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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

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In today’s episode, Alisha Carlson dives into the misunderstood world of PCOS (Polycystic Ovary Syndrome), revealing why it's more than just a reproductive disorder — it’s a metabolic issue, rooted in insulin resistance.

She breaks down how traditional advice falls short and why a holistic approach that includes strength training, smart nutrition, stress management, and lifestyle shifts is the real game-changer.

If you’re tired of band-aid solutions and ready to heal from the inside out, this is the StrongHer Way.

Key Takeaways:

• PCOS is often misdiagnosed and is driven largely by insulin resistance.
• Healing PCOS naturally starts with building muscle, balancing blood sugar, and reducing chronic stress.
• Nutrition matters: eat enough, fuel consistently, and prioritize quality foods over constant dieting.
• Stress is not just emotional—it’s biochemical. Chronic stress worsens PCOS symptoms and fuels inflammation.
• Walking after meals, strength training, and simple daily habits can radically shift your metabolic health.
• Healing your hormones is a journey—one rooted in partnership with your body, not punishment.

Other podcasts on PCOS to check out:
Dr. Gabrielle Lyons (on Apple)

Ready to take your health off the back burner and to the next level?
We are kicking off The Strong(HER) Way Fit + Fueled in May. Email alisha@alishacarlson.com to get more info on how you can secure your Early Bird spot!

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In this episode of The Strong(HER) Way, Alisha Carlson breaks down one of the biggest lies women have been sold by diet culture: that your weight defines your health, your progress, and your worth.

If you’ve ever found yourself spiraling because the scale went up—or felt like you could only celebrate when it dropped—this conversation will shift everything.

Alisha dives into the truth about body image, weight loss, and why the scale is a lagging metric that doesn’t reflect your true health. You'll learn how to track real progress through non-diet health metrics like energy, mood, strength, and hormonal health—because fat loss doesn’t always mean healing, and healing doesn’t always show up on a scale.

This is your invitation to redefine what it means to be healthy—from the inside out.

🔑 Key Takeaways:

• The scale is not a reliable indicator of health, fitness, or self-worth.
• Weight loss ≠ fat loss. Weight loss ≠ healing.
• Your health journey is about building—not just shrinking.
• Non-scale victories like better energy, improved sleep, and emotional resilience are far better health metrics.
• Diet culture teaches you to chase smaller. We’re here to build stronger.
• Track your mental health, emotional well-being, and how you lead your life—not just how you look.
• True success is living in alignment with your values, not just hitting a “goal weight.”
• Your body is not a project. It’s a partner.
• Celebrate your invisible wins: consistency, self-talk, and the way your kids see you showing up.

Snag your spot in The Strong(HER) Way Fit+Fueled group that launches early May. You can still get an early bird spot that will get you 1:1 coaching with me to help personalize the plan even further.

Go to: alishacarlson.com/clientform

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In this episode of The StrongHER Way, Alisha Carlson pulls back the curtain on why so many women feel stuck in their fitness journey—especially after 30. She tackles the three biggest roadblocks: protein, motivation, and outdated weight loss strategies that just don’t work anymore. If you’ve been eating “clean,” working out hard, and still not seeing the results you want—this episode is your wake-up call.

We’re ditching diet culture and rewriting the rules on fat loss, strength training, and what it really means to be healthy.

What You’ll Learn:

• Why protein is the most underrated nutrition hack for women
• How to plan meals that keep you full, energized, and strong
• The myth of motivation—and why discipline and systems matter more
• How aging and hormones affect fat loss (and what to do about it)
• Why muscle is your metabolic gold and calorie counting is a waste of time
• How to train smarter, not harder—and finally see results
• The role of rest, recovery, and strategic strength training
• Why your health habits are shaping your kids' future too

This episode is for you if:

• You’re a busy woman over 30 struggling with fat loss
• You feel like you’re doing everything “right” and still not seeing results
• You’re ready to stop chasing motivation and start building momentum
• You want fitness to feel sustainable, not like another job

Links & Resources:

• 💪 Want to train smarter, not harder? Check out the StrongHer Program
• 📲 Tag me on IG @alishacarlson_ and tell me your biggest fitness frustration—we might feature it in a future episode!

