How to know if you actually need to exercise more [2 part series]

How to know if you actually need to exercise more?

Often times when we aren’t getting the results from our workouts or our nutrition we think we just need to try a bit harder and workout a little more.

But is the ‘more is better’ approach actually better? In this 2 part series I am helping you navigate the world of fitness to help you create a workout program that supports your goals and your lifestyle.

As always, my goal is to empower you to make the impact in your life you were created to make. And I know that in order to run your race well and finish strong, we have to be fit spiritually, mentally, and physically.

With that said…being ‘fit’ looks a variety of ways. In fact, it’s not even a look, but a feeling. Sure, there are some underlying behaviors that will likely contribute to feeling those things, there is no cookie cutter formula.

You get to set your goals. You’re in charge, and remember you ultimately know best what you need and how to get there.

If you’ve ever felt stuck, burned out, or struggled to reach their fitness goals, even if you were kicking your own butt day in and day out.

And you…

Believe that pushing yourself to the limit with crazy workouts and restricted eating is what you have to do to see results you want then this is a series you don’t want to miss.

If you’re an entrepreneurial minded mom and don’t have a ton of extra time to dedicate to longer, more intense workout programs or complicated nutrition plans that require you to cut out foods or keep track, then tune into this week’s episode.


 

And if you really want to take things up a notch without having to do more, then I want to invite you to hop on a connect call with me! I have a few spots open for 1:1 coaching with me and want to help you reach your fitness goals without sacrificing your time.

Let’s hang out on social:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

3 quick strategies to help you stop emotional eating before it starts!

 

confetti cake cookie bars

Hey mama, find yourself seeking comfort from the cupboard more than usual?

Ain’t no shame if so…but ask yourself if it is providing the long-term comfort you’re hoping for or leaving you feeling more defeated than before.

Just to be clear there isn’t anything morally ‘wrong’ with emotional eating. However, it’s not a long-term coping strategy that is likely to produce the results you’re after. And usually only leaves us feeling more beat up after the fact.

I am in no way promoting you dive back into diet culture right now. But I do want to empower you to make mindful choices about where you’re looking for comfort and peace right now.

On the other hand, this is a message I feel is often overlooked in the Intuitive eating /anti diet space..

At first glance it can seem like just because you can eat whatever you want means you ‘should’ eat anything you want for any reason.

I think this is misguided advice, that isn’t likely to leave you feeling better or more empowered around food.

The 7th step in the Intuitive Eating Process is to Cope with Your feelings. The authors acknowledge we will feel a variety of emotions throughout our lives.

And food won’t fix any of them. Sure, food may provide short term comfort.

But it won’t solve the problem. If anything, eating for emotional hunger will likely make you feel worse after. Eventually, you will have to deal with the trigger.

Looking to create some healthy coping strategies?

– When you’re not feeling emotional/ stressed out, pull out a sheet of paper and brain dump a list of things you *think* may want to try the next time you want to grab the bag of chips and go to town.

-Note any obvious triggers for you..is it a co-worker, boss, friend, relative?

-Pick a new strategy to try ahead of time..so if you know you will see someone that triggers the stress response.

Want to learn more about how you can he was the power of your mind to hack your lifestyle WITHOUT restriction or dieting?

I’ll show you how to use my faith fueled approach to food freedom and fitness to create a radical lifestyle transformation so you can be the boss in your life! Get started with my 30 Day Nutrition Challenge (psssst…. it’s only less than a buck a day right now!)

xo,

Alisha

why ‘just listen to your body’ is horrible nutrition advice

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.

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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:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

Struggling to find a healthy routine? Learn how to create a healthier routine + manage your cravings

Struggling to find a healthy routine right now? The transition to working at home can be a tough one to maneuver for busy female entrepreneurs if you aren’t used to self-motivating, keeping yourself on a schedule, or prioritizing self care. It can be all too easy to work from sun up to sun down, leaving you feeling like your traded your dreams of running your own business for another j-o-b.

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Meet Te, she’s a hard working, ambitious woman who is looking to make an impact through her work and feel good in her body doing it. She’s been cooped up during the COVID-19 quarantine and has noticed that working from home has definitely presented some challenges when it comes to keeping a routine for her busy schedule as a female entrepreneur, and as a result, here self-care has gone out the window.

Te wants to be healthy, she wants more energy, and she wants to feel confident in her body. She knows what she needs to do, but actually doing it is the hard part.

She is ready to make some changes, and wants to incorporate more exercise, healthy foods, and sleep, but just doesn’t know where to start.

