Explorez tous les épisodes de The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women
Plongez dans la liste complète des épisodes de The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women. Chaque épisode est catalogué accompagné de descriptions détaillées, ce qui facilite la recherche et l'exploration de sujets spécifiques. Suivez tous les épisodes de votre podcast préféré et ne manquez aucun contenu pertinent.
Rows per page:
50
1–50 of 229
Date
Titre
Durée
06 Apr 2020
Self Carved Guest Podcast-#18: From Being Controlled by Looks & Accomplishments to Becoming Truly Healthy and Empowered (with Alisha Carlson)
What an episode! I had so much fun recording this episode with Alisha Carlson. We talked about ways to love and honor ourselves, our desires, and body in an empowered way. Alisha shares how self-love has nothing to do with how your body looks, it's much more important to look inwardly to find out what has caused the symptoms you're experiencing in your life—whether it be overeating, under-eating, over-exercising, gambling, social media addiction, or anything else. She shares profound knowledge based on her own past experiences about when she used to struggle to love and accept her own body. Her story of transforming the way she relates to, and views, her body, is incredible. I guarantee you'll be touched.
This is a gold-listen for any woman who desires to have a healthy relationship with her body without having to be on a particular diet or work out every day.
Alisha Carlson is a Non-Diet Lifestyle Coach and creator of The Mindful Eating Project. She is passionate about helping ambitious women live healthier and more fulfilling lives without feeling like they are settling in any one area. Alisha takes an inside out approach to health and wellbeing, helping her clients gain clarity on their vision for their lives, she is able to help them create a custom plan that fits into the rest of their lives.
Visit Alisha's website to learn more about her and her business:@alishacarlson.com
Hey friend! This week we are getting into a couple more diet mindsets that are keeping you from breaking up with dieting and experiencing true food freedom and guilt free eating.
Often times we use food to reward ourselves for being "good" during the week or for sticking with our meal plans/ diets and getting all those workouts in.
This creates a toxic relationship with food because it steals the joy of eating and moving your body by replacing it with feelings of guilt or shame.
Meanwhile when we mess up and eat off plan or find ourselves overeating/indulging, we feel like we have to make up for it by exercising to burn those extra calories.
It turns exercise into punishment, and gives food too much power over you. Which keeps you on the endless hamster wheel of dieting.
The other mindset we will be chatting about is the 'oh screw it' mentality. This is closely linked to all or nothing thinking and is rooted in perfectionism. It's the idea that if you mess up, you might as well keep going. Which then often leads to over-correcting eventually with severe restriction of food and a vow to get back on track.
We know this stuff doesn't work long term, but we keep going back to it because it's all we've known....until now.
Your healthy lifestyle should feel as easy and doable as an unhealthy one. I can show you how. Email alisha@alishacarlson.com to set up a consult.
Hey friend! This week we are diving into Diet Mindset #3: focusing on the scale or what you see in the mirror > than your daily actions and behaviors.
The obsession with the number on the scale or always seeing our bodies change can be draining. We can easily fixate on the results to the detriment of celebrating the every day, baby steps we are taking toward our goals + results.
If you've ever felt like you've been "doing all the right things" and not seeing the scale budge..or perhaps worse yet seeing it go in the opposite direction, then this episode is for you.
We talk about: how to shift your focus to celebrate the every day wins stay focused and motivated in the midst of the journey how to not let your results/ lack of results rule your life how to create sustainable habits for the long haul
If you're ready to take this work even deeper, then I want to invite you to work with me in my 1:1 coaching program. We will break down this (and the other) diet mindset, while creating healthy, sustainable habits around food + exercise.
It's time to break up with dieting once and for all so you can live the big, audacious life you were meant for.
Hey friend! Welcome back to the show for another amazing interview with guest expert Sara Beth Wald, a boundaries coach. Often times, it's a lack of boundaries (or the ability to hold to them) that gets in our way when it comes to setting and reaching the goals we have for ourselves and our lives.
Without clear boundaries the lines become blurred and we end up negotiating what's most important to us in an attempt to avoid messy relationships and tough conversations.
Sara Beth shares with us her 3 pillars when it comes to setting healthy boundaries with ourselves and our loved ones.
A message from Sara Beth:
I never lost my heart for service, and continued to work with my passion causes professionally or as a volunteer. As a trauma survivor, I am passionate about empowering women to overcome domestic violence, abuse, divorce, and other hardships. I believe in the healing power of truth telling.
Through my own journey of healing, I created Redefining Love, a mindset framework based on The Three Pillars of Boundaries, Accountability, and Grace. Through Boundaries Coaching, I teach people how to set boundaries and hold themselves and others accountable with love and grace.
If you'd like to learn more about Sara Beth, or are interested in working with her:
This week we are doing another client Q+A. This question comes from a client who has been working out for about 5-6 days a week (45-60 min each). She is doing a blend of HIIT, cardio, and weight training.
Her problem? Her body is sore and feeling beat up. She's lacking motivation to get herself to work out. And worst of all...the guilt for needing to maybe cut back on the intensity and/or frequency of her workouts.
This could have been my exact story about 3- 4 years ago. I was so hard on myself. Trying to do it all perfectly. And so, SO afraid to cut back on what I was doing (even though I knew I needed to and couldn't keep this up forever).
I was afraid I'd lose all my results or wouldn't get the results I wanted.
What I didn't realize is that, while this might be 'normal' it's definitely not healthy mentally, emotionally, or physically.
my relationship with exercise and most importantly with myself was not healthy.
Though, it's taken some time to heal, it's been so worth it.
Your purpose in life is so much bigger and better than what your body looks like.
What if exercise became the thing you did to fuel your mission and your purpose? You ate to feed and fuel and nourish your body so you had enough energy to sustain you in your ambitious and audacious goals? And you felt at home in your body?
What would you do if you weren't distracted by tracking your food or worrying about the number on the scale?
Let's find out. If you know you were made for a bigger purpose, but dieting has kept you from reaching that potential, I am here to help.
Your healthy lifestyle should be something that supports you and your life and all your ambitions...not keeps you busy and distracted and stressed.
You can email alisha@alishacarlson.com to get started on your own non diet journey toward food freedom, fitness, and life transformation.
Hey friend, I feel a little embarrassed to admit this, but I am pretty sure I used to be addicted to my phone.
I was constantly checking my social media and my email. It felt like my brain was always 'on' and I was always working.
I was mentally drained. And, to top it off, I started noticing how much my phone was negatively affecting my ability to be present and engaged with my husband and kids.
When I thought about who I wanted to be in my life, this was not what I had imagined.
I have an exercise I lead my clients through when we first start working together.
I'll ask them who they want to BE in their lives. Who the future version of themselves is. How do they imagine she is showing up to her life?
We get super detailed because this is the best roadmap to get you from where you are today to where you want to be.
This future version of yourself or this ideal/ dream version of you will show you exactly what habits you need to create and which ones to drop.
So often, we end up striving tirelessly to become that version of ourselves so we can finally take our foot off the pedal not even realizing that we won't ever get there by striving.
When I looked at that version of myself, she would not be on her phone all the time. She would not be working all the time.
She would be present + engaged in her life. She would feel calm and at ease.
This meant, I needed to start practicing and implementing that now.
I did this by setting some simple boundaries around my phone.
Are you working out the same way day in and day out throughout the month?
If so, you may want to rethink that strategy.
Your body has different needs throughout the month based on what your hormones are doing, and there are specific things you can do to support your body and your hormones via exercise.
This week we are chatting about how you can partner with your body through exercise to support your monthly cycle, reduce PMS, and get better results.
We've always known men and women are different, and their bodies require different things when it comes to sleep, exercise, and nutrition.
If you haven't yet started working out according to your cycle, then be sure to listen in.
I share with you practical ways you can switch up your workouts each week as your enter different phases of your menstrual cycle.
As well as give you some tangible ways exercise can improve your PMS symptoms and your period.
Ready to take what you've been learning here on the show deeper and apply it to your own life with the help of a coach?
If so, I want to invite you to work with me. You can email alisha@alishacarlson.com to set up a free consult.
I work with my clients over a 12 month period to help them become the woman who:
feels less overwhelmed in her life is more consistent with her healthy habits has a healthier relationship to food (no more fad diets, deprivation/ restriction, or binging) feels more confident in her body now and is making mindful, intuitive, and intentional choices around food/ exercise without feeling guilty
Your healthy lifestyle should feel easy, simple, and doable...forever. If it doesn't, it might be time to try something else.
I don't know if I've told you yet or not, but I'm an enneagram 3, the achiever. We are highly motivated by goals.
This wasn't always the case for me though. In fact, I spent years setting goals and failing (aka giving up on them when I didn't reach them fast enough).
But, somewhere along the way, something clicked, and I finally figured out how to not only set goals, but to achieve them as well.
Looking back at my journey, and some of the bigger goals I've achieved, I have realized it's part taking action/ habit forming + part becoming the person who has the goal/ the results of the goal.
And, that is exactly what I am walking you through today on the show.
Specifically, we are chatting about 2 goal types- SMART goals and Process Goals.
I share with you strategies on how to set both, when to use each, and how you can effectively use both strategies together.
If you've been struggling to set and stick with goals until you reach them, then this is a great episode for you to tune into.
Be sure to share with a friend and leave a review if you like what you hear!
PS.
If you're ready to create consistent habit change in your life without all the overwhelm that often times comes with change, I can help.
I specialize in helping my clients set clear goals, create a strategy to achieve them, and trouble shoot as obstacles arise. Perhaps most importantly, I help my clients enjoy the process of change and to really become the woman they want to be in their lives.
Sound like what you're looking for? I can help. Simply email alisha@alishacarlson.com to get started.
I work with my clients 1:1 for 12 months. This gives them plenty of time to create true, lasting habits around food and exercise so they never have to diet again. We work on rewriting your food story and creating a healthier relationship to exercise and your body.
I hope you had a lovely weekend. Ours was a good balance of relaxing and getting stuff done around the house. I feel like for the most part, we are in a good weekly rhythm, and I *almost* always feel ready to hit the ground running on Monday.
Though, today , I am feeling a little more tired than usual, which could be because Aunt Flo is stopping by for a visit here in the next day or two.
This week we are talking all about Food + Fitness Challenges. This episode aired previously, but was just so good, I wanted to replay it just in case you missed it the first time around.
As the weather gets warmer, we will undoubtedly be seeing more and more messaging out there encouraging us to get our 'summer' or 'bikini' bodies ready. The truth is your body is always ready for the summer or a bikini (or whatever other kind of suit you want to wear).
No dieting, no shaping up necessary.
While I do think there *can* be some benefit from challenging yourself with different challenges, I think if left unchecked, they often end up being more like a diet than anything else.
So, to help you avoid those pitfalls and diet traps, I'm sharing with you some ways to approach these challenges in the future, as well as giving you some alternative non- diet strategies to food + fitness that won't leave you feeling deprived and restricted while also putting you in the driver's seat around your favorite foods.
Are you ready to say good bye to dieting forever, for food to feel easy, and for exercise to be something you do regularly for yourself rather than it feel like a daunting chore or punishment for things you ate?
If so, I can help. You can simply email alisha@alishacarlson.com to set up a consult to see if my non-diet approach is what you're looking for.
Are we connected yet? If not, come find me so we can hang out:
Hey friend, I have a serious question for you... ok, it's not maybe *that* serious, but it could be.
Are you dieting?
now, before you completely dismiss this with a firm no, do you answer yes to any of these:
-I get bummed if the scale doesn't reflect all the hard work I've been putting in -I feel bad if I eat something I know I shouldn't -I sometimes feel like I have to earn food or make up for eating bad foods with extra exercise or by skipping a meal
This list is definitely not exhaustive, but are some of the more common ways I see the diet mindset showing up in my clients.
This week on the show, we are looking at some of the most common diet mindsets and behaviors around food PLUS I'm giving you simple mindset and behavior swaps you can start applying today.
