Quit procrastinating: how the lie of starting Monday is sabotaging you

How many times have you told yourself you’ll start your diet or your workout program again on Monday or in the New Year?

What if I told you there is no such thing as a “Monday” or as a “New Year, new you”. After all, we are only promised today, aren’t we? So why wait? Why not start today, in this moment, with what you have…

The tricky thing about diet culture is that we can get lulled into the mindset that we always have to start again, start over. The idea of ‘starting’ implies that there will be an end to whatever we are doing, and inevitably we will fail again.

Ditching the diet mindset means you won’t have to worry about starting again on Monday or starting over in the New Year.


How do you ditch the diet mindset?


1. Think about the long-term gains and goals.
Set goals for yourself that inspire you to live a better life now, without waiting on the scale to budge or the clothes to get smaller. Decide what kind of value you want to add to your life and to the life of those around you.
Make small changes over time instead of completely overhauling your entire life at once. Change can be stressful enough as is. So why not take it slow? Start with a five-minute action and get good at showing up for that every day. Then Slowly build on that foundation of consistency. For most of us, the habit of showing up for ourselves will feel foreign. We need to create a culture of winning.
Don’t let the stress of life get to you. I was your classic comfort eater. Whenever I felt stressed, I’d turn to food or to alcohol or to exercise to help me manage my stress.
I know what you’re probably thinking.. isn’t exercise a good thing? It depends. For many, exercise is a great thing and can add so much value to their life. But for others, it can become another vice or another shackle.
The bottom line?
Find healthy ways to manage your stress. And do it in moderation.

2. Your journey is a practice. Not a test. 

Be the first one to give yourself some grace when you slip up or make a mistake. The more freedom you give yourself, the easier this will be. So instead of having food rules and obsessions you live by, create some healthy habits or practices around food and exercise.
Think about how far you’ve come, not how far you have to go. This simple mindset shift can make all the difference in your motivation levels and your excitement.
Who wants to work for someone who never appreciates their efforts? When we focus on our shortcomings and how far we are from our goals we are being the boss that never recognizes your hard work.
Spend some time this week focusing on the gains you’ve made and not the gap between where you are and where you want to go.

3.Create momentum with small changes, not a drastic overhaul

Our lives are comprised of thousands of tiny choices we make each and every day. Most of them are so small, we don’t even recognize the impact they will one day have on us. These small choices seem insignificant in the moment, making them easy to overlook. But they all add up.
Pick one small thing to tweak. It should feel so easy it’s stupid. In fact, I would argue its the easy choices that are the hardest to stay committed to. For some reason we have this belief that success has to be hard. That if we aren’t #onthegrind all day every day we might as well not bother.
Stumped on some small things to commit to this week? Use this list to help get the juices flowing:
-Take the stairs or park a little further
-Start your day with a routine that sets you up to win the day (a simple gratitude practice can do wonders for your mental state and your perspective)
-Add one more veggie to your day
-Have one glass of wine instead of two

The bottom line is this: Waiting to take action only sets us up to fail over and over…

If you are waiting to start until Monday or January or when you feel ready to make a change to your nutrition, fitness, or lifestyle, you will never make a change because you will never be ready. Sometimes you just have to leap first and have faith for what’s on the other side.
So what small action will you choose TODAY that will move you closer to your goals before next Monday or before the New Year? Share in the comments below so we can cheer you on!
Alisha Carlson (8)

Getting in shape | Some things to consider before you start that new workout routine



So, you’ve finally decided to dust of those kicks and get your butt in gear…You’ve got your  cute new workout gear, a Spotify playlist to keep you motivated as you log those miles and those reps, heck you’ve even written out your goals with a detailed plan. This is fantastic news, and I seriously couldn’t be more thrilled that you are taking this courageous next step towards improving your wellbeing and your health.

If you’re anything like me then you probably get super excited to start something new. You go all in and throw yourself out there without much preparation. I am slowly learning that planning ahead is actually quite virtuous and saves a ton of time, but that is for another day and another post.

