Ever wonder why your weight loss efforts don’t always give you that lean, defined look?

In this episode of The StrongHer Way, I’m breaking down the difference between fat loss and weight loss—and why muscle definition (aka getting “toned”) should be your real goal.

I’m sharing the exact strategies I use with my clients to help them see visible results, feel stronger, and build a body they love—all without extreme dieting or spending hours in the gym.

What You’ll Learn in This Episode:

✅ Why weight loss and fat loss are NOT the same thing
✅ The role of protein intake in muscle definition and how much you really need
✅ Strength training essentials for sculpting muscle (without getting bulky)
✅ The surprising impact of sleep and recovery on your results
✅ How to structure your meals to support fat loss without cutting out your favorite foods

If you’re ready to stop fixating on the scale and start focusing on what actually works, this episode is for you!

Resources & Links:

🔹 Grab my Protein Cheat Sheet: DM me on Instagram @alishacarlson_
🔹 Want a personalized plan to reach your fitness goals? Email me at alisha@alishacarlson.com

If this episode helped you, share it with a friend, leave a review, and subscribe so you don’t miss future episodes!

In this conversation, Megan McDonald shares her journey into holistic nutrition and gut health, emphasizing the importance of understanding food ingredients, maintaining a diverse diet, and recognizing the signs of gut health issues.

She discusses the intricate connection between gut health, mental health, and hormonal balance, advocating for nutrition as a foundational element in healing.

The conversation highlights practical habits for improving gut health and the significance of a positive mindset in the healing journey.

In this conversation, Megan McDonald and Alisha Carlson delve into the intricacies of gut health, emphasizing the importance of mindful eating, energy balance, and a systematic approach to healing the gut.

They discuss how stress impacts digestion, the significance of meal prep, and practical steps to improve gut health.

Megan introduces her 30-day gut reset program, which focuses on healing through food rather than supplements, highlighting the need for a holistic approach to wellness.

Connect with Megan @one.healthy.choice


Stop compromising your health goals AND feed your family meals they'll love (even if you have picky eaters)! Get the Healthy Meals, Happy Family System for only $37!

In this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms.

She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics.

By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork.

Alisha offers practical strategies to start small, improve personal growth, and create a more supportive environment at home, making parenting and professional responsibilities more manageable.

Key Takeaways:

• The role of delegation in improving work-life balance.
• Strategies for reducing the mental load through teamwork.
• Tips for enhancing family dynamics and household management.

Get 30 Done for you Dinners (and more) with the Healthy Meals Happy Family System for just $37 (Learn more here!)

Want to book a call? Schedule here

In this episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently)

Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management, and introduces effective exercises to strengthen the pelvic floor.

Key highlights include:

• Recognizing common signs of pelvic floor dysfunction, such as urinary leakage during activities like sneezing or laughing.
• Strategies for managing symptoms, including engaging the pelvic floor muscles before lifting and using partial range of motion exercises.
• The role of proper breathing techniques in core engagement and overall wellness.
• Understanding prolapse and the importance of seeking medical attention for persistent pain.
• How tracking symptoms can reveal important health trends.

Dr. Bradley's expertise aims to empower mothers, providing them with the tools they need to take control of their postpartum health journey. Whether you’re a new mom or years into motherhood, this episode offers invaluable insights to enhance your wellness.

Learn more about Postpartum Belly Wraps:

https://livecorestrong.com/how-long-should-you-wear-a-postpartum-belly-wrap/

Listen to Dr. Jena's podcast, The Fit Postpartum Mom:

https://podcasts.apple.com/us/podcast/the-fit-postpartum-mom-core-workouts-c-section/id1681700627

Subscribe & Review: If you enjoyed this episode, be sure to subscribe, rate, and leave a review on [Apple Podcasts/Your Podcast Platform]. Your support helps us continue to share inspiring and helpful content for busy moms like you!

Mama , If you're ready to feel good in your clothes again...and well, more like yourself. I got you! sign up here to learn more about ways we can get you feeling more confident in your body again!

In this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off.

She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life.

From meal planning and mindful eating to setting realistic goals, Alisha encourages listeners to embrace progress over perfection.

Tune in to discover how to navigate your health journey with self-compassion, and learn ways to make fitness work for your busy lifestyle.

