Send us a text

If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you.

You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar?

In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably.

In This Episode, You'll Learn:

✅ Why your metabolism changes after 35 (and it's not what you think)

✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss

✅ How to eat MORE and still lose fat (yes, really)

✅ Why comparing yourself to your younger body is keeping you stuck

✅ The exact training style that works best for women over 35 (hint: it's not more cardio)

✅ How to let go of all-or-nothing thinking and embrace "good enough"

We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it.

This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out.

What You'll Discover:

The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you.

Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35.

How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35.

The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters.

Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale.

Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300

Get started here!

Send us a text

Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause.

Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection.

What You'll Learn:

• Why the 5 a.m. club is setting you up for failure (and what to do instead)
• The shocking research on sleep deprivation and fat loss that will change how you approach your mornings
• How perimenopause affects sleep quality and why women over 35 need MORE rest, not less
• The connection between sleep, cortisol, and belly fat storage
• How to build a minimum viable morning routine that actually fits your real life
• Why prioritizing sleep is the key to sustainable weight loss and muscle building
• Practical tips for improving sleep quality during perimenopause

Perfect For:

• High-achieving moms who feel guilty about not waking up at 5 a.m.
• Women in perimenopause struggling with sleep and weight management
• Anyone tired of unrealistic morning routine advice from social media
• Moms who want sustainable health habits, not perfectionistic routines

Ready to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment.

Send us a text

In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond.

Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks.

We also dive into:

• Why rucking is powerful for fat loss without overtraining
• How outdoor exercise and walking with weight can reduce stress and anxiety
• The importance of proper footwear and gear for injury prevention
• How rucking can be a social activity that builds consistency
• Common myths about exercise, weight loss, and “needing more intensity”
• How women over 35 can use rucking to support bone density and long-term health

Kayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts.

If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness.

Connect with Kayla:

Website: https://kaylagirgenrd.com/

TikTok: https://www.tiktok.com/@kaylagirgenrd

Facebook: https://www.facebook.com/kaylagirgenrdld
Instagram: https://www.instagram.com/kaylagirgenrd/
YouTube: https://www.youtube.com/@kaylagirgenrd

LinkedIn: https://www.linkedin.com/in/kaylagirgen/

Buy her brand new book here! —> https://amzn.to/3LZTMB2

Send us a text

Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick.

If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January.

What You'll Learn:

✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January)

✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions

✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes

✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout

✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims)

✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines

✅ How to track progress beyond the scale with metrics that actually matter for long-term health

Resources Mentioned:

Book: Atomic Habits by James Clear
Program: The Strong[HER] Way Coaching Program → thestrongherway.com/fitandfueled
Special Offer: Use code TSW300 to save $300 on enrollment

Ready to break the cycle and build habits that actually last? Here's how to start:

1. Define your identity (not just your goals) - Who do you want to become?
2. Choose your Foundational Three habits - Make them small and specific
3. Create habit stacks - Attach new behaviors to existing routines
4. Track your identity votes - Build evidence of who you're becoming
5. Get support - Don't try to do this alone

Want more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled

Connect with Alisha:

🌐 Website: thestrongherway.com
📧 Email: alisha@alishacarlson.com
📱 Instagram: @thestrongherway @alishacarlson_

Send us a text

Holiday Eating Without Guilt: A New Way to Navigate the Holidays

The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food.

In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules.

I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control.

We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food.

This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters.

If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good.

Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300!

thestrongherway.com/fitandfueled

Send us a text

Budgeting doesn’t have to feel restrictive, shame-filled, or overwhelming.
In this episode of The Strong Her Way, host Alisha Carlson is joined by Shana and Vanessa from Budget Besties to redefine what modern budgeting really looks likeand why it’s the key to long-term financial calm.

Together, they unpack why budgeting often feels as daunting as dieting and how financial guilt mirrors our relationship with food. If you’ve ever felt like you’re “bad with money,” this conversation will shift your money mindset and help you see that the real issue is often disorganization, not discipline.

You’ll learn how to build a sustainable budgeting system that allows for joy, flexibility, and intentional spending—without sacrificing your future goals. From automating your budget to planning for annual expenses, this episode offers practical strategies for long-term financial planning while also addressing the emotional side of money management.

Most importantly, this conversation reframes budgeting as a tool for empowerment, food freedom–style abundance, and self-trust, not restriction. If you’re ready to heal your relationship with money, invest in yourself without guilt, and create financial systems that actually work in real life, this episode is for you.

Key topics include:

• Breaking free from financial shame and guilt
• Sustainable budgeting vs. traditional budgeting
• Healing your relationship with money
• Intentional spending and financial awareness
• Investing in yourself as a powerful financial choice
• Creating financial calm through clarity and systems

Key Takeaways

• Budgeting can feel as daunting as dieting—but it doesn’t have to.
• Most “spending problems” are really organization problems.
• You can enjoy life and be financially responsible.
• Automating your budget reduces stress and decision fatigue.
• Planning for annual expenses creates long-term stability.
• Healing your relationship with money starts with knowing your numbers.
• Investing in yourself is a valuable, intentional decision—not a splurge.
• Separating bills from spending brings clarity and calm.
• Delayed action in budgeting can cost you opportunities.
• Creating a budgeting system beats traditional budgeting every time.

To sign up for their Budget Bootcamp, click here: https://budgetbesties.com/bootcamp/

Send us a text

Tired of restrictive diets that make healthy eating feel impossible? In this episode, we're breaking down why nutrition doesn't have to be all-or-nothing—and how focusing on the right foundational habits can help you feel amazing while still enjoying your favorite foods.

Discover the "big rocks vs. small rocks" approach to nutrition that takes the overwhelm out of healthy eating. Learn which habits actually move the needle on your health (spoiler: it's not your coffee creamer), and how to identify your personal nutrition non-negotiables so you can build a sustainable lifestyle that works for YOU.

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

Head to thestrongherway.com/fitandfueled

Send us a text

In this episode of The StrongHer Way, Alisha Carlson cuts through the holiday haze and speaks directly to the woman who feels like she’s lost her momentum after Thanksgiving. Instead of sliding into the “I’ll start in January” mindset, Alisha challenges listeners to step into sustainable change now. She breaks down why mindset, identity, and self-investment matter more than willpower—and how high-achieving women can use this season to build functional strength, consistency, and long-term health.

You’ll learn why successful women anchor their goals in who they want to become, not just the outcomes they want to chase. Alisha unpacks the internal and external obstacles that keep women stuck, the power of simple systems over self-control, and why functional strength is the real foundation for confidence, energy, and long-term fitness.

If you’re ready to step into empowered decision-making, elevate your standards, and cultivate habits that create lasting change, this episode will help you turn the post-holiday slump into your greatest momentum-builder.

Ready to get started? thestrongherway.com/fitandfueled

USE CODE: TSW300 to save $300 on your enrollment!