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Zone 2 cardio might be the most undersold workout for women over 35, and the science behind it will completely change how you think about exercise. In this episode, Alisha Carlson breaks down why this low-intensity training approach builds the single most powerful predictor of how long you will live: your VO2 max. If you have ever pushed hard in the gym and still felt like your body was fighting you, this episode is for you. Alisha unpacks how hormonal changes in perimenopause affect your stress response and why high-intensity-only training can actually work against women over 35. Then she lays out exactly how Zone 2 cardio supports hormonal balance, blood sugar regulation, cortisol management, and brain health using evidence-based research you can act on today. Whether you are navigating perimenopause, dealing with stubborn energy crashes, or just done with approaches that leave you exhausted, this episode gives you a smarter framework for fitness that works with your biology, not against it. WHAT YOU WILL LEARN: - What Zone 2 cardio is and exactly how to find your zone using the simple talk test - Why VO2 max is the strongest predictor of longevity and how dramatically it can be improved at any age - How declining estrogen in perimenopause affects your cortisol response and why that makes high-intensity-only training backfire - The cortisol-belly connection: why chronically elevated stress hormones promote visceral fat storage in women over 35 - How Zone 2 training improves insulin sensitivity and blood sugar regulation, especially for women in perimenopause - The BDNF connection: why aerobic exercise at Zone 2 intensity is one of the best tools for protecting brain health and reducing dementia risk - How to stack Zone 2 with strength training for the best metabolic and longevity outcomes - The identity shift that makes sustainable fitness finally possible for women who are done starting over THIS EPISODE IS FOR YOU IF... - You are a woman over 35 who trains hard but still feels exhausted, inflamed, or stuck - You are navigating perimenopause or menopause and noticing your body responding differently to exercise - You struggle with belly fat, poor sleep, or blood sugar crashes despite consistent effort - You have been stuck in all-or-nothing fitness cycles and want a sustainable, non-diet approach - You want evidence-based strategies that work with your hormones, not against them If today's episode shifted something for you, there is a next step waiting. We are building a focused, affordable micro course for women over 35 who want to build a sustainable fitness foundation that actually works with their hormones, not against them. Zone 2, strength, nervous system regulation, blood sugar management: all of it in one place, without the overwhelm. Join the community now to be the first to know when it launches and get access to the founding member offer. facebook.com/groups/thestrongherwaysisterhood Ready to go deeper right now? Explore the Fit + Fueled coaching program at strongherway.com/fitandfueled or connect on Instagram @thestrongherway.

Send us Fan Mail If you're on a GLP-1 medication or seriously considering one there's a conversation about muscle loss that nobody might be having with you clearly enough. GLP-1 muscle loss is real, it's measurable, and for women over 35, the stakes are higher than for almost anyone else in those clinical trials. Alisha Carlson breaks down what the research actually says about semaglutide, muscle loss, and body composition  without the scare tactics or the blank check.  You'll learn why women in perimenopause are uniquely at risk, why the scale is lying to you right now, and the three non-negotiables that determine whether you come out of a GLP-1 cycle leaner and stronger  or just lighter and metabolically worse off. This isn't anti-GLP-1. It's pro-you having the information you actually deserve. WHAT YOU'LL LEARN • What GLP-1 muscle loss actually is — and why it's not just about the medication • Why women over 35 and women in perimenopause face higher risk than almost anyone else in the research • The real percentage of weight lost on semaglutide that can come from lean mass  and what the science says you can do about it • Why resistance training is your most powerful muscle-preservation tool on a GLP-1 and exactly what it needs to look like • How to hit your protein targets even when the medication has killed your appetite • Why tracking strength not just weight  is the body composition move that changes everything • The long-game stakes: what happens to your metabolism, bone density, and health if muscle loss goes unaddressed • The identity shift that separates women who come out of GLP-1 therapy stronger from those who just end up smaller  THIS EPISODE IS FOR YOU IF... • You're on a GLP-1 medication like Ozempic, Wegovy, Mounjaro, or Zepbound and want to protect your muscle • You're a woman over 35 considering a GLP-1 and want to know what you're actually signing up for • You're in perimenopause or menopause and noticing your body responding differently to everything • The scale is going down but something feels off — you feel softer, weaker, more depleted • You want a non-diet, sustainable approach to fitness that works with your body, not against it • You're done starting over and ready to build something that actually lasts www.thestrongherway.com/fitandfueled (use code TSW300) to save $300 off your enrollment as a listener