Food and movement are meant to nourish us and support us in the rest of our lives...not be our whole lives.
Giving yourself the gift of a fit and active lifestyle can be just that, a gift. A true blessing. But, if we aren't careful they can also become a huge burden. Let's not use them against ourselves, shall we?
What to do next? 1. Listen to the show 2. Grab The Mindful Eating Project FREE 3. Sign up to work with me by emailing alisha@alishacarlson.com 4. Connect on Social Media:
It is true you can't get your time back, and for the most part we can't get more of it, BUT we can learn how to create a sense of more time in our weeks based on the way we steward it and learn to manage it well.
This week I am sharing with you the step by step process I use to plan my days and weeks. It's taken me a few years to get the whole time management aspect of life down. And, by no means am I doing it perfectly.
But, after years of buying planners and reading books on time management I have figured out a system that works for me, and today I am teaching you my system and the WHY behind each part---this part is as important as the how.
If you've been struggling to set boundaries around work or it just feels like life is chaotic and you never have enough time to get it all done, then this episode is just for you.
And...
If you're ready to work with me to help you break up with dieting for good, create a healthy relationship to food, exercise, and your body send an email to alisha@alishacarlson.com to get started.
Have you found yourself feeling frustrated, discouraged, and defeated after you step on the scale?
You've been doing all the "right" things..
You've been watching what you're eating Tracking your calories Working out 6-7 days a week
And nothing. In fact, maybe you're even gaining weight.
I've been there, and know how frustrating it can be.
The concept of calories in vs calories out is ultimately what creates weight loss. However, it's not always so straight forward.
Our metabolism is complex and can be tricky to measure.
And those calorie calculators/ trackers and fitness trackers aren't super accurate. In fact, they can be up to 30% + off.
On paper, calories in vs calories out should work. But, it's a more complex process than that inside your body which is why it doesn't always pencil out the way you think it should.
This is NOT your fault.
In this week's episode, I take a client question and break down (at a high level) your metabolism to help you understand what's going on and maybe why the scale isn't moving even if you're doing all the things.
If you're ready to take this work to the next level and apply it directly to your own life and body, I can help. Email alisha@alishacarlson.com to get started.
HELP! I feel like I'm so good all day, then get home at night after a long day of work and just can’t stop eating. I eat pretty good for the most part, but there are times I just find myself on the couch with a bag of chips binging Netflix and don’t know how to stop this habit.
It’s not uncommon for us to cope with stress late at night when we finally start to slow down. For most of us, we have been going busy all day long without much time to recognize we are even stressed out.
By the end of the day, the stress has caught up to us and what willpower you had is gone.
For each of us, we learn different ways of coping with stress. In the short term all ways help us—by taking away the immediate feeling of stress.
Some ways end up only delaying the stress.
In this weeks’ replay, I am sharing 2 tools to help you ‘break’ “bad” habits around food (or really any other vice you might have).
If you’ve tried all the other habit changing hacks out there with little to no luck, then you’ll definitely want to tune it.
The tools I am teaching you not only help you interrupt your habit loop (which is powerful in and of itself), but they help you understand why you’re going to that food / habit in the first place so you can begin solving it at the root cause.
If you're ready to take what you're learning here on the show deeper and apply it to your own life with the help of a coach, email alisha@alishacarlson.com to learn more about how I help my clients break up with dieting and learn to live a truly healthy and sustainable lifestyle without feeling deprived or restricted.
Food guilt is a common thing my clients struggle with when they first start to work with me.
Often times they feel SO for ‘cheating’ on their diets and eating foods they don’t think they’re supposed to have or for eating more than they wanted to.
Instead of learning from it, usually they just try harder NOT to give in next time.
This usually backfires.
There are essentially 2 ways you can look at food guilt:
1. Comes from food being a moral issue— with “good” foods and “bad” foods.
2. When you behave in a way that doesn’t align with your personal goals, your values, or the woman you are working to become.
We dive into each of those on a deeper level. And, I break down The Behavior Triad, a tool I use with my clients to help them change their habitual behaviors on a deep level. Ultimately using their brain's autopilot feature to their advantage instead of it being used against them.
Ready to take what you are learning on the show deeper? You can email alisha@alishacarlson.com to get started.
What do you think about yourself? About your body? Your weight?
If you're like a majority of women out there, changes are your thoughts about you/your body/ your weight aren't great.
you might beat yourself up. Think that if you just lost a few pounds or looked different, then you'd be confident and feel good in your body.
The reality is, it's only your thoughts about that magical number on the scale or your thoughts about a body that looks like your ideal body.
The way you interact with food, exercise, or pretty much any other area of your life has to do with how you are currently thinking about yourself and your body.
This leads to us often setting goals from a place of desperation, hurry, and frustration rather than from excitement, joy, contentment, and peace. We somehow think that we are less than until we reach that goal.
I fell into that trap--believing the lie that if my body looked a certain way or were a certain size, then I'd be happy, successful, fulfilled. My marriage would be better, I'd be a better mom. I'd feel more confident, etc.
Sadly, I reached the goal and was still disappointed. I brought all of my icky thoughts about myself with me into the smaller, leaner body.
I was still insecure. Still comparing myself to other women. Still judging my body harshly.
And, because my relationship to myself wasn't super healthy, I did things that ended up being more harmful than helpful.
If you're simply running your default way of thinking about your body and yourself, it's time that story got an upgrade.
That's exactly what we talk about this week on the show.
If you're ready to feel at peace with food and your body, I can help.
Food doesn't have to be confusing or hard. You can learn to eat without guilt or binging. You can feel good in your body now, without waiting for the number on the scale.
Hey friend! Food intolerances can be so annoying and frustrating. We can end up feeling like there is so much restriction and deprivation around some of our favorite foods. If you've ever dealt with a minor (or major) intolerance, then you know how challenging they can be.
Food intolerances are on the rise. I have many thoughts on this--one of the major ones being our food sources as well as our lifestyles. However, sometimes your body will react to certain foods because of environmental or gastrointestinal issues as well.
Commonly, people think they just need to stop eating the food that is causing the reaction. But, unfortunately, your body reacting to a food is really more of a symptom to an underlying cause.
This means, you could cut out the foods your body is 'intolerant' to without actually getting to the root cause. This also means that you're likely to just become intolerant to more foods over time.
This week on the show we are joined by 2 guests and are doing a live case study with Dr. Anya Szigeti and Laura Stewart who suffered from many intolerances until she took her health in her own hands and worked to resolve her food intolerances at the source.
Do you struggle with the fear of certain foods? For me it used to be the carbs and the sugar.
I was 100% convinced they would either make me fat or make me sick. Thank you #dietculture.
The fear mongering in the diet, fitness, and health space is crazy. And, truthfully, it isn't all that helpful.
I am all for us feeding our bodies well, and I do believe that eating *mostly* whole foods with minimal processing is one of the best ways we can do that.
However, that doesn't also mean there can't be room for foods that don't fit that description either.
Having a healthy relationship to food gives you the freedom to eat all kinds of food in the amounts you want--no more feeling controlled by foods or your cravings/ urges.
And, that is exactly what we explore in this episode.
If you're ready to take what you're learning here on the show and apply it at a deeper level to your own life and body, email alisha@alishacarlson.com to book a free consult.
Hey friend, This week, we are pulling an episode from the archive.
Meal prep and planning is something that can easily feel like a chore and just another to do on a very long list.
often times we feel like it's something we have to do. It can feel super restrictive and heavy.
In fact, there was a period of time where I felt like i needed to take a step back from it all together.
I had been so regimented and strict with my meal planning and prep for so long, I just kind of burned myself out.
It was almost like I needed a vacation from that lifestyle. Enter, the honeymoon phase of my more Intuitive Nutrition Journey.
In some ways it felt like total freedom to eat whatever I wanted whenever I wanted to. To not plan meals or do prep.
But, over time it started to feel a little more like a burden to decide moment by moment what to eat. And I felt like I was wasting time thinking about food that could have been better used elsewhere.
Use this reframe if you've been rebelling against yourself by not meal planning or prepping, and you realize it might be time to bring a little structure back into the mix, this episode is for you!
If you want to apply the concepts I teach here on the show to your own life on a deeper level, I want to invite you to work with me. You can email alisha@alishacarlson.com. We will take all of this material and apply it directly to your life and current issues around food and exercise.
this time of year is filled with messages about getting your body 'summer/ bikini' ready. often times it can feel like you can't enjoy your summer (or your life) until your body looks a certain way or is a certain weight.
I'm here to tell you otherwise. You can (and really should) be enjoying your life right now, in the body you've got. This week we dive into ways you can start to enjoy your life more now, while also shifting your focus from being 100% all about what your body looks like/ your weight.
Plus we dive into the benefits of shifting your motivation from being purely weight focused to a more internal motivation that doesn't wane when you don't see the scale moving as quickly as you want it to.
Cheers to making this summer the best one yet without obsessing over the scale, food, or what your body looks like in a bikini.
Listen, I know how challenging it can be to do this work on your own. If you're ready to take this work deeper and apply it to your own life to create life changing results forever, I can help. Simply email alisha@alishacarlson.com to learn more about working with me 1:1. We will not only work on body image issues, but we will also work on creating a healthier relationship to food and exercise which makes changing your habits in these areas so much easier.
Plus, as you're working on healing your relationship to yourself, your other relationships will benefit too, because how you feel about and treat yourself matters and bleeds into every single other area of your life too.
Hey friend! This week we have a great episode for you. One of the most common things I see in the work I do with my clients is a fear around specific foods, and really it's more of a fear that they can't be trusted with that specific food.
They think that once they start eating some of it, they have to eat it all or at the very least eat it until they feel sick.
This often times stems from intense feelings of restriction and deprivation that are imposed on you by diets and their food rules.
This week I am showing you how you can start to heal your relationship to food and begin to trust yourself around all foods.
No more feeling like you're white knuckling it around the chips, cookies, or ice cream. No more feeling like once you start you can't stop. No more feeling like a total failure for 'doing it again'.
You can learn how to eat all foods in the amounts you want without feeling like you've lost control, manage urges or cravings, all while feeling good in your body. I can help. If you want to learn more, you can email alisha@alishacarlson.com
Hey Friend! Welcome to another week and episode of The Strong[HER] Way. This week we are joined by guest Nicole Hill who specializes in stress and really helping women heal their relationship to stress.
Contrary to what you might think, not all stress is 'bad' or should be avoided. In fact your body needs a little stress to stay healthy and get stronger.
The problem comes with how we are looking at the stress we face , how we are coping with it, as well as how much stress we are under over long periods of time.
So, if you're like the rest of us, and find yourself constantly putting out fires in your life, trying to navigate the different demands on your time and energy, and you want to learn how stress affects your body and how you can use stress to your advantage, you're in the right place.
Grab your favorite drink or pop in those earbuds and head out for a walk while you listen in this week. ____________________________________________________ A bit about our guest Nicole Hill: Nicole helps busy women build strong bodies and minds so they can live their best life with energy and confidence.
She has 17 years in the health and fitness industry as a personal trainer, corporate fitness manager, and now online fitness coach. Nicole strongly believes that a woman is only as strong as her foundation. Her aim is to teach women how to lift weights and support their body's needs.
Ready to ditch the dieting, finally feel good in your body while creating food freedom, fitness, and overall life transformation, you can set up a time to chat with me by emailing me directly alisha@alishacarlson.com or DM me on IG/FB
Hey friend! I hope your week is off to a great start... This week we are talking about body ideals and swimsuit shopping.
Eeeck.
Society likes to tell you what your body should look like. Why it's your fault you aren't there yet, and what you should do to fix your body.
If you've ever struggled to feel good in a suit or heck in your own body this episode is for you.
And, if you're ready to feel good in your body, have a healthier relationship to food, exercise, and your body, I can help. email alisha@alishacarlson.com to set up a chat.
This week I am speaking with friend and special guest, Omega Zumpano. She and I share many things in common, particularly our love for helping other women feel stronger in their bodies and more empowered in their lives.
