacts every system and every area of your life as well.

Sleep is important, we know that. But often still struggle to get enough quality sleep.

We know hormones can play a role, but so can stress, what you eat, and even how late you drink coffee into the day.

My guest today, Renay Roberts works with people over 40 to help them sleep better, but she agreed to come on the show to share all her tips with us.

Renay shares some expert tips to help you get a better nights sleep as well as how to pinpoint exactly why you're not getting good sleep now.

To connect with Renay and learn more about what she does:
Website > https://www.ntlrx.com/

Facebook Page > https://www.facebook.com/nourishtolive.rx/

Facebook Group (Fabulous Over 40) > https://www.facebook.com/groups/faboverforty

Instagram > https://www.instagram.com/nourishtolive.rx/

LinkedIn > https://www.linkedin.com/company/nourish-to-live-rx

Happy Monday, friend! It is the start to a new week, and the Monday following Thanksgiving here in the states. For many people this is a weekend full of overindulgence..with food, wine, you name it.

If you're feeling heavier (both physically and emotionally/mentally) after the weekend this episode is for you.

Beating yourself up, feeling crappy, or over exercising/ over restricting isn't the answer.

Here is a post holiday strategy that will help you refocus and get back to nourishing your body without all the dieting hoopla.

Let's connect:
IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Grab The Mindful Eating Project FREE.

Hey friend,
Hard to believe Thanksgiving is this week. 2021 has flown by. This week kicks off the Holiday season in the states... which often times means over eating, over drinking, and over spending. None of which usually move you closer to the goals you've set for yourself.

This week I am sharing 4 of the most popular reasons for this and giving you some non diet strategies to help you avoid these 3 major holiday pitfalls.

I want you to start 2022 ahead of the game. Not feeling like you're playing catch up from the previous year.

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_Grab The Mindful Eating Project Kit FREE

Hey 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 feeling like something is missing. Still having the same problems you did before?

Yep, been there, done that.

In fact, this outside in approach that has you focusing solely on the actions is the number one reason my clients feel burned out in their lives.

And it is one of the major reasons you can't seem to make those new, healthy habits stick.

Because true lifestyle change happens inside out.

It's the actions you take, but it's also the way you think and feel along the way.

You must become a different person inside before you ever see the results outside.

And that is what I share with you today.

Enjoy!

PS. If you're ready to take this work deeper, you can email alisha@alishacarlson.com to get started.

And, if you want to connect, you can find me here:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Grab The Mindful Eating Project FREE

Hey, hey! I'm back with another one of our Most Valued Podcasts of all time.

The transition out of dieting and into a more relaxed non-diet relationship with food can feel a little (or a lot) scary. Especially when one of the major beliefs around food is that you cannot trust yourself or be trusted when it comes to certain foods.

I'm all about empowering you in your body + your life.. this also means how you act around food.

That is exactly why I am sharing with you some simple strategies and mindset tweaks you can make to kick this journey off with confidence and ease.

Whether you're new to this journey or have been on it a while, this episode is sure to drop some major nuggets of wisdom and goodness.

Enjoy!

And, if you want to connect, you can find me hanging out on IG and FB (mostly).

Grab your copy of The Mindful Eating Project Kit here (FREE)

Hey 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.

This is the power of coaching at work. If you'd like to learn more about my non-diet approach, email alisha@alishacarlson.com

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Pinterest: http://pintrest.com/alishacarlson And grab the Mindful Eating Project Kit for FREE

Do 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 be super helpful. They are basically like the indicator light on your car's dash. A piece of information that you're simply trying to avoid or resist feeling an uncomfortable emotion.

Learning how to cope effectively with these urges will move you toward your goals quickly and with relative ease.

No more willpower necessary.
No more hiding, running, or resisting.

You learn how to lean in. And you end up becoming so much more resilient on the other side.

What I'm sharing with you is basically like weight training for you mind.

If you've found yourself sabotaging your goals in the past, this skill is likely what was missing.

If you're ready to ditch dieting, create a healthy relationship with food/ exercise, and your body, I can help. Message me to get started : alisha@alishacarlson.com

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Pinterest: http://pintrest.com/alishacarlson

Hey friend!

This week I am sharing with you 5 of my top strategies to make eating out at restaurants more enjoyable and less stressful.

Whether you've found yourself deprived and ordering the salad when you really wanted to get the burger

OR

you've found yourself making decisions almost on autopilot and getting the burger, fries, and the shake because YOLO..

This episode is for you.

I unpack the reasons why you're making either decision and show you how to slow down, check in with yourself, and make the BEST decision for you and your body... which, sometimes, may actually be the burger.

Grab The Mindful Eating Project Kit here FREE!

Let's connect:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ For inspiration:
Pinterest: http://pintrest.com/alishacarlson

Hey 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 go home. These messages, though meant to motivate, can also create some shame or guilt if we aren't always going hard. Especially if we don't have any proof or evidence to show for it.

You know I'm all about debunking that toxic mentality. And coming back to a place where movement and exercise can be fun and something we do for ourselves rather than a punishment for our weight or our bodies.

If you've ever been slave to the scale, calories, steps. or any other metric to judge your worth on, this episode is for you!

Ready to get started on your non diet lifestyle today? Email alisha@alishacarlson.com. I can help you achieve food freedom, fitness, and life transformation using my non diet strategies.

Let's connect:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Pinterest: http://pintrest.com/alishacarlson

We've all either seen em or tried em..

You know the ones...

No sugar, no alcohol for 21 Days.
The Whole 30.

Often times they start to show up right around Halloween and the Holidays. Definitely in the New Year to shed all that unwanted weight gained during the holidays. And, they even make an appearance just in time to get us all bikini ready in the summer.

But, are all these challenges actually helping you or hindering you? Keeping you stuck in the vicious diet loop.

If you've ever found yourself doing any of these leading up to a challenge, then this episode is for you..

getting it all in before you start the challenge on Monday
binging on last minute things because you know you 'can't have them' after you start
Feeling a little (or a lot) anxious about all the things you're gonna have to say no to over the next few weeks

This week I am sharing the truth about food + fitness challenges and BONUS 5 Questions to ask yourself before you start your next challenge.

No drink November

Get your FREE Mindful Eating Project Kit

And, if you are ready to hang out with me on social, you can find me below:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Pinterest: http://pintrest.com/alishacarlson

Hey friend! This week we have a powerful conversation coming to you about breaking free from the body shame and yo yo dieting. We've all been there at one point or another.. feeling like our imperfect and flawed bodies weren't good enough.

Striving for the image of perfection. Doing whatever it takes to lose those last 5-10-20+ pounds.

The truth is, your body already is a good body. While it may not live up to society's standards or perhaps eve your own, it is wonderfully and beautifully made. It's an instrument for you to show up and do the work you're here to do.

I'm joined by Michelle Zellner, an author, speaker, and coach. Michelle a former competitive gymnast who knows all too well the pressure to look and perform a certain way.

Michelle shares her journey from the moment she knew she was struggling with her body image and food all the way through breaking up with yo yo dieting.

She now works with others to create a healthy lifestyle without the diet mentality that often feeds the motivation to lose weight in order to feel better in our bodies.

If you'd like to learn more about Michelle and the work she is doing, you can check her out below.. and she has a special just for listeners of The Strong[HER] Way:

Website
https://betterbeings.net/

Online YOUniversity— enter promo coded STRONGHER for 50% off al courses and full tuition option

https://betterbeings.net/youniversity

Books

https://www.amazon.com/You-Revolution-Journey-Better-Being/dp/B0844JD3T7/ref=sr_1_2?crid=61YPGHPDDSCV&dchild=1&keywords=michelle+zellner+book&qid=1631552795&sprefix=michelle+zellner%2Caps%2C187&sr=8-2

Fb

https://www.facebook.com/betterbeingsus/

LinkedIn

https://www.linkedin.com/in/michelle-zellner-5a43a787/

The You Revolution: The Journey of a Better Being

Hey 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 ok saying no to things so that you can say yes to the things that matter most to you.
You're also going to have to be super clear about your values and priorities.

This week, I am walking you through a process I use myself and walk my clients through to help them determine what needs to change for them so that they can feel a sense of balance in their lives no matter how hectic the schedule is.

Grab your favorite drink, pop in those air pods, and hit play.

And, if you are ready to actually take the stuff you're learning here and apply it on a deeper level to your own life, email alisha@alishacarlson.com to get started.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Pinterest: http://pintrest.com/alishacarlson Grab The Mindful Eating Project Kickstart Kit for FREE here:
Website: https://alishacarlson.com/

Hey 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 life and how it will radically change your life too.

