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If you’re a busy mom trying to juggle work, family, and your health—but feel like you never have enough time to work out—this episode is for you.

This week, we break down how to maximize your fitness with short, effective workouts that actually deliver results.

You’ll learn how to ditch the “all or nothing” mindset and build consistency with time-efficient strength training strategies you can do from home.

Whether you’re new to working out or just need a plan that fits your schedule, this episode will show you how to train with purpose and create lasting change.

🎯 What You’ll Learn:

• Why shorter workouts can lead to better results
• The role of compound movements in building strength fast
• How to eliminate distractions and simplify your home workout routine
• The secret to staying consistent—without relying on motivation
• How to shift your mindset around time, exercise, and progress
• Why personal development and fitness go hand-in-hand

Want to learn more about Fit+ Fueled and how it can help you finally reach (and keep) your fitness goals even when life is crazy busy with work and kid's sports?

DM me @alishacarlson_ on IG or fill out the application here

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In this episode, Alisha Carlson explores the hidden ways moms unintentionally teach their kids to people please and live without boundaries—simply by how they show up in day-to-day life.

You'll learn why modeling self-care isn’t selfish, how to break generational cycles of hustle and burnout, and how to lead your family with grace, wisdom, and strength.

This is more than parenting—it’s personal transformation. Because when moms prioritize their own self-worth, rest, and wellness, they raise kids who do the same.

What You'll Learn:

• How your habits are silently shaping your kids’ beliefs about rest, self-worth, and boundaries
• Why busyness isn’t a badge of honor—and what to model instead
• The difference between real self-care and the highlight-reel version
• Practical ways to involve your family in healthy habits and personal growth
• Why perfection isn’t the goal, but ownership is
• How to stop the cycle of people pleasing (for you and your kids)

Key Takeaways:

• If your kids only learned about boundaries by watching you… what would they believe?
• You’re not just raising kids—you’re re-parenting yourself.
• Actions > words: More is caught than taught.
• Boundaries show your family that time is sacred.
• Rest isn’t a reward. It’s a requirement.
• Grace over guilt. Always.
• When you take care of yourself, you're teaching your family to step up, not step around you.

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In this episode of The StrongHer Way, I sit down with Elizabeth Katzman, a functional nutrition expert passionate about helping women navigate the hormonal rollercoaster of perimenopause and menopause with confidence.

We dive deep into the intersection of hormone health, strength training, and functional nutrition, focusing on why advocating for your health is more important than ever.

From the critical role of estrogen and progesterone to the often-overlooked dangers of osteoporosis, this conversation is packed with insight, strategy, and science-backed solutions.

Elizabeth shares the truth about hormone replacement therapy (HRT), the benefits of bioidentical hormones, and how nutrition and resistance training are your secret weapons for long-term health.

We also discuss stress management, self-care, and why DEXA scans should be on every woman’s radar—before there’s a fracture.

Whether you're just entering perimenopause, in the thick of menopause, or supporting other women who are, this episode is a masterclass in functional nutrition and women's health advocacy.

Learn more about Elizabeth and her work here.

Ready to take what you are learning here and start applying it to your life...consistently?

My new 12 week program might be just what you need.
Learn more about how we can do that together by booking a no strings attached call. Book here