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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.

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The holidays are fast approaching, and if you’re a busy, high-achieving mom, you know how the season used to throw your Health, Energy, and Consistency off track. 

This week, I’m bringing you a replay of one of my most powerful live coaching sessions designed just for you. I walk through how to build a holiday prep system that handles your mindset, meals, and boundaries, so you don’t survive the season…you actually thrive through it.

In this episode you’ll discover:

• How to shift from “I’ll deal with this in January” to showing up now, strong and steady.
• The exact three-step plan I used for a group of moms last year—mindset reframe, meal-prep strategy, strength training anchor.
• How to set up your environment so food, family, and expectations don’t hijack your health goals.
• Why strength training and muscle matter more than endless cardio and holiday diet hacks.
• A live Q&A from real moms asking the hard questions about balance, time, and authenticity.

Who this is for:

• Working moms who feel stretched thin and worry the holidays will set them back.
• High-achieving women who want to lead by example, not just keep up.
• Moms who are done with quick fixes, diet guilt, and the “I’ll start in January” cycle.

Why it matters:
You are the future self your kids will look back on—this is your legacy moment. You’re not just prepping for a few weeks of holiday stress—you’re setting the tone for the year ahead. A strong, healthy you is the leadership move your family needs right now.

If you’re ready for support, accountability and a system that carries you beyond the holidays and into the New Year, I invite you to join me before January. Let’s build momentum now so you don’t wait until you’re behind. Claim your spot ➤

thestrongherway.com/fitandfueled

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In this episode, Alisha Carlson opens up about her personal journey into fitness and the mindset shifts that helped her break free from obsessive dieting and perfectionism.

From years of body image struggles to discovering a healthier balance with clean eating and strength training, Alisha shares what truly moves the needle for women navigating midlife changes, hormonal shifts, and the pressures of weight loss.

You’ll hear an honest discussion about the rise of weight loss drugs, the misconceptions about clean eating, and how small, sustainable lifestyle changes can create lasting transformation.

This conversation will leave you feeling empowered, grounded, and ready to pursue health from a place of purpose. Not punishment.

What You’ll Learn:

• Why Alisha wasn’t always into fitness (and what finally shifted).
• The difference between clean eating for nourishment vs. control.
• How body acceptance is essential for mental and emotional well-being.
• What’s really happening during midlife and perimenopause (and how to work with your body).
• The truth about weight loss drugs and why they don’t fix root issues.
• How mindset and habits drive sustainable change.
• The connection between sleep, recovery, and metabolism.
• Why fueling your body well is part of fulfilling your life’s mission.

Ready to take your health and fitness to the next level without it taking over your life? 

If you’re burned out on dieting and tracking every single calorie AND you want to like what you see in the mirror again, feel good in your clothes, and feel more like yourself, I want to invite you to join The Strong(HER) Way Coaching Program!

Click here to learn more/ sign up!

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Do you ever catch yourself stuck in your head overthinking every move, second-guessing your decisions, or waiting to “feel ready” before taking action?

In this episode, Alisha Carlson dives into how overthinking holds women back from achieving their goals in health, fitness, and personal development. You’ll learn how to break free from procrastination, shift your mindset, and start taking confident, imperfect action toward your best self.

Alisha shares practical mindset tools to help you stop the cycle of doubt and fear, embrace discomfort as a sign of growth, and build real confidence through consistent action. Whether your goals are in your fitness, health, or personal growth, this episode will empower you to move forward without waiting for the perfect moment.

You’ll discover how to:

• Recognize overthinking as fear in disguise
• Build confidence by taking small, imperfect steps
• Turn mistakes into learning moments instead of setbacks
• Use mindset work to fuel your fitness and health goals
• Create momentum and clarity through consistent action
• Rewire your identity for long-term growth and empowerment

If you’re ready to stop procrastinating, overthinking, and holding yourself back, this episode will inspire you to take action now and trust that clarity comes from movement, not perfection.

Listen in and learn how to transform overthinking into confidence, action, and unstoppable personal growth.

Ready to feel better in your body, like what you see in the mirror, and feel more like yourself again? 

Join Fit + Fueled here

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Meal planning as a busy mom doesn’t have to be perfect or Pinterest-worthy. In this episode, Alisha Carlson shares how to break free from the perfectionist mindset and make meal prep practical, sustainable, and manageable for real life. 

We dive into the mindset shifts that make healthy eating easier, simple meal prep strategies that save time, and the value of community support.

 Whether you’re juggling work, kids, or sports schedules, this episode will help you embrace consistency over perfection and enjoy stress-free family meals.

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—> Ready to take what you’re learning here on the show and apply it to your own life to actually create the healthy, strong body and mind you’ve been wanting? While also getting back to yourself as a mom? 

