『The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women』のカバーアート

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

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

著者： Alisha Carlson Fitness and Nutrition Coach for Moms
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Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week?


Are you sick of your clothes not fitting and wish that you felt like yourself again?


Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived?


I am so excited you're here! In this podcast, you will learn proven brain-based nutrition and fitness habits that will help you understand how to eat and move your body in a way that fuels your body and mind - so you can keep up with those crazy kids!

You’ll feel more energetic, confident in your clothes, and consistent in sustainable routines that are realistic for your busy life and also support your health goals.


Hey, I’m Alisha. A wife, mom, fitness/nutrition/lifestyle coach. I dieted for over a decade, losing and regaining the same weight over and over. I was not only chasing a number on the scale, but I was also trying to be everything to everyone, which only left me feeling more exhausted and worse about myself.


I finally realized that if I was going to show up as the wife and mom I wanted and find freedom in my health I needed to work on my relationship to food, exercise, my body, and myself. I learned about the power of changing our brain (aka our thinking) - and our behavior- through habits that supported the healthy lifestyle that I craved. And now I’m ready to share everything I’ve learned with you!


If you are ready to finally find a simple nutrition and fitness plan that is built for busy moms...

Feel better in your clothes and about what you see in the mirror...

Results that are undeniable like more energy to serve your family well,

Fat loss (without feeling deprived or restricted), improved mood, and better sleep - this podcast is for you!


Grab your protein smoothie, lace up your shoes, and let’s get StrongHER - together!


© 2025 The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women エクササイズ・フィットネス フィットネス・食生活・栄養 衛生・健康的な生活
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  • Why you must delegate as a busy mom if you want to reduce the mental load (MVP)

    Why you must delegate as a busy mom if you want to reduce the mental load (MVP)
    2025/08/20

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    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_
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    22 分
  • How ultra processed foods stall your fitness goals as a mom over 30

    How ultra processed foods stall your fitness goals as a mom over 30
    2025/08/13

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    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
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    29 分
  • 4 Common Fiber Mistakes Women Make (and easy ways to fix them)

    4 Common Fiber Mistakes Women Make (and easy ways to fix them)
    2025/08/06

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    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
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    27 分
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