Send us Fan Mail What if your workouts weren’t about how you look, but about how long and well you live? In this episode of The Strong(HER) Way, Alisha Carlson challenges traditional fitness culture and invites you to rethink your approach to exercise through the lens of longevity, function, and identity. Instead of chasing aesthetics or short-term results, this conversation focuses on building a strong, capable body that supports you through every stage of life. Alisha breaks down the four essential pillars of longevity fitness: strength training, cardiovascular health, mobility, and grip strength (and explains why each one plays a critical role in aging well). You’ll also learn why making an identity shift is often the missing piece in creating sustainable fitness habits. If you’re ready to move beyond diet culture, feel more confident in your body, and train in a way that actually supports your future—this episode is for you. If this episode resonated with you, share it with a friend or tag me on social media with your biggest takeaway (@thestrongherway) . And if you’re ready to start training for the long game, check out The Fit + Fueled Method designed to help you build strength, confidence, and resilience for life.

Send us Fan Mail If creatine has crossed your radar but you've always assumed it was for someone else aka the guy at the gym, the serious athlete, not you... this episode is going to change your mind. Alisha Carlson breaks down exactly why creatine for women over 35 is one of the most research-backed, underused tools available to busy moms right now  and why the benefits go way beyond the gym. We're talking muscle preservation, bone density, cognitive function, and recovery. All backed by actual science, zero hype. If you're a busy mom wondering whether creatine is worth it, navigating perimenopause, or just exhausted from starting over every Monday this one's for you. WHAT YOU'LL LEARN: What creatine actually is — and why it's not just for gym brosWhy women over 35 have lower baseline creatine stores than men (and what that means for you)The 4 surprising creatine benefits that matter most for busy moms: muscle, bones, brain, and recoveryWhy creatine is especially powerful during perimenopause and hormonal transitionsThe truth about water retention and weight gain — so you don't panic and quit in week oneExactly how to take it: dose, timing, form, and brands worth trustingThe identity shift that makes sustainable health actually possible   THIS EPISODE IS FOR YOU IF... You're a busy mom, mompreneur, or working woman who's heard of creatine but always assumed it wasn't for youYou're over 35 and noticing your body is harder to build muscle, slower to recover, or just feels different than it used toYou're in perimenopause or approaching it and want evidence-based tools — not guessworkYou've been stuck in the all-or-nothing cycle and are ready for a sustainable, non-diet approach to healthYou want to build strength, energy, and confidence without obsessing over the scaleWork with Alisha — Fit + Fueled Coaching: https://www.strongherway.com/fitandfueled Follow on Instagram: https://www.instagram.com/thestrongherway If today resonated, if you're tired of starting over, done with the all-or-nothing cycle, and ready to build something that actually lasts, The Strong(HER) Way is for you. This isn't another fitness program. It's transformation from the inside out. Alisha works with busy moms who are done dieting and done doing it the hard way — helping them build a sustainable, healthy relationship with food, their bodies, and exercise, without the obsession or the guilt.

