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Motherhood can be totally chaotic and overwhelming, but learning how to keep strong, fit, and safe during pregnancy and after baby shouldn’t be!But let’s be real here mom's...finding the time in your busy life to explore all the mom fitness influencers on IG, FB, or YT is nearly impossible, and how do you know if what you are searching for is the most up-to-date and credible information out there?Join Daisy Andrea Bravo, Pregnancy and Postnatal Fitness Coach as she interviews the most truste ...
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The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Alisha Carlson, Fitness and Nutrition Coach for Moms
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Hey there, mama. Do you wish you ate healthier but your busy schedule has you grabbing for convenience food or finding yourself at the drive-thru several times a week? Are you sick of your clothes not fitting and wish that you felt like yourself again? Does the word “diet” make you cringe because you’re reminded of all the times you’ve tried to lose weight - only to feel constantly hungry and deprived? I am so excited you're here! In this podcast, you will learn proven brain-based nutrition ...
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Send us a text Are you a mom over 30 tired of the constant worry about your body and the endless cycle of diet mentality? You're not alone. Welcome to The Strong(HER) Way, the podcast dedicated to helping you achieve true strength building, food freedom, and lasting life transformation without sacrificing your emotional well-being. In this episode,…
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Want More Energy, Focus, and Clarity as a mom and entrepreneur? Why lifting weights is the answer
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Send us a text Think strength training is just for aesthetics? Think again. In this episode, Alisha shares how lifting transformed not just her body—but how she shows up in every role she plays. From leading her business to parenting and relationships, strength became the foundation for energy, confidence, and clarity. If you’ve been putting fitnes…
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Send us a text If you’ve ever felt like you can’t stick with your workouts or nutrition plan, this episode is for you. Alisha breaks down why your inconsistency isn’t a discipline problem—it’s an identity problem. Discover how to stop relying on motivation and instead become the kind of woman who leads herself well in her health, home, and business…
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Send us a text Can you track macros without losing your mind or cutting out the foods you love? In this powerful episode of The StrongHer Way, I sit down with Neha Nautiyal—a former chemistry teacher turned macro coach for South Asian moms—who shares how she transformed her relationship with food, body image, and fitness while raising two daughters…
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Send us a text In this powerful episode of The StrongHer Way, Alisha Carlson shares the truth most fitness influencers won’t tell you: the number on the scale isn’t the goal—it’s a distraction. Whether you’re a busy mom chasing confidence, strength, or that sculpted look, this conversation will help you redefine success beyond weight loss. Alisha b…
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Send us a text Can you really eat intuitively and still reach your fitness goals? For the busy mom who’s over dieting—but still wants results—the answer is yes. In this episode, certified health and lifestyle coach Alisha Carlson breaks down the real meaning behind intuitive eating and how it can support your health, fitness, and mindset—without tr…
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Send us a text Your body is not broken—it’s evolving. In this episode, we unpack what’s really going on after 30 and how to train, eat, and live in sync with your changing body. If you’ve been feeling more tired, puffy, moody, or stuck in your fitness progress after hitting your 30s (or entering perimenopause or menopause), this is the episode you …
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Send us a text In this episode of The StrongHer Way, Alisha Carlson sits down with renowned clinical neuropsychologist Dr. Alina Fong to unpack the complexities of brain health and how traumatic brain injuries—both emotional and physical—impact behavior, cognition, and overall wellness. They dive deep into the cutting-edge science of neuropsycholog…
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Send us a text In this episode of The StrongHer Way, Alisha Carlson pulls back the curtain on why willpower isn’t your problem—it’s your systems. If you’ve ever blamed yourself for not sticking to the latest diet, skipping a workout, or losing control around food, this one’s for you. We’re not here to slap another rulebook in your hand—we’re here t…
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Send us a text 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 consiste…
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Send us a text 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, w…
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How to navigate perimenopause with power and calmness being a busy working mom (Guest Elizabeth Katzman)
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Send us a text 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 ad…
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Send us a text 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, sm…
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Send us a text 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…
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Send us a text 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…
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Send us a text 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 shou…
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Send us a text 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 …
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Send us a text In this episode of The StrongHer Way, Alisha Carlson sits down with author Lori Brand to expose the hidden struggles of diet culture, body image, and the anti-diet movement. Together, they tackle the judgment and extremes on both sides, exploring how women can shift their focus from appearance to strength, health, and true empowermen…
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Send us a text The Truth About Dieting: Breaking Free from the Hunger-Overeating Cycle Are you constantly feeling hungry, then overeating, only to feel guilty afterward? You’re not alone. In this episode of The StrongHer Way, Alisha Carlson unpacks the common struggle between hunger, restriction, and overeating. She exposes the flaws in traditional…
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Send us a text In this episode of The Strong Her Way, we dive into why so many women struggle to keep promises to themselves and how to break the cycle. I unpack the guilt that often comes with prioritizing self-care and share the mindset shifts needed to finally put yourself on your own to-do list. I also talk about why discipline—not motivation—i…
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Send us a text If you’ve been working out consistently but still aren’t seeing the toned, sculpted look you want, it might not be your workouts—it might be the lies you’ve been told about fitness and nutrition. In today’s episode, I’m breaking down the three biggest fitness myths holding you back from real muscle definition. You’ll learn: ✅ Why mor…
