The Strong[HER] Way | non diet approach, mindset coaching, lifestyle advice

 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. 

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.


Download The Strong(HER) Way for:
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Book a call to start your own health and fitness journey without restrictive diets, food obsession, and the constant guilt when you don't do it perfectly

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.

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.

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. 

 You can find me on IG & FB @thehappierhustle

Website

 Linkedin

Youtube

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.

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. 

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.

BOOK A CALL

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!

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 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!

Ready to get started? Book a free consult today!

Download the app 👇🏼
The Strong(HER) Way on Apple

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.

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.

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.

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! 

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, 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

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.

Book a free consult
Connect with me on Instagram

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:
-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

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

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

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 high level tips and strategies to apply to each as it relates to your own lifestyle and personal goals.

RELATED EPISODES:

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

Food + Fitness Challenges: avoid these diet traps before your next challenge [REPLAY]


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. 

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:

www.misadventuresofamarathoner.com misadventuresofamarathoner@gmail.com
www.instagram.com/misadventuresofamarathoner

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.