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In this episode of The StrongHer Way, Alisha Carlson sits down with Renee Fitton to unpack one of the most talked-about wellness tools today: fasting.

But this isn’t your average intermittent fasting chat.

Together, they dive into the real science behind fasting, the differences in how men and women respond, and what every woman should know—especially during perimenopause and postmenopause.

You’ll hear about intermittent fasting, prolonged fasting, and fasting mimicking diets, as well as why women need a tailored approach based on their hormones, cycle, and recovery needs.

Whether you're fasting for longevity, metabolic health, or to improve your relationship with food, this episode gives you both the research-backed benefits and the real-life risks.

What You’ll Learn in This Episode:

• The difference between intermittent, prolonged, and mimicking fasts
• Why fasting hits differently for women—especially in perimenopause & postmenopause
• How autophagy (your body’s cellular cleanup crew) is triggered by longer fasts
• When to fast and when to rest based on your menstrual cycle
• Why weight loss should not be the main goal of fasting
• The role of caffeine and stress in fasting
• Practical tips to safely incorporate fasting without wrecking your hormones

Quick Takeaways:

• Match fasting protocols to your cycle
• Consider fasting mimicking diets to reduce stress on the body
• Focus on long-term metabolic health, not short-term fat loss
• Use fasting as a tool for longevity and cellular repair
• Always personalize your approach—your hormones, your rules

About our guest:

RENEE FITTON, MS, RD is a leader in the intersection of nutrition, healthcare, and education. As Director of Education & Healthcare Sales at Prolon, she shapes sales strategies and equips healthcare practitioners with cutting-edge insights into nutrition and longevity. Her expertise in evidence-based practices and nutritional science has made her a trusted authority. Renee is dedicated to advancing the role of nutrition in revolutionizing healthcare, blending scientific rigor with a compassionate approach to wellness.

MORE ONLINE:

ProlonLife.com

Renee's Instagram

Renee's LinkedIn

🔥 Ready to stop starting over and finally feel strong, energized, and in control of your health?

The StrongHer Way Fit + Fueled 12-Week Experience is built for high-achieving women who are done with quick fixes and burnout.

Inside, you’ll get expert coaching, strategic strength training, simple nutrition tools, and the mindset work that actually creates lasting change.

This isn’t about doing more — it’s about doing it smarter.

✨ If you’re ready to lead yourself like you lead everything else, join us now book a call here to get more information

Early Bird Registration is open now (you can save $100 AND get a 60 1:1 minute coaching call with me) for the first 10 women to sign up. We officially start May 7th

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We’ve all been there—you know you should work out, but you just don’t feel like it.

Maybe you’re exhausted, busy, or just not seeing the results you want.

In this episode of The StrongHer Way, Alisha Carlson breaks down why we resist working out, how to reframe exercise to make it feel less like a chore, and simple strategies to get moving even when motivation is low.

Whether you’re a busy mom, struggling with consistency, or wondering if you need rest instead, this episode is packed with actionable tips to help you make fitness a sustainable part of your lifestyle.

What You’ll Learn in This Episode:

• Why motivation isn’t the key to consistency—and what is
• How to fit workouts into a busy schedule without stressing about time
• The mindset shift that turns exercise from punishment into self-care
• Simple strategies to start moving (even on days you don’t feel like it)
• How to know when your body needs rest vs. when you should push through

Quick Action Steps:
✔ Pick a movement you enjoy and do it for 5 minutes today
✔ Schedule your workouts like appointments (because you wouldn’t cancel on yourself!)
✔ Change your language around exercise from “I have to” → “I get to”

Resources & Links:
🔗 Visit AlishaCarlson.com for coaching, courses, and more
📩 Follow Alisha on Instagram: @alishacarlson_
🎧 Listen & Subscribe to The StrongHer Way on Apple Podcasts | Spotify | Your Favorite Podcast App

If this episode helped you, share it with a friend, tag me on Instagram (@alishacarlson_), and leave a review! Let’s keep building strength—inside and out. 💪✨