If you're tired of dieting, tired of all the food rules, tired of the pressure to eat or look a certain way, this episode is for you!

And, if you're ready to take this work deeper, you can email alisha@alishacarlson.com or come hang with me on IG and FB:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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 some though, it takes a toll mentally, emotionally, physically, and socially. This is the side of exercise that is rarely talked about, but routinely praised as being super disciplined.

Tune in for some fresh, new perspectives on exercise, food, and commenting on others' bodies.

If you want to connect with Hannah, you can find her here.

And, if you're ready to dive in and get to work creating a healthy and balanced approach to exercise and nutrition, you can email alisha@alishacarlson.com or connect with me below.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_Grab your FREE Mindful Eating Kit here.

Hey 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 without really even focusing on it.

If you ever tend to feel too out of control around food, this episode is for you!

If you're ready to take this work deeper and get started on your own non diet journey, email alisha@alishacarlson.com

And if you want to connect over on social, you can find me here:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Hello, 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.
You're stoked. Feeling on fire. You're more motivated than ever to finally make this change stick and become that fit mama you always knew you were.

You get the workout plan.
Start working out for a few days, you're still feeling pretty good.
Then you hop on the scale to see how all that hard work is paying off.

The scale hasn't budged. You're feeling so frustrated and defeated.
The next morning, you're not feeling quite as motivated to workout.
You decide to sleep in instead.

Then instead of eating that healthy breakfast you planned for yourself, you decide to hit the Starbucks for a mocha and a slice of banana bread.

What changed?

The way you were thinking about your goal and all the baby steps to get you there.

When we are feeling motivated, it is usually from the belief that we WANT this goal, and we want to and are willing to do whatever it takes to get there.

The lack of motivation comes from feeling like we have to do x,y,z in order to get to the goal.

It starts to feel more like punishment and like something we should do. Rather than a privilege and something we get to do for ourselves and our greater purpose.

if this sounds familiar. Or if you're experiencing a general sense of dread or heaviness around your goals it might be time for a thought tune up.

Ready to ditch the diet mentality and create a healthy lifestyle that finally sticks? I can help. Email alisha@alishacarlson.com to get started.

And, if you wanna connect on social, you can do so here:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

So, 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 week to re think your relationship with the scale and your weight.

If you're ready to break up with the scale, leave dieting in the past, and build a healthy mind and body, I can help. You can email alisha@alishacarlson.com to learn more.

And, if we aren't already connected on IG/FB, you can find me here:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey friend! This week we are talking about Orthorexic behaviors around food and exercise; Fear around food and weight gain; and how to create a more neutral relationship with food and your body.

When we look at foods as good or bad, it's easy to let our concern for our health teeter into unhealthy behaviors as we become militant about only eating healthy. This can take a toll on us mentally, emotionally, and relationally.

If you see this impacting the other areas of your life, that can be a red flag that something isn't quite right. Don't ignore that red flag, instead lean into it. Get curious about what's going on, and start to experience the freedom that comes from releasing food rules and strict behaviors around food and exercise.

If 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 to reconnect with your body's hunger and fullness cues. This, like so many other concepts I teach is more like a practice, something you try again and again until it becomes more natural. And it's also a skill. So don't beat yourself up if you mess it up or if it doesn't click right away.

That's a normal part of the learning process.

I would love to help you apply this and all the other material covered on the podcast at a deeper level. If you're ready to get started today, you can email alisha@alishacarlson.com or connect with me on IG and FB (links below)

you can also snag your FREE Mindful Eating Bundle at alishacarlson.com (which has a copy of the hunger scale you can use for reference).

Cheers to living that non diet life and showing up to live yours!

Mindful Eating Bundle: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hello 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 goals without #momguilt creeping up.

If you're ready to take what you're learning here deeper and apply it to your life, you can email alisha@alishacarlson.com to get started working with me.

And, if you want to connect on social, you can find me here:
https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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 idea that love has to always feel good or we are somehow doing it wrong.

Likewise that having a healthy body image means we will always feel positive about our bodies. We won't.

Just like in a loving relationship with another person, so it is with you too, it won't always feel good. In fact, true love often doesn't feel bubbly. Rather it feels like commitment, courage, vulnerability, and sticking it out even when it's hard.

If you've been doing the work of learning to love the body you've been given more and have found it doesn't always feel good or is sometimes a struggle, this one is for you.

Ready to take this work deeper? Email alisha@alishacarlson.com to learn more

And, if you want to connect on IG/FB you can do that here:

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson Grab your copy of The Mindful Eating Project Kickstart here: https://alishacarlson.com/

Hi 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 lackluster this one is for you. And, if you're ready to take the work of loving yourself better deeper, you will also find so many good nuggets inside this week's episode.

If you're loving what you're hearing on the show and are ready to dive into the work on a deeper level to really start creating massive changes in your life, email alisha@alishacarlson.com

To connect:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Become 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 daily actions and decision making process.

If you're ready to take what you're learning here, and apply it on a deeper level to your life and goals, you can email alisha@alishacarlson.com or shoot me a message over on IG or FB.

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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.

Food doesn't have to be hard. It doesn't have to take up a lot of your time and brain space.
It can be easy, fun, and totally doable.

If you're ready to finally create some food freedom in your life and ditch the diet mentality, this episode is for you.

Ready to take this work deeper and apply it to your own life? I can help. email alisha@alishacarlson.com or come find me on IG and FB.

Grab your copy of The Mindful Eating Project Kit FREE: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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

Hey 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 not. And, in most cases women are being told to eat way too few calories putting their bodies on alert for starvation.

If you're tired of struggling with the number you see on the scale, want to focus on creating a healthy lifestyle, and ditch the diet mentality around food, you're in the right place.

Ready to say good bye to dieting forever, make peace with food, and create a healthy lifestyle that is just easy? I can help. Email alisha@alishacarlson.com

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

If 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 the number is totally, one hundred percent neutral?

Meaning, it has no weight (pun intended) other than what you decide to give it.

Did you know that's even a real thing--like you have the power to do that. This week, I show you how to untangle your current relationship with the scale, and how to begin creating a healthier relationship with yourself as well as any number that pops up.

Despite what you might be currently believing about yourself, you are beautiful, worthy of love, and are capable of anything regardless of what the scale or anyone else has ever said about you. You are so loved, my friend. Don't let a number tell you otherwise.

Ready to take what you've been learning on the podcast even deeper to create even more transformation in your life? Email alisha@alishacarlson.com or Connect with me over on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson and for inspiration: http://pintrest.com/alishacarlson

Do 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 more insight as to why you might be doing this and awareness as to how this is potentially showing up in your life.

Consistent transformation and change lives in the middle ground.

It's being able to do what you can, with what you have, and trusting it will be enough.

Plus, when you finally take the pressure off yourself to do it perfectly, you can create so much more momentum through consistent action without beating yourself up when you make a mistake or don't follow your plan to the T.

Ready to take what you're learning on the podcast and implement it in your life on a deeper level?

Email alisha@alishacarlson.com to get started.

Wanna hang on social?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Hi 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 and when to stop. Neither are empowering or freeing around food.

Whether you're just starting your non-diet journey with food or you've been dipping your toes into the intuitive eating/ non diet pool for a while, this will help you navigate the tricky and triggering aspects to hunger.

You can learn how to eat in a more intuitive and mindful way without having the honeymoon phase and without dieting. And that is exactly what we talk about today.

Ready to take what you're learning here on the show even deeper? You can, by working with me 1:1. If you'd like to get started on your own non diet journey with food, exercise, and life transformation, email or message me: alisha@alishacarlson.com or on IG/ FB.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Hey 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 feel good in the moment, often times when it is all said and done, we feel the same or worse than we did before.

Wah wah wah.

If you keep trying to treat the symptom ( the binging or the night snacking) without getting to the root cause, the behavior will either keep coming back in this same area OR it will pop up in other areas of your life.

In today's episode, I give you a 3ish step process you can use to stop the night time snacking and the over consumption of Netflix. You can begin to use them immediately or the next time the urge hits.

In fact, the best time to work on something is before it's a 'problem'. So get out a sheet of paper and jot down some notes. Then put it to work!

Ready to take what you're learning on the podcast even deeper and create even more results? I can help. Email alisha@alishacarlson.com or message me on social to set up a consult.

