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

Send us Fan Mail In this episode of The Strongher Way , I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness.  Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life. You’ll learn how self-acceptance, emotional wellness, and gratitude can redefine you...

Send us Fan Mail Mom guilt—it’s something almost every mom experiences, especially working mothers juggling family, career, and their own needs.  But where does this guilt come from, and how can we overcome it? In this episode of The Strongher Way , we’re diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like they’re...

Send us Fan Mail In this episode of The StrongHer Way , Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives.  They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it.  From understanding your stress triggers to aligning your actions with your core values, this conversat...

Send us Fan Mail Feeling like there aren’t enough hours in the day? Between work, kids, home life, and everything else on your plate, it’s easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, I’m sharing six practical and actionable strategies to help busy working moms like you create more time for the things that matter...

Send us Fan Mail The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences.  If you’re worried about staying on track without feeling deprived, this episode is for you! Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year. ...

Send us Fan Mail Tired of the dinner-time chaos? In this episode of The Strongher Way , I’m sharing simple meal planning tips to help busy moms like you save time, reduce stress, and still serve healthy meals your family will love. Discover how meal planning can free up hours in your week, eliminate decision fatigue, and keep everyone at the table happy—even those picky eaters!  I’ll show you why...

Send us Fan Mail In this episode of The Strong(HER) Way , I am speaking directly to moms feeling stretched thin by all the demands of life. We are diving into the top challenges busy moms face when starting or sticking with a workout routine. If you’re juggling family, work, and a mountain of responsibilities, adding a workout can feel nearly impossible—I get it, and I'm here to help! Takeaways: T...

Send us Fan Mail Hey there, mama! Feeling stuck with your fitness goals?  Today, we’re digging into a client case study that reveals 3 secrets to feeling great in your clothes and seeing muscle definition, even with a packed schedule.  I’m pulling back the curtain on the strategies my client used to go from frustrated to fit, all without adding hours to her week or getting trapped in the dieting c...

Send us Fan Mail How you start your morning sets the tone for your entire day! This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success. Whether you’re a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence. If you’re ready to stop feeling rushed and start owning your mornin...

Send us Fan Mail 12 Simple Meal Planning Tips for the Busier Seasons of Life When life gets hectic, meal planning doesn’t have to be overwhelming. In this episode, I’m sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons. From prepping smarter to finding shortcuts that work.  These tips will keep you and your family nourished without the...

Send us Fan Mail **5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom** In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom! Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy. Whether it’s: - Squeezing in movement  -Improving your mindset  -Making nutrition work for you These...

Send us Fan Mail Hey friend! If you want freedom from food and from dieting, you are in the right place! This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction. Instead discover a simple, transformative strategy that frees you from constant food obsession while making healthier choices feel eff...

Send us Fan Mail Hey mama! Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results?  In this week's episode, we’re saying enough to dieting! Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever) Designed for busy moms and women on the...

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 (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day) Tired of trying to figure this whole healthy lifestyle thing out on...

Send us Fan Mail In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr. Jena Bradley, a physical therapi...

Send us Fan Mail Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings.  If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen. We’re diving into the power of protein— I'm breaking down three simp...

Send us Fan Mail Hey friend! Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you! The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought I was just living a healthy lifes...

Send us Fan Mail Amazing mama! I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you.  You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way) I’m not talking about the quick moments you carve out between meetings to hop on...

Send us Fan Mail Hi mama! In this week's episode, we're diving into the essential topic of self-care for us working moms. Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (including yourself). Join us as we...

Send us Fan Mail Hey mama! Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals? In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet trap. If you've yo-yo'd up and d...

Send us Fan Mail Hey Mama! Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we tackle the common struggle of checking out on o...

Send us Fan Mail Hey Friend! I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days. Using this meal planning and prep system has taken the s...

Send us Fan Mail Hey friend! I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh!  Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids.  Over the next several weeks, we will be making changes. In the meantime, enjoy some of our most popular episodes over the...

Send us Fan Mail Hey friend! Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals? I can almost guarantee that you will find research supporting BOTH sides of an argument. Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that...

Send us Fan Mail Hey Friend,  Believe it or not there is a science to human behavior.  Welcome back for another episode of The Strong(HER) Way! Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/...