We hopped on a non-diet strategy session and outlined a couple strategies she can start implementing this week! If you’re struggling to find a self-care routine as a busy female entrepreneur, this week’s episode is for you 😉

*BONUS* we even tackled some strategies around resisting the urge to satisfy your sweet tooth. And it’s probably not they typical advice you’d expect to hear from a nutritionist.

For a sneak peek at what the non-diet lifestyle looks like, hit play. Don’t forget to subscribe and leave a review if this was helpful for you!


 

If you are ready to take the plunge and start on your own non-diet lifestyle, head on over to:
https://alishacarlson.com/tmep30daykit/ to snag my brand new Mindful Eating Project Kickstart, a 30 Day mindful + intuitive eating challenge to help you fast track your progress into a less stressful way of eating… which means you’ll have more time to spend making an impact in the world and less time worrying about what to eat.

And if you KNOW you are ready to take it all the way, you can fill out an app to work with me here:
https://forms.gle/F6xdYk4yzGsvJGqg8

Let’s hang on social:
FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

 LinkedIN: https://linkedin.com/in/alishacarlson

Photo by Luis Quintero on Pexels.com

1 Energy boosting tip for busy moms that you probably haven’t tried.

confetti cake cookie bars

Hey, mama! Can I tell you something 🤫You DON’T have to earn that brownie (or any food for that matter)

One thing I never expected when I ditched the diet fueled thinking  was how much more mental energy I would have.🤯

I honestly didn’t realize just how much energy I spent every single day doing mental math on calories in vs calories out. ⚖️

I know it probably sounds a little obsessive, but I used to meticulously count every calorie, macro, or point I put in my mouth or that I burned.
🍟🔥

I was so worried about doing it ‘perfectly’ and still maintaining a calorie deficit to keep the gains coming. I was always thinking about ways I could somehow ‘cheat’ the system and still get results, hello #cheatdays.💪🏻

Without even thinking about it, I would often find myself rewarding my hard work in the gym and my strict commitment to my meal plan with weekend binge sessions or a little extra here and there because I thought had ‘earned it’. 😑

Ultimately though, this was just sabotaging my efforts throughout the week.

Sadly, this is such a common problem the ambitious mamas I work with face as well.

They workout 🏋🏼‍♀️
They watch what they eat 🤔🥦
They are essentially doing it all ‘right’…but without fail, they still end up using food as a reward.

It’s not my client’s fault, it wasn’t my fault, and it’s not yours either.💁‍♀️

We have been conditioned to think we have to earn our food (You DON’T by the way). There are messages all over Instagram and the internet sending us the message we have to earn the splurges or we have to earn the right to indulge.

Of course, I’m not advocating for a free for all either all the time because I don’t believe that serves us either in the long run.

But as long as we are operating in the mindset of earning our food, we will make our choices based off of what we think we deserve rather than making choices with self-control and our best in mind. And end up draining our energy in the process. Which is kind of the opposite of what why we’re working out and making health conscious choices in the first place.

When we are doing things by the book and operating under the mindset of using food as a reward, it subconsciously triggers the feelings you’ve ‘earned’ the brownie.

But because of such restriction throughout the week, we often times over-reward. Instead of eating ONE brownie and being totally satisfied, we scarf the tray and end up feeling pretty crappy about ourselves afterwards.

When you remove the idea you have to earn your food and you stop tracking what you burn vs what you eat, you can eat the foods you would normally reward yourself with mindfulness and a weird sense of peace.

⚡️There is no guilt for messing up again.

⚡️There is no out of control binge sessions happening.

⚡️You can eat the food in the right amount for your body, and move on with your life.

If you want to experience that kind of freedom around food, I can help. Click the link below to get started.

Non-dieting tips for beginners: learning how to become a more mindful + intuitive eater simply

Hey girl! So you’ve decided you’re over counting calories, fed up with tracking your macros, and ready to break up with the scale for good…but you have no idea where to start…

If that is you, you’re in the right place!

On today’s show I share some of my top non dieting tips for beginners.

You will learn practical steps you can take today to become a more mindful eater. As well as how you can learn to listen to your body to help you implement self-control around food without deprivation or restriction.

I promise you, it’s so simple and actually takes very little energy to get started. That is part of what makes it different than any diet you’ve ever tried.

Ready to make healthy eating feel easier? Grab a cup of coffee or pour yourself a glass of wine–depending on the time of day 😉 and hit play!


 

You listened and you’re ready to take the next step…

and if you want to hang out on social, you can find me on:

FB: https://www.facebook.com/thealishacarlson

IG: https://instagram.com/alishacarlson_ 

LinkedIN: https://linkedin.com/in/alishacarlson

For inspiration:

Pinterest: http://pintrest.com/alishacarlson