Send us Fan Mail If you've ever told yourself "I'll start fresh Monday" after one off day — this episode is going to change the way you see yourself. Today we're diving deep into the brain science behind all-or-nothing thinking, and why so many high-achieving women struggle to build consistent habits — not because they lack discipline, but because their biology is working against them. If you're a busy woman, mom, or professional who feels like you're either fully on or completely off with your health — with your workouts, your nutrition, your routines — this one is for you. We're breaking down exactly what's happening in your brain when the all-or-nothing cycle kicks in, and giving you four evidence-based tools to finally break it. IN THIS EPISODE YOU'LL LEARN: → Why perfectionism and all-or-nothing thinking are neurological patterns, not character flaws → What stress does to your prefrontal cortex (and why your "logical brain" goes offline on hard days) → The real reason dopamine drives you to quit — and how to flip it → How identity-based habits create more consistency than willpower ever will → The minimum effective dose approach: why doing less, more consistently, beats doing everything perfectly → A 2-breath nervous system reset you can use the moment the spiral starts → Why women in perimenopause and menopause face unique neurological challenges — and what to do about it RESEARCH REFERENCED IN THIS EPISODE: · Dr. Amy Arnsten (Yale) — stress and prefrontal cortex function · Dr. Andrew Huberman — dopamine, motivation, and the physiological sigh · James Clear — Atomic Habits, "never miss twice," and identity-based habits · Peter Gollwitzer — implementation intentions · Carol Dweck — fixed vs. growth mindset · Brené Brown — shame, resilience, and behavior change · Dr. Stephen Porges — polyvagal theory and nervous system regulation · Deci & Ryan — self-determination theory EPISODE TIMESTAMPS: [00:00] Cold open — does the Monday restart sound familiar? [02:30] Why this keeps happening (and why it's not your fault) [07:00] The neuroscience: your prefrontal cortex vs. your amygdala [13:00] Dopamine, shame, and how quitting becomes a reward loop [18:00] Tool 1: Redefine what "counts" — the minimum effective dose [21:30] Tool 2: Build an identity, not just a goal [25:00] Tool 3: If-then planning (implementation intentions) [28:30] Tool 4: Regulate your nervous system first [33:00] What life looks like on the other side [35:00] How to take the next step READY TO TAKE THIS FURTHER? If you're done white-knuckling restarts and want a personalized, science-backed plan that works with your real life and your hormones — apply for Fit and Fueled, my signature coaching program for women who are ready to go all in on themselves (without the all-or-nothing): → thestrongherway.com/fitandfueled Not quite ready for coaching? Come hang out with us in our free community — connection, resources, and zero pressure: → Join The Strong(HER) Way Sisterhood CONNECT + SHARE: If this episode helped you, share it with a friend who needs to hear it. A quick review on Apple Podcasts helps more women find this show — and it genuinely means the world.

Send us Fan Mail If you’ve ever scrapped an entire workout because you only had 10 minutes, this episode is going to change how you think about movement forever. We’re diving into micro workouts (also called exercise snacks) — short, intentional bursts of movement scattered throughout your day — and why the science says they’re not a consolation prize. They might actually be the smarter strategy. Alisha Carlson breaks down the research on short workouts for busy women, the surprising metabolic benefits of post-meal movement for blood sugar control, and why the all-or-nothing fitness mindset is the real thing keeping you stuck, not your schedule. If you’re a busy mom, mompreneur, or woman navigating perimenopause or PCOS, this one’s for you. WHAT YOU’LL LEARN •  What micro workouts (exercise snacks) are,  and why researchers are genuinely excited about them •  The science behind short workouts for women and why accumulated movement rivals one long session •  How a 10–15 minute walk after meals dramatically reduces blood sugar spikes  especially for women with insulin resistance •  Why post-meal movement is a breakthrough strategy for women with PCOS and women in perimenopause •  How to escape the all-or-nothing fitness mindset trap that keeps you restarting every Monday •  Six realistic micro workout ideas that actually fit a busy mom’s real life •  The identity shift that makes sustainable fitness finally possible THIS EPISODE IS FOR YOU IF... •  You’re a busy mom, mompreneur, or working woman who can’t protect long workout blocks •  You’ve been stuck in the all-or-nothing cycle and are ready for a sustainable, non-diet approach •  You have PCOS or insulin resistance and want evidence-based movement strategies •  You’re in perimenopause or menopause and noticing your body responding differently •  You want to build a healthier relationship with exercise that doesn’t require perfection EPISODE CHAPTERS 00:00  Navigating Life’s Chaos — Why Your Schedule Isn’t the Problem 02:38  What Are Movement Snacks? Introducing the Micro Workout 05:30  The All-or-Nothing Fitness Mindset — And How It’s Keeping You Stuck 08:20  The Science Behind Exercise Snacks and Blood Sugar Control 11:23  Practical Micro Workout Ideas for Busy Moms 14:20  Building a Sustainable Fitness Identity (The Real Work) 19:18  Your Homework + How to Work with Alisha RESOURCES + LINKS •  Work with Alisha inside The Strong(HER) Way Fit + Fueled Coaching: https://www.strongherway.com/fitandfuel •  Follow Alisha on Instagram: https://www.instagram.com/alishacarlson_ or @thestrongherway CALL TO ACTION If today’s episode hit home and you’re tired of starting over every Monday, there’s a different way to do this. The Strong(HER) Way isn’t another fitness program , it’s a transformation from the inside out. Alisha works with women who are done dieting and done doing it the same way, helping them build a sustainable, healthy relationship with food, their bodies, and exercise ...without the obsession. Ready to stop starting over? Explore the Fit + Fueled coaching program at strongherway.com/fitandfuel or connect on Instagram @alishacarlson or @thestrongherway