On that call I'll help you figure out exactly why you haven't been getting the results you want, and I'll give you a step by step process to show you exactly how to create the results using my non diet approach.

If you want to connect, you can find me on:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson For inspiration:
Pinterest: http://pintrest.com/alishacarlson

Hi 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 bodies cues eating perhaps whatever we want. Perhaps we stop working out all together.

I don't blame you. I was there too in my journey a couple years ago. I had gotten so 'good' at dieting that it burned me out--mentally, emotionally, and physically.

Over the past couple of years I have been healing my own relationship with food, exercise, and my body, and really just realized I need a little more structure to my life than what is often discussed in intuitive eating. Not from a diet mentality, but to help support the rest of my life and my goals.

Often times, I think an aspect of intuitive eating that isn't discussed is that it's ok to have structure around food. It's ok, to plan and to prep and it doesn't always mean you're dieting.

And, eating intuitively is a skillset and a practice. It has to be learned/ re-learned. Sometimes having some structure or guidance in the beginning can be helpful especially if you were heavily immersed in diet culture and are terrified to do anything different.

It's your body, your life, you goals. My job as your coach is to simply support you in your journey and help you create the results you want. Without judgment, guilt, or shame.

Let's dive in!

If you want to learn more about my non diet approach you can email me alisha@alishacarlson.com or find me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson Pinterest: http://pintrest.com/alishacarlson

Hey 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 you have found yourself doing a workout and then checking for those abs. Or eating 'good' for a whole week and being disappointed when you didn't lose the weight, this is for you.

Finding contentment in the journey is the key to peace and joy while you work diligently on whatever goal you've set for yourself.

Want to learn more about working with me?

email: alisha@alishacarlson.com

OR come hang with me on social:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey friends!

I am loving the warm summer-ish weather we have been having here lately in Oregon. It is so good to be back with you again this week.

I wanted to share with you 2.5 things you can implement today to make whatever journey you're on in your health and fitness (or any other area) easier and lighter.

For some reason, we have this belief that living a healthy lifestyle has to feel hard or we are somehow doing it wrong.

I want to propose, that paradigm needs shifting, and is, in fact backward. If we are doing it, and it feels hard, we are doing it wrong.

Well, maybe not wrong, but definitely not efficient or effective. And certainly not as fun as it could be.

Your health pursuits should energize you and add to your life. Not suck your energy dry and take away from your life.

Without further ado, I give you this week's episode. Enjoy!

PS. If you have been listening for a while or even something about today's episode spoke to you, and you are ready to create lasting results in the area of food, exercise, your body, or life in general, then I want to invite you to a 60 minute call with me. It is 100% free.

On that initial call, we will figure out exactly why you're not getting results and you will walk away with a clear plan.

I would love to connect with you on social.

You can find me:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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 feel anxious, disappointed, and insecure when you reach the goal--I especially see this with the women I work with around their weight/ body's.

They think (and I once did too) that if they were just 15 pounds lighter, or could tone up a bit, then they would feel more confident.

But that is not how it works.

Because, what you feel now, is what you will feel once you get to your goal. And often times, just more magnified.

So, if you truly do want to feel happy and confident and secure in you and your body. You have to change the emotional fuel that is fueling your goals. And that is what I show you how to do in today's episode.

Ready to take this work to the next level?
Email alisha@alishacarlson.com to learn how

You can also connect with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

What'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 the pantry or a radical meal plan that cut out all their favorite foods or a strict calorie restriction..because you know, eat less and move more (insert eye roll).

BUT, that is not what we work on first. And perhaps never. Instead we work on forming some new basic habits. Eating slowly happens to be the first one for most of them.

The benefits of eating slowly are crazy. For instance, better digestion, better hydration, and more satisfaction from your food...all from chewing slower.

I mean, have you ever noticed how when you throw an entire peanut butter cup into your mouth and pretty much inhale it, that it didn't quite hit the spot like you wanted?

That is because it takes time for our brains and our bodies to communicate.

Plus, slowing down while you eat can also help your body better absorb the nutrients in your food and you will likely end up eating less. (another big bonus for my clients that tend to overeat --either out of habit or for another reason).

Make sure you are set up to win by starting with the basics. Hit play and listen up. There is something for everyone in this episode---yes, even the slower eaters too ;)

Want to learn about how we can work together--whether around basic nutrition habits nobody ever taught you, or improving your relationship with food, your weight, or your body, or anything else lifestyle related?

Email alisha@alishacarlson.com

Enjoy the episode! And if you like what you hear, subscribe and share with a friend

Hello, 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 what someone is going through, what their relationship with their body is or what they have done to get to where they are.

So, is there a right way to comment on someone's body?

Tune in to find out my thoughts on it. And learn how to start navigating those tricky conversations with more confidence. Free your mind from the harmful chatter happening between your ears, and get your time back.

If you know you are ready to get off the diet rollercoaster, feel better in your body, and finally make those lifestyle changes you've been putting off.

email alisha@alishacarlson.com to learn about my non diet approach.

I can't wait to see what you will do with your life when you are walking in freedom from the shame, the guilt, and the time consuming behaviors that are literally keeping you from reaching your goals.

Hey 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 many different areas of my life.

So... as a result, I decided to fast from it. Actually, more truthfully, I was really feeling the nudge deep in my heart. And after a few days of debating and dragging my feet, I decided to listen to that nudge.

Today, I share with you a bit about that journey but the real meat and potatoes is the relationship work.

If you find yourself currently in a relationship (ahem, that's all of us..) then this episode is for you.

Usually, you can find me on social, but, until April 15th I will be off of there. So if you want to reach me you can email alisha@alishacarlson.com.

I would absolutely love to hear from you.

xo,
Alisha

And of course, if you have been listening for a while and you know you are ready to make some changes to your lifestyle and mindset, then definitely email me alisha@alishacarlson.com to set up a consult.

Are 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 spending countless minutes tracking what we eat. We count the calories or the macros or the points. And for what? The hope of weight loss. The hope that we will see that number on the scale go down. The hope that we will feel something better about ourselves than what we do right now.

The problem is, our bodies are so much more complex than a simple formula of calories in vs calories out. So, if calorie counting is effective, efficient and NOT a long term solution to health, longevity, and sustainable weight loss why do we keep using it?

This week on the show, we dive into this topic and I give you some practical ways you can start making some changes to the way you eat that doesn't have you tracking every bite you put into your mouth.

Sound good? Hit play and free yourself from the never ending food math we are bombarded with on a daily basis.

AND... if you are ready to take this work even deeper in your own life. Create freedom from the scale and nutrition labels. I got you, boo.

Email alisha@alishacarlson.com to schedule a call with me. On that call we will take a look at where you're at now (and why you're not where you want to be), plus we will map out the exact roadmap to get you to where you want to be.

Also, if you are interested in following along and connecting with me on social, you can do so here (just know I have decided to take a social media break until my birthday April 15th.)

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

We 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 the urge to have that 5 o'clock glass of wine, watch less Netflix, or spend less time on Instagram, you can use this non diet strategy I am teaching you.

I believe that once you understand why you are doing what you are doing, you will be able to more easily and more effectively change the unwanted behavior...and, it will actually feel easier. You'll feel so much more proud of yourself, and bonus, you'll be less exhausted because you won't be trying to exert will power so much.

So, regardless of the behavior you want to change, you won't want to miss this week's show.

Press play, grab your drink of choice or slip on those tennies and head out for a walk.

I know you've been listening for a while, and you're ready to dive deeper into this work, but it can feel like it's so much. Believe me, I totally get it.

Email alisha@alishacarlson.com to learn more about my non diet approach and how it can help you create a less stressful relationship with food, the scale, and in general.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson Pinterest: http://pintrest.com/alishacarlson

You 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 many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.

In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.

If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Hey loves, this week I have a special treat for you. We talk a lot about intuitive eating and the non diet approach to nutrition on here and how you can really make nutrition so much simpler for yourself if you drop the diet mentality when it comes to eating...but today, we are taking the non-diet approach to exercise as well.

In today's episode my special guest and I talk about diet culture's unhealthy messages when it comes to exercise, and how you can recover from or prevent an unhealthy relationship with exercise all by changing the way you think about it.

I am joined by special guest Nyla Wiebe. Nyla is a Certified Health and Life Coach trained in habit and mindset change, also holding a Food and Nutrition Diploma and a host of fitness instructor certifications.

She coaches her clients through an Intuitive Eating, Christian and Enneagram perspective. She works virtually 1:1 with women worldwide, helping them heal their relationship with food, fitness and body image, without dieting, obsession or restrictions, but instead teaching them to tune into their God given body cues and wonderfully unique personality.