We were both also former competitors in the fitness world.
This week we are having an honest conversation about the good, the bad, and the ugly of the fitness world, what we are doing now, and how we are helping other women navigate the oft confusing and potentially even unhealthy world of fitness and food.
Omega now spends her time empowering female personal trainers to confidently optimize their clients hormones so that they can serve more women effectively.
You can learn more about what she is up to here: Website -
And, if you like this show, please share it with someone who could use this message too and leave us a review to help us get in front of more people.
Ready to ditch the diet mentality around food and exercise so you can finally feel good in your body, know how to feed yourself without the stress of counting and tracking your food all the time?
I can help you. Simply email alisha@alishacarlson.com to set up a chat to see if my non diet approach is right for you.
Hey friend! Welcome back to The Strong[HER] Way. This week, we are dusting off an episode from last year.
Night time eating/ using food as a 'break' from daily life and strong emotions is something I see quite often with my clients when we first start to work together.
Then they get frustrated with themselves that they aren't losing weight no.matter.what.
Often times these 'bad' habits around food are simply the symptom to something else happening under the surface.
This isn't something that will power alone will fix.
Rather, you need to figure out what is driving the night time eating, and solve for that.
This week, I walk you through exactly how to do that.
Whether you've just gotten to the party or you've been around awhile...
if you are tired of dieting--starting over again, feeling deprived around food, and beating yourself up ---I want to help you break up with dieting, heal your relationship to food and your body...so that you can be the woman you want to be in your life.
Email alisha@alishacarlson.com to set up a chat to take the next step of creating food freedom and life transformation.
Are we connected yet on social? If not, come find me and say hello! I love hearing from you.
I feel like i'm either always hungry or I eat to beyond stuffed.
It's like there is no middle ground. When i'm being good and following my meal plan, I usually always feel hungry after I get done eating..but in a moment of weakness when I say to heck with my meal plan, I find myself eating until I am so stuffed.
I'm just so tired of feeling hungry all the time. But I also feel so guilty and mad at myself for stuffing myself until I'm uncomfortably full.
If you can relate, this episode is for you.
Often times, it can be a simple fix of simply adding more food throughout the day. Other times, it can be that your relationship with food needs a little TLC.
And most often, it's both.
If you want to learn more about my non diet approach to food/ exercise, and lifestyle change so you can stop riding the diet roller coaster, email alisha@alishacarlson.com to set up a chat.
Hey Friend! Welcome back to another episode of the show.
This week we are talking about morning routines. This, by far, is one of the most popular things I end up working with my clients on.
Morning routines have the ability to set the tone for the day, and to put you in a mental and emotional space that feels calmer and less reactionary.
Not to mention, it can be a great way to stack habits that you've maybe been having a harder time implementing otherwise.
There is no one-size-fits all. And there is no right way to do a morning routine.
I'm sharing with you some tips to create a morning routine that works for you and that you'll be able to stick with.
PLUS sharing ONE major mistake I see people make when it comes to dialing in their morning routine.
________________
Are you ready to take this work and apply it on a deeper level in your own life? Maybe you've been listening for while, half way doing what you're learning...but you know your results would be so much better if we were actually working together. If that's you, I want to invite you to work with me. You can email alisha@alishacarlson.com to learn more.
Thank you for joining us for another episode of The Strong[HER] Way. Today we are joined by fellow coach and guest, Rachel Olstad.
Rachel helpswomen, moms & entrepreneurs remove mental, emotional & physical clutter, create organized and peaceful homes and SIMPLIFY their businesses & lives.
If you've been feeling like your life is too hectic, chaotic, or 'messy' and you find yourself constantly worn out from all the things filling your mind, calendar, and your home, this episode is for you!.
You can connect with Rachel to learn more about working with her:
______________________________________________________ I know you're busy..between running your business, your life, and your family. It often times feels like there is little left at the end of the day to even think about taking better care of yourself.
On top of that, you find yourself constantly thinking about food...your weight...and what you look like. You might even notice you're treating you like a punching bag.
If you're ready to say adios to the constant thinking about food and stressing over the scale so you can have more time and energy for the people and things that matter most, email alisha@alishacarlson.com to set up a chat.
Food cravings. We've all had them at one point or another.
They come on for a variety of reasons.
2 of the most popular seem to be:
1. When you're super restrictive around food. You have a lot of food rules, 'good' and 'bad' foods, and a lot of 'off limit' foods.
2. When your blood sugar/ hormones are out of whack
You know that feeling when you're just trying so hard NOT to eat the thing?
It feels like you're just white knuckling it. You try distracting yourself with other things...but thoughts of the food keep bubbling up begging you to just give into the craving.
It feels like a constant battle between you and food. This is exhausting, and you know it's causing real problems in your life. It feels like you're constantly either thinking about the food you want to be eating, or you're beating yourself up for blowing it again.
It doesn't have to be this way. You can learn how to navigate your food cravings without always giving in to them, without beating yourself up, and without relying on your willpower.
I'll show you how.
_____________________________
Ready to create food freedom, a fit and healthy lifestyle, and total life transformation? Email alisha@alishacarlson.com to get started with a FREE consult. _____________________________
This week we are pulling one of our first episodes to share with you!
If you've ever felt like you had to be in absolute control around food, exercise, your body, or your life this episode is for you.
The burden of trying to do everything perfectly can be heavy and cumbersome. Perfectionism steals your joy. Likely increases feelings of anxiety, and can be all consuming.
If you're ready to ditch the perfectionistic thinking...which also looks like the all or nothing mindset ---meaning you're either all on and doing it 100% or you're all off, then listen in.
And, if you're ready to apply this to your own life, you can email alisha@alishacarlson.com to learn more.
Hey friend! This week, we are talking all about making peace with your body through healing your relationship to it.
If you've ever struggled with what your body looks like, have had nasty things to say about it, and have gone to extreme measures to shrink it, 'fix' it, or change it all in the pursuit of finding your worth or your value there, then you won't want to miss this episode.
It's not uncommon to think that if only... you lost weight your body was a different shape/ size your body looked different, more ideal
then you would feel happy, confident, and good in your body.
I'm here to tell you as someone who had reached all of her physique goals at one point in her life--being the leanest and lightest I had ever been, I still wasn't happy with what I saw in the mirror.
It still didn't feel like it was enough.
If you find yourself constantly struggling with the scale, food, exercise, or feeling confident in your body this episode is for you.
PS: If you are ready to dive in and take this work deeper, then it's time to set up your free consult. You can email alisha@alishacarlson.com to get started on your own non-diet journey.
Today, we are talking about a heavy topic that is near to my heart. As someone who dabbled in an eating disorder as a teen and then went on to have a broken and disordered relationship to food in my adult years, I am super passionate about helping our sons and daughters grow up to be healthy and have healthy relationships to food and their bodies.
We are joined by Susan Landers who navigated this very thing with her own teen daughter. Susan shares her wisdom and experience as a mom, gives us some signs to look out for, and sheds some advice on what to do if we find ourselves facing the same thing with our own kids.
A little info on our guest today:
Dr. Susan Landers is a neonatologist who worked full-time in the NICU for over thirty years and raised three children to young adulthood.
She achieved many academic and professional accomplishments, and she encountered challenges along the way, both in her career and in her mothering.
Her children presented her with common problems and some not so common, such as dyslexia, ADHD, and an eating disorder.
Susan suffered through one particularly difficult period during her midlife, after the birth of her third child, that propelled her to make specific choices and a career change.
She loves to tell stories that reassure younger mothers to know that they, too, can become a “good enough mother” especially if they work full-time.
She supports mothers with her social media posts and her blog. Her new book is “So Many Babies: My Life Balancing a Busy Medical Career and Motherhood.”
To learn more about Dr. Landers and her work now or to find her book visit her website: https://susanlandersmd.com
If you've experienced a rocky relationship to food and/ or your body and you're ready to make peace with food and the scale I want to invite you schedule your free consult today. Email alisha@alishacarlson.com .
Hey friend, this week we are diving into an Intuitive Eating principle and a non diet foundational skill.
Coping with your BIG (and often negative) emotions without turning to food.
There are seasons in life where this might seem easier to do than others...
Perhaps before kids, you had extra free time you could take just for yourself to go for a long walk, a run, or take a nice long soak in the tub.
Maybe with your new work schedule + running a family there is no 'you' time left...let alone time to even hear yourself think.
Regardless of the season you're in, it can be tricky to do the work of feeling your feelings all the way through instead of turning to the quick fix food provides.
Ironically, on the back end, you can't ever really escape those feelings.
They just keep coming back (usually stronger) until you get to the root and deal with them at the source.
In this bite sized episode I share some practical strategies for what this looks like as well as how you can get to what is driving these negative emotions by understanding where they come from and why they are here.
Ready to take this work and apply it even deeper in your own life to create a truly healthy lifestyle...not simply a diet that is masked like one? Email alisha@alishacarlson.com to set up a free consult.
Hey Friend! Sometimes diets are obvious, other times, you might be dieting...thinking it's just a healthy lifestyle / lifestyle change.
In this replay, I show you how to spot the difference.
I am a firm believer you can do the exact same thing, but from different heartspaces and yield entirely different results.
If you're tired of constantly feeling like you're struggling with the scale, controlled by food, and never feeling like your body is quite 'good enough', then not only is this episode for you...
BUT, it might also be time for us to work together.
Healing your relationship to food and your body is just the beginning. Learning how to eat without having to follow food rules or diets is possible, and so much easier to do when you're not trying to figure it out on your own.
If you're interested in exploring what that looks like and whether or not my non diet approach is right for you, then you can email alisha@alishacarlson.com to set up your FREE consult.
Do you find yourself consistently overeating? Maybe you have been trying to eat the 'right' amount for your body without counting or tracking your calories/ macros, you've tried the portion control thing...
and you have found you either end up feeling hungry all the time or you overeat. It's like there is no middle ground.
Overeating, like most other behaviors around food can be a learned habit/ behavior. This is great news, because it then means you can unlearn the behavior and change the habit.
This week we are highlighting 3 of the main reasons we tend to overeat. Plus I'm also giving you some practical advice you can implement at your next meal.
While the strategies are nice, true and lasting change happens on a deeper level. It goes beyond simply saving part of your meal for later or eating off a smaller plate.
Our habits and behaviors are complex with a few moving parts.
One of the best ways to change your behavior for the long term is to understand it at a deeper level, and change it at the root.
Much like weeding a garden, you are more effective when you get to the root. So it goes with everyday change as well.
If you are ready to take what you are learning on the show and apply it to your life on a deeper level email alisha@alishacarlson.com to set up your free consult today.
03 Oct 2022
How to actually create a healthier lifestyle without feeling deprived
You have a health goal set for yourself You are planning to start making some changes to the way you're eating by following a new diet You've got your workout plan all lined up.
Maybe you get started strong for a few days or a couple of weeks.
You're seeing some progress...but, it's not happening fast enough. You feel miserable and hungry all the time.
Before you know it, you slip up..then, it's totally off the wagon for you again.
You're wondering if there is an alternative. A way that you can actually stick with these healthy changes you want to make without feeling like you can't also live your life.
The answer, in a nut shell, yes.
You can create a healthy lifestyle without it feeling hard, heavy, and depriving.
On this week's episode, I am sharing an interview I got to do on another show.
I'm helping you create a healthy, balanced lifestyle without obsessing over food, the scale, or calories.
Ready to work with me? You can email alisha@alishacarlson.com to set up a free consult to learn more about my non diet process and see if it's what you've been looking for.
Come hang out with me on IG @alishacarlson_
11 Oct 2022
The secret to overcoming burn out in life and work w/ Maria Stoyadinova
Hello friend! This week we are talking about burn out (which unfortunately happens in both work and life). Some women are naturally more prone to experiencing this---they tend to be the Type A, high achieving, driven kind..
Burnout can feel like being super tired and exhausted all the time.
