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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/

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Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods.

Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU.

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

Head to thestrongherway.com/fitandfueled

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In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset, Alisha challenges listeners to step into sustainable change now. She breaks down why mindset, identity, and self-investment matter more than willpower—and how high-achieving women can use this season to build functional strength, consistency, and long-term health.

You’ll learn why successful women anchor their goals in who they want to become, not just the outcomes they want to chase. Alisha unpacks the internal and external obstacles that keep women stuck, the power of simple systems over self-control, and why functional strength is the real foundation for confidence, energy, and long-term fitness.

If you’re ready to step into empowered decision-making, elevate your standards, and cultivate habits that create lasting change, this episode will help you turn the post-holiday slump into your greatest momentum-builder.

Ready to get started? thestrongherway.com/fitandfueled

USE CODE: TSW300 to save $300 on your enrollment!

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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!

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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

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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.