We get into her backstory with exercise, and how a healthy habit turned into an unhealthy obsession and how she learned how to listen to her body's needs when it came to exercise.

Want to connect with Nyla?
IG: https://www.instagram.com/nutritionwithnyla/

website/Blog: https://www.nutritionwithnyla.org/

and snag her Step by Step Guide of your First Day of Intuitive Eating and Intuitive Exercise free eBook : Link found here

Unfortunately 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 right fit for you.

There are certainly areas where the two styles of coaching could overlap, but not always.

Today, we will dive into how they are the same and how they are different. Plus, you'll feel more confident as you start to explore coaching on a deeper level.

If you've been around for any time, you've heard me talk about the diet mindset which is the set of thoughts that creates the all or nothing, black or white, good and bad behavior around food, exercise, and your body.

So, despite what your goals are and the type of coaching you want, look for the coach you resonate with and that you connect with.

And, if you want to learn more about the non-diet approach I use with my clients, you can email alisha@alishacarlson.com

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Ok, 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 methods you can try until you find the combo that works for your life and is helping you reach your personal goals.

The problem I see so often in the fitness industry is that we try to use one meal plan template for everyone. Or one macro calculation for all clients. This doesn't work long-term. And it doesn't address the most important aspect, which is your brain and your thinking.

Your thoughts are behind every decision you make. Most of them you don't even notice because they are subconscious. If you want to make real, lasting change in any area of your life, you must address your thoughts and you have to start tailoring your food and your exercise regime to you, not the other way around.

In this episode, we dive into just how you can do that in a way that is simple and effective.

Ready to take this work even deeper? Schedule your free call by emailing alisha@alishacarlson.com.

On that call I'll show you exactly why you're not currently getting results and give you the exact prescription you need to get you reaching your goals this week. No cookie cutter approaches here.

And if you want to come hang out, you can find me...

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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 just one thing you to do take care of yourself daily, but rather a variety of tools you can use to ensure you're taking care of yourself on all the fronts--physical, mental, emotional, spiritual, and relational.

Ready to take this work deeper? Schedule a free 60 minute call with me where we will pinpoint the things standing in the way of you reaching your health and fitness goals once and for all..the non diet way.

Schedule your call by emailing alisha@alishacarlson.com

let's get social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

If 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 was seriously so freaked out that I would NOT reach my goals if I didn't hit it with this level of crazy all the time.

Thankfully, we are seeing a shift of energy and perspective here. Turns out we were not made to hustle 24/7. Instead, we were created from a place of rest. And created for rest. In fact, it is literally what we do every night when we go to sleep. Recharge the batteries so we can get up and do it all over again.

The problem is, we have been conditioned to think we have to 'earn' rest.
And sadly, this is the same mentality I see not only in entrepreneurship, but in the health and fitness industry too.

What if you said to heck with the hustle, and embraced rest instead?
What if you rested first, and worked from that soul refreshment?

If you're tired of being tired, this episode is all for you. Enjoy!

And let me know what you think. Please subscribe and leave a review if this show has helped in anyway, we want to know!

Ready to take this work even deeper?

Email alisha@alishacarlson.com to schedule a free 60 minute call. On this call, we will get crystal clear on your goals and exactly how to get you there.

And, if you want to kick it on social, you can find me on your favorite platform below:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

This 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/betterbellytherapies
IG: instagram.com/betterbellytherapies
30 Minute Complimentary Consultation
Better Belly Podcast

Ready 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.

As 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 looks like in its subtlest forms, but you'll also learn what it isn't.

And ultimately, you'll be able to decide for yourself if the non-diet approach is the best one for you.

Cheers to a New Year, same you, different goals, dreams, and inspirations.

If you want to learn more about the non diet approach and whether it's right for you, schedule a free 60 min consult. I'll show you exactly what's tripping you up and keeping you stuck and how to get to where you want to be in your body, with food, and in your life.

Schedule your consult by emailing alisha@alishacarlson.com
If you want to connect on social, you can find me here:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

2021 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 many ways.

If you're feeling COVID fatigue like so many, this episode is especially for you.
Inside, you'll learn how to rest and reset. Plus, I walk you through a simple and doable strategy to set goals for the New Year with a step by step plan.

The more clarity you have with your goals, the better. And don't forget to anchor those goals to a compelling reason WHY they are important to you.

Ready to take this work even deeper? Email alisha@alishacarlson.com to set up a free 60 minute call to get to discover if the non diet approach I teach my clients is right for you too.

Wanna hang on social?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Last 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 you have to eat all the cookies before they're gone

This way of thinking basically has you sabotage yourself before you even start.

It's like "I'm going to be so miserable, so might as well get all the pleasure I can from food and wine now before I have to give it all up"

But what if it didn't actually have to suck?

What if it could be simple, doable, and dare I even say fun?

That, to me, is the epitome of a lifestyle.

Not me (or you) trying to cram our lives into neatly color coded containers or a super specific meal plan and workout program or someone else's food rules for our lives.

Imagine rolling into 2021 with a clear strategy for you to finally reach your health goals without feeling deprived, restricted, or going back to scarcity eating.

Wouldn't it be great if 2021 would be the last year of trying to lose those last 10-15 pounds.. and learning to embrace and love your body NOW.. not someday?

This can be your reality too, my friend.

Email alisha@alishacarlson if you're interested in learning how the non-diet approach I teach my clients is the right one for you.

Cheers to eating without guilt and with a dose of healthy self- control

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

This 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 worth taking a look at to figure out why.

Especially if you don't feel like you have a handle on when and why you're eating. Learn how to listen to your body, honor your body, and nourish through food and other care practices in today's episode.

And if you want to learn more about working together on a deeper level, email alisha@alishacarlson.com or come find me on social:

Web: https://alishacarlson.com/

IG:https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Hey 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 all the veggies and workouts only to wolf down an entire pint of Ben and Jerry's.

I hate to be the one to break it to ya, but neither of those are actual lifestyles, that will lead to actual results long term.

In both cases, you may be thinking, "Alisha, I'm just being balanced.. (cue eyeroll)."

But what you're actually doing is treating your new 'lifestyle' just like another diet.

So, if you struggle from weekend eating. Holiday eating. Or vacation mode eating, this episode is for you, my friend.

Grab you favorite drink and cozy up on the couch or pop in those ear buds and head out for a walk while you hit play.

Interested in learning more about the Non-Diet Lifestyle?
Email alisha@alishacarlson.com for more information

And if you want to hang out on social, you can find me here...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Up 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', then you won't want to miss this conversation.

We talk about how you can use your monthly cycle to fuel your workouts, your work, and your life in general.

You can connect with Leisha and learn more about working with her here:
IG: www.instagram.com/abundant.life.wellness

Website: www.abundant-lifewellness.com

Empowered Fertility Guide: https://view.flodesk.com/pages/5eb9b93848b5a70026dc7c56

Cycle Tracking App:

https://www.kindara.com

Decode Your Cycle Course: https://p.bttr.to/3jWXOYg

And to snag your FREE 60 minute call with me to learn more about how the non diet approach can help you reach your fitness goals without deprivation or dieting email alisha@alishacarlson.com for more information.

Have 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.

Hiring coaches and other mentors will help you see your own blind spots and will give you the tough love when you need it, and will also teach you how to have your own back when you slip and fall.

Of course you could google your way to your results and you could spend all your free time reading the latest trends, but as we know the information is always contradicting itself.

One week it's do this, not that. Then the next the total opposite is being supported.

Every since I became a coach, I had one belief: my client actually already knows what they need to do. They just needed a little guidance figuring it out.

Want to learn more about me and my approach?
You can email alisha@alishacarlson.com or come hang out with me on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Every 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.

This means it can be undone. Rewired. And it all starts with your mindset. It starts with a thought. One single thought about food.

In this bite-sized episode I show you a simple and practical strategy you can use today to start changing the habit of overeating. Spoiler alert: you can also use it on alcohol or shopping, Netflix, or anything else you find yourself over indulging on.

Thanks for tuning in!

Let's connect on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_And if you're ready to take this work to the next level, schedule a free call. Email alisha@alishacarlson.com

Hey 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 ultimately means you can choose to make up other rules you'd rather live by instead.

As I've shared on the show before, I've gone from not caring at all about what I ate, hated to exercise, but also hated the number on the scale and what my body looked like.