Wanting to 'check out' and just zone out on Netflix or social media.
You might find you are less motivated to do stuff in your business, around the house, and even for yourself. Things you once enjoyed can feel like such a burden.
It's almost like life feels so overwhelming, you just shut down: mentally, emotionally, physically.
As a natural born 'doer' and highly ambitious woman I used to work myself until I reached this point.
And, as you'll see so did our guest, Maria Stoyadinova...until she learned there really is power in resting.
It doesn't slow you down, but actually can be the missing ingredient for many women.
More about Maria: I spent the vast majority of my life pushing myself to overachieve. And to do everything perfectly because, to me, any small misstep was equal to undoing years of hard work.
I rarely felt like I was doing enough or was good enough and craved more and more of that external validation to make me feel OK about myself.
I had a deep craving for more space, less pressure, and more rest for as long as I can remember, but I thought giving that to myself would mean undoing everything I’d accomplished and really just letting my life and myself go.
All or nothing thinking when it comes to food and exercise is so common.
We like to think in black or white, all or nothing. This might look like you skipping your whole workout just because you didn't have the time to do at least part of it.
or eating the whole chocolate cake just because you had one slice (and it wasn't on your diet or your food protocol).
When we break it down like that, it really doesn't make a lot of sense, but left to our default thinking and behaving, this is often what we resort to.
This week I am showing you how to overcome all or nothing / black and white thinking in a way that is simple and doable.
You don't have to rely on your will power or try to beat yourself into submission to 'behave' or 'obey' yourself.
Rather, it's all about getting to the root cause and learning how to do what you can do in any given moment by rewiring your thoughts and ultimately your behavior.
Doing a little bit--and working with you have-- is better than doing nothing 100% of the time any day of the week.
If you're ready to take what you've been learning here and apply it on a deeper level to your own your life, then email alisha@alishacarlson.com to set up a free consult.
We've all likely engaged in a conversation either about our own body or another woman's body in a way that wasn't exactly helpful or healthy.
For many years, the internal story I was telling me about myself and my body was mostly negative and harsh.
I grew up hearing influential women in my life talk negatively about their own bodies and those of other women almost daily it seemed.
This kind of behavior is quite normal..especially for women.
It's also damaging--not only for the recipient of the negative comment, but also the giver.
Our words matter, both the ones spoke inside our head as well as outside.
Rewiring the way you think and talk about your body and other women's bodies is so liberating. We are not in competition with anyone else. And, no one benefits from this.
Ironically, even "positive" comments on other women's bodies can be harmful to their mental and emotional health. And, could unintentionally reinforce unhealthy behaviors around food and exercise.
We talk about all that and more in this week's episode.
Ready to feel better in your body and your life?
Maybe you've noticed you don't quite take care of yourself the way you seem to be taking care of your loved ones or your work. You notice how easy it is to forget about your own needs because you're so busy trying to meet everyone else's.
If you want to learn how to balance the key areas of your life while working on your relationship with you, then email alisha@alishacarlson.com to learn more about how working with me will help you feel more confident in your body and your life.
Calories. This one little word drums up all sort of feelings and thoughts for women around the world.
For many of us, at one time or another, we've made our food decisions around them all in the pursuit of weight loss.
We've spent countless hours counting them, trying to balance them, and agonizing over them.
But, does calorie counting actually work long term for sustainable weight loss/ management?
For a small percentage of people, it does. However, for a majority of the population it does not.
In this week's episode I break down some of the main reasons calorie counting fails you, and offer some advice on what to do differently.
If you want to know why calorie counting isn't a sustainable solution for weight loss long term, tune into this week's episode and be sure to share it with a friend who is struggling with this as well.
Ready to ditch the diet, feel good in your body, and just know how to eat for your body and goals without a ton of food rules and restriction? I can help. Email alisha@alishacarlson.com to learn more.
Hey Friend, do you often find it hard to 'fit' exercise into the busyness of the rest of your life?
If so, you're in good company. I would say one of the top things my clients want to work on when we start working together is how to squeeze exercise into their chaotic and crammed schedules.
Often times, it already feels like you're juggling so much, and maybe it really just doesn't feel feasible to schedule in an hour long workout.
This week, we have a special guest to help you figure out how you can strategically make room for exercise and more daily movement without stressing yourself out in the process.
We also touch on:
Exercise for PCOS
Exercise for perimenopause
Healing your metabolism
Intuitive movement
Cyclical movement
Michele Riechman is an expert health coach & personal trainer with her doctorate in physical therapy, 200-hour yoga certification, and PN Level 1 Nutrition Certification.
She helps moms who have put themself on the back burner reclaim their health, get in shape, fit back into their clothes, & optimize their metabolism without dieting or calorie counting, so they can increase their energy & feel confident in their body.
If you want to connect with Michele, you can check out her free exercise challenge here.
This week we are talking about how you can quickly get back on track after failure. For some this might look like going through a period of time when you skip all your workouts. Or maybe you find yourself over eating at every meal, eating more sweets than usual.. The list really could go on and on. It's different for each of us.
Here's the deal though:
Failure is part of the process. What you do after is what counts. Any goal you are going after in any area of your life will require you to try things, and most likely fail...a lot before you actually start succeeding.
For most of the clients I've worked with the thing that tends to keep them stuck the longest is beating themselves up and being so hard on themselves.
In this bite sized episode I share one of the most powerful strategies you can use the next time you fall off the proverbial wagon or get off track.
In fact, I just had to use this exact strategy in my own life!
Ready to work together? Email alisha@alishacarlson.com to set up a free consult.
This week kicks off the holiday season! It can also be a tricky season to navigate when it comes to eating, drinking, and spending. Often times this season is marked by a lot of 'over'ing---over eating, drinking, and spending. Ironically all three things are usually connected and have similar root causes.
I've gathered a few of my best strategies to help not only survive the holidays, but come out even thriving through them as well.
If you're ready to do the holidays differently around food and drinking, this episode is just for you. And, if you're ready to take what you are learning here and apply it even deeper to your own life, you can email alisha@alishacarlson.com or message me on IG or FB to learn more about my non diet approach to see if it's right for you.
05 Dec 2022
How to balance exercise and healthy eating as a busy mom
This week we are talking all about how to balance exercise and healthy eating as a busy mom. This comes up for all of the women I work with. They are busy running their households, their businesses, or their kids around, and often, feel like they have little or no time left to take care of themselves.
They've tried 'just getting up earlier' only to find their kids also get up with them..(I've been there) A lot of the time they just end up feeling more frustrated and annoyed. And still not exercising or making healthier choices around food.
It's time we ditch the idea we have to make all of the changes at once. That you have to do it all perfectly, and that you need your day to go according to your plan in order for you to be successful in this area of your life.
You'll be the most successful at this when you: - drop perfectionism and all or nothing thinking -do what you can do each day -stop putting pressure on yourself to make all the changes all at once -and, you focus on making small changes, consistently.
Share this episode with another busy mama who needs to hear this! And, if you're ready to take what you're learning here on the podcast and apply it deeper to your own life and goals, message me on IG or FB or email alisha@alishacarlson.com to learn more about my non diet approach to help you create food freedom and feel more confident in your body + your life.
13 Dec 2022
How to navigate feeling lost in motherhood and work as a working mom
Do your days feel like they just blur together? Like after you had kids, life just got busy? You remember you used to have so much more time to hit the gym and workout. You used to do things other than work, cook, clean, and shuttle kids around.
Maybe you find yourself feeling a little lost in motherhood....lost in your work, overwhelmed by everything everyone needs all the time.
You find yourself looking for something to just feel easy---and often it's food.
You grab whatever sounds good in the moment.
Whatever is easiest, quickest, and most convenient. Even if you know it's not what will make you feel the best or what supports your goals the most.
Often, you find yourself feeling stuck, like you're lacking motivation to do anything for yourself.
You want to, but, you just don't see things changing.
You've tried things in the past. You start strong for a bit, but when the results don't come fast enough, you call it quits.
This week we are talking about some practical ways you can begin to find yourself apart from motherhood and your work.
Want to learn more about the non diet approach I teach my clients? If you're ready to break up with dieting forever, create food freedom, fitness, and life transformation, email alisha@alishacarlson.com or message me on IG / FB
30 Dec 2022
How to harness the power of your mind to tackle your New Years goals with Mindset Coach Risa Haasbroek
Welcome to the last episode of 2022! Of course, we are going to talk about goal setting with 2023 right around the corner.
But, before you set your goals and go about tackling them the same way as every year in the past listen to this episode with special guest Mindset Coach Risa Haasbroek.
We talk about the importance of getting your brain on board with your goals and how reframing the way you are thinking about your goals and yourself can not only help you reach your goals faster, but also enjoy your life and yourself more in the process.
Hey Friend! We are officially one week into the New Year!
I know this time of year usually starts with a ton of hype around goals you've set for yourself. But, if you're like *most* people who set goals at the beginning of the year, come mid March, you've all but given up.
Not this year, sister.
This week on the show I am sharing with you some of the biggest takeaways I've learned from experience of working with other women to achieve their goals as well as from my own, and I've taken what I've learned from other experts and have of course put my own flavor on them.
If you feel like you're constantly setting the same goals, the same way, only to find you never reach your goals, then this episode is for you!
They say the definition of insanity is doing the same thing over and over again but expecting different results.
If the way you've been approach your goals, health, and fitness or otherwise hasn't worked for you, then it might be time to upgrade your goal setting strategy.
And, if you KNOW having someone in your corner to help hold you accountable and trouble shoot when things don't go your way is what you're looking for, I can help. Message me on IG or FB or email alisha@alishacarlson.com to set up a free chat.
19 Jan 2023
How to prepare for and navigate the peri-menopause years successfully w/ guest expert Stasi Kasianchuk (part 1)
Menopause. If you haven't already gone through it, you will one day. And, as I learned from today's expert it is never too early to start preparing or too late to make some lifestyle changes to best support your body as it goes through this major hormonal shift.
Today's expert, Stasi Kasianchuk has taken her 10+ years experience in nutrition and exercise, and has channeled it into helping women rock the peri-menopausal years.
She uses a lifestyle medicine approach with her clients, and offers great encouragement to all women.
In this episode we talk about what exactly menopause is, the peri menopause years, and we get into some practical ways you can begin to support your body through food, exercise, stress management, and other lifestyle factors.
If you want to learn more about Gennev or contact Stasi directly, you can do so here: Stasi@gennev.com
if you've been listening to the show, applying what you've been learning, and are ready to take it deeper in your own life, you can email alisha@alishacarlson.com to get started.
Hey friend! We are back for part 2 of our peri menopause conversation with special guest expert Stasi Kasianchuk of Gennev. Stasi has over 10 years experience in the exercise and nutrition field, and has found her calling helping women navigate the oft confusing and frustrating time surrounding menopause.
In part 1 we discussed what menopause is and isn't. As well as the peri-menopause years which can be up to 7-10 years BEFORE you actually go through menopause. In this episode we are focusing more on the practical things you can do with nutrition, exercise, and lifestyle management to support your body as it goes through these hormonal changes.
If you want to connect with Stasi or learn more about what they are doing at Gennev, you can click the link.
________________________________________
Ready for this to be the year of FOOD FREEDOM and feeling good in your body independent of what the scale says.
If you're tired of letting the scale dictate your mood and basically every other area of your life, then I want to invite you to
2. Message or email me to set up a free chat to learn more about my non diet approach and how it can help you get to the root of your food issues so that you can get your life back.
When you think about yourself or your body, what is the first thing that comes up? If you're like the majority of the women I've worked with, it's usually not the most kind or loving thing.
We are pretty good about noticing all of our body's flaws and ways it needs to be 'fixed' or improved.
For many of my clients it can feel impossible to go from totally hating their bodies to feeling love toward them. That is where this concept comes from and can be super helpful in building a bridge of thoughts between where you are now in your relationship with your body and where you want to be.
