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Have you ever caught yourself saying, “I used to drop five pounds in a week,” or “No matter how clean I eat or how hard I train, my body just doesn’t respond the same anymore”?

You’re not broken and your willpower hasn’t gone missing. What’s changed is your biology.

In this episode, Alisha Carlson breaks down the powerful connection between mindset, muscle, and hormonal health especially for women after 35. She dives into how strength training, when paired with the right mindset, becomes one of the most effective tools for personal transformation and long-term energy, confidence, and resilience.

You’ll learn how to train with your hormones instead of against them, the mindset shifts that drive consistency, and how to create sustainable systems that fit real life.

Because the biggest transformation doesn’t start in the gym — it starts in your mind.

What You’ll Learn

• Why strength training is non-negotiable after 35 for hormonal balance and bone health
• The science behind muscle as “the organ of longevity” (Dr. Gabrielle Lyon)
• How to train smarter using your cycle or life stage (Dr. Stacy Sims)
• The mindset and identity shifts that make consistency automatic
• How to build systems that support your strength in: body, mind, and life
• Practical tips for lifting heavy, eating enough protein, and recovering well

Key Takeaways

• Transformation starts in your mind, not just your workouts.
• Muscle isn’t bulky , it’s protective.
• Overwhelm and “go hard or go home” thinking can block progress.
• Your hormones aren’t the enemy, they’re a roadmap to smarter training.
• When you strengthen your mindset, your consistency follows.

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The holidays are fast approaching, and if you’re a busy, high-achieving mom, you know how the season used to throw your Health, Energy, and Consistency off track.

This week, I’m bringing you a replay of one of my most powerful live coaching sessions designed just for you. I walk through how to build a holiday prep system that handles your mindset, meals, and boundaries, so you don’t survive the season…you actually thrive through it.

In this episode you’ll discover:

• How to shift from “I’ll deal with this in January” to showing up now, strong and steady.
• The exact three-step plan I used for a group of moms last year—mindset reframe, meal-prep strategy, strength training anchor.
• How to set up your environment so food, family, and expectations don’t hijack your health goals.
• Why strength training and muscle matter more than endless cardio and holiday diet hacks.
• A live Q&A from real moms asking the hard questions about balance, time, and authenticity.

Who this is for:

• Working moms who feel stretched thin and worry the holidays will set them back.
• High-achieving women who want to lead by example, not just keep up.
• Moms who are done with quick fixes, diet guilt, and the “I’ll start in January” cycle.

Why it matters:
You are the future self your kids will look back on—this is your legacy moment. You’re not just prepping for a few weeks of holiday stress—you’re setting the tone for the year ahead. A strong, healthy you is the leadership move your family needs right now.

If you’re ready for support, accountability and a system that carries you beyond the holidays and into the New Year, I invite you to join me before January. Let’s build momentum now so you don’t wait until you’re behind. Claim your spot ➤

thestrongherway.com/fitandfueled

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In this episode, Alisha Carlson opens up about her personal journey into fitness and the mindset shifts that helped her break free from obsessive dieting and perfectionism.

From years of body image struggles to discovering a healthier balance with clean eating and strength training, Alisha shares what truly moves the needle for women navigating midlife changes, hormonal shifts, and the pressures of weight loss.

You’ll hear an honest discussion about the rise of weight loss drugs, the misconceptions about clean eating, and how small, sustainable lifestyle changes can create lasting transformation.

This conversation will leave you feeling empowered, grounded, and ready to pursue health from a place of purpose. Not punishment.

What You’ll Learn:

• Why Alisha wasn’t always into fitness (and what finally shifted).
• The difference between clean eating for nourishment vs. control.
• How body acceptance is essential for mental and emotional well-being.
• What’s really happening during midlife and perimenopause (and how to work with your body).
• The truth about weight loss drugs and why they don’t fix root issues.
• How mindset and habits drive sustainable change.
• The connection between sleep, recovery, and metabolism.
• Why fueling your body well is part of fulfilling your life’s mission.

Ready to take your health and fitness to the next level without it taking over your life?

If you’re burned out on dieting and tracking every single calorie AND you want to like what you see in the mirror again, feel good in your clothes, and feel more like yourself, I want to invite you to join The Strong(HER) Way Coaching Program!

Click here to learn more/ sign up!