I've also stepped on stage as a figure competitor, cared too much about what I ate and what I looked like, over exercised, and still didn't like what my body looked like.

The actions had changed, but the mindset was still the same.

For the past month, I've been working on losing 8 pounds. I know, I know. This sounds like I'm selling out of the non-diet approach, but actually it's the opposite.

I realized, avoiding something doesn't make it go away. I had been avoiding the scale for the past few years. And as long as I didn't get on, I felt fine. I wanted to see what sort of thoughts and feelings were left from the many years of chronic dieting.

So I set out to see just that. In today's episode, I share my experience, and some of the biggest take aways.

If you're ready to finally experience freedom from the scale and from food forever so that you can become Strong[HER] in all areas of your life, schedule a consult by emailing alisha@alishacarlson.com.

Let's connect on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Hey 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'm being honest any longer seemed like too long.

What I learned about myself, how I used alcohol, and what I had allowed it to become in my life was eye opening to say the least.

Whether you are actually struggling with alcohol or not, you don't want to miss this.

You can run your own experiment on yourself with anything you feel might be a stronghold in your life or is getting in the way.

Spoiler alert: the things that are most hindering actually seem like they are helping you.

And if you want to do it with the help of a coach by your side, then message me or shoot me an email. I would love to chat to see if my approach is the best one for you.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson Email: alisha@alishacarlson.com
Web: alishacarlson.com

Today 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 of having kids, I want to offer there is another way we can approach our healing from bringing babies into the world.

I love how Steph highlights when it comes to your body, you are the expert. And you have every right to question the information out there.

Not sure if you are still struggling with postpartum issues or not? Listen in, become empowered, and debunk the lies and myths we have been told for far too long.

Connect with Steph Lyons:
https://bloomcorehealth.com/

https://www.facebook.com/bloomcorehealth

https://www.instagram.com/bloomcorehealth

E-mail: steph@bloomcorehealth.com

And if you want to learn more about how you can take control of your health, your time, and your energy connect with me:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

Email: alisha@alishacarlson.com

With all the personal development information out there we are constantly being bombarded with new information about how to live a life with purpose, but are we actually getting any closer?

I was the queen of consumption when it came to personal development. But that's where it stopped. I'd consume. Take notes. Implement here and there. And nothing was happening.

Well, maybe not nothing, but I for sure wasn't seeing the massive transformation I had expected.

Here's the deal. If you want personal development to work and help you create a lifestyle change (or many), you have to work. And you have to be honest with yourself about how you're really doing.

In my experience, we either think we are 100% nailing life and we would say 10s all across the board...or we swing to the other extreme and totally beat ourselves up.

For the rest of us, we have been so busy treating water, we don't even know what our best life would actually look like.

Today, I am sharing with you the exact tool I use to help my clients assess where things are really at in their lives. This way they know exactly what to give their time and energy to, and what to ease up on.

Not living your level 10 life? I got you! Sign up here to schedule a free consultation. No obligation to buy, but if what you're doing isn't working, then maybe it's time to try something else.

What have you got to lose?

Let's hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Today 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 you're cutting out. It has to be a shift in your identity and who you are being when you eat, when you exercise, and how you show up every minute in between.

That shift starts here. Pop in your ear buds, lace up your tennies, and head out for a walk while you listen to this.

thestrongherway

Ready to finally kick the dieting and the weight cycling? Find your body's healthy weight without the hard. Email alisha@alishacarlson.com to set up a consult.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

A couple years ago I started hearing about intuitive eating and how amazing it was. As a chronic dieter I was leery of the 10 principles of outlined in the book Intuitive Eating. Learning how to trust myself around food felt scary and honestly impossible.

We are told over and over that hunger is bad. We can't be trusted around food--such as bread, pasta, or sweets. And we listen in an effort to build healthy habits and healthy lifestyles.

But as I've said before, a healthy lifestyle is about so much more than calories consumed or burned. It's about living a full life. Experiencing health in all areas of your life and not sacrificing in any area for the sake of looking a certain way.

The idea of totally releasing food rules and learning how to listen to my body seemed far fetched at first.

In today's episode, I share with you the number one reason Intuitive Eating doesn't work. If you're considering Intuitive Eating as an alternative to the next diet, listen up.

Subscribe and leave us a review if you found value in this show.

And if you want to learn more about me find me on Facebook or Instagram.

PS. If you're really ready to ditch the deprivation and the restriction, but don't know where to start. Start here:

Click the link
Book a totally free consultation--no strings attached.

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Today is a super special episode as I get to welcome one of my mentors to the show, Stef Gass of the Mompreneur Mastermind Show. I first found Stef with a random search of Christian Business on Apple Podcast.

Stefanie Gass is a Jesus lover, wife, and mom of two boys from Tijeras, NM. She is the host of the top-ranked podcast The Mompreneur Mastermind Show, and her mission is helping, empowering, and transforming Christian Mompreneurs.

Stef specializes in helping these incredible women uncover and tap into their God-led callings, launch podcasts, & monetize using courses and coaching.

Stef wants women to create true change for themselves and for Jesus by utilizing their gifts and serving the world with a business that lights them up!

Stef believes that when we let God's miracles light our path, we will profit from our passions, live proactively, & design a life that fuels our soul.

She believes we actually can have it all.

In this conversation, we had some vulnerable conversations around her implant journey, getting an explant done, and what drove her to change her body in such a radical way. Perhaps most important of all where it was she was seeking her identity in all of this.

Whether you've had implants or entertained the idea of getting them or not, there is something for you here. I know as women, we've suffered some pretty deep wounds aimed at our bodies, our self worth, and the way we view ourselves.

We address all of that and more inside this episode.

If you want to connect with Stef, you can do that here:
Podcast: http://bit.ly/themompreneurmastermindshow

Website: stefaniegass.com

IG: @stefaniegass

Community: bit.ly/successsupportgroup

Email: support@stefaniegass.com

Snag her:

Podcast Launch Checklist: https://podcastchecklist.gr8.com

30 Ways to Grow Your Following: https://30growthhacks.gr8.com

Success with Stefanie Insider: https://swsinsider.gr8.com

For 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 experiences as a woman of color. Mari also opens up about how she is raising the next generation of fierce young girls to love their bodies and their skin no matter the shade or size.

If you want to learn more about Mair Witzel, you can connect with her on IG @mari_unfiltered.

Thank you for tuning in, if you have other topics you'd like to hear more about please message @alishacarlson_ on IG or shoot me an email alisha@alishacarlson.com

xx,
Alisha

Last 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 ways to cultivate a better body image in this week's episode and learn how to get more time, energy, and money back with the simple plan outlined in this week's episode.

You were made for a much bigger purpose than worrying about what you do or don't look like. It's time we start acting like it!

xx,
Alisha

Ready to make this next year your best one yet? See if coaching is right for you...sign up for a chat here.

Let's get social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

It 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.

I can't remember exactly where I first heard this, but they say as a full time entrepreneur, you should aim to get 3 tasks done each day. That's progress. As for me, I am still working on whittling that number down, but I am happy to say, I am prioritizing my most important tasks due to this simple hack around time management: time budgeting.

In this week's episode, I am pulling the curtain back to share my strategy with you, so you too, can work from a to-do list that actually gets done, that aligns with your core values, and your top priorities. You may be a super mom (no doubt about that), but you do still have just 24 hours in a day. Let's maximize the time you do have!

xx,
Alisha

Sign up for coaching here
Join The Strong[HER] Way right here (FB community)

And let's hang on social:
FB: https://www.facebook.com/thealishacarlson IG: https://instagram.com/alishacarlson_

Forget 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

Whether 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, life felt chaotic and stressful every time my husband left for work, and often way before then if I am being honest. It took some time to figure out a system that works, but lucky for you, I've already done the leg work and now you get to plug and play the parts of my system that work for you...and leave what doesn't.

Whether you use this as inspiration for your own routine or as a template, you will be amazed at how much time you get back, how much more energy you have, and how much you're getting done. Hello productivity and efficiency, good bye overwhelm and exhaustion!

Join The Strong[Her] Way by applying here
And come hang out in the Facebook group!

xx,
Alisha

IG: https://instagram.com/alishacarlson_

FB: https://www.facebook.com/thealishacarlson

Alright 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.com

IG: https://instagram.com/ronicacormier82

Mama Tribe: https://www.facebook.com/groups/parenthang/

Facebook: https://www.facebook.com/ronicacormier82

Podcast: http://bit.ly/realtalkwithronica

As 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, we have been conditioned to believe that the size and shape of our bodies somehow indicate how healthy we are, how beautiful we are, and how worthy or valuable we are

The problem with body checking is, often it hinders our ability to be fully present in the moment.