Send us Fan Mail Have you ever felt like a stranger in your own body even though you used to have fitness completely dialed in? You had the routine. The rhythm. Exercise was just part of who you were. And then life happened: kids, career, the relentless pace of doing everything for everyone, and that version of you quietly got set aside. In this episode of The Strong(HER) Way, host Alisha Carlson is speaking directly to the woman who doesn't need a dramatic reinvention — she needs permission to re-enter without the shame spiral. Alisha breaks down why diet culture's obsession with "Day 1" is actually working against you, why your past fitness experiences still count (more than you think), and how to start building real, sustainable momentum again  without blowing up your whole life to do it. This isn't about getting back to who you were. It's about reconnecting with who you've always been  and stepping back into your strength. What you’ll learn inside this episode: Why you are not starting from scratch, and the mindset shift that changes everything How diet culture's "Day 1" cycle keeps women trapped in a loop of hope and shame The difference between reinvention and re-entry, and why it matters for long-term success A practical 3-part framework for returning to fitness in a way that actually sticks How to reconnect with your deeper why so motivation doesn't disappear on a hard week Why waiting to feel "ready" is costing you more than the awkward first workout will Apply to work with us 1:1 Get started with the Fit + Fueled Method

Send us Fan Mail You're doing everything right. You're moving your body, eating reasonably, getting some version of sleep. And yet your midsection has opinions, your energy is gone by 2pm, your sleep is wrecked, and your mood is doing things you don't recognize. Nobody warned you this was coming. This episode is your reality check and your permission slip. What This Episode Is About In this episode, Alisha Carlson breaks down what's actually happening inside your body during perimenopause, the hormonal transition that can begin as early as your mid-thirties and affects virtually every system you rely on. If you've ever felt like your body stopped cooperating and couldn't figure out why, this is the episode with your answers. We cover: What perimenopause actually is and why it's not the same as menopauseThe five symptoms most commonly mistaken for personal failure: midsection weight gain, sleep disruption, fatigue, mood changes, and fitness plateausWhy fat redistributes to the midsection during perimenopause and why it has nothing to do with willpowerThe real reason your workouts stopped producing results (hint: it's your estrogen, not your effort)Why high-intensity exercise may actually be working against you right now and what to do insteadWhy strength training is the single most evidence-backed tool available to you in this phase of lifeWhy sleep is a fitness strategy, not a reward for being productive enoughHow to eat to support your hormones instead of fighting themFour better ways to measure your progress that actually tell you something usefulWho This Episode Is For This one is for the woman who is genuinely doing a lot, managing a career, raising kids, running a household, and still somehow ending up in a shame spiral because her body isn't responding the way it used to. If you've ever Googled "why am I gaining weight in my stomach" or "why am I so tired all the time" and gotten nowhere, pull up a chair. We're going there. Key Takeaways You are doing everything right. Hormonal changes during perimenopause can feel overwhelming and are not a reflection of your effort or disciplinePerimenopause is a natural transition that many women begin experiencing in their late thirties, not just their late fortiesHormonal fluctuations, not personal failure, are the direct cause of mood swings, sleep disruption, and changes in metabolismFat redistribution to the midsection during perimenopause is a physiological response to estrogen changes, not a lifestyle failureSleep quality is one of the most critical levers for overall health, fitness, and hormonal balance during perimenopauseStrength training is essential for maintaining muscle mass, metabolic health, and bone density and the research backs this up clearlyNutrition should focus on fueling your hormones and preserving muscle, not just restricting caloriesTracking progress should include energy, strength, and sleep quality, not just the scaleWomen need to adapt their fitness and nutrition strategies to work with their hormonal changes, not against themYou are not alone. Millions of women are navigating exactly this, and a strategy that fits your actual life existsReady to feel more like yourself again?  head to alishacarlson.com to learn more about joining The Fit + Fueled Method or to schedule a consult