In order for new thoughts to take hold, it takes time, it takes care, and it takes nurturing. And it all happens one thought at a time.
If you're ready to take this work deeper, and want to learn more about my non diet approach and how it can help you reach your fitness and life goals in a way that feels easy and totally doable then email me alisha@alishacarlson.com or connect with me on social.
We know meal planning and prepping ahead of the 5'oclock dinner hour is helpful. But, if we are being honest, we also kind of hate it..
we hate feeling like we are eating the same thing over and over again wasting food because we made too much or buying ONE ingredient for one recipe and having to throw the rest of it away.
This week, I share with you my top tips to make meal planning and prep quick and easy (PLUS, I throw in some quick and dirty coaching to help you overcome your own brain's objections when it comes time to eat what you've planned/ prepped)
Ready to make friends with food and your body? You can sign up for a free chat with my by emailing alisha@alishacarlson.com to see if my non diet approach is right for you.
22 Feb 2023
Stop waiting on the scale to feel more confident in your body w/ Maggie Powell
Are you waiting on the scale or weight loss BEFORE you feel more confident in your body?
I know this was a trap I was caught in for years...the scale literally ruled my life. I would hop on each morning, if the number was "good" --meaning it hadn't gone up or perhaps had even gone down a bit, I could have a good day.
If on the other hand, it went up (or didn't change despite my hardest efforts)... I was doomed to have a bad day. Usually being more strict with myself..or feeling totally defeated and just saying screw it--why even bother.
This was an exhausting emotional roller coaster I rode for years.
Today's episode features an interview with Maggie Powell. Maggie and I recently teamed up on The Ditch the Diet Summit.
Maggie is a certified health and life coach, specializing in mindset. She struggled for years with low self-esteem, negative self-talk, lack of confidence, and body dysmorphia. Through her own mindset work and self-exploration, she has developed a healthy, loving relationship with herself. Now, she's passionate about helping other women find peace, confidence, and self-love for themselves.
Her goal is to help other women find the same success that she has, but on a shorter path. She works with clients 1:1 and in group coaching through The Clarity Catalyst, an 8-week journey in mindset and emotional intelligence.
If you want to connect with Maggie further, you can check out what she is doing below
We all have them. Some are really intense. Others are quieter, more subtle.
All of them feel like an emergency in the moment. We can feel powerless against them.
Not knowing how to say no to them without using will power, feeling deprived, and restricted...to the point, we just end up caving to them.
Will on the surface, cravings and urges seem like a sign of your failing will power. They're not.
There can be a few different reasons you're experiencing cravings:
-mental/ emotional stress -your hormones are out of check -something is off with your gut
Understanding what a craving/ urge is and where it comes from will help you handle them without relying solely on will power, feeling deprived/ restricted, or always caving to them.
This is just one of the many things I help my clients with on a daily basis. If you want to take what you are learning here and apply it directly to your body, life, and goals, I can help with that. You can set up a free consult by either emailing alisha@alishacarlson.com or messaging me directly on IG/ FB.
One of the key components to breaking up with dieting is learning how to understand your body's signals...including hunger.
If you've dieted for a while (or ever in the past) then you might have some fear around hunger.
It could look like:
being afraid to feel hungry --> so you eat ahead of time/ over eat to NOT have to feel the deprivation that is often associated with the diet mentality
You may also find you have become accustomed to feeling hungry (and miserable) all the time..yet, instead of feeding your body, you suffer through the hunger until it goes away or is "time to eat".
Part of healing your relationship to food, is learning how to eat when you're hungry, and stop when you're not.
In this MVP episode, we breakdown how to understand your hunger, what it's trying to tell you, and eat in a calm, neutral manner---not ignoring your hunger cues, but also not overeating/ eating just to avoid ever feeling hungry.
Hunger is not a bad thing, it's just your body's way of letting you know it needs some food. Using the strategies from this episode will help you make peace with feeling hungry, not treating it like an emergency, and will help you honor your body with food (by not over or under eating).
If you like what you hear, please leave us a review.
And, if you are ready to take what you are learning here and apply it directly to your body and life, email alisha@alishacarlson.com to get started.
Now, you know I'm all about the NON-diet approach to food and fitness.
But, this is a common topic amongst the clients I work with, so I wanted to address it from my point of view.
Everyone wants to know what the best diet is for them because they are looking for the magic shortcut to whatever fitness/ health goal they are working on.
The problem is not necessarily the diet themselves, but the way we approach them. Now, of course there are many diets that are and can be downright dangerous--
However, usually the issues with diets is the way they make you think about food. Causing all sorts of disordered behaviors around food Making you feel guilty for eating "bad" food, or deprived because you 'can't have x,y,z"
The only way you are going to know what type of diet works best for you and your body is by trying it out.
And, the only way to explore this without having the awful experience of dieting is by healing your relationship to food, your body, and yourself (which is what I help you with) so that you can make choices around food that are healthy and aligned with your goals that also allow you to just live your life.
This week on the show we are interviewing guest expert Maja Miller. Maja is ametabolic health coach and functional diagnostic nutrition practitioner.
(A fancy way of saying that she uses clinical labs to analyze blood, urine, stool, hair, etc to figure out why her clients feel burned out, exhausted and sick. )
She then uses those results to create tailored and highly individualized protocols to reverse their symptoms.
As high achieving women, we are no strangers to doing everything full throttle!
Sometimes, this unfortunately comes at the expense of our own health and wellbeing.
if you, like me are a natural born achiever who prides herself in her hard work and accomplishments, then you won't want to miss this episode.
We talk about what adrenal fatigue actually is (and what it isn't), why it matters to you, how it might be showing up in your body through it's symptoms and practical ways you can work to de-stress your body's metabolism.
If you want to learn more about working with Maja you can do so here.
Ready to take what you're learning here and apply it directly to your own life and body so you can begin to make healthier choices with ease while feeling more confident in your body?
If that's a heck yes, email me directly at alisha@alishacarlson.com to to learn more about my non diet approach to help you: - create food freedom - a fit + healthy lifestyle that fits into the rest of your life - a sense of work/ life balance so you can show up as your best self in the key areas of your life.
03 Apr 2023
De-stress your morning routine with this 1 mindset shift for busy moms
we've all had those mornings that don't go quite as planned.
The kids didn't sleep good. You didn't sleep good. You had an unexpected change to your schedule last minute.
And....you're completely thrown off.
Usually, we go 1 of 2 ways:
-either completely throw in the towel with a why bother attitude -or we beat ourselves up.
The women I work with are no strangers to being hard on themselves and putting a lot of pressure on themselves to juggle everything perfectly all the time.
This all or nothing thinking doesn't only show up around food--it creeps into every area of your life.
This is just one more example of that.
If your mornings tend to feel stressful and a little chaotic, this episode is for you!
____________________
Ready to take what you're learning here and apply it directly to your own life? Email alisha@alishacarlson.com to book your free consult
This week I'm sharing with you THE #1 you should NOT stop weighing yourself.
I know, I know, this flies in the face of pretty much everything we've talked about over the past couple of years...buut, trust me, you're going to want to give this a listen.
When you were a kid, and got scared of the monster under the bed, what was the best way to defeat the monster?
Was it by hiding under the covers and just *trying* to pretend it wasn't there??
OR Was it by grabbing your flashlight, your mom or your dad, and taking a look under the bed?
If you're like me, you probably tried option one first...then quickly realized it didn't actually do the trick of not being afraid anymore.
This is exactly what happens when you just decide to avoid the scale.
Now, I'm not at all advocating for you to weigh yourself daily and most definitely NOT multiple times a day.
What, I am suggesting is that you CAN use the scale as a tool, to your advantage.
If you're gasping in disbelief right now, hit play, and let me know what you think ;)
We have a monumental episode for you this week....
Our first ever guy guest makes his appearance this week.. Ironically, we recorded this episode one day after International Women's Day 😜.
Brad shares his experience not only as a fitness trainer specializing in fitness in the over 40 crowd, but also valuable lessons he's learned in his own personal pursuit of living a fit and healthy life well beyond his 40s.
He gives us powerful insight on what he WISHED he would have known back when he first started working out, and how he uses those life lessons to coach his own clients even better now.
Over the last decade, Brad owned and operated three gym locations in Orange County, and oversaw 40+ independent personal trainers each with their unique training styles. He built a loyal following and sought-after client/trainer community culture within each of his gym locations.
Post-COVID, Brad had to focus more on online training and had started his first fitness podcast called Over 40 Fitness Hacks. He wanted the show to revolve around his passion of helping the over 40 crowd fight the aging process, while still having a social life.
I hope you enjoy the wisdom Brad brings to this episode!
Are you tired of thinking about food, your weight, and your body all day long? Want to have more energy and time? Ready to feel more confident in your body?
If you are ready to take the next step in your fitness journey--and never want to diet again, email alisha@alishacarlson.com to learn more about my non diet approach designed to help you heal your relationship to food, exercise, your body, and most importantly, yourself.
Everything flows from that.
05 May 2023
Why the best time to workout as a mom with little kids is not 5 am
Do you find yourself in the throws of raising littles? (even if you aren't...yet, this episode still has some gold for you too 😘)
If so, then this episode is specifically for you IF you have felt like you *have* to workout at 5 am.
This week I break down why this is actually not the best time to workout as a mom with little kids, what you can do instead, and how you can make sure you are balancing taking care of yourself as well as your home, family, and work life as well.
I used to be so hard on myself, forcing myself out of bed no matter what to get to the gym by 5 am when my kids were little. I had no grace for the season of life I was in. I just thought this was the price to pay if I wanted to be fit and healthy.
Turns out, you can't sacrifice health in other areas for long without paying a price for it.
If you want to live a wholly balanced life, feeling satisfied and content in all areas, then you have to look at living your life with more intention, and less box checking.
This is one area to start with.
Mama, it's time to stop beating yourself up and to start living your life more fully and intentionally.
If you're ready to feel less like you're constantly sprinting in your life and more like you're on a leisurely stroll, then head here to learn more about my non diet approach to help you live a healthy, fit, and happy lifestyle in all areas.
Hey friend! I'm so glad you're here with us this week for another amazing episode of The Strong(HER) Way.
This week we are dusting off one of our most played episodes talking all about....
morning routines, the power of them, and how you can create a morning routine that works for YOU and your jam packed schedule.
If you feel like you've just been going through your day getting tossed around, or you've tried setting up a morning routine in the past only to not see it stick, this episode is for you.
One of the most important things you can do when it comes to cultivating a more peaceful morning routine is to approach it with some flexibility.
You gotta learn to roll with the punches without getting knocked out of the game.
Grab your air pods, lace up your favorite walking shoes, and hit play on this episode.
Aaand, if you're ready to take what you're learning here on the show and apply it directly to your life and goals, I want to invite you to a free consult call with me to see if my non diet approach is what you've been looking for.
This week we are talking with money coach Sarah Jones.
Sarah is the owner of three businesses. Keeping Up With The Joneses Financial Coaching/Consulting
Karmen and Lil Gimmy (our full time rv travel page)
He Brought the D (podcast and apparel company)
She is a multi-passionate creative who loves working with inspiring business owners and couples/individuals to bring peace, confidence, clarity, more effective communication and growth to your financial lives (both in business and personal) creating true financial freedom.
In this week's episode, we talk about how money and food habits are often related at a much deeper level, and how understanding your habits in one area can help you understand, and ultimately change your habits in both areas.
If you are in a place where you want to work on your relationship to money, reach out to Sarah to learn more about how she helps her clients create peace and confidence in their finances:
And, if you're ready to ditch the diet, create a healthy and balanced lifestyle that is truly sustainable in all of life's crazy seasons, feel more confident in your body, then you can schedule a free consult / learn more by heading to alishacarlson.com
30 May 2023
how to achieve a sustainable and healthy weight without tracking calories, eat more veggies as a picky eater, & handle sweet tooth cravings without feeling deprived
Hey Friend, in this week's client Q + A, we are talking about other ways you can achieve a healthy and sustainable weight without tracking calories, how you can eat more vegetables even if you (or someone you know) are a picky eater, and how to navigate sweet tooth cravings without either feeling like you're always giving in or feeling deprived.