When we are having a “good” day and we look how we think we want to look then we are on cloud 9. If we are having a “bad” day and don't look the way we want, don’t weigh what we want or whatever then it seeps into the rest our lives.

A bad body image distracts us from living our lives and often even discourages us from pursuing the big God-given dreams he has tucked in our hearts. This is why I am so excited to share with you one simple hack to help you improve your body image starting today. No need to diet again, wait on the weight loss, or obsess anymore about food/calories/ macros.

Ready to dive deeper into this work? Schedule a connect call with me: https://calendly.com/alisha_carlson/coachingcall FB: @thealishacarlson
IG: @thealishacarlson_
Web: alishacarlson.com

Today, I'm giving you permission to ditch the diet and dieter's mindset so that you can create true faith fueled food freedom. BONUS: I am also giving you 3 non dieting mindset shifts to make so you can break up the scale forever.

Often we equate an unhealthy lifestyle to bad habits..they are automatic and feel super easy. We don’t have to think about it at all..So why wasn’t don't we appl this same mindset approach to living a healthy lifestyle?

On the surface, it seems like with living a healthy lifestyle it’s all about discipline, following rules, restriction/ deprivation and diet minded thoughts..

Truthfully, it all comes back to the heart behind the actions, and less about the actions themselves. For example--you could eat the same exact thing with 2 different mindsets, and your outcome will be different.

Over the past couple of years, I have developed some different behaviors and habits around food + exercise...and spoiler alert, they are the same strategies I teach my clients!

However, I truly believe the biggest transformation has come through the mindset.

You can go from stressed out around food to food freedom which aligns with your bigger goals and dreams. And I imagine those dreams don’t include obsessing over food or what you look like.

Related episodes:

Non dieting tips for beginners, learning how to become more mindful +intuitive
Learn how to hack your habits as a busy entrepreneur + create the healthy lifestyle you crave

Ready to feel more confident in yourself without waiting on the weight to come off?
Let's chat: https://calendly.com/alisha_carlson/coachingcall **Web: alishacarlson.com
IG: @alishacarlson_
FB: @thealishacarlson

PS: don't forget to grab your copy of my brand new book here!**

Hey, mama! I sat down with a friend of mine and we chatted about our experience with meal plans and former diets. The bottom line? Meal plans don't work long term, and today we are diving into why that is. Sure, you may get results for a few weeks, but for the vast majority of women, meal plans are simply another diet masked as a healthy lifestyle.

In today's episode, we talk about how you can swap out your meal plan for a more sustainable and relaxed way of eating. So that you can live more life, stress and obsess over food and your weight less.

If you're brand new to the concept of Intuitive eating, and you want to learn more about how you can incorporate mindfulness into your food habits I want to invite you to check out the brand new ebook I've created. It walks you through a simple framework so that you can start creating more freedom around food while prioritizing your health and wellbeing. No bingeing, no restriction, no tracking your food necessary!

IG: @alishacarlson_
FB: @thealishacarlson
Web: alishacarlson.com
Work with me: https://calendly.com/alisha_carlson/coachingcall

How to know if you actually need to exercise more [PT 2]

Last week we looked at reasons why the 'more is better' approach may not be the best approach to take when it comes to reaching your fitness goals...especially as an entrepreneur with a family to raise as well.

This week we dive into how you can find your own sweet spot when it comes to exercise and nutrition.

You do not have to go to extremes to reach your fitness goals. In fact, it could be that mindset that is keeping you stuck.

Finding your sweet spot will help you….

Get a better handle on your hunger and appetite, which will help you more easily make nutrition choices that align with your goals.
Recover appropriately between training sessions.
Achieve your goals without compromising your physical and mental health.
Avoid burnout.
Expose your body to less exercise-induced stress.
Reduce your risk of injury.
Improve consistency, therefore also improving sustainability.
Free up more of your precious time and mental energy.

If you're an entrepreneurial minded mom and don't have a ton of extra time to dedicate to longer, more intense workout programs or complicated nutrition plans that require you to cut out foods or keep track, then tune into this week's episode.

And if you really want to take things up a notch without having to do more, then I want to invite you to hop on a connect call with me! I have a few spots open for 1:1 coaching with me and want to help you reach your fitness goals without sacrificing your time.

And if you want to snag your FREE copy of The Mindful Eating Project Kickstart Guide, you can do so here!

Let's hang out on social:

Web: https://alishacarlson.com/

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

How to know if you actually need to exercise more?

Often times when we aren't getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more.

But is the 'more is better' approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your goals and your lifestyle.

As always, my goal is to empower you to make the impact in your life you were created to make. And I know that in order to run your race well and finish strong, we have to be fit spiritually, mentally, and physically.

With that said...being ‘fit’ looks a variety of ways. In fact, it’s not even a look, but a feeling. Sure, there are some underlying behaviors that will likely contribute to feeling those things, there is no cookie cutter formula.

You get to set your goals. You’re in charge, and remember you ultimately know best what you need and how to get there.

If you've ever felt stuck, burned out, or struggled to reach their fitness goals, even if you were kicking your own butt day in and day out.

And you...

Believe that pushing yourself to the limit with crazy workouts and restricted eating is what you have to do to see results you want then this is a series you don't want to miss.

If you're an entrepreneurial minded mom and don't have a ton of extra time to dedicate to longer, more intense workout programs or complicated nutrition plans that require you to cut out foods or keep track, then tune into this week's episode.

And if you really want to take things up a notch without having to do more, then I want to invite you to hop on a connect call with me! I have a few spots open for 1:1 coaching with me and want to help you reach your fitness goals without sacrificing your time.

Let's hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

It's no secret..habits are the way to go if you're a busy mompreneur who doesn't have a whole lot of time to spare tracking macros, counting calories, or obsessing over the number on the scale.

Before I discovered the power of habits, I was slave to diet culture. Always looking for the next 'wellness' craze to help me be my healthiest, fittest self. What I got instead, was food obsession, body insecurity, and massive time/ energy leaks.

Here's the thing most experts aren't telling you...you can hack your 'un'healthy habits to create healthier habits in their place. Your life is made up of daily habits---some are helping you reach your goals in life, while others are slowly taking you further from them.

But every single habit started somewhere, and has the exact same habit loop. You just need a little self-awareness, mindfulness, and intentionality to kick start your healthy habits.

If you're tired of trying so hard to follow the rules of the latest diet. And you're over trying to use willpower to get you to your goals, you gotta listen to this episode.

Grab a cup of coffee or a glass of chilled rose, and meet me on the show.

Don't forget to subscribe and leave a review to help this show get in front of even more women!

Wanna learn more about the non-diet lifestyle and The Strong[HER] Way?

Head on over to https://alishacarlson.com... PS. This is where you can learn more about how you can jump start your mindful eating journey with my 30 Day Challenge. And, you can get it for less than a $1/day.

And if you're on social, you can find me here...

FB: https://www.facebook.com/thealishacarlson

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LinkedIN: https://linkedin.com/in/alishacarlson

Can you actually achieve work life balance as a mompreneur? This topic is one of the most controversial ones out there, and you will surely find people from both camps no matter where you look.

In today's show, I am chatting with a friend of mine who runs her own blog, podcast, and home based business. She went from working a corporate job with a baby at home to juggling full time life with business and 3 kids all from her home.

Angela Parker from The Family Hustle sits down with me to discuss what work life balance looks like for her, how she found her own work life balance, and shares practical tips on how you too, can find your own version of work life balance as a mompreneur.

Angela Parker is the founder of the health blog GrassfedMama.com and creator of the podcast The Family Hustle for mompreneurs. There, she shares simple online strategies to help normal moms turn their passions into an online business so they can make a bigger impact and chase after their dreams in the midst of their family hustle.

Angela previously was a speech therapist until she decided that her real passions were health and wellness and being a stay at home mom. She and her husband now both work from home and home school their three kids while growing their online businesses, so you can imagine the hustle that has to happen to get everything done.

Angela’s passion is to help grow your impact while not sacrificing the most important parts of your life along the way.

If you're struggling with setting boundaries while working from home, this show is a must listen.

Want to learn more about Angela Parker and The Family Hustle?

