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Think strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays.

From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitness on the back burner, this episode shows you why it might be the exact edge you’ve been missing as a high-performing woman.

What You’ll Learn:

• Why strong women lead better in life and business
• The link between physical strength and emotional capacity
• How to fit strength training into a packed schedule
• The mindset shift from fitness as “self-care” to “strategic leadership”
• Alisha’s 2-day StrongHer training method for busy women

TEXT the Word “CEO” on here and get the The StrongHer Way 2-Day Training Split designed for busy moms and entrepreneurs.

Ready to feel more like yourself again? For the outside to finally match how you feel on the inside?

Get started in 3 easy steps:

Step 1: Fill Out the Quick StrongHer Strategy Form

Step 2: I’ll Review and Send You a Custom Plan

Step 3: Start Implementing on the plan to get results

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If you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem.

Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business. This mindset shift will help you create sustainable results and finally build the confidence you’ve been chasing.

What You’ll Learn:

• Why motivation fades and identity sticks
• How your current self-image might be sabotaging your fitness journey
• 3 key belief shifts to unlock lasting consistency
• The StrongHer Way to shift into self-leadership
• How to rewrite your internal story and build the habits that reflect your next-level self

DM “IDENTITY” on Instagram and get Alisha’s free The StrongHer Way Identity Journal Prompt to start the mindset work today.

And if you are ready to take this work deeper and apply it to your own life follow these three easy steps:

1. Fill out the client form here

2. Get the best plan for you and your goals

3. Start implementing immediately

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Can you track macros without losing your mind or cutting out the foods you love? In this powerful episode of The StrongHer Way, I sit down with Neha Nautiyal—a former chemistry teacher turned macro coach for South Asian moms—who shares how she transformed her relationship with food, body image, and fitness while raising two daughters and honoring her vegetarian diet.

Neha opens up about the cultural pressure she felt growing up in a South Asian household, the body shaming that started early, and the years of dieting, cardio, and restriction that led nowhere. The turning point? Discovering macro coaching as a path to true food freedom—and learning how to make Indian food work for her goals, not against them.

What We Cover

• Why macro tracking doesn’t have to feel obsessive or restrictive
• How Neha made macro coaching work with her vegetarian diet and South Asian culture
• Breaking generational patterns around food, body image, and nutrition education
• How to include your kids in conversations about healthy eating (without shame or fear)
• Simple, protein-packed vegetarian meal swaps that actually taste good
• The key mindset shift that made macro tracking sustainable
• How intuitive eating and macro tracking can coexist
• Why perfectionism is ruining your results—and what to do instead
• Building a strong relationship with food, your body, and your family at the same time

Notable Quotes

📲 Connect With Neha

👉 Follow Neha on Instagram: @macrofriendlybessie
👉 Grab her free vegetarian macro resources (link in her IG bio)

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In this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction.

Whether you’re a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha breaks down what body recomposition actually is, why toning is a myth, and how non-scale victories are the true measure of transformation.

If you’ve been chasing a smaller body hoping to feel better, this is your wake-up call to build a stronger one—and finally feel like you again.

What You’ll Learn in This Episode:

• Why obsessing over the scale can sabotage your results
• The real difference between fat loss, weight loss, and body recomposition
• Why the “toned” look comes from building muscle—not cardio or calorie cuts
• How your self-worth has nothing to do with your weight
• The power of celebrating non-scale victories to stay motivated
• What it really means to take a holistic, sustainable approach to fitness
• How to shift your mindset and unlock a deeper level of transformation

Key Takeaways:

• Obsessing over the scale will hold you back.
• The scale doesn’t measure your progress, your worth, or your strength.
• Muscle building is essential for long-term body confidence.
• You’re already worthy—your weight doesn’t define you.
• “Toning” isn’t real. Strength is.
• Track your progress in how you feel, move, and lead—not just how you look.
• Sustainable health starts in the mind and ends in embodied confidence.

Episode Chapters:

00:00 – Breaking Free from the Scale Obsession
02:36 – Redefining Worth Beyond Weight
05:43 – Understanding Body Recomposition vs. Weight Loss
08:23 – The Myth of Toning and Building Muscle
11:37 – Tracking Progress Beyond the Scale
14:17 – The Importance of Non-Scale Wins
17:21 – Shifting Focus from Numbers to Feelings
20:06 – Creating Lasting Change Through Mindset

Resources & Links:

• 📩 Want to work with Alisha? Apply here
• 📲 DM “STRONGHER” on IG @alishacarlson_ for info on coaching
• 🎧 Listen to more episodes of The StrongHer Way
• 📘 Join the StrongHer Insider email list for bonus resources & behind-the-scenes coaching

🙌 Connect With Me:

📸 Instagram: @alishacarlson_
🌐 Website: www.alishacarlson.com
🎙️ Subscribe to The StrongHer Way on Apple + Spotify

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Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes.

In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tracking every bite or falling into “food chaos.”

Drawing from her personal story and years of coaching high-achieving moms, Alisha walks through the 10 core principles of intuitive eating and how to apply them in real life—especially if you want to feel good in your skin, fuel your workouts, and model a healthy relationship with food for your kids.

