최고 Alisha Carlson 팟캐스트 (2024)

1
Morning Routines for Success: 4 tips to Starting Your Day on the Right Foot 16:27

2d ago16:27

16:27

How you start your morning sets the tone for your entire day! This week, you'll learn 4 simple, effective tips to create a morning routine that fuels your success. Whether you’re a busy mom or juggling a packed schedule, these tips will help you boost your energy, stay focused, and take on the day with confidence. If you’re ready to stop feeling ru…

1
12 Simple Meal Planning Tips for the Busier Seasons of Life 17:05

9d ago17:05

17:05

12 Simple Meal Planning Tips for the Busier Seasons of Life When life gets hectic, meal planning doesn’t have to be overwhelming. In this episode, I’m sharing 12 simple, time-saving tips to help you plan healthy, stress-free meals, even during your busiest seasons. From prepping smarter to finding shortcuts that work. These tips will keep you and y…

1
5 minute micro habits to boost your health and energy as a busy mom 17:31

16d ago17:31

17:31

**5-Minute Micro Habits to Boost Your Health and Energy as a Busy Mom** In just 5 minutes, you can create simple, powerful habits that transform your energy and well-being as a busy mom! Tune in for quick, actionable tips to boost your health, stress less, and reclaim your energy. Whether it’s: - Squeezing in movement -Improving your mindset -Makin…

1
Want freedom from diets? How having 'good & bad' foods aren't helping, what to do instead! 10:54

1M ago10:54

10:54

Hey friend! If you want freedom from food and from dieting, you are in the right place! This week, we dive into the damaging mindset of labeling foods as "good" or "bad", and how it can actually keep you trapped in a cycle of guilt and restriction. Instead discover a simple, transformative strategy that frees you from constant food obsession while …

1
Enough dieting already! Get in the best shape of your life with 3 easy hacks 9:39

1M ago9:39

9:39

Hey mama! Tired of feeling stuck in the endless cycle of dieting and never seeing lasting results? In this week's episode, we’re saying enough to dieting! Join me as I break down three simple hacks to get you in the best shape of your life—without the restrictions, guilt, or stress ( or having to cut out all of your favorite foods forever) Designed…

1
Why you can't stop eating at night and how eating more protein can help 13:56

1M ago13:56

13:56

Is (night time) snacking sabotaging your health goals? In this week's episode I'm sharing with you some of the main reasons we tend to snack (especially at night), and how making a few, small tweaks to what you are eating throughout the day can stop the cravings and the snacks at night (or really any time of day) Tired of trying to figure this whol…

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3 Secrets to a Stronger, Firmer Core as a Postpartum Mom w/ guest Dr. Jena Bradley, DPT 26:18

2M ago26:18

26:18

In this episode, we dive into effective strategies for rebuilding and strengthening your core after giving birth. Whether you’re struggling with diastasis recti, low energy, or just want to feel more confident in your body, we’ve got you covered. Most new moms struggle to stay fit and live a healthy lifestyle which is why I'm so excited to have Dr.…

1
Frustrated by low energy, stubborn fat loss, and cravings? 3 keys to boost energy, stabilize blood sugar, and kick cravings using protein 14:26

2M ago14:26

14:26

Hey ladies, today’s episode is for all you working moms and women out there who are feeling drained, stuck, and battling those relentless cravings. If you've been struggling with low energy, stubborn fat that just won’t budge, and constant cravings that seem to sabotage your goals, this episode is a must-listen. We’re diving into the power of prote…

1
Sick of dieting to lose weight?! Learn how ditching the diet can radically change your health and your life 18:01

2M ago18:01

18:01

Hey friend! Today we are taking it way back to episode 1 of the show. If you are sick and tired of dieting to lose (and keep weight off) and you're ready for a more sustainable and healthy approach to food and exercise, then this episode is for you! The thing I realized, is I didn't actually *know* I was dieting...until I did. For years, I thought …

1
Sleep: The Basics and how to Get a Better night's Sleep Even with a Busy Schedule 15:35

3M ago15:35

15:35

Amazing mama! I know your days are packed, your to-do list never seems to end, and the weight of the world can feel like it's pressing down on you. You give so much to your work, your family, and everyone around you. But when was the last time you truly gave to yourself? (Not in a selfish kinda way) I’m not talking about the quick moments you carve…

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Self-Care Tips for Working Moms: How to Prioritize Yourself Without the Mom Guilt 20:33

3M ago20:33

20:33

Hi mama! In this week's episode, we're diving into the essential topic of self-care for us working moms. Balancing career, family, and personal needs can feel like an impossible juggling act, often leaving little room for self-care. This only leads you depleted and unable to show up for the most important people in your life the way you want to (in…

1
4 tips to help you stay on track with your fitness goals without falling into the diet trap 20:59

3M ago20:59

20:59

Hey mama! Are you tired of the endless cycle of dieting and feeling like you’re never quite achieving your fitness goals? In this episode, we’re breaking down the barriers that diet culture has built around our minds and our bodies. Join me as we explore 4 powerful tips to help you stay on track with your fitness goals without falling into the diet…

1
Struggling with too much screen time? 5 ways you can get more time back 11:17

3M ago11:17

11:17

Hey Mama! Are you feeling guilty about spending too much time on your phone? You're not alone! I've been there too. As a mom I know how hard it can be to shut your brain off after work. Or to stop thinking about ALL the things you have to get done to ensure your house keeps running and everyone has what they need. In this episode, we tackle the com…

1
5 Secrets to Easy meal Planning and Prep as a Busy Mom (plus a few bonuses!) 22:10

