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Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick.

If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January.

What You'll Learn:

✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January)

✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions

✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes

✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout

✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims)

✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines

✅ How to track progress beyond the scale with metrics that actually matter for long-term health

Resources Mentioned:

Book: Atomic Habits by James Clear
Program: The Strong[HER] Way Coaching Program → thestrongherway.com/fitandfueled
Special Offer: Use code TSW300 to save $300 on enrollment

Ready to break the cycle and build habits that actually last? Here's how to start:

1. Define your identity (not just your goals) - Who do you want to become?
2. Choose your Foundational Three habits - Make them small and specific
3. Create habit stacks - Attach new behaviors to existing routines
4. Track your identity votes - Build evidence of who you're becoming
5. Get support - Don't try to do this alone

Want more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled

Connect with Alisha:

🌐 Website: thestrongherway.com
📧 Email: alisha@alishacarlson.com
📱 Instagram: @thestrongherway @alishacarlson_

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Holiday Eating Without Guilt: A New Way to Navigate the Holidays

The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food.

In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules.

I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control.

We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food.

This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters.

If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good.

Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300!

thestrongherway.com/fitandfueled

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Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming.
In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern budgeting really looks likeand why it’s the key to long-term financial calm.

Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversation will shift your money mindset and help you see that the real issue is often disorganization, not discipline.

You’ll learn how to build a sustainable budgeting system that allows for joy, flexibility, and intentional spending—without sacrificing your future goals. From automating your budget to planning for annual expenses, this episode offers practical strategies for long-term financial planning while also addressing the emotional side of money management.

Most importantly, this conversation reframes budgeting as a tool for empowerment, food freedom–style abundance, and self-trust, not restriction. If you’re ready to heal your relationship with money, invest in yourself without guilt, and create financial systems that actually work in real life, this episode is for you.

Key topics include:

• Breaking free from financial shame and guilt
• Sustainable budgeting vs. traditional budgeting
• Healing your relationship with money
• Intentional spending and financial awareness
• Investing in yourself as a powerful financial choice
• Creating financial calm through clarity and systems

Key Takeaways

• Budgeting can feel as daunting as dieting—but it doesn’t have to.
• Most “spending problems” are really organization problems.
• You can enjoy life and be financially responsible.
• Automating your budget reduces stress and decision fatigue.
• Planning for annual expenses creates long-term stability.
• Healing your relationship with money starts with knowing your numbers.
• Investing in yourself is a valuable, intentional decision—not a splurge.
• Separating bills from spending brings clarity and calm.
• Delayed action in budgeting can cost you opportunities.
• Creating a budgeting system beats traditional budgeting every time.

To sign up for their Budget Bootcamp, click here: https://budgetbesties.com/bootcamp/