Website: GrassfedMama.com

Instagram: Instagram.com/grassfedmama

Facebook: Facebook.com/grassfedmama

Pinterest: Pinterest.com/GrassfedMama

Podcast: The Family Hustle

5 Days to Launch Your Authentic Brand: https://grassfedmama.lpages.co/launch-your-authentic-brand

Ready for 2020 to be the very LAST year you diet, track you macros or count calories? You can get your hands on The Mindful Eating Kickstart, a 30 day challenge for less than a buck a day. This self-paced challenge fast tracks your mindful and intuitive eating journey, gives you real - life strategies and hacks so that you will be well on your way to making peace with food and the scale before the end of July (if you act fast!)

Is the diet mindset the real reason you're not reaching your fitness goals?

So often we think we just need to be 'better' at tracking, counting, weighing our food out, restricting, and the list goes on..but what if it is those exact behaviors (and rather the mindset behind them) that is actually hindering your progress on your fitness goals?

Most of the mindsets I reveal in today's episode seem harmless and even healthy. However, I am here to tell you they are toxic thoughts. They may look good on the outside, but deep down they are anything but.

If you've struggled with orthorexia (an obsession with health/ wellbeing), obsessive exercise, or disordered eating, then you have already gotten a taste of how disruptive these "healthy habits" around food can be to overall wellbeing, productivity, energy, and all around living an intentional, purpose driven life.

Grab you favorite drink, hit play, and learn how to transform from the diet mindset to one of food freedom, intuition, and mindfulness.

Cheers!

Want to learn more about working with me or The Strong[HER]Way

And if we aren't already, let's hang out on social:
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LinkedIN: https://linkedin.com/in/alishacarlson Don't forget to leave a review and subscribe to help this message get in front of more women who need it too!

In our culture today discipline to the point of obsession, insanity, or extreme is glorified and celebrated.

But what happens when all of that focus weighs us down, distracts, and discourages us? Is there another way we can set fitness goals without going crazy over the number we see on the scale?

For many, ambitious mom bosses, they see ourselves as weak or lazy if they aren't fit, running a successful business, and leading the charge on the PTA--because we have such high expectations for ourselves and we have so much passion. We can easily get caught up in perfectionism and comparison...which is the exact opposite of self love.

When our tummies look fat or softer than we think they should, we start to obsess. Think about starting a new diet that promises bikini body ready results in 6 weeks. For many of us, we have been taught that being overweight or not looking a certain way made us worthless.

I'm here to remind you that life is more than food, clothes, or what our bodies look like. You were created with a very special and unique purpose in mind, and the good news is, you don't have to be a certain size or shape to make that happen.

You do however, need to let go of the guilt, shame, and unhealthy mindsets that are keeping you stuck in this toxic cycle.

If you're tired of setting fitness goals related to weight loss and fat loss, and want to start setting fitness goal to make you feel strong and empowered, you're in the right place.

Let's get social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson Want to work with me?https://forms.gle/F6xdYk4yzGsvJGqg8 Get to know more about me and The Strong[HER] Way:https://alishacarlson.com/

Don't get me wrong, listening to your body and honoring your hunger + fullness cues is critical to your non-diet lifestyle...but unfortunately many well meaning coaches teaching on intuitive eating and the anti-diet culture movement fail to teach you how to listen to your body in the first place.

If you have been dieting (whether you knew it or not) it can be extremely hard to know what your body is saying especially when it seems to just be shouting you want another brownie (insert eye roll). And the more obsessive (often seen as extreme discipline and healthy eating) the harder it can be to discern what exactly your body needs and whether or not you can even trust it.

Let's face it, we are not taught to trust our bodies. We are not taught to enjoy indulgent foods. And we are not taught that you can be healthy without watching what you eat, tracking your food in some way, or focusing on weight loss/ fat loss.

In today's episode I am walking you through some of the baby steps that will help you learn how to listen to your body helping you become a more mindful and intuitive eater.

Learning how to know when you're hungry, when you're full, and what kinds of foods your body might actually be needing from moment to moment is a nuanced practice that takes time, patience, and a lot of grace.

So grab your favorite beverage or head out for a walk, hit play, and learn how you can trust your body around food one bite at a time.

PS.
If you are looking to dive a bit deeper into the world of intuitive eating with a mindful approach, I have a 30 Day Kit that walks you through the foundational skills in daily bite sized bits. You can get that here: https://alishacarlson.com/tmep30daykit/ (did I mention you can get this for less than a $1 a day?!)

PPS. If you know you want to get started on this journey, but not sure you can do it alone, you fill out the form here, and let's talk!

Oooh, and let's connect on social if we haven't already:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

Meet Te, she's a hard working, ambitious woman who is looking to make an impact through her work and feel good in her body doing it. She's been cooped up during the COVID-19 quarantine and has noticed that working from home has definitely presented some challenges when it comes to keeping a routine for her busy schedule as a female entrepreneur, and as a result, here self-care has gone out the window.

Te wants to be healthy, she wants more energy, and she wants to feel confident in her body. She knows what she needs to do, but actually doing it is the hard part.

She is ready to make some changes, and wants to incorporate more exercise, healthy foods, and sleep, but just doesn't know where to start.

We hopped on a non-diet strategy session and outlined a couple strategies she can start implementing this week! If you're struggling to find a self-care routine as a busy mompreneur, this week's episode is for you ;)

BONUS we even tackled some strategies around resisting the urge to satisfy your sweet tooth. And it's probably not they typical advice you'd expect to hear.

For a sneak peek at what the non-diet lifestyle looks like, hit play. Don't forget to subscribe and leave a review if this was helpful for you!

If you are ready to take the plunge and start on your own non-diet lifestyle, head on over to:
https://alishacarlson.com/tmep30daykit/ **to snag my brand new Mindful Eating Project Kickstart, a 30 Day mindful + intuitive eating challenge to help you fast track your progress into a less stressful way of eating which means you'll have more time to spend making your mark in the world and less time worrying about what to eat and what not to eat.

And if you KNOW you are ready to take it all the way, you can fill out an app to work with me here:*https://forms.gle/F6xdYk4yzGsvJGqg8*Let's hang on social:
FB: https://www.facebook.com/thealishacarlson**

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson

What's up busy mama?! I see you. You're so busy pouring into everyone else's cup, you hardly have time to drink a hot cup of coffee in the morning let alone take time to fill your own cup..you're exhausted, burned out, and ready to runaway--not forever...just for a few hours ;)

Did I just describe your day in a nutshell?

That was me a few years ago. I would stay up late watching Bravo, secretly snacking away on all the carbs I didn't eat during the day being "good" on my diet, and stumble to bed sometime after 10.

My kids were my alarm clock. Which let's face it, never put me in a good mood. I had started hearing about the importance of a morning routine, but knew there was no way in heck a morning routine could happen if my sleep hygiene sucked.

So, instead of tackling the morning routine first, I had to establish healthy sleep habits, and even needed to make over my time management strategy during the day.

It's all connected, and on today's show we get into some of my top time management tips to help you get a better night's sleep. Bonus: we even talk about setting up a bedtime routine that works for your busy schedule!

I want to help you create a system that works for you, if you need a little direction and are interested in booking a 1 hour coaching call, fill out this application.

Learn more about The Strong[HER] Way and my brand new 30 Day Mindful Eating Project Kit designed to help you eat healthy without giving up your favorite foods or happy hour with the girls.

Wanna hang on social?

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https:// linkedin.com/in/alishacarlson

Hey girl! So you've decided you're over counting calories, fed up with tracking your macros, and ready to break up with the scale for good...but you have no idea where to start...

If that is you, you're in the right place! On today's show I share some of my top non dieting tips for beginners. You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction.

I promise you, it's so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you've ever tried.

Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine--depending on the time of day ;) and hit play!

You listened and you're ready to take the next step...

Head over to alishacarlson.com to snag your 30 Day Mindful Eating Project Kit!!

and if you want to hang out on social, you can find me on:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: https://linkedin.com/in/alishacarlson **For inspiration:

Pinterest: http://pintrest.com/alishacarlson**

Bad habits, we all have them in various forms. Some are more obvious than others, yet they all in some way trip us up and keep us from being the strong, fierce, and beautiful women we were created to be.

Whether they are bad behaviors you picked up around food, exercise, or your thoughts, you can break them and replace them with better habits more aligned with your goals.

In today's show, I share with you how pruning my lavender taught me some pretty valuable lessons about pruning bad habits from my life and letting dead things go.

What do you need to prune in your life? What bad habits need to die? What are you willing to let go of so you can grab hold of what you were created for?

Pruning is a painful process and sometimes we even have to let go of the "good" things so we can grab hold of the best things.