I do believe that there are certain benefits to being the ambitious and somewhat impulsive person that I am. We usually don’t hesitate to act. If we get an idea we are excited to start implementing right away, which of course saves us from analysis paralysis or procrastination. However, we also fizzle out pretty quick after the newness has worn off or we hit some pretty intense obstacles. As with everything, finding a balance between the two extremes is probably the best place to be. And I’m learning 😉

Alisha Carlson Fitness Contact

Before you lace up those new shoes and hit the gym, here are some things to consider as you start this new workout routine..

It’s ok to be a beginner. In fact, no matter how long you train we should always hold the curiosity and the humility of being a beginner.

Let your ego go. Allow yourself to be comfortable where you are at in your journey. This is going to require you to go in with your blinders on so that you aren’t comparing yourself to others.

Set a strong foundation from the start. Ask yourself these questions before you start your new exercise + nutrition program:

  • What is my current experience with exercise? Sure I mean time wise or training age, but also what has your experience with exercise been up to this point? Is it something you like/dislike, something you feel confident doing…etc.
  • What foundational skills do you have in place? This  will definitely impact your confidence in getting started and sticking with it. Plus, if you’re interested in something like olympic lifting or physique competitions, you want to make sure you’ve got the skills in place to help you succeed.
  • What are your end goals? This might seem silly, but if you don’t have a clear picture of what you want your body to feel and to look like and how you want to feel in your body, you will have a hard time finding the right exercise program for you. Someone who wants fat loss is not going to train or eat the same way as someone who wants to run their first marathon.
  • And last, but certainly not the least to consider is whether or not you are working with any injuries. If so, make sure to check with your doctor before starting and take the time to do the proper rehab. It shouldn’t be painful to workout, out of your comfort zone–yes, but physically hurt, not so much.

Regardless of if you’re just starting out, starting over, or have been working on your health and fitness for a while you will benefit from taking some time to walk through these steps and lay a strong foundation so that you can crush your goals for years to come.

If you’ve been in the fitness game for a while, what tips would you give to someone just starting out? And if you’re just starting out, what tip will you implement first?

I love hearing from you, drop your tip in the comment below so we can connect and learn from one another.



Alisha Carlson (8)


Break your bad habits in just 5 minutes a day


5 Minute


What’s the hardest part about change for you?

Change is such a scary place to be. It’s like we know we want it, but we are afraid of what’s on the other side. There are so many quick fixes out there or plans that encourage us to completely overhaul our lives and make radical changes. Sometimes those plans work and sometimes they back fire in the worse way. Ultimately it depends on who you are and what works for you. If radical change is the only way to go and you can make lasting change, then this blog post may not be for you. However, if you like to dip your toes in the pool of change before diving in, then read on my sweet friend.

I mentioned the other day that I am on a new leg of my own journey. And I’ll be completely honest I am usually the one that dives all the way in and figures it out as I go. That works for me…. some of the time, but there are lots of times I get myself in too deep too fast. I get overwhelmed, confused, and just stall out. Sometimes instead of doing the same thing and wanting different results you’ve gotta be wiling to shake it up a bit. So in the spirit of being a bit rebellious to my old ways, I’ve decided to take it slow. Enjoy the journey, and reflect a bit more along the way.

If you’re staring change straight in the eye and it’s got you intimidated, then I got you! Instead of trying to eat the whole elephant at once, ask yourself what you can do in just 5 minutes a day? What small, seemingly insignificant change can you make in five minutes a day?

Maybe it’s parking a little further and walking more. Maybe it’s eating one more serving of veggies for the day. Maybe it’s going for a walk instead of plopping down on the couch after work. It doesn’t really matter what it is as long as it is moving you in the direction you want to be going. Then just focus on that simple 5 minute action daily and slowly build from there. And most of all just have fun with this! Try making it a game to see how many days in a week you can get that 5 minute action in. If you are someone that likes having a prize at the end, you can even try setting up little rewards along the way. So let’s say you do your 5 minute habit consistently for 2 or 3 weeks, have something that you will do for yourself (just make sure it is not going to undo what you’ve been working on for the past few weeks).

I’m dying to know what 5 minute habit you will commit to this week…let me know in the comments below, so I can check in on you and see how you’re doing with that!