Send us Fan Mail You know the drill. Monday you're all in the workouts are scheduled, the meals are prepped, the alarm is set for 5 AM. By Thursday you've missed two sessions, eaten cereal for dinner, and you're already mentally drafting your "starting over Monday" speech. Sound familiar? You're not failing. You're stuck in a cycle that was never designed for your actual life. In this episode, we're breaking down why "good enough" fitness isn't a consolation prize it's actually the most strategic, sustainable, and sane approach to health for busy moms who are already doing a million other things at a very high level. If you're a high-achieving woman over 35 who has tried every program, followed every plan, and still feels like you're behind  this one's for you. In this episode we cover: Why the all-or-nothing fitness mindset is keeping you stuck, and why it hits harder for high-achieversWhat "good enough" fitness actually looks like in practice (hint: it's more than you think)How to stop letting a missed workout derail your entire weekWhy consistency always beats perfection when it comes to long-term resultsHow to build a sustainable fitness routine that works around your real life  not the life you wish you had (or you used to have before kiddos)What your kids are actually learning by watching your relationship with exercise and foodThe mindset shift that changes everything: measuring yourself against your own life, not someone else's highlight reelWho this episode is for: This episode is for the busy working mom who is killing it in every other area of her life and somehow still feels like she's failing at fitness. If you've ever thought "I just need to be more disciplined”,  I want to offer you a completely different frame. Key Takeaways: Good enough fitness is not mediocre fitness. It is sustainable fitness. And sustainable is the only kind that actually works.A 20-minute workout you actually do beats the 60-minute workout you keep skipping.The all-or-nothing cycle : perfect week, blowout week, shame spiral, start over Monday  is broken by flexibility, not more willpower.Your fitness routine should fit your life. Not the other way around.Consistency over time is what produces results. Not intensity. Not perfection.Ready to stop starting over? You've got two ways to take the next step. If you're ready to jump in, Fit & Fueled is the program built for exactly where you are — thestrongherway.com/fitandfueled.  And if you want something more personalized, book a consult and let's build your plan together alishacarlson.com . Either way, the next step is simple. You've done the hard part just by showing up and listening today.

Send us Fan Mail What if your obsession with "healthy eating" is actually making you less healthy? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson tackles the uncomfortable truth about orthorexia: the eating disorder disguised as wellness that's silently taking over the lives of high-achieving moms everywhere. This isn't about demonizing clean eating or telling you to give up your health goals. It's about learning the difference between healthy intentionality and harmful rigidity (and understanding how perfectionism around food can sabotage both your mental health AND your actual results). Alisha breaks down the science behind why high-achieving, perfectionist women are especially vulnerable to orthorexic patterns, what it actually looks like in everyday mom life, and most importantly, how to pursue your body composition goals in a way that's sustainable, flexible, and free from obsession. If you've ever felt anxious about eating "off plan," guilt-ridden after enjoying birthday cake, or isolated because of your food rules, this episode is your permission slip to do things differently. What You'll Learn: What orthorexia actually is (and what it's NOT—having goals isn't disordered)Why perfectionist, high-achieving moms are especially prone to orthorexic patternsThe key signs that your "healthy eating" has crossed into disordered territoryHow to tell the difference between healthy structure and rigid food rulesThe science behind why restriction and food anxiety actually sabotage fat lossHow to pursue body composition goals WITHOUT obsession, anxiety, or rigid rulesWhy your relationship with food is affecting your kids more than you thinkA practical roadmap for building flexible structure around nutritionHow to have both food freedom AND make progress toward your health goals Perfect For: High-achieving moms who meal prep and eat "clean" but feel anxious about foodWomen who have body composition goals but suspect their relationship with food isn't healthyPerfectionist moms who struggle with all-or-nothing thinking around nutritionAnyone who's ever felt guilty, stressed, or isolated because of their food choicesMoms who want sustainable fat loss and muscle building without sacrificing their mental health Key Takeaways ✅ Orthorexia is not just about weight, it's about purity and control. It's an obsessive fixation on "clean" eating that can damage your physical health, mental health, and relationships. ✅ Having body composition goals is NOT the same as having an eating disorder/ disordered eating. The difference is in the how, the why, and the cost—not whether you care about what you eat. ✅ Perfectionist moms are especially vulnerable. Research shows that socially prescribed perfectionism aka the pressure to excel at everything is one of the strongest predictors of orthorexic behavior. ✅ Rigid food rules actually sabotage your results. Chronic food anxiety elevates cortisol, restriction leads to metabolic adaptation, and the all-or-nothing cycle keeps you stuck in yo-yo patterns. ✅ You don't have to choose between food freedom and fat loss. Flexible structure—intention without obsession—leads to better long-term results than rigid rules ever will. ✅ Your kids are watching and learning from your relationship with food. Healing orthorexic patterns isn't just about you—it's about breaking a generational cycle. ✅ Self-compassion isn't soft, it's strategic. Research shows self-compassion leads to MORE consistent behavior change than self-criticism, especially for perfectionists.

