The Strong[HER] Way | Healthy nutrition and habits for moms, routines, strength training for women

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Hey friend,
I know the topic of work/ life balance can be a touchy one for lots of women. Some say it can't be done, others argue it can. I'm guessing by the name of this episode you know what camp I fall into.
But, here's the deal. I do think you will have to think of work/ life balance differently than maybe you're used to.
You're going to have to be intentional about where and how you invest your time.
You're going to have to learn to be ok saying no to things so that you can say yes to the things that matter most to you.
You're also going to have to be super clear about your values and priorities.
This week, I am walking you through a process I use myself and walk my clients through to help them determine what needs to change for them so that they can feel a sense of balance in their lives no matter how hectic the schedule is.
Grab your favorite drink, pop in those air pods, and hit play.
And, if you are ready to actually take the stuff you're learning here and apply it on a deeper level to your own life, email [email protected] to get started.
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Website: https://alishacarlson.com/

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Hi Friends,
Here we are another week has passed! I hope you are making strides toward your goals every day. If you're not, I can help with that.
This week I am introducing a concept that I teach my clients. It's a blend of intuitive eating/ movement and habit based lifestyle. It is no surprise that when we get burned out on dieting and the exhausting mindset that goes with it, we tend to want to throw the baby out with the bathwater. We say screw it and completely ignore our bodies cues eating perhaps whatever we want. Perhaps we stop working out all together.
I don't blame you. I was there too in my journey a couple years ago. I had gotten so 'good' at dieting that it burned me out--mentally, emotionally, and physically.
Over the past couple of years I have been healing my own relationship with food, exercise, and my body, and really just realized I need a little more structure to my life than what is often discussed in intuitive eating. Not from a diet mentality, but to help support the rest of my life and my goals.
Often times, I think an aspect of intuitive eating that isn't discussed is that it's ok to have structure around food. It's ok, to plan and to prep and it doesn't always mean you're dieting.
And, eating intuitively is a skillset and a practice. It has to be learned/ re-learned. Sometimes having some structure or guidance in the beginning can be helpful especially if you were heavily immersed in diet culture and are terrified to do anything different.
It's your body, your life, you goals. My job as your coach is to simply support you in your journey and help you create the results you want. Without judgment, guilt, or shame.
Let's dive in!
If you want to learn more about my non diet approach you can email me [email protected] or find me on social:
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Don't get me wrong, listening to your body and honoring your hunger + fullness cues is critical to your non-diet lifestyle...but unfortunately many well meaning coaches teaching on intuitive eating and the anti-diet culture movement fail to teach you how to listen to your body in the first place.
If you have been dieting (whether you knew it or not) it can be extremely hard to know what your body is saying especially when it seems to just be shouting you want another brownie (insert eye roll). And the more obsessive (often seen as extreme discipline and healthy eating) the harder it can be to discern what exactly your body needs and whether or not you can even trust it.
Let's face it, we are not taught to trust our bodies. We are not taught to enjoy indulgent foods. And we are not taught that you can be healthy without watching what you eat, tracking your food in some way, or focusing on weight loss/ fat loss.
In today's episode I am walking you through some of the baby steps that will help you learn how to listen to your body helping you become a more mindful and intuitive eater.
Learning how to know when you're hungry, when you're full, and what kinds of foods your body *might* actually be needing from moment to moment is a nuanced practice that takes time, patience, and a lot of grace.
So grab your favorite beverage or head out for a walk, hit play, and learn how you can trust your body around food one bite at a time.
PS.
If you are looking to dive a bit deeper into the world of intuitive eating with a mindful approach, I have a 30 Day Kit that walks you through the foundational skills in daily bite sized bits. You can get that here: https://alishacarlson.com/tmep30daykit/ (did I mention you can get this for less than a $1 a day?!)
PPS. If you know you want to get started on this journey, but not sure you can do it alone, you fill out the form here, and let's talk!
Oooh, and let's connect on social if we haven't already:
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LinkedIN: https://linkedin.com/in/alishacarlson

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How many times have you found yourself saying the words, "I can't eat that..."? If I had to guess, it is far too many.
You're not to blame for this. It's part of the marketing and conditioning we have received from countless messages from the diet industry and sadly even the medical community.
Of course, I believe our bodies are a temple, and we ought to steward them well by nourishing and caring for them. But, I don't believe our bodies were meant to be worshipped nor our health and wellness idolized like it is.
If you've found yourself wondering:
Is it 'ok' to eat whatever you want? Can you still get results even if you're not following a diet? Will I be healthy if I eat anything I want to?
You are not alone.
These are all common questions I get from women just like you who want to feel good in their bodies, be healthy, fit, and strong all while running their house and their lives like the boss babes they are.
In today's show, I share with you one simple mindset shift that can unlock a whole new level of food freedom. This four letter word has likely been causing you all sorts of emotional and mental stress when it comes to eating.
We also explore why food restriction is holding you back from being the healthiest (and happiest) version of yourself.
I know you were created to fulfill an amazing purpose, and I also know you can't reach it fully if you're feeling anxious and stressed out over food, exercise, and what your body looks like.
It is my biggest hope that this one simple hack around food will start bring peace and calm to the kitchen and your mind as you explore The Strong[HER] Way to eat, move, and live.
Want to learn more about The Strong[HER] Way to eat, move, and live? Click the link to apply for my brand new 60 Day Program that will help you turn this Coronavirus quarantine into one the healthiest seasons of your life. You'll come out on the other side ready to get back to life with more energy, confidence, and a lot less stress.
Apply for coaching + get more info: https://alishacarlson.typeform.com/to/bFDKuQ

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

But this isn’t your average intermittent fasting chat.

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

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

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

What You’ll Learn in This Episode:

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

Quick Takeaways:

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

About our guest:

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

MORE ONLINE:

ProlonLife.com

Renee's Instagram

Renee's LinkedIn

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