Don’t let the fear of changing keep you from being all you were created to be! If you’re ready for more than a 5 minute change, then let’s chat, email me: alisha@alishacarlson.com and if you’re up for a little challenge, I’ve got a special 5 day mini-program that I want to get into your hands for free. You can click here to claim your seat. See you there!

Cheers to choosing change over comfort,



Alisha Carlson (8)

This beet and goat cheese salad is to die for..

Wine in the mail? A few years back I had signed up for one of those monthly wine clubs where they sent you new bottles each month to try out, and one of the extra perks was that you got recipes to go with each bottle of wine. This was an amazing service and is definitely something I would recommend if wine is your jam and you’re also on a budget. Hosting your own happy hour or wine tasting is so much fun and is likely more affordable than hitting the local spots.

Anyway, one of the recipes that came was a beet and pistachio salad. At the time beets were not a regular ingredient in my weekly meal prep as I hadn’t had too many pleasant experiences with them. But I am all about adventure and stepping out of your comfort zone, so I decided to give this salad a try, and as you guessed it by the title of this blog post a version of this salad has become one of my favorites.

I shared a picture of my hubby’s birthday dinner a couple days ago on my social media and had so many requests for the recipe I wanted to share it here too. 28055983_1633104806726074_2528223352529088391_n


Mixed salad greens (about 1-2 cups/person)

3 large beets (golden or red will work)

1/2 c shelled pistachios (roasted)

Goat cheese


1 T Red wine vinegar

3-4 T Olive Oil

1 tsp stone ground mustard

1-2 garlic cloves pressed or diced finely

pinch of sea salt

(you can play around with the measurements until you get it to your liking, my hubby isn’t too fond of vinegar/mustard so I go easy on it )


To make it:

  1. Preheat the oven to 450 degrees
  2. cut the stems from the beets and wrap in foil, place in the oven
  3. roast beets until done and easily pierced with a fork or knife about 45-60 min
  4. shell and roast your pistachios for about 5 minutes until you can see a little oil release. Remove from heat so they can cool.
  5. rinse your greens and add them to a large bowl, set aside.
  6. while beets are roasting, prepare the dressing and set aside. I like to use a small mason jar, add all the ingredients, seal the lid, and shake until it is combined.
  7. When the beets are cooked through, let them cool, peel them, and cut into small wedges and add to the greens.
  8. Chop the pistachios, add to the salad.
  9. Finally top with goat cheese and a little dressing.

Overwhelmed much? It’s time to claim your victory…

“Stop being afraid of what could go wrong, and get excited about what could go right.”

Life rewards action. It also rewards those that are courageous enough to take a step without knowing exactly how things will work out.

I can tell you without a doubt, I’ve felt the most fulfilled and content in my life as a woman, mom, wife, and entrepreneur when I have stayed in my own lane, worked on my own stuff, and have simply focused on taking the next step.

Yesterday during my workout I started spinning out with negative thoughts. I started thinking about how inadequate I felt. How unprepared I thought I was to take the next step in my business. I quickly sank back into the spiritual slavery that I’ve been freed from.The crazy thing is that returning to that slavery is my choice. I have been freed once for all time, and so have you if you have believed in Jesus as your savior. It is time we start remembering that truth. Scripture paints the picture time after time. Let’s not be so easy to be overcome and defeated.

carry-onAs I started to feel defeated and overwhelmed, I was reminded that “He works all things for my good.” That little blurb of scripture was the only hope and reminder I needed in that moment to get out of that negative downward spiral and empower me to take the necessary action needed.

Overwhelm is a choice. And as a believer I always have the choice to overcome the overwhelm or let it consume me. The key is do whether or not I act despite of the overwhelm.

Will you be defeated by the negative chatterbox today or will you choose instead to start thinking about all that could go right in your life?

Be encouraged today. If you find yourself in that negative spin cycle of thinking. Stop yourself. Write out the lies (negative thoughts) and replace them with what you know to be true instead. Today is your day to be victorious!

I would love to hear your thoughts and what is working for you. Leave a comment with anything that spoke to you and let’s stay connected!