Send us Fan Mail If you're a mom over 35 and the scale won't budge no matter how hard you try, this episode is for you. You're doing all the "right" things—tracking food, working out, cutting carbs—but your body isn't responding like it used to. Sound familiar? In this episode, we're breaking down exactly why the old "eat less, move more" approach stops working after 35, and what you need to do instead to actually build muscle and lose body fat sustainably. In This Episode, You'll Learn: ✅ Why your metabolism changes after 35 (and it's not what you think) ✅ The science behind muscle loss and why building muscle is non-negotiable for fat loss ✅ How to eat MORE and still lose fat (yes, really) ✅ Why comparing yourself to your younger body is keeping you stuck ✅ The exact training style that works best for women over 35 (hint: it's not more cardio) ✅ How to let go of all-or-nothing thinking and embrace "good enough" We're diving into evidence-based research from Dr. Gabrielle Lyon, Dr. Stacy Sims, and Dr. Tyna Moore to give you a science-backed roadmap that actually works with your body—not against it. This isn't about restriction. It's not about punishing yourself. It's about building strength, supporting your metabolism, and creating sustainable change from the inside out. What You'll Discover: The real reason the scale isn't moving: It's not about willpower—it's about muscle loss, hormonal changes, and chronic under-eating that's working against you. Why muscle is your secret weapon: Building lean muscle is the key to boosting metabolism, improving insulin sensitivity, and losing body fat after 35. How to train like an athlete (not like you're punishing yourself): Heavy resistance training, sprint intervals, and adequate recovery are what actually work for women over 35. The protein hack: Most moms aren't eating nearly enough protein. We break down exactly how much you need and why it matters. Permission to let go: Stop chasing your old body and start building forward. Here's how to measure success without the scale. Join Fit + Fueled as a podcast insider and get $300 off your enrollment! Use the Code TSW300 Get started here!

Send us Fan Mail Tired of feeling like a failure because you can't stick to the perfect 5 a.m. morning routine? In this episode of The Strong(HER) Way podcast, fitness and nutrition coach Alisha Carlson debunks the toxic hustle culture around morning routines and reveals why sleep is the most underrated tool for fat loss, muscle building, and hormone health...especially for women in perimenopause. Discover the science-backed truth about how sleep deprivation sabotages your weight loss goals, disrupts your hormones, and why that Instagram-worthy morning routine might be doing more harm than good. Alisha shares practical strategies for creating a sustainable morning routine for busy moms that prioritizes your health over perfection. What You'll Learn: Why the 5 a.m. club is setting you up for failure (and what to do instead)The shocking research on sleep deprivation and fat loss that will change how you approach your morningsHow perimenopause affects sleep quality and why women over 35 need MORE rest, not lessThe connection between sleep, cortisol, and belly fat storageHow to build a minimum viable morning routine that actually fits your real lifeWhy prioritizing sleep is the key to sustainable weight loss and muscle buildingPractical tips for improving sleep quality during perimenopause Perfect For: High-achieving moms who feel guilty about not waking up at 5 a.m.Women in perimenopause struggling with sleep and weight managementAnyone tired of unrealistic morning routine advice from social mediaMoms who want sustainable health habits, not perfectionistic routinesReady to feel stronger in your body? Head to thestrongherway.com/fitandfueled to get started! Use coupon code TSW300 to save $300 off your enrollment. 