You’ll learn how to reject diet culture, tune into your hunger and fullness cues, stop labeling food as good or bad, and develop a gentle but goal-aligned approach to nutrition and movement.

🎯 What You’ll Learn:

• How intuitive eating and fitness goals can coexist
• Why rejecting the diet mentality is the first step to food freedom
• How to understand hunger signals and emotional triggers
• Why food should be satisfying—not just “clean”
• What it means to practice gentle nutrition without extremes
• How to exercise for strength and energy—not just calorie burn
• How moms can set the tone for generational food confidence

💬 Key Quotes:

• “This isn’t a bash on intuitive eating—it’s a deeper take.”
• “Food is neutral. It’s just food.”
• “Quieting the food police is huge for breaking shame.”
• “You can have food freedom and structure.”
• “This is about making peace with food and progress.”

🕒 Episode Chapters:

00:00 – Intro to Intuitive Eating
02:50 – What the 10 Principles Really Mean
06:02 – Rejecting the Diet Mentality
09:13 – Understanding Hunger and Fullness
11:59 – Making Peace with Food
14:51 – Challenging the Food Police
18:02 – Respecting Your Body and Its Signals
21:11 – Discovering Satisfaction in Eating
23:49 – Honoring Health with Gentle Nutrition
27:10 – Exercise as Self-Respect, Not Punishment
30:00 – Final Thoughts & What to Do Next

🔗 Connect with Alisha:

• Instagram: @alishacarlson_
• Website: www.alishacarlson.com

Send us a text

Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body.

If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you didn’t know you needed.

We talk about how our bodies change, and the hormonal shifts that impact energy, sleep, hunger, muscle building, and fat loss—and why your go-to strategies from your 20s might be backfiring now.

You’ll learn how to shift your mindset, your workouts, and your nutrition to support your body’s real needs during this phase of life—and how to stop fighting your body and start working with it.

What You’ll Learn in This Episode:

• How your body changes after 30 and into perimenopause/menopause
• Why hormones affect sleep, cravings, mood, and progress
• The power of muscle building for hormone balance and metabolism
• How to train for your current season of life—not your past version
• Why recovery and rest are essential for results
• The impact of undereating and overtraining on your energy levels
• How to manage stress for better hormonal health
• What role HRT (Hormone Replacement Therapy) can play in your journey
• How to listen to your body’s signals and respond with strategy, not shame

Let’s Connect:

Instagram: @alishacarlson_

Website: www.alishacarlson.com

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In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsychology, explore how functional MRI is revolutionizing the diagnosis and treatment of concussion symptoms, and spotlight the critical importance of individualized care in today’s healthcare model.

Dr. Fong shares her innovative Brain Boot Camp program, which uses cognitive therapy, nutrition, exercise, and sleep optimization to restore brain function and improve quality of life. This conversation challenges the outdated, one-size-fits-all approach to healthcare and introduces a holistic treatment model that empowers patients—especially women—to reclaim their health and vitality.

Whether you're navigating your own brain fog, healing from trauma, or looking to optimize your mind for high performance, this episode offers tangible strategies rooted in science and backed by years of clinical practice.

What You’ll Learn in This Episode:

• How brain structures affect behavior, personality, and decision-making
• The link between emotional trauma and brain function
• Why concussions often go undiagnosed—and what signs to look for
• The power of functional MRI in diagnosing and tracking brain injuries
• How neurohacking practices like sleep, movement, and learning new skills improve brain function
• Why women’s health must include brain-focused, individualized care
• The role of nutrition and exercise in cognitive recovery and brain optimization
• How community and connection support long-term wellness

This episode is perfect for you if:

• You’ve struggled with brain fog, fatigue, or memory issues
• You want a more integrated approach to healthcare
• You’re curious about how to optimize brain health without medication
• You’re a high-achieving woman looking for holistic wellness strategies

Send us a text

In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems.

If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you.

We’re not here to slap another rulebook in your hand—we’re here to burn the old one and write a new story based on identity, mindset, and real empowerment.

Alisha challenges the toxic diet culture narrative and walks you through how to actually change your habits by shifting your self-concept, upgrading your environment, and creating systems that make health easier and sustainable—even on your busiest, most chaotic days.

This episode is your permission slip to stop white-knuckling your way to health. You don’t need more willpower. You need a better strategy.

What You’ll Learn:

• Why dieting based on willpower is setting you up to fail
• How your identity and beliefs drive your actions more than motivation
• The difference between shame-driven change and identity-based growth
• How to shape your environment and systems for effortless follow-through
• Why trusting yourself around food is one of the most empowering shifts you can make

Connect + Take Action:
👉 Ready to ditch diet culture and build a StrongHer mindset? Check out alishacarlson.com and join the next round of The StrongHer Way Fit + Fueled. Fill out the Connect form for more info

🎧 Subscribe, rate, and share this episode with the strong women in your life who are ready to break free from the hustle-diet-repeat cycle.