In this episode, Alisha Carlson explores how mastering delegation can transform self-care and work-life balance for busy moms.

She emphasizes the importance of sharing household management tasks to reduce mental load and enhance family dynamics.

By overcoming the fear of losing control and involving family members, listeners can boost productivity and promote teamwork.

Alisha offers practical strategies to start small, improve personal growth, and create a more supportive environment at home, making parenting and professional responsibilities more manageable.

Key Takeaways:

• The role of delegation in improving work-life balance.
• Strategies for reducing the mental load through teamwork.
• Tips for enhancing family dynamics and household management.

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In this episode of The Strongher Way, Dr. Jenna Bradley, a seasoned physical therapist and mother of four, dives deep into the critical topics of core strength and pelvic floor health for postpartum women (which is all of us moms who've given birth...not just recently)

Dr. Bradley unpacks the signs of pelvic floor dysfunction, offers practical strategies for symptom management, and introduces effective exercises to strengthen the pelvic floor.

Key highlights include:

• Recognizing common signs of pelvic floor dysfunction, such as urinary leakage during activities like sneezing or laughing.
• Strategies for managing symptoms, including engaging the pelvic floor muscles before lifting and using partial range of motion exercises.
• The role of proper breathing techniques in core engagement and overall wellness.
• Understanding prolapse and the importance of seeking medical attention for persistent pain.
• How tracking symptoms can reveal important health trends.

Dr. Bradley's expertise aims to empower mothers, providing them with the tools they need to take control of their postpartum health journey. Whether you’re a new mom or years into motherhood, this episode offers invaluable insights to enhance your wellness.

Learn more about Postpartum Belly Wraps:

https://livecorestrong.com/how-long-should-you-wear-a-postpartum-belly-wrap/

Listen to Dr. Jena's podcast, The Fit Postpartum Mom:

https://podcasts.apple.com/us/podcast/the-fit-postpartum-mom-core-workouts-c-section/id1681700627

Subscribe & Review: If you enjoyed this episode, be sure to subscribe, rate, and leave a review on [Apple Podcasts/Your Podcast Platform]. Your support helps us continue to share inspiring and helpful content for busy moms like you!

Mama , If you're ready to feel good in your clothes again...and well, more like yourself. I got you! sign up here to learn more about ways we can get you feeling more confident in your body again!

In this episode of The Strongher Way, Alisha Carlson dives into how to reset your health and fitness goals as the new year kicks off.

She shares why this is the perfect time to refocus on your routines and mindset, offering practical tips to make nutrition and fitness a sustainable part of your daily life.

From meal planning and mindful eating to setting realistic goals, Alisha encourages listeners to embrace progress over perfection.

Tune in to discover how to navigate your health journey with self-compassion, and learn ways to make fitness work for your busy lifestyle.

Key Takeaways:

• Start fresh with simple routines to anchor your day.
• Save time and reduce stress by planning meals and workouts.
• Use mindfulness to make intentional health choices.
• Embrace self-compassion to move past holiday indulgences.
• Focus on progress, not perfection, in your health journey.
• Set realistic, achievable goals to stay on track.
• Balance your meals with veggies, lean proteins, and healthy fats.
• Ease back into fitness to build sustainable habits.
• Find creative ways to incorporate movement into your daily life.

Join us as we reset, refocus, and step into the new year with intention and energy!

Learn more about the 12 Week Holiday Reset starting January 15th

In this episode of The Strongher Way, I sit down with mindset coach Risa Haasbroek to discuss the transformative power of mindset coaching in health and wellness.

Risa shares how shifting her mindset changed her relationship with food, exercise, and body image, leading to a more fulfilling life.

You’ll learn how self-acceptance, emotional wellness, and gratitude can redefine your health goals and lifestyle.

Discover actionable strategies to shift negative thoughts, practice self-compassion, and celebrate progress on your personal growth journey. (which are the keys to success in any goal)

Whether you're striving for a healthier body or greater emotional intelligence, this conversation will inspire you to think differently about what’s possible.

Takeaways:

• Your mindset is key to transforming your relationship with food and exercise.
• Self-compassion and gratitude can create lasting lifestyle changes.
• You can redefine success by focusing on efficiency and celebrating small wins.

Tune in now for practical tips to enjoy your life while working on your health goals!

Be sure to subscribe to this show so you never miss an episode

And, if you're ready to make 2025 your best year yet, click here to learn how

Mom guilt—it’s something almost every mom experiences, especially working mothers juggling family, career, and their own needs.

But where does this guilt come from, and how can we overcome it?

In this episode of The Strongher Way, we’re diving into the origins of mom guilt and how societal expectations, comparisons, and outdated narratives keep so many moms feeling like they’re never enough.

You'll learn how to shift your mindset, set boundaries, and prioritize self-care without the guilt.

Because when you take care of yourself, you’re not just improving your life—you’re modeling healthy habits for your kids and creating a ripple effect in your family dynamics.

What You’ll Learn in This Episode:

✅ Why mom guilt is so pervasive and how it manifests.
✅ The role of societal expectations and social media in amplifying feelings of inadequacy.
✅ Practical strategies to reframe guilt and prioritize your emotional and physical well-being.
✅ How to set boundaries and communicate your needs without feeling selfish.
✅ Why investing in your health now benefits both you and your family long-term.