Ready to ditch the diet, find food freedom, feel more comfortable + confident in your body?
Sign up for your free consult by heading to alishacarlson.com/contact or to learn more about my non diet approach and to get started on this new chapter of your life today!
05 Jun 2023
How to detach your identity from what your body looks like to have your best summer yet (MVP)
Welcome back for another episode of the Strong HER Way. Summer is slowly showing up here, but the messages to fix your body or get 'summer ready' have been coming at us for a while now.
This is a replay from an episode we aired almost a year ago to the day. And it is STILL so fitting for where we are at.
I talk with my client a lot about shifting their focus from the scale and needing to always see the external results to keep feeling motivated and excited while they work on their goals.
We work a lot on shifting to a more internal or intrinsic motivation, which ultimately helps you stay focused, committed, and motivated even when the scale doesn't budge or reflect all the hard work you've been putting in.
We also discuss the importance of shifting your internal sense of identity to match that of the woman who already has the goal you are working on vs trying to achieve the goal through the doing only.
If you've ever lost weight only to find yourself right back to where you started from, this is why--you identified more with the version of yourself at the higher weight. Or if you've ever tried waking up early while telling yourself you're just not a morning person. The behavior and the thought patterns don't align..yet.
Ready to get off the diet roller coaster for good? Feel more comfortable and confident in your body today? Want to stop the food fight and experience more food freedom? If you answered YES to any of these head to alishacarlson.com to sign up for a free consult.
On this consult you'll not only get a step by step personalized plan and you'll also get insight as to why what you've tried in the past hasn't worked. (that right there is the worth the price of gold!)
19 Jun 2023
Cultivate a healthy relationship to yourself so you can thrive in work & life
Last week I got the great privilege of speaking at our local Women In Business Luncheon presented by our chamber. The topic we covered was the importance of working on your relationship to yourself so you can thrive in all areas of your life..including your work.
The relationship you have to yourself is the foundation from which every other relationship flows. It informs the way you think and feel, and everything you do.
This week I am sharing bits and pieces of that talk with you so you can begin implementing it today to make lasting changes in the key areas of your life so you can show up as the best version of yourself for what matters most.
If you're ready to take what you're learning here and apply it on a deeper level to your own life, you can learn more about my non-diet approach by heading to alishacarlson.com (where you can also set up your FREE consult)
This week we have a bite sized episode for you to help you create a solid workout routine for the days or seasons when you're short on time. This is perfect if you don't have (or don't want to spend) a ton of time working out, but still want a solid workout plan.
We cover the basics here, and if you want a more in-depth plan tailored to you, your goals, your body and your life, reach out to me personally to schedule a free consult.
At the end of the day, keeping it simple while focusing on the foundational movement patterns is going to win over anything that is highly complicated and takes too much time.
Hey Friend, you're in for a special treat today! This week we are interviewing client, friend, and colleague Elizabeth Shafer of Tandem Life Coaching.
Elizabeth and I started working together last summer. She initially reached out to me because she wanted to lose weight without dieting.
She had tried all the fad diets. She had tried what she thought was Intuitive Eating (but was really the screw it diet).
And, she was ready to shift her focus from the scale to create long term, lasting lifestyle changes.
As a busy mom, wife, and female entrepreneur Elizabeth wanted a healthy lifestyle that would fit into her packed schedule.
She wanted to think about food and her body less while feeling more confident not in her body but also around food.
This is an inside look at her journey of working with me to create a healthy lifestyle as well as creating more work life balance so she can take care of herself while also taking care of her family and her business.
And, if you're ready to have your own success story, you can learn more about my non diet approach and working with me by heading to https://alishacarlson.com/
For daily inspiration and strategies follow along on Instagram!
26 Jul 2023
Why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life
In this episode we are talking about why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life.
So often I see my clients waiting to truly enjoy their lives, and themselves until they reach the goal.
If 99% of your life is lived between goals, why wait to feel confident in your body, and to truly live your life?
We also talk about: - practical ways you can begin to live a more fulfilling and thriving life now.
-why waiting to live your life might actually be what is slowing down your progress on your goals
Helpful Links: -For an almost daily dose of inspiration and motivation you connect with me on IG
-Ready to begin working on your relationship to food, but not sure you want to hire a coach yet? Grab The Mindful Eating Project FREE
-Want to learn more about the holistic, non-diet approach I use with my clients to help them create food freedom, feel more confident, and cultivate more balance between taking care of their families and themselves?
04 Aug 2023
Improve your running game with these simple strategies from a run coach w/ Jen Steele
This week's episode features guest and run coach Jen Steele. Jen specializes in helping the everyday woman improve her running game with simple strategies that fit into her every day life. Jen works with women of all walks of life who want to get better at running without spending a ton of time doing it.
In this conversation we talk about proper fueling for your runs as a woman, recovery, weight training to help improve run times. As well as how to balance a running schedule with the daily hustle and bustle of busy mom life.
Whether you're a seasoned runner looking for ways to improve or you're a beginning runner who is looking for ways to get started on the right foot you will find so much value in this conversation. Connect with Jen or learn more about working with her as your run coach:
Ready to work on your relationship to food, exercise, your body and yourself? Tired of dieting, and want food to just feel easier? Do you find you often struggle with finding the balance of taking care of your family and yourself?
Look no further, if you're interested in learning more about working with me as your coach you can email alisha@alishacarlson.com or head to alishacarlson.com to book a free consult.
26 Aug 2023
Intermittent fasting, fasted workouts, and the 75 hard challenge for women (my hot take)
-Intermittent fasting for women -Fasted cardio and fasted workouts for fat loss -And The 75 Hard Challenge
I discuss the potential benefits and downsides to each as it relates to women's health overall, balancing your hormones, as well as over all mental and emotional health with each.
You'll also get high level tips and strategies to apply to each as it relates to your own lifestyle and personal goals.
If you want to apply these and any other strategies we talk about on the show in a more personalized manner, head to alishacarlson.com to set up a FREE life audit.
This is where you'll get a customized step by step plan so you can begin implementing these and other tools to help you reach your health and fitness goals faster.
06 Sep 2023
How to capitalize on the growth mindset to reach your fitness goals faster
Hey friend, in today's episode, we are talking about the differences between the growth and the fixed mindset, how they show up around your health/ fitness goals. Why developing a growth mindset is the way to go, and ultimately how to capitalize on the growth mindset to reach your fitness (and any other) goals you've got for yourself.
The growth mindset is woven throughout the work I do with my clients. But, we've never done a podcast directly calling out what each looks like.
If you want to learn more about the fixed vs growth mindset, you can buy Mindset by Carol Dweck
And, if you want the cliff notes version, check out this video.
Ready to make true, lasting change in your life? Tired of dieting, of feeling like you're constantly starting over? Want to feel more confident in your body while knowing you are taking care of the key areas to you?
If so, I want to invite you to hop on a consult with me. It's absolutely free, no strings attached. You can book by heading to alishacarlson.com/contact
18 Sep 2023
The importance of thinking on purpose: your thoughts about you (MVP)
Have you ever stopped to notice what you're actually thinking and saying about yourself to yourself?
This was a foreign concept for me for years. I had no idea that the crummy thoughts I had about myself, and the even crummier story I was telling myself was *optional*.
I would recite that story over and over like it was the truth. Ironically, this led to me engaging in behaviors and habits which only reinforced the negative self-concept I had.
Once I learned the power of our mind and our thinking over our lives, things began to change for me in my life.
I began to show up differently in my marriage, my family, social interactions. I started putting myself out there for even bigger risks and goals.
We think the way we feel in and about our lives, marriages, kids, bodies, etc is a result of those things--so we wish, and hope and work to make those life circumstances different.
Instead, its' merely the story we tell over and over and over again. If we change the story, we change the way we show up, our experiences of those things, and ultimately our results and our lives.
Ready to ditch the diet? Feel better in your body? Find a balance between taking care of everyone else and yourself?
Book a consult here if you want to learn more about my holistic non diet approach
28 Sep 2023
Improve your sleep hygiene to get a better night's sleep tonight w/ sleep expert Renay Roberts (MVP)
I don't know about you, but how I sleep sets the stage for how I'm feeling all the next day.
We are learning more and more the importance of quality sleep on our overall health and wellbeing. And yet, sleep is still one of the things my clients struggle with the most when we start working together.
Some key signs of poor sleep include: -Feeling more hungry the next day (and usually craving the quick carbs for a boost of energy) -Shorter fuse with your kids and your hubby -Lack of energy to exercise
Whether your sleep is suffering a ton right now or you feel like you're sleeping ok-ish, but don't ever feel totally rested in the morning, this episode is for you!
Connect with Renay Roberts
__________________________________________ Are you ready to ditch the diet for good? Make friends with food and peace with your body?
Want to go from consumed with thoughts around food and your body all day to feeling more energized and having MORE time to do what matters most to you?
I can help! Book a free consult with me to see if we are a good fit
16 Oct 2023
My hot take on tracking calories, macros, and your steps
Hey Friend! Welcome back to another episode of the show. This week I am sharing with you my hot take on tracking food, steps, and your daily exercise minutes.
Tracking can either be used as a weapon against ourselves OR we can use it as a tool to help us move more consistently toward our goals and daily targets.
If you've tried every diet in the past, chances are you're feeling a bit gun shy and even burned out on tracking.
I get it!
It took me some time to get to the place where I can track without it taking over my life or causing me to spin out.
I share some of my best practices in this episode to help take the pressure off having to do it perfectly while still creating results.
I feel like this is the stuff that is rarely, if ever talked about when it comes to weight loss surgery or medication. To many, the can seem like the magic solution. But, for most, the things that contributed to weight gain in the first place wasn't ever just about the food.
The things weight loss surgeries seem to miss (just like diets, and other quick fixes) is all the mental and emotional baggage or trauma we are carrying around--likely contributing to the weight in the first place.
This week we have a special guest for the show. Kelly Chance is a coach who helps women who have (or are considering) weight loss surgery heal their relationship to food and their bodies.
Kelly had dieted for over 40 years. She ended up getting the lap band surgery thinking it would be the magic bullet to help her finally end her struggle with her weight and food for good, but learned there were other issues that the surgery couldn't fix or even made worse.
Kelly shares her experience with lap band surgery, her struggle after the surgery, and ways you can work on having a healthier relationship to food and your body whether or not you have had or are thinking about having weight loss surgery.
Connect with Kelly to learn more about working with her: IG Website
31 Oct 2023
3 tips to help with unwanted Night time snacking without feeling deprived
Ever found yourself mindlessly munching on snacks late at night and wondering how to curb this habit?
Today, we zero in on this shared struggle and offer three strategic tips to beat the habit, whether it's rooted in routine, absent-mindedness, or emotional distress.
We'll share tips to ensure you're nourishing yourself adequately and wisely throughout the day, eliminating late-night hunger.
Plus, we'll tackle the emotional reasons behind nighttime snacking and show you how to stop using food as an escape.
Join us as we explore a healthy and sustainable relationship with food, and equip you with the knowledge to manage your eating habits without falling prey to restrictive diet patterns that keep you stuck in the never-ending diet loop.
Ready to ditch the constant battle with food and the scale? Book a free consult to learn more about my non-diet approach and start creating food freedom today!
08 Nov 2023
Why traditional weight loss methods might not be working for you: Client Q+ A (MVP)
Have you ever wondered why you're hitting a weight loss plateau despite doing all the right things?
We'll be peeling back the layers of the 'calories in versus calories out' equation and shedding light on why it's not as straightforward as it seems, particularly for women.
We'll also touch on why calorie counting isn’t the holy grail of weight management and how our weight can be influenced by more than just the food we consume.
We will also explore how your mental, emotional, and physical health habits can significantly enhance your overall wellbeing.
