Fitness · Alisha Carlson, Fitness and Nutrition Coach for Moms

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

by Alisha Carlson, Fitness and Nutrition Coach for Moms

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!

Latest episodes

Showing 20 · updated from the feed

Fast weight loss for women after 35 and the hidden risks

Rapid weight loss in perimenopause is more complicated than the scale suggests. In this episode, we break down what the research says about GLP-1s, extreme dieting, lean

Oct 16
25 min

Feeling stuck? Why moms over 35 might need to eat more and lift heavy

Feeling stuck? If you're one of the moms over 35 who is eating less, training more, and still not getting leaner, this episode explains why under-eating, not a lack of di

Oct 8
24 min

Beyond the scale: how to track your fitness progress when the scale isn't moving

If the scale stalls, how do you know your fitness routine is still working? In this episode, I show you how to track progress when the scale stalls by building a simple d

Sep 24
28 min

Stop rushing: why slow habits beat fast results for moms over 35

The 21-Day Myth: Why Habit Timelines Are a Lie If you've ever white-knuckled your way to a goal, an extreme diet, an all-in reset, only to watch the results slowly slip

Sep 17
19 min

The Perimenopause Reset: 8 Habits I'm rethinking as a mom over 35

Hitting your 40s and perimenopause changes the rules, what worked in your 20s and 30s doesn't always work now. In this episode, Alisha shares eight personal lifestyle shi

Sep 10
31 min

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

Sep 3
24 min

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

Aug 27
15 min

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

Aug 13
13 min

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

Aug 6
35 min

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

Jul 30
24 min

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

Jul 23
31 min

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

Jul 16
26 min

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

Jul 10
31 min

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.

Jul 2
21 min

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

Jun 25
21 min

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

Jun 22
20 min

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

Jun 11
28 min

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

Jun 4
33 min

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

May 29
33 min

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

May 21
24 min

Chart trend

Position in the Fitness chart (US), last 90 days.

#1#101#200JulAugSepOct

#128

all-time peak

days in the top 200 since Apr 2026

Chart positions

Where The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women ranks today in each Apple Podcasts chart (US, Oct 22, 2026).

#157 ▲ 43 Fitness US

What listeners say

A curated, balanced selection of Apple Podcasts reviews.

I love loooove how Alisha’s podcast covers such RELEVANT topics in terms of holistic health and wellness - from our physical health, to emotional and mental health, and more. She also shares so genuinely from her real-life personal experiences and lessons learned, so the tips and advice isn’t just theoretical, but actually relatable and applicable!! -Grace from Let’s Unpack That with Alex

Let’s Unpack That w Alex&Grace · Jul 2023

Finally, a health podcast that is realistic for real people! Alisha shares quality health information in such a clear, understandable way that is easy to action. Thank you for sharing your expertise with the world.

PamDurant · May 2023

I love listening to this podcast. Alicia‘s tips and advice are very down to earth and realistic and super positive! I would look forward to hearing her tips because they are so doable and super helpful.

Rosa Alejandro M.Ed. · Oct 2022

Alisha is a great interviewer and makes guests feel comfortable. She gets at deeply important issues around food and eating. She was brave enough to discuss eating disorders in Adolescents! A great episode.

Susanlberry · Sep 2022

We strive to present a balanced view by showing a diverse range of reviews from Apple Podcasts.