Key Takeaways:

• Mom guilt often creates a no-win situation, but understanding its roots can help you move forward.
• Self-care isn’t selfish—it’s necessary for effective parenting and emotional well-being.
• Setting boundaries and modeling healthy behaviors is one of the best gifts you can give your children.
• Small, actionable steps are the key to reclaiming your time and well-being.

Resources and Links Mentioned:

• Work with Me
• Follow Me on Instagram
• Subscribe to The Strongher Way on Apple Podcasts

Let’s Connect:
If this episode resonated with you, I’d love to hear from you! Share your thoughts or send me a message. And if you know another mom who needs to hear this, please share this episode with her. 💖

Don’t Forget to Subscribe!
Subscribe to The Strongher Way on your favorite podcast platform so you never miss an episode.

In this episode of The StrongHer Way, Alisha Carlson chats with Nicole Hill to unpack the complexities of stress and how it impacts our lives.

They explore the powerful connection between stress, sleep, and exercise, emphasizing how mindset plays a pivotal role in managing it.

From understanding your stress triggers to aligning your actions with your core values, this conversation is packed with actionable insights to help you navigate stress more intentionally.

Alisha and Nicole share practical strategies like mindfulness, journaling, and breathing techniques to foster resilience and growth while reducing the toll stress takes on your life.

Key Takeaways:

• Perception Matters: Stress can be harmful or enhancing, depending on how you view it.
• Mindset Shifts: Changing your mindset can transform how you cope with stress.
• Habits and Awareness: Daily habits and recognizing stress triggers are key to managing stress.
• Intentional Coping: Responding purposefully to stress leads to healthier outcomes.
• Align with Values: Understanding and aligning with your core values reduces stress and enhances personal growth.
• Exercise and Stress: Exercise can serve as both a stressor and a stress reliever; knowing when and how to use it is vital.
• Flexibility Matters: Staying adaptable with your goals helps create a balanced and fulfilling life.
• Self-Compassion: Be kind to yourself to manage stress more effectively.
• Mindfulness: Bringing awareness to the present moment can reduce obsessive thinking and improve mental clarity.
• Practical Tools: Journaling, breathing techniques, and coaching can help regulate your nervous system and manage stress.

Positive Stress: When viewed through the right lens, stress can enhance focus, creativity, and personal transformation.

Follow me on Instagram @AlishaCarlson_ for more tips on health, fitness, and mindset for busy moms.

If you loved this episode, please leave a review on Apple Podcasts to help other women discover The StrongHer Way!

Feeling like there aren’t enough hours in the day? Between work, kids, home life, and everything else on your plate, it’s easy to feel overwhelmed and stretched thin. But what if I told you that you can take back control of your time? In this episode, I’m sharing six practical and actionable strategies to help busy working moms like you create more time for the things that matter most.

Whether it’s carving out a moment for self-care, finally getting consistent with meal planning, or simply catching your breath, these tips will help you shift from feeling reactive to proactive. Let’s redefine what balance looks like for you, without guilt or burnout.

You’re a powerhouse who juggles a lot, but you don’t have to do it all alone or perfectly. These strategies are designed to fit into your life, not add more to your to-do list. If you’re ready to take back control of your time and live with more intention, this episode is your game plan.

• Instagram: @alishacarlson_
• Website: alishacarlson.com
• Join the Strongher Way community for more tips, inspiration, and strategies tailored for busy working moms.

Subscribe & Review:
Loved this episode? Make sure to subscribe so you never miss a new one. If this episode resonated with you, share it with a friend or leave a review to help more moms find their way back to what matters most.

The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences.

If you’re worried about staying on track without feeling deprived, this episode is for you!

Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year.

Whether you’re a busy working mom juggling endless to-dos or a business owner trying to prioritize self-care, these tips will make navigating the holidays easier, less stressful, and guilt-free.

What You'll Learn in This Episode:

• How to set realistic fitness goals for the holiday season.
• Tips for prioritizing movement when your schedule is packed.
• Mindset shifts to keep you motivated and consistent.
• Strategies for navigating holiday treats without overindulging.
• How to create a plan that works for your lifestyle.

Let’s ditch the “all-or-nothing” mindset and create a sustainable approach to staying fit, healthy, and energized while still enjoying all the holiday fun!

Takeaways

• Establish a minimum baseline for exercise to maintain consistency.
• Avoid all-or-nothing thinking to stay on track with fitness goals.
• Plan ahead for holiday activities and workouts.
• Practice mindful eating by checking in with your hunger levels.
• Incorporate protein and fiber into meals to feel satisfied.
• Be aware of the effects of variety on eating habits.
• Slow down while eating to prevent overeating.
• Consider healthier alternatives for holiday desserts.
• Engage in movement for emotional well-being during stressful times.
• Combine family activities with exercise for a fun approach.

Chapters

00:00 Establishing a Minimum Baseline for Consistency
03:00 Intentionality in Holiday Planning
05:58 Mindful Eating Practices
11:54 Navigating Variety and Portion Control
17:51 Healthy Dessert Alternatives
20:59 Protein and Fiber Considerations
26:04 Emotional Well-being and Movement
30:05 Multitasking: Combining Activities for Efficiency

Learn more about Healthy Through The Holidays here!