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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

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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.

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In this episode, Alisha breaks down how busy moms especially women 35+ navigating perimenopause can keep inflammation low during Thanksgiving week without dieting, restricting, or giving up their favorite foods.

Learn the signs of chronic inflammation, why it hits harder during perimenopause, and how simple, anti-inflammatory food swaps can improve energy, mood, digestion, and metabolism. This is your practical, evidence-based guide to feeling good in your body during the holidays.

What You’ll Learn:

• The most common signs of inflammation women overlook (bloating, fatigue, cravings, puffiness, joint aches)
• Why perimenopause increases inflammation (based on research from Dr. Tyna Moore, Dr. Gabrielle Lyon, and Dr. Stacy Sims)
• Simple anti-inflammatory food swaps that fit into a busy mom’s life
• How to build a holiday plate that supports your hormones
• Easy ways to reduce inflammation during Thanksgiving without restriction
• The best protein, fiber, and healthy fat choices for stable energy and fewer cravings
• Holiday strategies to reduce alcohol-related inflammation
• How to use leftovers to stay on track and avoid post-holiday crashes

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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