Strong Is a Mindset

Do you consider yourself an emotional eater? Well, you might be surprised to know that we are all emotional eaters. When we eat for any reason other than hunger, we are emotionally eating. This may sound like a stretch, but this is a truth that needs to be acknowledged if we want to create real habit changes around the way we eat.   Tune in this week to discover the truth about emotional eating. I...

Changing up your life isn't easy, that's often what prevents people from getting started. But if you can implement just one of my suggestions that I'm sharing with you in this episode, you'll be on the path to creating real long-term change around your health, weight, and strength.    This week, I'm sharing 6 super-simple habits that you can start implementing today, so you can begin losing weight...

If you want to know how to manage yourself around foods that trigger overeating for you, you're in the right place. There are two different approaches you can take: moderation or abstinence. I'm explaining the pros and cons of each method on today's episode.   I'm discussing what it looks like when you moderate your exposure to your trigger foods, the potential issues you might encounter, and my t...

Weight loss, strength, and health are not one and the same. For my clients, losing weight is often a goal, but it isn't always. You might be happy with your current weight, but you want to look more muscular. On the other side, you might feel strong physically, but not particularly healthy, or any of the shades of gray in between.   I break down weight loss, strength, and health, helping you get c...

If you're struggling with following through on the habits you want to develop, I have one simple sentence to help you. It is a mantra that has helped me adopt new habits.    Discover the power of this sentence for inner peace when you're struggling to create new habits: "Something is better than nothing." I'm sharing why something is always better than nothing and how to use this idea to start cha...

Do you want to know how to succeed at weight loss? Discover the five characteristics of people who are successful in their weight loss efforts. I'm sharing why you need a plan to lose weight, how to stick to the plan, and why following the plan perfectly isn't the goal here. Instead, it's all about how you take ownership of your decisions and get back on track.   Get full show notes and more infor...

If you believe you are too busy to start working towards your health or weight loss goals, listen in this week to discover what you can do about it. I break down the different types of busyness, help you identify which category you fall into, and provide you with tips to shake things up so that you don't miss out or burn out while caught up in the busyness.   Get full show notes and more informati...

Many of you have ideas about what you believe to be the most difficult or scary aspects of weight loss, and the worst part is that you're allowing those fears to hold you back. However, did you know that the hardest part about losing weight has nothing to do with food or hunger?   I'm sharing why the biggest challenges you'll face when losing weight aren't hunger or deprivation, and how to trust t...

Summer is in full swing, and I know many of you listening will have vacation plans. I'm sharing all about managing travel and vacations while you're working on establishing healthier habits.   If you have travel plans and fitness goals, let's discuss how to achieve the best of both worlds. I'm providing practical tips for you to implement as you prepare for your next vacation, long weekend, work t...

If you're waiting for the right time to change, let me help you stop waiting and actually get started. Instead of just freaking ourselves out and creating reasons to stay still and avoid change, we can take action and get things done.   Discover how to create change in your life right now, instead of waiting until you feel ready. I'm sharing some of the most common thoughts that come up for people...

Often, when you have a goal to lose weight, you get caught up in the details. If you have questions about losing weight, I'm here to help you zone in on what really matters because you might currently be asking questions that aren't all that helpful.   Discover the most important questions to ask yourself as you make your weight loss plan. I'm addressing questions about carbs, protein, intermitten...

Losing weight means changing the way you eat: fewer takeouts and restaurants, smaller portions, and eating more fruits and veggies. None of these changes are wild, but when push comes to shove, making changes to our habits is easier said than done. With a little self-awareness, you can learn to overcome inconsistency in any area of your life.   I'm discussing what it means to be consistent, the ro...

You already know that exercise is good for you. You don't need me to point out that exercise is important for keeping your body and mind healthy. But what if you hate exercise? Or, at least, what do you do if you just don't like exercise? Discover why you might not like exercise and what you can do about it. I'm sharing how to make sure your bad experiences with sports or exercise don't stop you f...

Discover what changes when you're in a weight-maintenance phase, and the secrets that will help you maintain your weight. I'm discussing my three-pronged approach to weight maintenance, and how to make sure you're developing sustainable habits so the weight doesn't come straight back.   Get full show notes and more information here: https://carriehollandmd.com/49

Why do you overeat, and how do you stop? If you think all you need to lose weight is willpower, listen in to discover an alternative. This episode is all about managing your urges. Now, this doesn't sound fun, but the truth is, the ability to manage your urges is one of the most essential skills to stop overeating and emotional eating.   Discover what an urge is and where it comes from. I'm discus...

Overwhelm is a tricky feeling that generally doesn't get us anywhere. In fact, it often hurts us. Whether you feel overwhelmed by the amount of tasks on your plate, or you're going through a major life change and those emotions are overwhelming you, the good news is there is a way to ditch overwhelm for good.   Discover what overwhelm is, how it's hurting you, and my process for navigating overwhe...

Are your thoughts about food holding you back? There are ideas many of us have around food that keep us stuck. Some of you have very strong thoughts and beliefs when it comes to food. I'm helping you see how questioning these thoughts, or even giving them up altogether, will help you get closer to your health and fitness goals.   I'm sharing the unhelpful stories we've been taught about food by ou...

When we use the past to paint our present and future, it's usually because it gives us certainty and comfort. We can let ourselves off the hook if something from our past has prevented us from succeeding. However, the hard but liberating truth is that the past is over – it's the story you're telling yourself now about it that is preventing you from truly growing.   I talk about trying to let go of...

A common issue that many of my clients run into when trying to change their habits is that their partner is not supportive. Habit change is a very difficult process. It requires a certain level of discipline and risk to make it happen. When your partner isn't on board, it makes this step much more difficult.   I discuss the three most common ways your partner might be unsupportive of your new heal...

The goals that start you on your journey, like weight loss, are called "result goals," and the kind of goals I want you to start being more mindful of are "habit goals." While you don't have full control over what the scale says, you have 100% control over your habits.   I share how your habits relate to your goals. I explain the difference between result goals and habit goals, and what you should...

One of the hardest things to figure out when you're working towards a goal is the difference between showing yourself compassion and letting yourself off the hook. I've honestly been scratching my head about this concept for years in my own life and with the women I coach. While the line can feel blurry at times, I want you to know that being kind to yourself does not mean you're lazy or complacen...

Exercise is one of the best things you can do for basically every part of your body. It is also incredibly beneficial for your mental health and mood. But I'll let you in on a little secret: exercise is amazing for your confidence. There is no food, supplement or vitamin that gives me the same feeling of confidence that exercise does.   I talk about the relationship between exercise and confidence...

How are you showing up in the world? Many of my clients too often look for who they are and how they want to present themselves from the people around them. They want to be more confident, but seek that confidence and validation from outside themselves. Really, those feelings should always come from within.   I talk about how to become a better version of you and how that starts with first knowing...

When I talk to clients, they can always come up with lot of reasons for why they haven't started on their goal. But the truth is, when it comes to a big change, you're never going to feel ready.   This week, I share some reasons why you should get started before you're ready. I share why it's important to fail, and why taking action will help you feel motivated to keep coming back.   Get full show...

Habits are invisible– they help us go about our day smoothly and focus our energy on other important things. This is great when you have habits that are good for you and support your health, but what if you have habits that are unhealthy? How do you replace these habits with healthier ones?   I share some common ways I've seen people try and fail to change their habits and how to ultimately troubl...