Even if you're not into gardening, you will get so much value from today's show!

Let's get social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

LinkedIN: linkedin.com/in/alishacarlson

Ready to be confident, healthy, and eat whatever you want without keeping track of calories or macros?

Head to alishacarlson.com to learn more about a brand new 30 Day Program I've put together just for you! And best part? You can get your hands on it for less than a buck a day!

Do 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/thealishacarlson

IG: https://instagram.com/alishacarlson_ Get my brand-new ebook to help you learn the basics of intuitive eating! https://alishacarlson.com/tmephandbook/

Hey sister, ever have that nagging, gnawing feeling inside that you're not good enough?That no matter what you do, you'll never be good enough. No matter how well you track your food, how hard you workout, or how perfect you try to be, it's just not enough.

You're disciplined, almost to a fault. You find your worth in what you look like and in your achievements. On the outside, it probably looks like you have it all together, but inside you feel anxious, insecure, and like there is more to your life than what you look like.

Overcoming perfectionism inside an imperfect body is hard work, and it takes a massive mindset shift in how we look at the bodies we have and what their ultimate purpose actually is. You and I were created to be more than a lean, fit, healthy, or strong body. We were created with a unique and special purpose for our lives. However, we can't reach that potential fully, as long as we are obsessing over food, our weight, or what we look like.

I've been right where you are. I know the anxiety and the fear that comes with accomplishing and maintaining the perfect body. And I'm here to tell you, no matter what your body looks like, it will never be good enough if you're trying to find your value and your worth in your outer appearance.

In today's show, I share how I overcame the perfectionism that almost ruined my marriage and my family. We also talk about how you can heal from perfectionism to find the every day simple joy that comes with learning how to live in and love the body you're in today.

If you are struggling with your body image, today's show is a must listen. And if you're ready to take the next step to breaking up with the never ending diet cycle, I'm here for you.

Simply fill out an application to see if you're ready for coaching, I cannot wait to work with you!

https://alishacarlson.typeform.com/to/bFDKuQ

Let's be friends, you can find me hanging out...

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_

To stay up to date or to learn more about me and The Mindful Eating Project check out...

https://alishacarlson.com/

Listen up, sister: The world needs you to be FULLY yourself. Not some watered down version of yourself or a knock off of someone else.

In today's show, we are talking about why the world needs you to be yourself + how living up to others expectations is holding you back.

From early ages as women, we are conditioned by subtle and overt messages from our families, the media, and the world around us telling us who we should be, what we should look like, and how we should live our lives. These messages are holding you back.

We weren't created to live like anyone else or try to live up to others' expectations. We were each beautifully and wonderfully made. With unique gifts, talents, dreams, and ambitions. There is a special purpose you were meant to fulfill. But we will never reach our potential if we let feelings of unworthiness, guilt, and shame dictate how we show up in the world around us.

We will never be the wives, moms, women we were created to be as long as we are chasing some one else's idea of what that looks like. Believe it or not, the quirky, weird, and embarrassing things about you are exactly what you should be leaning into and sharing with the world around you. Sister, you are already loved, cherished, and more valuable than you could ever know. You don't have to earn that by how you look or what you achieve.

If you are exhausted from working your butt off to earn others' approval or praise, this episode is for you.

Welcome to The Strong[HER] Way, a place where you can be who you were created to be, so that you can do what only you were created to do. I'm so glad you're here!

If you love what you hear today, please leave a review and share with your tribe <3

Apply for coaching + get more info:
https://alishacarlson.typeform.com/to/bFDKuQ
Let's be social:

IG: https://instagram.com/alishacarlson_
FB: https://www.facebook.com/thealishacarlson

Inspiration for The Strong[HER] Way:

Pinterest: http://pintrest.com/alishacarlson

How many times have you found yourself saying the words, "I can't eat that..."? If I had to guess, it is far too many.

You're not to blame for this. It's part of the marketing and conditioning we have received from countless messages from the diet industry and sadly even the medical community.

Of course, I believe our bodies are a temple, and we ought to steward them well by nourishing and caring for them. But, I don't believe our bodies were meant to be worshipped nor our health and wellness idolized like it is.

If you've found yourself wondering:
Is it 'ok' to eat whatever you want? Can you still get results even if you're not following a diet? Will I be healthy if I eat anything I want to?

You are not alone.

These are all common questions I get from women just like you who want to feel good in their bodies, be healthy, fit, and strong all while running their house and their lives like the boss babes they are.

In today's show, I share with you one simple mindset shift that can unlock a whole new level of food freedom. This four letter word has likely been causing you all sorts of emotional and mental stress when it comes to eating.

We also explore why food restriction is holding you back from being the healthiest (and happiest) version of yourself.

I know you were created to fulfill an amazing purpose, and I also know you can't reach it fully if you're feeling anxious and stressed out over food, exercise, and what your body looks like.

It is my biggest hope that this one simple hack around food will start bring peace and calm to the kitchen and your mind as you explore The Strong[HER] Way to eat, move, and live.

Want to learn more about The Strong[HER] Way to eat, move, and live? Click the link to apply for my brand new 60 Day Program that will help you turn this Coronavirus quarantine into one the healthiest seasons of your life. You'll come out on the other side ready to get back to life with more energy, confidence, and a lot less stress.

Apply for coaching + get more info: https://alishacarlson.typeform.com/to/bFDKuQ

Let's hang out on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ Inspiration for The Strong[HER] Way
Pinterest- http://pinterest.com/alishacarlson

What an episode! I had so much fun recording this episode with Alisha Carlson. We talked about ways to love and honor ourselves, our desires, and body in an empowered way. Alisha shares how self-love has nothing to do with how your body looks, it's much more important to look inwardly to find out what has caused the symptoms you're experiencing in your life—whether it be overeating, under-eating, over-exercising, gambling, social media addiction, or anything else. She shares profound knowledge based on her own past experiences about when she used to struggle to love and accept her own body. Her story of transforming the way she relates to, and views, her body, is incredible. I guarantee you'll be touched.

This is a gold-listen for any woman who desires to have a healthy relationship with her body without having to be on a particular diet or work out every day.

Alisha Carlson is a Non-Diet Lifestyle Coach and creator of The Mindful Eating Project. She is passionate about helping ambitious women live healthier and more fulfilling lives without feeling like they are settling in any one area. Alisha takes an inside out approach to health and wellbeing, helping her clients gain clarity on their vision for their lives, she is able to help them create a custom plan that fits into the rest of their lives.

Visit Alisha's website to learn more about her and her business:@alishacarlson.com

Connect with me:

Instagram:@alishacarlson_
Facebook:@thealishacarlson

-

Connect with Ivana Richey:

Facebook: @ivanarichey
Instagram: @ivanarichey
LinkedIn: @ivanarichey
Pinterest: @ivanarichey
Twitter: @ivanarichey

Don't forget to subscribe to The Strong[HER] Way so you don't miss any future episode.

Love this podcast? Please rate us/leave a review.

In this insightful episode I am chatting with a friend of mine about how we can mindfully master the holidays.

We recorded this episode late last year, but there were just too many good tips and mindset shifts not to share.

So whether you are listening to this around the holidays or not, you are sure to find solid strategies to use to during any stressful season of life.

Learn how to master your mindset, prioritize self-care, and stay connected to community even when life feels like it is going a million miles a minute.

Thanks for hanging out, enjoy!

Grab your FREE download--3 Time Wasting Mistakes [nearly] Every Busy Woman is Making, and how you can avoid them at alishacarlson.com

IG: @alishacarlson_
FB: @thealishacarlson.com

Welcome to the first episode of The Strong[HER] Way to move, eat + live. In this episode I share a bit of my own journey out of diet culture and the diet mindset.

Whether you are just dipping your toes into the non-diet lifestyle or you've been navigating it for a few months now, you are sure to find some gold in this episode.

I went from complete food and body obsession to relaxed and accepting of my body now.

After years of trying just about every diet out there, "successfully" losing weight for a period of time, and almost wrecking my marriage and family in the process I figured there had to be a better way than what I was doing.

So, in 2018, I set out to find it. Surely, we as women exist for far more than just looking good and fixing ourselves. Tune in, as we navigate what that journey looks like while giving practical strategies you can use. Simple, easy, minimal, and effective. That is The Strong[HER] Way.

www.alishacarlson.com for information on The Mindful Eating Project + to snag your FREE gift 3 Time Wasting Mistake Every Busy Woman is Making.

IG: @alishacarlson_
FB: @thealishacarlson