Send us Fan Mail In this episode of The Strong Her Way, I sit down with Kayla Girgen, rucking expert and author, to break down exactly what rucking is, how it’s different from regular walking, and why it’s one of the most underrated fitness tools for women—especially in their 30s, 40s, and beyond. Rucking is simply walking with weight, but don’t underestimate it. When done correctly, rucking can improve strength, bone density, cardiovascular fitness, and mental health—without the joint stress of high-impact workouts. Kayla shares her personal journey into fitness and rucking, how to start safely, and the biggest mistakes women make when adding weight to their walks. We also dive into: Why rucking is powerful for fat loss without overtrainingHow outdoor exercise and walking with weight can reduce stress and anxietyThe importance of proper footwear and gear for injury preventionHow rucking can be a social activity that builds consistencyCommon myths about exercise, weight loss, and “needing more intensity”How women over 35 can use rucking to support bone density and long-term healthKayla also introduces her new book on rucking, sharing practical, realistic ways to integrate weighted walking into everyday life—without needing more time, more willpower, or extreme workouts. If you’re looking for a low-impact walking workout that delivers real results for your body and mind, this episode will change how you think about fitness. Connect with Kayla: Website: https://kaylagirgenrd.com/ TikTok: https://www.tiktok.com/@kaylagirgenrd Facebook: https://www.facebook.com/kaylagirgenrdld Instagram: https://www.instagram.com/kaylagirgenrd/ YouTube: https://www.youtube.com/@kaylagirgenrd LinkedIn: https://www.linkedin.com/in/kaylagirgen/ Buy her brand new book here! —> https://amzn.to/3LZTMB2

Send us Fan Mail Tired of setting New Year's resolutions that fail by February? You're not alone—research shows 91% of people abandon their goals within months. In this episode, host Alisha Carlson reveals why traditional resolutions fail and shares the exact framework that helps busy moms over 35 build sustainable fitness habits that actually stick. If you've been caught in the cycle of "New Year, New You" followed by guilt and giving up, this episode will change everything. You'll learn the science behind identity-based habits, why motivation always runs out, and how to create momentum that lasts far beyond January. What You'll Learn: ✅ Why 91% of New Year's resolutions fail (and the #1 mistake most women make in January) ✅ The research-backed approach to building lasting habits using identity-based goals instead of outcome-focused resolutions ✅ The "Foundational Three" habits specifically designed for women over 35 navigating perimenopause, busy schedules, and hormone changes ✅ How to break free from all-or-nothing thinking that derails your progress after one missed workout ✅ Why strength training matters more than cardio for women in perimenopause (backed by research from Dr. Gabrielle Lyon and Dr. Stacy Sims) ✅ The habit stacking technique that makes new behaviors effortless by attaching them to existing routines ✅ How to track progress beyond the scale with metrics that actually matter for long-term health Resources Mentioned:  Book: Atomic Habits by James Clear Program: The Strong[HER] Way Coaching Program → thestrongherway.com/fitandfueled Special Offer: Use code TSW300 to save $300 on enrollment Ready to break the cycle and build habits that actually last? Here's how to start: Define your identity (not just your goals) - Who do you want to become?Choose your Foundational Three habits - Make them small and specificCreate habit stacks - Attach new behaviors to existing routinesTrack your identity votes - Build evidence of who you're becomingGet support - Don't try to do this aloneWant more personalized support? Join The Strong[HER] Way Coaching Program where we build sustainable fitness and nutrition habits specifically for women over 35. Learn more at thestrongherway.com/fitandfueled Connect with Alisha: 🌐 Website: thestrongherway.com 📧 Email: [email protected] 📱 Instagram: @thestrongherway @alishacarlson_

Send us Fan Mail Holiday Eating Without Guilt: A New Way to Navigate the Holidays The holidays are supposed to be joyful, but for so many women, they come with food guilt, stress, and the pressure to “be good” around food. In this episode, I’m breaking down why holiday eating feels so hard, and why the stress you feel around food isn’t a personal failure it’s a predictable response to restriction, pressure, and outdated nutrition rules. I walk you through what I call the holiday diet trap: the cycle of restriction, overeating, guilt, and shame that shows up every year, and explain why trying to control food more actually leads to less control. We talk about how holiday stress impacts your physiology, your appetite, and your food choices, and why mindful eating isn’t about willpower, it’s about creating safety, presence, and freedom around food. This episode is a call to shift from restriction to nourishment, from fear to trust, and from guilt to an abundance mindset so you can enjoy holiday food, feel good in your body, and stay connected to what actually matters. If you’re tired of white-knuckling your way through holiday eating, this episode will change how you approach food —not just during the holidays, but for good. Why wait until January 1 to feel better? ENROLL in Fit + Fueled as a listener of the show, and get $300 off using the code TSW300! thestrongherway.com/fitandfueled