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How to stop second guessing yourself to make more confident decisions as a working mom w/ Tami Imlay
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Send us a text In this episode of The StrongHer Way, I sit down with Tami Imlay to dive deep into the journey of self-discovery and personal growth—especially for women navigating motherhood, identity shifts, and life’s big decisions. We explore the emotional rollercoaster of achieving goals and still feeling unfulfilled, the identity crisis that c…
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Send us a text Finding Balance: Time Management Strategies for Busy Moms In this episode of The Strong Her Way, Alisha Carlson dives into the art of balancing work, family, and personal well-being without feeling overwhelmed. She breaks down the importance of identifying core values, prioritizing effectively, and creating a time management system t…
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Send us a text 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 s…
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Send us a text 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, advoc…
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Send us a text 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 boos…
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How to boost your core and pelvic floor health with these simple exercises w/ Dr. Jena Bradley
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Send us a text 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…
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Send us a text 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 mind…
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Learn How to Love Your Body While Pursuing Health Goals (REPLAY w/ Mindset Coach Risa Haasbroek)
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Send us a text 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. You’ll learn how self-acceptance, emot…
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Send us a text Mom guilt—it’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, we’re diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narr…
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Send us a text 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 …
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Send us a text Feeling like there aren’t enough hours in the day? Between work, kids, home life, and everything else on your plate, it’s easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, I’m sharing six practical and actionable strategies to help busy working moms like …
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Maintain your fitness this holiday season with these 10 simple strategies (LIVE Group Coaching)
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Send us a text The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences. If you’re worried about staying on track without feeling deprived, this episode is for you! Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness a…
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Send us a text Tired of the dinner-time chaos? In this episode of The Strongher Way, I’m sharing simple meal planning tips to help busy moms like you save time, reduce stress, and still serve healthy meals your family will love. Discover how meal planning can free up hours in your week, eliminate decision fatigue, and keep everyone at the table hap…
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Send us a text In this episode of The Strong(HER) Way, I am speaking directly to moms feeling stretched thin by all the demands of life. We are diving into the top challenges busy moms face when starting or sticking with a workout routine. If you’re juggling family, work, and a mountain of responsibilities, adding a workout can feel nearly impossib…
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3 Secrets to feel better in your clothes and see muscle definition as a busy mom (A Case Study)
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Send us a text Hey there, mama! Feeling stuck with your fitness goals? Today, we’re digging into a client case study that reveals 3 secrets to feeling great in your clothes and seeing muscle definition, even with a packed schedule. I’m pulling back the curtain on the strategies my client used to go from frustrated to fit, all without adding hours t…
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Send us a text How you start your morning sets the tone for your entire day! This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success. Whether you’re a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence. If you’re ready to …
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Send us a text 12 Simple Meal Planning Tips for the Busier Seasons of Life When life gets hectic, meal planning doesn’t have to be overwhelming. In this episode, I’m sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons. From prepping smarter to finding shortcuts that work. These tips will…
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Send us a text **5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom** In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom! Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy. Whether it’s: - Squeezing in movement -Improving your…
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Send us a text Hey friend! If you want freedom from food and from dieting, you are in the right place! This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction. Instead discover a simple, transformative strategy that frees you from constant food o…
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Send us a text Hey mama! Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results? In this week's episode, we’re saying enough to dieting! Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods fo…
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Send us a text Is (night time) snacking sabotaging your health goals? In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day) Tired of trying to f…
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Send us a text In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so exci…
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Frustrated by low energy, stubborn fat loss, and cravings? 3 keys to boost energy, stabilize blood sugar, and kick cravings using protein
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Send us a text Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen. We’re diving into the…
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Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life
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Send us a text Hey friend! Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you! The thing I realized, is I didn't actually *know* I was dieting...until I did. For ye…
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Send us a text Amazing mama! I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way) I’m not talking about the quick mo…
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Send us a text Hi mama! In this week's episode, we're diving into the essential topic of self-care for us working moms. Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way …
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Send us a text Hey mama! Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals? In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without fallin…
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Send us a text Hey Mama! Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we…
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Send us a text Hey Friend! I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days. Using th…
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