You'll also walk away with some insight as to why not all calories are created equal when it comes to calories in vs calories out; fitness trackers, nutrition labels and their accuracy.
Lastly, we talk about:
- different factors when it comes to weight loss such as gender, muscle mass, genetics, and even sleep deprivation.
- the potential psychological side effects of using tracking tools and learn to foster a healthy relationship with food, exercise, and your body without falling into a diet trap.
- determining the right amount of food for your body and goals, and establish healthier habits for sustainable weight loss.
So, hit play and get ready to rethink everything you thought you knew about weight loss and metabolism.
16 Nov 2023
Identifying the 4 types of eating to help you reach your health goals without dieting
Ever find yourself eating mindlessly, lost in the rhythm of hand to mouth, without even realizing how much you've eaten?
Or maybe you've caught yourself turning to food to cope with stress, anxiety, or even in the midst of celebration.
In this episode we talk about our eating habits, breaking them down into four types - -- -mindless -emotional -habitual -physical eating.
We examine why we often eat food without a real physical hunger and the role distractions, emotions and routines play in our eating habits.
We also explore the tricks and traps of emotional and habitual eating and how they disconnect us from our body's hunger and fullness cues.
The episode provides practical tips on using a hunger and fullness scale to tune into your body's unique cues. If you're looking to transform your relationship with food and exercise, this episode is essential listening to help you develop a mindful and conscious approach to eating.
29 Nov 2023
Advice for creating achievable work life balance as a busy working mom
Ever felt burdened by the societal expectations of being a perfect mother, a dedicated professional, and maintaining an ideal body?
We’re here to let you in on a secret, you're not alone.
We've been there too, and we're here to share our personal journeys of finding peace, calm, happiness, and fulfillment in our own unique ways.
In this enlightening conversation, we're sharing struggles, triumphs, and perspectives on health, fitness, and self-care in a way that is doable for busy working moms.
We're talking about the transformation from traditional health and fitness models to a non-diet approach and how it can liberate you from societal pressures and transform your life.
We’ve all heard it before, "work-life balance is the key to fulfillment."
But can you really divide your time and energy equally among all life aspects?
We dare to challenge this notion.
As we navigate through our discussion, we'll explore the idea of work-life integration, adjusting focus according to life's changing seasons, and finding fulfillment in unique ways.
Remember, it's not about doing everything perfectly; it's about doing what's right for you at this moment in your life.
We're discussing the importance of self-reflection in personal development, understanding your own desires, and differentiating between personal aspirations and societal expectations.
Building a healthy relationship with food and exercise might seem like a daunting task with the constant expectations to look and feel a certain way.
But, we're here to tell you that it doesn't have to be that way.
We're diving into shifting mindsets and redefining self-care.
It's time for a revolution—an evolution—from self-care activities being something we do to ourselves to something we do for ourselves.
This is your call to empowerment, growth, and transformation. Join our conversation and find your Strong Her Way to Eat, Move, and Live.
06 Dec 2023
Partnering with your body: how to find the best diet for you (REPLAY)
Have you ever wondered if there's a different approach to nutrition that doesn't involve restrictions or guilt?
We're here with you today to debunk many nutrition myths and help you find a sustainable and personalized approach to your diet.
We're exploring how to consider 'diet' as a noun and not a verb.
It's not about punishing yourself with diets;
it's about understanding your body and its unique needs.
You'll learn how to stop comparing your diet results to others and instead focus on what foods make your body feel its best.
What if we told you there's no such thing as 'good' or 'bad' food but a spectrum to help you balance your meals?
In our journey today, we'll explore a non-diet approach to nutrition, emphasizing the importance of food freedom.
We’ll guide you on how to keep a journal and monitor your body's responses to different changes.
You'll discover why a personalized approach to nutrition and fitness is key to a healthy lifestyle.
And remember, the Strong Her Way app and the Mindful Eating Project are great resources to accompany you on your journey to a healthier you. So, let's get started!
Are you tired of bouncing from one diet to another, only to end up feeling like a failure?
I promise you're not alone.
Join us as we debunk the unrealistic expectations and restrictions that are synonymous with traditional diets.
Forget about deprivation; this mindful and intuitive approach will foster a healthy relationship with food and yourself.
Learn how delaying gratification, embracing a growth mindset, and making balance and enjoyment central to your eating habits for sustainable weight loss are a must.
With so much conflicting information about dieting, it's easy to adopt a temporary mindset, but we're here to guide you towards a sustainable lifestyle change.
A holistic approach is the key to successful weight management.
We also talk about the advantages of working with a nutrition coach or registered dietitian for personalized guidance.
If you're ready to take control of your health, live a more fulfilling life, and transform your relationship with food, and most importantly, with yourself. Make the decision to act now by scheduling your free consult here, and remember to have a fantastic week ahead!
03 Jan 2024
Feel better in your body by breaking free from body image struggles w/ Risa Hasbrook (REPLAY)
Struggling with your self-image or feeling shackled by the 'never good enough' syndrome?
My conversation with mindset coach Risa Hasbrook shares how a shift in perspective can liberate you from these constraints, fostering a celebration of your body as it is, and as it can be.
Risa, with her journey from South Africa to the U.S., provides powerful insights into appreciating ourselves without being fixated on the scale.
We tackle the myths surrounding food, exercise, and body image, and the cultural entrapment in the 'no pain, no gain' philosophy, illustrating how developing a healthier mindset is the key to sustainable life changes.
This episode full of gold --Risa shares personal stories and transformative experiences, highlighting the power of coaching across all life areas.
From the positive impact of mindset shifts on relationships and time management to sustainable weight management, we weave through the narrative of growth and wellness.
Risa and I explore how redefining daily activities as exercise, inspired by Dr. Krum's research, can lead to tangible health benefits, and how adopting a more fulfilling approach can turn the mundane into a catalyst for wellness.
Our discussion rounds off with actionable tips for shifting your mindset and thought patterns towards a more positive body image.
We explore the nuance of self-talk, the impact of adding "yet" to our critical inner dialogue, and the importance of quantifying and recognizing moments of body appreciation.
Do you sometimes feel selfish for taking time for yourself? Tired of doing things that only lead to short term changes? Want to feel MORE like yourself again?
if that's you, click the link to book a call to learn more about the power of the non-diet approach to help you feel and look better all while juggling motherhood and work.
Unlock the secret to a life of balance and progress as we explore the powerful concepts from "Switch" by Dan and Chip Heath.
This episode is your ticket to harmonizing these conflicting forces, setting you on a path to achieving your most ambitious food freedom, fitness, and life goals.
Together, we'll explore how simple shifts in our environment can nudge us towards better habits and steer us away from temptation.
Take a page from elite athletes' playbooks with real-life examples and personal stories that underscore the importance of process-focused growth.
Regardless of the size of change you're looking to make in your life, this conversation is full of practical and applicable steps you can take today.
Finally, we tap into the transformative potential of the growth mindset, discussing how small, consistent steps can lead to giant leaps in personal development.
This episode isn't just about reaching your destination—it's about loving the path that gets you there, step by step.
If you're ready to make long-term lasting changes in your life book a free call to take this content deeper and learn more about my non-diet approach to help you create faith fueled food freedom, fitness, and overall life transformation.
29 Jan 2024
3x cancer survivor shares her journey and best tips for preventing cancer w/ Cancer Coach Casey Head
Meet Casey: My name is Casey Kang Head. I am a 3x survivor of acute lymphoblastic leukemia & stroke survivor. I am now a cancer coach that teaches survivors how to reclaim their life and learn how to live differently to ensure they are stronger physically, mentally & emotionally so they don’t live life in fear.
I am an Author of “Finding Your Way Back to Heart Center; Cancer Treatment Ended Now What?, personal trainer, Yoga instructor, Yoga for oncology certified, Yoga for Trauma, Cancer Exercise Specialist, PN Level 1 Nutritionist, Restorative Yoga, NICABM Trauma Certified, Happiness Certified, Level 1 Reiki Healer and lifelong learner. I am dog mom to Lily.
Casey's candid retelling goes beyond the trials of treatment, exploring how the ordeal compelled her to redefine her life's priorities and the very concept of health itself. Her poignant narrative is a potent reminder of the human spirit's indomitable will and the intricate tapestry that true well-being weaves, far surpassing diet and exercise.
As Casey transformed adversity into advocacy, she now stands as a cancer coach, helping others navigate the tumultuous waters of post-treatment life.
Our discussion highlights the key lifestyle changes she embraced – -a transition to a nourishing plant-based Pescatarian diet -the pivotal role of mental health -and the overarching imperative to reduce stress.
We talk about the exciting realm of epigenetics and its potential impact on our health destinies, as Casey underscores the necessity of holistic self-care, from the food we eat to the boundaries we set.
Her insights offer practical strategies for anyone intent on fortifying their defenses against illness and fostering a life of balance, wellness, and mindful presence.
Join us as we chat about the journey of resilience and embrace the transformative power of a health-conscious lifestyle.
14 Feb 2024
5 reasons you crave food even when you're not hungry, and simple strategies to help
Ever found yourself reaching for a snack when you're not even hungry?
You're not alone. Join me as we peel back the layers of our food cravings and relationships in the newest installment of Stronger Way to Eat, Move, and Live.
Together, we'll explore the maze of emotions and habits that leave us yearning for certain foods, uncovering the societal signals that tie comfort to consumption.
Through anecdotes and expertise, gain insights into managing these cravings with practical strategies for a balanced, non-diet approach to life.
Embrace the power of mindfulness and intentional living in this heart-to-heart conversation about more than just what's on your plate.
Learn to identify "speed bump moments" in your daily routine to disrupt autopilot living and make conscious choices that foster personal growth.
As we navigate through the complexities of wellness beyond the kitchen, I invite you to consider a philosophy that sees all foods without judgment and guides you toward making decisions aligned with your goals and well-being.
Let's step into a space where curiosity, patience, and self-compassion are the ingredients for a transformative journey toward mindful nutrition and lifestyle.
24 Feb 2024
Create food freedom with the in this beginner's guide to mindful and intuitive nutrition
Ever feel like you're waging a war with your waistline, trapped in an endless battle of calorie counting and guilt over every bite of food?
We're tearing down the walls of restrictive dieting and building a foundation for a joyous and intuitive relationship with food.
Join me as I guide you through the Mindful Eating Kickstart Guide, an empowering journey that promises freedom from diet culture and the reclaiming of your body's intuitive wisdom.
We'll confront the deep-seated origins of body insecurities and embark on a path to food freedom, where guilt and shame no longer dictate your plate.
Shifting the spotlight away from the scale and onto self-compassion, we dive into the non-diet lifestyle and the art of mindful eating.
Together, we'll untangle the diet mentality that keeps us obsessed with numbers and 'safe' foods, and instead, learn to trust our body's hunger signals.
Discover how to detox from negative media, embrace moderation, and address the emotional ties to our eating habits.
It's about partnering with your body, not punishing it, and learning to savor the pleasures of eating without the side dish of regret.
We also talk about the importance of movement as self-care and the joy it brings when detached from the diet dogma.
I'll share practical strategies for ditching the food police and cultivating a peaceful coexistence with all foods, fostering a mindset where self-care trumps calorie counts.
So, tune in and be inspired to make lifestyle choices rooted in love for your body, because the road to mindful eating is paved with kindness, curiosity, and compassion, not restrictions.
04 Mar 2024
Tap into your inner strength: 10 benefits of building muscle for women
When my family faced a health crisis, I knew something had to change about the way we were living our lives. My husband was diagnosed pre-hypertensive when he was mid-20s. That scared both of us into getting healthy so he didn't need to live the rest of his life on medication. Especially because high blood pressure runs in his family.
In our latest episode, I share 10 reasons why strength training is so much more than a means to lose weight for women—it's a gateway to a world of
increased metabolism improved body composition a newfound sense of empowerment
Forget about obsessing over the scale
it's time to redefine what true health looks like and how resistance training can be the cornerstone of a vibrant, empowered life.
