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

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 meal planning doesn’t have to feel restrictive or overwhelming and how to start small for big results.

Whether you’re a working mom juggling a packed schedule or simply want healthier dinner ideas, this episode is packed with practical advice you can start using today.

What You'll Learn in This Episode

• The biggest myths about meal planning—and the truth you need to hear.
• Why meal planning is a game-changer for busy moms.
• How to create flexible meal plans that work for your lifestyle (and picky eaters!).
• Simple strategies for meal prep that will save you time, money, and stress.

If you’ve been searching for ways to simplify mealtime, make healthier choices, and feel more in control of your evenings, this episode is for you!

Resources Mentioned

• Healthy Meals Happy Family System – Grab 30 done-for-you dinner ideas that are healthy, simple, and family-approved for just $37

Are you ready to simplify mealtime and reduce stress around food? Tune in now to discover how meal planning can transform your busy life. And don’t forget to check out the Healthy Meals Happy Family System for quick and easy dinner ideas your family will love!

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:

• Time management is crucial for busy moms to fit in workouts.
• Micro workouts can be effective and manageable.
• Treat workout time as an important appointment.
• Perfectionism can hinder progress; focus on consistency instead.
• Self-compassion is key in the fitness journey.
• It's important to redefine what counts as exercise.
• Building a support system can enhance accountability.
• Starting fresh means meeting yourself where you are.
• Creating a reset plan helps when setbacks occur.
• Visualizing progress over perfection fosters a healthier mindset.

Chapters:
00:00 Introduction to Fitness for Busy Moms
04:03 Micro Workouts and Time Management Strategies
07:15 Creative Solutions for Staying Active
10:22 The Energy Paradox and Redefining Success
13:04 Self-Compassion and Overcoming Past Failures
15:52 Starting Where You Are and Visualizing Progress
19:02 Creating a Reset Plan and Accountability
21:46 Reconnecting with Your Why and Taking Action
26:41 Outro_FINAL_2.mp3

Get your copy of The Healthy Meals, Happy Family System here!

Let's connect!

@alishacarlson_ on IG

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 cycle.

In this Episode, You’ll Learn:

How to Make Your Workouts Work for You:
Stop worrying about finding more time to exercise! 

Learn how to streamline your workouts to maximize muscle tone and definition with the time you already have. This is about quality over quantity, so every workout counts.

Smart Nutrition Tweaks for Busy Moms:
The way you eat shouldn’t feel like a full-time job. 

Discover simple, sustainable shifts in nutrition that support muscle definition and lasting energy, without restrictive diets or complicated meal plans. 

I’ll share how my client made small adjustments that led to big results.

Why Prioritizing Rest is Key for Muscle Tone and Energy:
If you’re like most moms, rest can feel like a luxury. 

But here’s the truth: real transformation happens during recovery. 

I’ll break down why rest and sleep are essential for seeing muscle definition, feeling strong, and avoiding burnout. 

These tips will make rest a powerful part of your routine, even with a packed schedule.

This episode is all about taking realistic, practical steps to feel great in your clothes and reach your fitness goals, no matter how busy life gets. 

With a focus on balance, quality workouts, supportive nutrition, and the importance of rest, you’ll come away with actionable tips you can start using today to see real changes.

• Connect with Me: Follow me on Instagram at @alishacarlson_
• Work with me: Book a consultation

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 mornings, this episode is for you!

Ready to take what you're learning here on the podcast and apply it to your life?

Get your personalized game plan! Book a consult here.

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 overwhelm.

 If you’re a busy mom trying to juggle it all, this is your go-to guide for making meal planning work for *your* life!

Ready to kickstart your fitness routine this fall, but not sure where to start?

Book a call with me to get your own personalized game plan.

**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 micro habits fit into even the busiest schedule. Get ready to start feeling more like yourself again —without overhauling your whole life. 

Perfect for the on-the-go mom who’s ready to stop surviving motherhood and start thriving in motherhood!

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 effortless.

Tune in if you're ready to reclaim your relationship with food and enjoy the freedom you deserve!

 Want to learn more about how coaching can help you take what you're learning here and actually apply it to your life to speed up your results?

Book a free call if you're ready to get off the diet roller coaster for good, look and feel your best without obsessing over food or the scale. 

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 go, these tips are all about helping you feel confident, energized, and strong without obsessing over food or counting calories.

It’s time to embrace a healthier, happier you—because you deserve it!

Sign up for a FREE coaching consultation with me to learn more about coaching and my non-diet brain and habit based method to help you feel and look good without obsessing over the scale or food all day long

Aaaannd, if you want to be the first to get your hands on my totally done for you 30 Day Family-friendly (quick and easy) meal plan kit shoot me a message here. 

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 your own?
Confused by all the information out there, and not sure where to start?
Sick of dieting to lose weight only to gain it all back again?

If so, I want to invite you to book a free call with me today!
Click here to reserve your spot

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 therapist and mom of 4 on the show.

Dr. Jena helps moms feel empowered to live that “fit-mom” lifestyle easily amongst the chaos of motherhood so they feel confident and strong in their own skin.

Dr. Jena Bradley’s expertise is shared through her blog and YouTube channel, Live Core Strong. And now she has a new podcast, The Fit Postpartum Mom, where she teaches quick workouts for busy new moms, with an emphasis on core strengthening first before all else. She’s most known for her superpower, scheduling and routines.

She juggles life with her 4 littles, volunteers at her church in the women’s and children’s ministry and continues to work as a physical therapist while running an Airbnb on the side.

She does all this while maintaining a healthy lifestyle and growing her own online business. If you want to stay motivated, Dr. Jena will surely help you reach your fitness goals faster all while being a busy mom.

SIGN UP for Dr. Jena's Bootcamp-- September 17-18, 2024
Listen to The Fit Postpartum Mom w/ Dr. Jena
Learn more about The Belly Wraps Dr. Jena shared!