Strong Is a Mindset

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...

Have you ever wondered how women with muscle reached that point? So many women still believe that they will become big and bulky when they start picking up heavy weights. This simply isn't true.   I share some of the habits, routines, and practices that women with muscle have. I help you understand what it takes mentally and physically to build muscle, the mindset you need to have to keep that mus...

Are you too busy? Do you feel overstretched and like you have too much on your plate? Do you find yourself saying yes to things you don't really want to do, simply because you feel like you can't say no? If the idea of saying no makes you cringe, I've got you covered this week.   Find out why it is so hard for you to say no to things, and some tips to help make "no" less of a foreign language to y...

Does whey protein work? What are the downsides of beta-alanine? Is collagen worth spending money on? Supplements can have an impact on performance and wellbeing, but it can be difficult to know where to start.    Learn more about supplements like caffeine, creatine, BCAAs, glutamine, beta-alanine, and more to help you make informed choices around taking them. I share important information on dosin...

What change do you want to make in your life? Maybe you want to make exercise a non-negotiable. Maybe you want to eat better or think differently about something. Whatever it is you want to change, you can get it done by aiming small, and taking it slow.   Learn the benefits of small wins, why you should be aiming for them when making a change, and the importance of celebrating them when they happ...

What exactly does it take to build muscle? How much and how often you should train if you want to build muscle? Where do you even start? There can be a lot of uncertainty and confusion around this topic, so this week, I'm clearing things up for you.   It takes time and commitment to build muscle, but there are some things you can do to make your experience feel easier. Discover what exactly it tak...

What exactly is metabolism? What parts of your metabolism can you control, and how can you optimize these parts and maximize your metabolism in a way that serves you?   This week, I cut through the junk and bring you the best science I could find to make sense of metabolism for you. I make it less of a mystery, debunk some of the things you've seen or read regarding metabolism, and show you why it...

If you've ever thought about losing weight, you'll know that food tracking is one of the most commonly suggested tools to help. However, it is also a very polarizing tool, so how do you know if it's right for you?   This week, I'm offering a number of considerations and ways to view food tracking as well as sharing some alternatives to tracking and counting calories. I'm diving deeper into what it...

If you want to understand macronutrients and how to apply this concept to your diet, you don't want to miss this episode. I'm explaining what macronutrients are, how to establish your current relationship with them as well as what you need to consider when it comes to a macro-based approach to nutrition. I'm sharing a tool I use in my own life and with my clients and helping you pick macronutrient...