Key Takeaways:

• Start fresh with simple routines to anchor your day.
• Save time and reduce stress by planning meals and workouts.
• Use mindfulness to make intentional health choices.
• Embrace self-compassion to move past holiday indulgences.
• Focus on progress, not perfection, in your health journey.
• Set realistic, achievable goals to stay on track.
• Balance your meals with veggies, lean proteins, and healthy fats.
• Ease back into fitness to build sustainable habits.
• Find creative ways to incorporate movement into your daily life.

Join us as we reset, refocus, and step into the new year with intention and energy!

Learn more about the 12 Week Holiday Reset starting January 15th

In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness.

Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life.

Youâ ll learn how self-acceptance, emotional wellness, and gratitude can redefine your health goals and lifestyle.

Discover actionable strategies to shift negative thoughts, practice self-compassion, and celebrate progress on your personal growth journey. (which are the keys to success in any goal)

Whether you're striving for a healthier body or greater emotional intelligence, this conversation will inspire you to think differently about whatâ s possible.

Takeaways:

• Your mindset is key to transforming your relationship with food and exercise.
• Self-compassion and gratitude can create lasting lifestyle changes.
• You can redefine success by focusing on efficiency and celebrating small wins.

Tune in now for practical tips to enjoy your life while working on your health goals!

Be sure to subscribe to this show so you never miss an episode

And, if you're ready to make 2025 your best year yet, click here to learn how

Mom guiltâ itâ s something almost every mom experiences, especially working mothers juggling family, career, and their own needs.

But where does this guilt come from, and how can we overcome it?

In this episode of The Strongher Way, weâ re diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like theyâ re never enough.

You'll learn how to shift your mindset, set boundaries, and prioritize self-care without the guilt.

Because when you take care of yourself, youâ re not just improving your lifeâ youâ re modeling healthy habits for your kids and creating a ripple effect in your family dynamics.

What Youâ ll Learn in This Episode:

â Why mom guilt is so pervasive and how it manifests.
â The role of societal expectations and social media in amplifying feelings of inadequacy.
â Practical strategies to reframe guilt and prioritize your emotional and physical well-being.
â How to set boundaries and communicate your needs without feeling selfish.
â Why investing in your health now benefits both you and your family long-term.

Key Takeaways:

• Mom guilt often creates a no-win situation, but understanding its roots can help you move forward.
• Self-care isnâ t selfishâ itâ s necessary for effective parenting and emotional well-being.
• Setting boundaries and modeling healthy behaviors is one of the best gifts you can give your children.
• Small, actionable steps are the key to reclaiming your time and well-being.

Resources and Links Mentioned:

• Work with Me
• Follow Me on Instagram
• Subscribe to The Strongher Way on Apple Podcasts

Letâ s Connect:
If this episode resonated with you, Iâ d love to hear from you! Share your thoughts or send me a message. And if you know another mom who needs to hear this, please share this episode with her. ð

Donâ t Forget to Subscribe!
Subscribe to The Strongher Way on your favorite podcast platform so you never miss an episode.

In this episode of The StrongHer Way, Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives.

They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it.

From understanding your stress triggers to aligning your actions with your core values, this conversation is packed with actionable insights to help you navigate stress more intentionally.

Alisha and Nicole share practical strategies like mindfulness, journaling, and breathing techniques to foster resilience and growth while reducing the toll stress takes on your life.

Key Takeaways:

• Perception Matters: Stress can be harmful or enhancing, depending on how you view it.
• Mindset Shifts: Changing your mindset can transform how you cope with stress.
• Habits and Awareness: Daily habits and recognizing stress triggers are key to managing stress.
• Intentional Coping: Responding purposefully to stress leads to healthier outcomes.
• Align with Values: Understanding and aligning with your core values reduces stress and enhances personal growth.
• Exercise and Stress: Exercise can serve as both a stressor and a stress reliever; knowing when and how to use it is vital.
• Flexibility Matters: Staying adaptable with your goals helps create a balanced and fulfilling life.
• Self-Compassion: Be kind to yourself to manage stress more effectively.
• Mindfulness: Bringing awareness to the present moment can reduce obsessive thinking and improve mental clarity.
• Practical Tools: Journaling, breathing techniques, and coaching can help regulate your nervous system and manage stress.

Positive Stress: When viewed through the right lens, stress can enhance focus, creativity, and personal transformation.

Follow me on Instagram @AlishaCarlson_ for more tips on health, fitness, and mindset for busy moms.

If you loved this episode, please leave a review on Apple Podcasts to help other women discover The StrongHer Way!