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Are you tired of thinking you need 5+ hours a week in the gym just to look toned?
In this episode of The Strong[Her] Way, I’m showing busy moms over 30 how to build muscle, boost confidence, and finally feel strong in your clothes — without living at the gym.

I’ve been where you are: juggling work, kids, marriage, and a million other commitments. Time feels impossible. But here’s the truth : getting toned isn’t about doing more workouts, it’s about doing the right ones.

You’ll learn why most women waste time on endless cardio and random Instagram workouts, and how you can start seeing muscle definition with just two focused strength sessions a week. Plus, I’ll break down the big 3 for getting toned: strength training, protein, and recovery.

💪 What You’ll Learn in This Episode:

• Why cardio alone won’t get you that toned, defined look
• How to structure strength workouts that fit your busy life
• The importance of progressive overload (and how to do it simply)
• How much protein moms over 30 really need to build muscle
• Why recovery and sleep are the missing link to fat loss & energy
• How to get toned at home or at the gym without wasting time

You don’t need endless workouts, complicated meal plans, or restrictive diets. If you focus on strength, protein, and recovery — even just two workouts a week — you’ll get stronger, leaner, and have more energy left over for the people and things that matter most.

Resources & Links Mentioned:

• Get 2 Free Full-Body Workouts → email/ DM me alisha@alishacarlson.com / @alishacarlson_ on IG
• Learn about The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
• Connect with me on Instagram → @alishacarlson_ | @thestrongherway

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Are you tired of strict diets, confusing intermittent fasting apps, and feeling like food is controlling your life? In this episode of The Strong[Her] Way, I’m breaking down time-restricted eating (TRE) — a simple, sustainable approach that busy moms over 30 can actually stick with.

I’ll share my own story of trying extreme fasting windows (and why they backfired), plus the science behind why TRE works for fat loss, hormone balance, energy, and even better sleep. Most importantly, you’ll learn how to use this tool without obsessing over calories, tracking every bite, or feeling like you’re failing if you don’t do it perfectly.

Whether your goal is losing weight, boosting energy, improving digestion, or just creating more freedom around food, TRE could be the game-changer you’ve been waiting for.

What You’ll Learn in This Episode:

• What time-restricted eating is (and how it’s different from intermittent fasting)
• Why busy moms over 30 can benefit most from TRE
• How TRE supports fat loss, hormones, digestion, and sleep
• Why when you eat can be just as important as what you eat
• Practical ways to start TRE today without rigid rules or calorie counting
• How to experiment with eating windows that actually fit your lifestyle

Time-restricted eating isn’t about punishment or restriction — it’s about working with your body’s natural rhythm so you can stress less about food and feel more energized, strong, and confident.

Resources & Links Mentioned in This Episode:

• Join The Strong[Her] Way Coaching Program → alishacarlson.com/clientform
• Connect with me on Instagram → @alishacarlson_ | @thestrongherway

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Moms, feel like there’s never enough time for yourself? You’re not alone. In this episode, I share simple, actionable hacks for busy working moms over 30 to take back control of their day, prioritize self-care, and make healthier choices without stress.

You’ll learn:

• How to audit your time and find hidden pockets of productivity
• Sneaky movement hacks: fit exercise into 5–10 minute windows
• Meal planning & prep shortcuts to save time and eat healthier
• Self-care micro habits and boundary-setting strategies
• How to create systems, routines, and delegate tasks for a calmer, more intentional life

Even small changes can free up hours in your week, boost your energy, and help you feel calm, strong, and in control.

Listen now to start taking back your time—and finally make space for what matters most.

Want more support? If you’re ready to take control of your time, energy, and health, we’ve got you covered. Check out our group coaching programs for accountability and community, or explore 1:1 coaching for a fully personalized plan designed to fit your life as a busy mom. Click here to get started

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Feeling like everything falls on your shoulders? Like if it’s going to get done (and done right), it has to be YOU? You’re not alone.

In this episode of The StrongHer Way, I’m unpacking why delegation isn’t just a nice-to-have—it’s a survival strategy for busy moms who want to reduce overwhelm, reclaim energy, and create more space for themselves.

Here’s what you’ll learn:

• The real definition of delegation for moms (and why it’s not about being bossy).
• How to involve your spouse and kids without constant nagging or micromanaging.
• Simple systems for delegating household chores, meal prep, and mental load.
• The 4 D’s framework—delegate, defer, delete, and do—that helps you prioritize what matters most.
• How delegation shifts family dynamics, strengthens teamwork at home, and gives you back precious mental bandwidth.

👉 Whether you’re running a household, a business, or both—you’re the CEO. And CEOs don’t do everything themselves. They build teams. It’s time to build yours at home.