4M ago22:10

22:10

Hey Friend! I know firsthand how overwhelming it can be to juggle work, family, and everything in between while trying to put healthy meals on the table. But guess what? It doesn’t have to be that hard! Today, I’m sharing 5 secrets (and a few bonuses) that will make meal planning and prep a breeze, even on your busiest days. Using this meal plannin…

1
The Strong(HER) Way is getting a makeover! 2:05

4M ago2:05

2:05

Hey friend! I'm sorry for the radio silence the past few weeks. I've been working diligently on the show giving it a much needed and deserved refresh! Aaaand, I've also been intentionally slowing down a little bit this summer to be more present with the kids. Over the next several weeks, we will be making changes. In the meantime, enjoy some of our…

1
How to improve your health and know what to eat for your body using intuitive nutrition and biofeedback 30:53

5M ago30:53

30:53

Hey friend! 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 the…

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Change your bad habits using James Clear's 4 laws of behavior change (my notes on his masterclass) 29:55

5M ago29:55

29:55

Hey Friend, 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 bo…

1
The truth about fitness trackers, spot treatment for fat loss, and the scale 4 common client questions answered 19:17

6M ago19:17

19:17

Hey friend! 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 wa…

1
How to cultivate self acceptance for greater motivation and consistency 19:01

6M ago19:01

19:01

Hey friend! 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 t…

1
Maximize your fitness results: how to workout in your 40s (REPLAY) 43:02

6M ago43:02

43:02

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…

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People who have lost weight keep it off long term do this ONE thing (Client Case Study) 17:46

6M ago17:46

17:46

Hey Friend! 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 l…

1
Overcome weekend eating habits that are getting in the way of your fitness goals 17:14

7M ago17:14

17:14

Hey friend! 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'…

1
7 diet pitfalls to avoid and strategies to help you be more successful 17:28

7M ago17:28

17:28

Hey beautiful friend! 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…

1
Quieting your internal food noise to make better food choices 25:02

7M ago25:02

25:02

Welcome to The Strong(HER) Way! 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 …

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Client Case Study: Eat the right amount of food for your body and goals without fear (REPLAY) 15:28

7M ago15:28

15:28

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 experi…

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How to get pregnant: the best tips to help you conceive, overcome infertility and PCOS with holistic health strategies w/ Jen Cougill 46:24

8M ago46:24

46:24

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 stre…

1
Tap into your inner strength: 10 benefits of building muscle for women 24:25

8M ago24:25

24:25

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…

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Create food freedom with the in this beginner's guide to mindful and intuitive nutrition 49:11

8M ago49:11

49:11

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 …

1
5 reasons you crave food even when you're not hungry, and simple strategies to help 16:34

9M ago16:34

16:34

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 …

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3x cancer survivor shares her journey and best tips for preventing cancer w/ Cancer Coach Casey Head 36:32

9M ago36:32

36:32

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 B…

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Building Better Habits: how to change your life when change is hard 23:15

10M ago23:15

23:15

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 c…

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Feel better in your body by breaking free from body image struggles w/ Risa Hasbrook (REPLAY) 47:54

10M ago47:54

47:54

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 …

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The top 7 reasons diets don't work long term 17:28

11M ago17:28

17:28

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.…

1
Partnering with your body: how to find the best diet for you (REPLAY) 11:44

11M ago11:44

11:44

Are you tired of trying diets that don't work? 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 ver…

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Advice for creating achievable work life balance as a busy working mom 39:06

11M ago39:06

39:06

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 enlightenin…

1
Identifying the 4 types of eating to help you reach your health goals without dieting 14:16

12M ago14:16

14:16

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 -hab…

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Why traditional weight loss methods might not be working for you: Client Q+ A (MVP) 25:40

12M ago25:40

25:40

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 mana…

1
3 tips to help with unwanted Night time snacking without feeling deprived 13:59

1y ago13:59

13:59

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 throug…

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Why weight loss surgery might not work for long term weight loss w/ guest Kelly Chance 46:17

1y ago46:17

46:17

Hey Friend! 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…

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My hot take on tracking calories, macros, and your steps 17:52

1y ago17:52

17:52

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 pa…

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Improve your sleep hygiene to get a better night's sleep tonight w/ sleep expert Renay Roberts (MVP) 42:17

1y ago42:17

42:17

Hi friend! 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: -…

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The importance of thinking on purpose: your thoughts about you (MVP) 16:08

1y ago16:08

16:08

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 …

1
How to capitalize on the growth mindset to reach your fitness goals faster 14:00

1y ago14:00

14:00

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 mi…

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Intermittent fasting, fasted workouts, and the 75 hard challenge for women (my hot take) 18:17

1y ago18:17

18:17

In this episode I'm giving you my hot take on: -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 …

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Improve your running game with these simple strategies from a run coach w/ Jen Steele 56:05

1y ago56:05

56:05

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 fu…

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Why you shouldn't wait until you have the body of your dreams (or any other goal) to live your life 15:22

1+ y ago15:22

15:22

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 …

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Client before and after: Why shifting the focus from the scale creates massive, long term results w/ Elizabeth Shafer 34:24

1+ y ago34:24

34:24

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 though…

1
How to create a solid workout plan when you're short on time 11:18

1+ y ago11:18

11:18

Hey Friend! 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…

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Cultivate a healthy relationship to yourself so you can thrive in work & life 21:26

1+ y ago21:26

21:26

Hey Friend, 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 o…

1
How to detach your identity from what your body looks like to have your best summer yet (MVP) 10:01

1+ y ago10:01

10:01

Hey Friend! 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 abou…

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