Our conversation extends beyond the physical, addressing how a stronger back, core, and lower body can revolutionize your posture and offer relief from the pain that comes with our desk-bound lifestyles.
But perhaps even more impactful is the discussion on the mental health benefits that arise from a consistent exercise routine
—think less depression, less anxiety, and a hefty boost in self-esteem.
We also contemplate the concept of 'banking' muscle for the future, ensuring independence and mobility as we age.
This episode is more than just a talk; it's an invitation to you to start prioritizing strength training in a way that fits seamlessly into your life, promising a journey towards a stronger, more empowered you.
Infertility is a journey that many women know all too well. Jen Cougill, once a Physician Assistant and now a holistic health coach, joins me to share her struggle with infertility and exactly what she did to get pregnant .
With a focus on hormone balance and gut health, Jen and I discuss the pitfalls of diet culture, the necessity of managing stress, and the need for personalized approaches in women's health.
Jen shares her own journey of infertility to motherhood, the exact things she did to help her body be healthy enough to carry her children, and practical strategies you can start to implement today.
If you want to learn more about working with Jen Cougill, you can do that here!
If you've been listening to the show for a while and know you are ready to take this work even deeper, you can book your free call with me here.
25 Mar 2024
Client Case Study: Eat the right amount of food for your body and goals without fear (REPLAY)
Have you ever felt like certain foods were your enemy, lurking in the dark corners of your pantry, ready to derail your health goals?
This episode is for you.
Together, we take a deep breath and step into the muddy waters of diet culture, shining a light on the widespread carb phobia that's been fed to us over the years.
I pull from personal experience and my client's post-keto struggles to discuss the harm in demonizing carbs and the liberation that comes from food neutrality.
By embracing a non-diet approach, we foster a peaceful relationship with food, one where self-discipline doesn't mean deprivation, allowing for intentional choices free from guilt.
In our quest to break the cycle of dieting, we walk through practical strategies for maintaining energy and emotional balance.
Learn how planning meals can prevent decision fatigue and keep you clear of the restrictive mentality diet culture often promotes.
By reconnecting with our body's natural hunger and fullness cues, we start toward intuitive eating, leaving behind the guilt, shame, and stress of binging and restricting.
If you're ready to find freedom from the fear of food and step into a healthier relationship with your plate and your body, tune in and let's embark on this path to well-being, together.
Ready to get started on your own journey toward food freedom, a fit lifestyle, and overall life transformation? Get started with 3 simple steps!
1. Book a call 2. Get your personalized plan 3. Work with me to stay accountable and on track toward your goals using your personalized plan
01 Apr 2024
Quieting your internal food noise to make better food choices
Today, we're diving into the juicy topic of quieting that relentless chatter about food in your head. I'm your host, Alisha Carlson, and I'm here to help you kiss dieting goodbye and embrace a more joyful relationship with food.
Let's face it, we all have that little gremlin in our heads telling us what we should or shouldn't eat. But guess what? You hold the power to quiet that noise! We'll explore some fun and effective strategies to tame that food noise monster once and for all.
Sick of the endless cycle of dieting, guilt, and shame?
I hear you, sister! It's time to break free from the diet drama and start making choices that nourish both your body and soul. Get ready to say goodbye to restrictive eating plans and hello to food freedom!
If you enjoyed today's episode, don't forget to subscribe, rate, and review The Strong(HER) Way on your favorite podcast platform.
And until next time, keep shining bright and nourishing your beautiful soul. See you soon!
Ready to ditch the dieting? Get healthier and lose the weight for good?
You can get started in 3 easy steps: 1. Book a call 2. Get your personalized plan 3. Work with me to stay on track and accountable to your goals
08 Apr 2024
7 diet pitfalls to avoid and strategies to help you be more successful
Are you tired of the endless cycle of diets that promise the world but leave you feeling frustrated and defeated?
you're SO not alone!
Join me for this week's podcast where we dive into the real talk about ditching the diet mindset for good.
I'm here to empower you with practical tips and strategies to break free from the diet trap while still achieving your health and fitness goals.
From emotional eating to navigating social situations, we'll cover the common pitfalls that can sabotage your success and how to overcome them with confidence.
It's time to redefine what it means to be healthy and feel amazing in your own skin.
So grab your favorite beverage, cozy up, and let's embark on this journey together towards food freedom and a healthier lifestyle.
Tune in now and let's revolutionize the way we approach health and wellness, one Strong(HER) Way episode at a time.
Like what you're hearing? Subscribe and give us a rating (or better yet, share it with a friend who could use this too!)
Ready to take this deeper in your own life?
1. Book a call 2. Get your personalized plan using my holistic non-diet approach 3. Work with me to stay on track and accountable to your goals and yourself.
15 Apr 2024
Overcome weekend eating habits that are getting in the way of your fitness goals
Do you often find yourself going a little crazy on the weekends?
Maybe you can be 'good' throughout the week, but the weekend hits, and it's like all bets are off.
This used to be me. I would eat so good all week long, but by the end of the day and pretty much every weekend, it was like a monster took over and I'd just go nuts.
Then, I'd beat myself up, feel pretty crappy, and swear I'd never do it again...
we all know how that goes, right?
It wasn't until I finally learned how to ease up a bit on the will power and pressure I was using to make my food choices, that I was actually able to make better choices more consistently and NO crazy weekend eating episodes.
If you want to learn how I did it (and am no helping other women do the same) this episode is for you!
And, if you're ready to finally ditch the diet, feel good in your body while working on your fitness goals, I got you!
1. book a call 2. grab your personalized plan (on that call) 3. work with me 1:1 to stay on track and accountable to your goals
Be sure to share this episode and subscribe so you never miss an episode!
22 Apr 2024
People who have lost weight keep it off long term do this ONE thing (Client Case Study)
Welcome back to another episode of The Strong(HER) Way.
This week we are doing a bit of a hybrid--we will be doing a short case study of a client who went from working out 0 times a wekk to 5x a week in just a few weeks.
And then, we will unpack how she did it and WHY it worked. (Hint: this is the ONE thing people who have lost weight long term do to help them from rebounding and gaining all the weight back)
It's also something that is rarely (if ever) addressed in normal goal setting/ habit change conversation.
If you've been struggling with consistency: -whether around making healthier food choices -working out more -getting better sleep -or pretty much any other habit
...you won't want to miss this small but mighty episode!
And, if you've been listening for a while. Using the tools and strategies I'm teaching you here on the show, but *know* you'd get so much better results if you were working with me consistently to stay on track and accountable to your lifestyle goals.
Hey friend! Welcome back for another episode. Today we are bringing a replay of how to maximize your fitness in your late 30s and into your 40s.
This year, I turned 39, so this is definitely a topic near and dear to my heart--but also so many of the women I work with are in the late 30s to 40s. Things can start to change in this era hormonally..And, often even just seasons of life.
Whether you're just starting your fitness journey or looking to level up your routine, this episode is packed with actionable tips to help you thrive in this pivotal decade of life.
The basics remain a priority in any era--but especially as our hormones get a little wonky. It's so important to build a strong foundation and to continue to support our bodies with lifestyle changes.
Brad is a trainer in California. He specializes in working with both men and women in their 40s. I think you'll enjoy the insight and wisdom he shares regardless of how old you are!
This week on the show, we are talking about the importance of cultivating self acceptance to help you stay the course on your health and fitness journey.
if you're like the me 5 years ago, maybe you tend to be really hard on yourself. Beating yourself up and putting super high (dare I say unrealistic expectaions) on yourself.
You know this isn't sustainable. It's not even enjoyable--but, maybe it's the only way you know,
If you're honest with yourself, it can feel a little scary to think about not being so hard on yourself because you don't want to be lazy or give up.
Buuut, the reality is you're probably already doing that on some level. Because NObody wants to do their best work out of fear or harshness or punishment.
We do much better work for a much longer time when it is coming from a place of love, respect, and acceptance.
So, if you're a high achiever, driven, and ambitious plus you've got some fitness goals you are working toward, this episode is just for you!
Ready to start winning with food? Take better care of your body? Without the constant stress and drama that comes with dieting and the typical approach to fitness?
Welcome back for another episode of The Strong(HER) Way. This week we are taking 4 of the most common questions (and struggles) I see women facing when it comes to their fitness and health goals.
I'm brining you my perspective on each of them to help equip, empower, and inspire YOU to take action on your health and fitness goals in a way that is life-giving...not totally draining.
I hope this episode blessed you and gave you some food for thought in how you want to approach this area of your life.
If you like what you're hearing on the show, and you want to take this work deeper to apply it to your own life you can book a call here to learn more about the non-diet approach I've been using in my own life and in my practice for the past 6 years.
Believe it or not there is a science to human behavior.
Welcome back for another episode of The Strong(HER) Way!
Today I am sharing with you my notes and highlights of James Clear's Habit Masterclass. I read Atomic Habits a couple years ago, so this was a great refresher. I give you just the highlights (so highly recommend the entire book if you've not yet listened/ read it. )
I not only share with you my key takeaways but also his frame work The 4 Laws of Behavior Change to change your bad habits.
I love how simple, clear, easy, and doable he makes it. And, I'm hoping this breaks it down for you even more.
If you feel like you've been in the constant struggle of starting and stopping or finding you're in a constant tug of war with yourself then this is the episode for you!
And, if you've been listening for a while and know you want help in this area, I'm your girl. You can email alisha@alishacarlson.com to get more information about the holistic non-diet approach I use with my clients to help them create long-term lasting change to their health/ fitness, and over all lifestyle.
10 Jun 2024
How to improve your health and know what to eat for your body using intuitive nutrition and biofeedback
Ever find yourself confused by all the science and info out there about what, how , and how much to eat for you and your goals?
I can almost guarantee that you will find research supporting BOTH sides of an argument.
Which is why I'm sharing with you how I coach my clients to sift through the noise and make the best food choices for their bodies...because food is that individual.
And, just because it worked for your friend, sister, or auntie...doesn't necessarily mean it will work for you too.
This is why I am all about empowering my clients to take back their power in this area, learn how to trust themselves around food again, and make confident food choices that fit their lifestyle AND support their goals.
Do you know you do best with some accountability? Want help sifting through all the information out there and have someone in your corner helping you figure out exactly what the best/ right food is for you?
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 this meal planning and prep system has taken the stress out of dinner time. Plus, we are eating out less (so we are also saving a ton of money).
Win-win!
If you like what you're hearing, and want to take it to the next level, applying it deeper to your own life, you can get book a free call if you know your struggle is the actual implementation!
24 Jul 2024
Struggling with too much screen time? 5 ways you can get more time back
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 tackle the common struggle of checking out on our phones and its impact on your life.
You'll also discover 5 practical strategies to: - reclaim your time -reduce guilt -create an environment that helps keep you on track
Tune in to learn how to balance your digital life while still getting the much-needed brain breaks you deserve. Say goodbye to screen time stress and hello to a more balanced, fulfilling day!
Want to book a coaching call with me to take what you are learning here on the show and apply it directly to your life?
Améliorez votre compréhension de The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women avec My Podcast Data
Chez My Podcast Data, nous nous efforçons de fournir des analyses approfondies et basées sur des données tangibles. Que vous soyez auditeur passionné, créateur de podcast ou un annonceur, les statistiques et analyses détaillées que nous proposons peuvent vous aider à mieux comprendre les performances et les tendances de The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women. De la fréquence des épisodes aux liens partagés en passant par la santé des flux RSS, notre objectif est de vous fournir les connaissances dont vous avez besoin pour vous tenir à jour. Explorez plus d'émissions et découvrez les données qui font avancer l'industrie du podcast.
![Logo of the podcast The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women](https://mpd-images-light.s3.amazonaws.com/show-images/logo_the-strongher-way-or-healthy-nutrition-alisha-carlson-fitness-and-nutrition-co-o12.jpg "Logo of the podcast The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women"){kind=logo}