Resources & Links:

• Join my upcoming webclass to learn the brain-based transformation strategies that help busy, high-achieving moms create lasting change without obsession. https://thestrongherway.com/fit-fueled-registration-page
• Follow me on Instagram: @alishacarlson_

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In this episode of The StrongHer Way, Alisha Carlson unpacks the truth about food freedom—and why it’s the key to sustainable fat loss and better health for busy, high-achieving women. Forget fad diets and endless calorie counting; Alisha shares how ditching ultra-processed foods and prioritizing real, whole foods can naturally help you lose weight, boost energy, and feel better in your body—without the obsession.

You’ll learn how to practice mindful eating, recognize hunger and fullness cues, and make empowered food choices that work with your lifestyle—not against it. Whether you want to lead your family by example, break free from food guilt, or create eating habits you can stick with for life, this episode will give you the exact strategies to start today.

What You’ll Learn in This Episode:

• How ultra-processed foods sabotage health and weight loss goals
• Practical ways to reduce processed food intake without feeling deprived
• Why mindful eating matters more than food rules
• How stress and lifestyle habits influence eating patterns
• The power of protein and produce for natural satiety
• Small, realistic changes that add up to lasting transformation
• How to model healthy habits for your family without dieting talk

Sound Bites:

Chapters:
00:00 — What Food Freedom Really Means
03:42 — The Hidden Dangers of Ultra-Processed Foods
08:15 — Mindful Eating & Hunger Cues
12:30 — How Stress Shapes Your Eating Patterns
17:48 — The Real Food Swap Strategy for Fat Loss

Ready to get leaner and stronger, feel more confident in your clothes, and actually like what you see when you look in the mirror?

to learn more/ get started, just fill out this form

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In this episode of The StrongHer Way, Alisha Carlson unpacks one of the most overlooked yet powerful nutrients in your kitchen: fiber. As a busy mom, it can be hard to figure out what actually matters when it comes to nutrition. But when it comes to gut health, energy, digestion, hormone balance, and even weight loss, fiber is a non-negotiable.

You’ll learn the difference between soluble and insoluble fiber, why most women aren’t getting enough, and how to make small, sustainable changes that improve your health without making your life harder.

If you’ve been overwhelmed by nutrition advice, this episode simplifies it and empowers you to start with one simple step—more fiber.

What You’ll Learn:

• The critical role of fiber in digestive health and energy regulation
• How fiber supports gut health, hormone balance, and even weight loss
• The difference between soluble and insoluble fiber
• Why most busy moms are falling short—and how to fix it
• How to increase fiber without overhauling your entire diet
• Small, sustainable shifts that support your entire family’s wellness
• The importance of pairing fiber with hydration
• How to build dietary habits that last without restriction or stress

JOIN our FREE LIVE Webclass 8/10/25 @4:00 PM PST

Register here to save your spot! (replay only available if you register ahead of time)

Connect on IG @alishacarlson_ or @thestrongherway

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In this episode of The StrongHer Way, Alisha Carlson dismantles the outdated belief that fitness is just about cardio, calorie burning, and shrinking your body. She shares her personal journey from fear of lifting heavy to building a strong, empowered physique—and life—through muscle-building, mindset work, and smart nutrition.

You’ll walk away understanding why lifting more and eating enough can actually get you the toned look you’re after (yes, even if the scale doesn’t move), and how to stop chasing aesthetics at the cost of your mental health.

This isn’t just another “fitness tips” episode—it’s a mindset reset and a call to lead your body like a CEO.

What You’ll Learn:

• Why lifting heavier + eating more = better results
• How mindset—not your macros—is likely your biggest obstacle
• What “toned” actually means (hint: it’s not about losing more weight)
• Why cardio isn’t the answer for long-term change
• How to track real progress beyond the scale
• Why detaching from weight loss goals can improve mental health
• The role of proper nutrition in muscle growth and energy
• How coaching provides the structure and accountability most busy women need

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Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being.

In this episode, we dive deep into why so many women, especially moms 30+, get caught in the trap of focusing solely on physical results. We'll explore:

• The critical need for a mindset shift to unlock real, sustainable change.
• Why measuring non-scale victories (NSVs) is essential for recognizing progress and building momentum beyond just physical outcomes.
• How to break free from the frustrating cycle of diet mentality and embrace food freedom that nurtures both your body and your mind.
• The profound connection between emotional peace and your overall health journey.
• Practical ways to cultivate self-trust through mindful practices and consistent daily habits.

It's time to redefine success. Your journey to strength building doesn't have to come at the expense of your overall happiness or body image. Join us as we explore focusing on inputs over outputs, fostering consistency, and prioritizing your emotional well-being as much as your physical health.