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

Send us Fan Mail Hey friend! Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals. I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not total...

Send us Fan Mail Hey friend! This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey. if you're like the  me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself.  You know this isn't sustainable. It's not...

Send us Fan Mail Hey friend! Welcome back for another episode. Today we are bringing a replay of how to maximize your fitness in your late 30s and into your 40s. This year, I turned 39, so this is definitely a topic near and dear to my heart--but also so many of the women I work with are in the late 30s to 40s. Things can start to change in this era hormonally..And, often even just seasons of life...

Send us Fan Mail Hey Friend! Welcome back to another episode of The Strong(HER) Way. This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks. And then, we will unpack how she did it and WHY it worked. (Hint: this is the ONE thing people who have lost weight long term do to help them from reb...

Send us Fan Mail Hey friend! Do you often find yourself going a little crazy on the weekends? Maybe you can be 'good' throughout the week, but the weekend hits, and it's like all bets are off. This used to be me. I would eat so good all week long, but by the end of the day and pretty much every weekend, it was like a monster took over and I'd just go nuts. Then, I'd beat myself up, feel pretty cra...

Send us Fan Mail Hey beautiful friend!   Are you tired of the endless cycle of diets that promise the world but leave you feeling frustrated and defeated?   you're SO not alone!  Join me for this week's podcast  where we dive into the real talk about ditching the diet mindset for good. I'm here to empower you with practical tips and strategies to break free from the diet trap while still achieving...

Send us Fan Mail Welcome to The Strong(HER) Way!  Today, we're diving into the juicy topic of quieting that relentless chatter about food in your head. I'm your host, Alisha Carlson, and I'm here to help you kiss dieting goodbye and embrace a more joyful relationship with food. Let's face it, we all have that little gremlin in our heads telling us what we should or shouldn't eat. But guess what? Y...

Send us Fan Mail Have you ever felt like certain foods were your  enemy, lurking in the dark corners of your pantry, ready to derail your health goals?  This episode is for you.  Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years.  I pull from personal experience and my client's post-ket...

Send us Fan Mail  Infertility is a journey that many women know all too well. Jen Cougill, once a Physician Assistant and now a holistic health coach, joins me to share her struggle with infertility and exactly what she did to get pregnant .  With a focus on hormone balance and gut health, Jen and I discuss the pitfalls of diet culture, the necessity of managing stress, and the need for personaliz...

Send us Fan Mail When my family faced a health crisis, I knew something had to change about the way we were living our lives. My husband was diagnosed pre-hypertensive when he was mid-20s. That scared both of us into getting healthy so he didn't need to live the rest of his life on medication. Especially because high blood pressure runs in his family.  In our latest episode, I share 10 reasons why...

Send us Fan Mail Ever feel like you're waging a war with your waistline, trapped in an endless battle of calorie counting and guilt over every bite of food? We're tearing down the walls of restrictive dieting and building a foundation for a joyous and intuitive relationship with food. Join me as I guide you through the Mindful Eating Kickstart Guide, an empowering journey that promises freedom fro...

Send us Fan Mail Ever found yourself reaching for a snack when you're not even hungry?  You're not alone.  Join me as we peel back the layers of our food cravings and relationships in the newest installment of Stronger Way to Eat, Move, and Live.  Together, we'll explore the maze of emotions and habits that leave us yearning for certain foods, uncovering the societal signals that tie comfort to co...

Send us Fan Mail Meet Casey: My name is Casey Kang Head. I am a 3x survivor of acute lymphoblastic leukemia & stroke survivor. I am now a cancer coach that teaches survivors how to reclaim their life and learn how to live differently to ensure they are stronger physically, mentally & emotionally so they don’t live life in fear. I am an Author of “Finding Your Way Back to Heart Center; Canc...

Send us Fan Mail Unlock the secret to a life of balance and progress as we explore  the powerful concepts from "Switch" by Dan and Chip Heath. This episode is your ticket to harmonizing these conflicting forces, setting you on a path to achieving your most ambitious food freedom, fitness, and life goals.  Together, we'll explore how simple shifts in our environment can nudge us towards better habi...

Send us Fan Mail Struggling with your self-image or feeling shackled by the 'never good enough' syndrome? My conversation with mindset coach Risa Hasbrook shares  how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be. Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating ourse...

Send us Fan Mail Are you tired of bouncing from one diet to another, only to end up feeling like a failure? I promise you're not alone. Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets. Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.  Learn how delaying gratificatio...

Send us Fan Mail Are you tired of trying diets that don't work? Have you ever wondered if there's a different approach to nutrition that doesn't involve restrictions or guilt?  We're here with you today to debunk many nutrition myths and help you find a sustainable and personalized approach to your diet. We're exploring how to consider 'diet' as a noun and not a verb. It's not about punishing your...

Send us Fan Mail Ever felt burdened by the societal expectations of being a perfect mother, a dedicated professional, and maintaining an ideal body?  We’re here to let you in on a secret, you're not alone.  We've been there too, and we're here to share our personal journeys of finding peace, calm, happiness, and fulfillment in our own unique ways.  In this enlightening conversation, we're sharing...

Send us Fan Mail Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten?  Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration.  In this episode  we talk about  our eating habits, breaking them down into four types - -- -mindless  -emotional  -habitual  -physical eating.  W...

Send us Fan Mail Have you ever wondered why you're hitting a weight loss plateau despite doing all the right things?  We'll be peeling back the layers of the 'calories in versus calories out' equation and shedding light on why it's not as straightforward as it seems, particularly for women.  We'll also touch on why calorie counting isn’t the holy grail of weight management and how our weight can b...

Send us Fan Mail Ever found yourself mindlessly munching on snacks late at night and wondering how to curb this habit? Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress. We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day,  eliminating late-n...

Send us Fan Mail Hey Friend! I feel like this is the stuff that is rarely, if ever talked about when it comes to weight loss surgery or medication. To many, the can seem like the magic solution. But, for most, the things that contributed to weight gain in the first place wasn't ever just about the food. The things weight loss surgeries seem to miss (just like diets, and other quick fixes) is all t...

Send us Fan Mail Hey Friend! Welcome back to another episode of the show. This week I am sharing with you my hot take on tracking food, steps, and your daily exercise minutes. Tracking can either be used as a weapon against ourselves OR we can use it as a tool to help us move more consistently toward our goals and daily targets. If you've tried every diet in the past, chances are you're feeling a...

Send us Fan Mail Hi friend! I don't know about you, but how I sleep sets the stage for how I'm feeling all the next day. We are learning more and more the importance of quality sleep on our overall health and wellbeing. And yet, sleep is still one of the things my clients struggle with the most when we start working together. Some key signs of poor sleep include: -Feeling more hungry the next day...

Send us Fan Mail Have you ever stopped to notice what you're actually thinking and saying about yourself to  yourself?  This was a foreign concept for me for years. I had no idea that the crummy thoughts I had about myself, and the even crummier story I was telling myself was *optional*. I would recite that story over and over like it was the truth. Ironically, this led to me engaging in behaviors...