Join our group coaching program here (use TSW300 to get $300 off—offer only good on our group coaching program)

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In this episode of The StrongHer Way, Alisha Carlson breaks down one of the biggest fitness myths holding women back: the idea that more cardio equals more weight loss. Drawing from her own journey and the experiences of her clients, she shares why this “burn more, eat less” mindset often leads to burnout, muscle loss, and frustration especially as women approach their 30s, 40s, and beyond.

Alisha explains how hormonal changes during perimenopause and menopause shift how our bodies respond to exercise and why strength training becomes the most powerful tool for maintaining metabolism, confidence, and long-term health.

You’ll walk away understanding:

• Why cardio alone won’t change your body composition
• How under-eating and overtraining can slow your metabolism
• The science behind building muscle and balancing hormones
• Practical ways to fit strength training into mom life
• How embracing your identity as a strong woman can change everything

Whether you’re a busy mom trying to lose weight, feel stronger, or find balance, this episode will help you shift from calorie-chasing workouts to purpose-driven training that supports your body and your life.

👉 Ready to stop spinning your wheels and start training with purpose?
Join The Strong(HER) Way coaching program  designed to help high-achieving moms build strength, confidence, and sustainable health.
Learn more at alishacarlson.com/clientform

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Are you tired of starting diets that don’t last or following plans that work for everyone else but you? In this episode of The StrongHer Way Podcast, Alisha Carlson breaks down why cookie-cutter diets fail and why a personalized approach to nutrition, fitness, and lifestyle is the key to long-term health.

Using the StrongHer Way framework, Alisha shares how busy moms can stop chasing restrictive diet rules and instead build a lifestyle that fits their unique needs, preferences, and real-life commitments. From making small, sustainable changes to learning how to enjoy your favorite foods guilt-free, this conversation will empower you to take ownership of your health journey.

If you’ve ever felt like you’re “broken” because a diet didn’t work, this episode is for you. You’ll discover why the problem isn’t you—it’s the plan—and how to finally create a health and fitness routine that works with your life instead of against it.

 What you’ll learn in this episode:

• Why cookie-cutter diets don’t work (and why that’s not your fault)
• How personalized nutrition leads to sustainable results
• The importance of aligning your health habits with your lifestyle and goals
• Why small tweaks are more powerful than drastic overhauls
• How to build a healthy relationship with food and let go of guilt
• The freedom that comes from owning your journey with the StrongHer Way

 Press play and discover how to ditch dieting for good and step into a healthier, stronger, more confident you.

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Are you a busy mom feeling overwhelmed by the constant question: “What’s for dinner?” You’re not alone. In this episode of A Strong Her Way, I’m breaking down how meal planning can actually create freedom, not restriction, while saving you time, reducing stress, and helping your family eat healthier meals.

I’ll walk you through practical tips for setting up a meal planning system that works for your schedule and your family’s preferences. From brainstorming your favorite recipes to creating a master shopping list and even getting your kids or partner involved in the kitchen, this episode will give you the tools to take control of mealtime without feeling like it’s another chore.

We’ll also cover:

• How meal planning reduces decision fatigue and mental overwhelm.
• Simple ways to include your family in the process, even picky eaters.
• Flexible strategies to make healthy meals easy and repeatable.
• Tips to start small and build a system that sticks.

By the end of this episode, you’ll understand that meal planning isn’t about perfection — it’s about creating a system that works for your family, your lifestyle, and your sanity.

If you’re ready to stop stressing over dinner and start enjoying mealtime again, this episode is for you.

Action Step:
Start by planning just a couple of meals this week, involve your family, and notice the difference in how much time and mental energy you save.

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In this episode of The StrongHer Way, Alisha Carlson reveals why most women struggle to reach their health and fitness goals—and how the missing link is identity. Instead of chasing motivation, willpower, or the latest routine, lasting transformation comes from aligning your self-concept with the woman you want to become.

Alisha shares her own journey of breaking free from diets and rigid rules, and how she discovered that small daily actions, flexible routines, and mindset shifts create sustainable results. You’ll learn why identity-based behavior change is the key to lasting health, and how every choice you make is a “vote” for the stronger, healthier version of yourself.

Whether you’re looking to build new habits, create sustainable routines, or finally transform your relationship with fitness, this conversation will inspire you to rethink your approach and step into a new identity.

What You’ll Learn in This Episode:

• Why health goals fail without identity shifts
• How willpower is limited but identity is renewable energy
• The role of small daily actions in creating transformation
• Why flexible routines are more sustainable than rigid rules
• How to align your actions with your self-perception
• Practical steps to begin building a stronger identity today

Take the Next Step:
Ready to create results that last without obsession? Join Alisha’s upcoming web class on identity-based habits and transformation—where you’ll learn how to make real changes that stick.