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

The Fall Reset Busy Moms Actually Need to Stay on Track with their Fitness Goals

A Realistic Fall Plan for Moms If your fall routine already feels impossible three weeks in, you're not failing, you built the wrong kind of routine for this season. In

What I actually did to stay consistent with my fitness goals while traveling as a 40+ mom

I just got back from a work trip, and I want to walk you through what actually happened with my fitness goals while I was gone, because it wasn't perfect and it also wasn

Willpower Is a Myth: Identity is what really makes a habit Stick

If you've ever white-knuckled your way through a habit only to watch it fall apart the second life got hard, this episode is your reset. We're revisiting one of the mos

Hormones and joint pain: why you're suddenly getting hurt

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

Why being hard on yourself actually sabotages your success as a high achiever

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 disci

Sleep and Muscle Loss: What Women Over 35 Need to Know

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 pee

Zone 2 & VO2 Max for Women Over 35: Less Time, More Payoff

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 o

The Real Reason You Keep Falling Off Track (It's Not Discipline)

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 har

Prevent Bone and Muscle Loss After 35: The Truth Women Over 35 Need

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.

Why you don't feel motivated as a 40 something mom: cycle syncing in perimenopause

If your motivation in perimenopause feels like it's been replaced by a slot machine, you are not losing your discipline.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

Japanese Walking for Women Over 35: Small Shifts, Big Wins in under 30 minutes

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 Japan

Perimenopause Brain Fog: 5 Pillars to Protect Your Mind

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 ca

Build stronger bones: what women over 35 need to know

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

How to Make Behavior Change Feel Easy for high achieving Women

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 thei

The all or nothing trap: why perfectionism is keeping you stuck as a high achiever

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 pro

Why traditional habit methods don't work for high achieving women

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 goi

Train smarter in perimenopause: how to use your monthly cycle as data

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 unrec

Why cortisol might be wrecking your muscle building goals as a high achieving woman

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

The Workout Doctors Wish More Women Over 35 Were Actually Doing

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, Alish

Why you can't stop eating at night and how eating more protein can help

Send us Fan Mail 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 (especial