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How many times have you told yourself youâre going to get on a consistent exercise regimen, only to crash and burn? How often do you declare, âI just need to do it,â and then actually do it? Most of you want to exercise, and you know what you need to do. The kicker here is that while you know what it takes to do those things, youâre just not doing them, and thereâs good reason for that.
This week, learn four sneaky reasons youâre struggling to exercise consistently, why the solution isnât a new program, hack, or quick fix, and what it really is. I show you why you canât logic your way to a consistent workout regimen, the subtle but real obstacles that might be standing in your way, and a new way to think about exercise.
Get full show notes and more information here: https://carriehollandmd.com/99
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If you've been pursuing the goal of being thin, let me give you an alternative that feels better both inside and out. Skinny is no longer the goal, so let's talk about how to be strong, and how understanding the connection between muscles, protein, and metabolism will help you get there.
Tune in this week to gain a deeper understanding of the connection between your muscles, your protein intake, and your metabolism, and use this to inform how you eat and move to create your optimal body. You'll learn why more muscles mean a faster metabolism, and I give you practical tips for incorporating the levels of protein in your diet that will support you in creating your ideal body composition.
Get full show notes and more information here: https://carriehollandmd.com/98
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In the group I run for physician moms and in my coaching sessions, thereâs one topic that comes up regularly: working mom guilt. I struggle with this guilt myself from time to time, so weâre diving deep into it in todayâs episode and Iâm addressing it directly by giving you concepts and strategies for dealing with working mom guilt.
Tune in this week to discover some useful ideas, tips, and strategies to make working mom guilt less of an obstacle for you in your life. I discuss the deep societal conditioning women and girls receive around having both a career and a family, and youâll learn what you can to start easing the pain and discomfort of your working mom guilt.
Get full show notes and more information here: https://carriehollandmd.com/97
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One thing I hear from listeners and clients alike is that they want to become morning exercisers. For some people, morning exercise just does not work. Whether itâs because of your work schedule, your kids, or just personal preference, this episode isnât about why you should be a morning exercise person, but rather, Iâm here to reinforce the importance of finding a time of day that works for you, so you can get your exercise in consistently.
Tune in this week as I make the process of transitioning to morning exercise as easy and painless as possible for you. I give you practical tips and tools for making morning exercise your new reality, and I even show you how to take into consideration what your new morning exercise routine means for the rest of the people in your life, like your family.
Get full show notes and more information here: https://carriehollandmd.com/96
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When you start changing the foods youâre eating, thereâs a chance that the people you live with will not be happy about the new regime. So, this week, I address some of the most common hiccups people encounter when undergoing these changes, and I detail the impact this switch-up can have on both you and your family members.
In this episode, I show you how to understand the rhythm of your home, youâll learn how to anticipate the problems that will result from your lifestyle change, and I give you practical strategies to make these difficult situations less complicated and painful when they come up.
Get full show notes and more information here: https://carriehollandmd.com/95
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Getting strong, losing weight, and building muscle is simpler than you might think. But, while there is a boatload of fitness information at your fingertips, too much of it isnât based in science or truth. So, on todayâs show, Iâm debunking some of the most common and most damaging muscle-building myths that could be stopping you from actually getting stronger and fitter.
Tune in this week as I pull apart the most common muscle-building and fat-loss questions I get asked, and give you a dose of truth. The information I share today is based on the best science available, and all of it will help you build muscle, get the appearance you want, and make informed decisions around your workouts.
Get full show notes and more information here: https://carriehollandmd.com/94
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Iâve been working through a concept with a number of clients recently to make creating new habits easier: your keystone habit. Your keystone habit is one habit that, if you stick to it, makes sticking with your other habits easier, and keeps you on track toward your health and fitness goals.
Tune in this week to discover what your keystone habit is, and how it helps you stick to all your other habits. I share how to find your specific keystone habit, and youâll learn how to make your keystone habit a non-negotiable.
Get full show notes and more information here: https://carriehollandmd.com/93
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How do you make eating healthier, more exercise, and increased fitness a way of life for yourself? When you make fitness your lifestyle, the habits that support you become automatic, and Iâm showing you how to start making this a reality in your own life.
Tune in this week to discover how to make fitness a way of life. Iâm sharing why fitness isnât created by fad diets and 30-day challenges, and instead, Iâm showing you how to make the kinds of decisions every day that make fitness, exercise, and healthy eating a part of your everyday life.
Get full show notes and more information here: https://carriehollandmd.com/92
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If you want to lose fat while building muscle at the same time, this episode is for you. Weâre talking about body recomposition today and how you can change what your body is made of, simply put: how you can build muscle while you also lose fat. No matter what your current strength level, fitness level, or age, you can start the process of body recomposition today!
Tune in this week to discover what body recomposition is, how it works, and what you need to do in order to achieve body recomposition. Iâm discussing how the baseline for good health has shifted away from just losing weight and getting smaller, and youâll learn exactly how you can get started with body recomposition: losing fat while building muscle.
Get full show notes and more information here: https://carriehollandmd.com/91
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Are you wasting your time stuck in indecision? If you have trouble making decisions, whether thatâs about your diet, exercise plan, your future, or anything in your life, let me help you out.
Tune in this week to discover the most common reasons you might get trapped by indecision, and what you can do about it. Youâll learn how to move away from indecision, so you can start moving toward your goals.
Get full show notes and more information here: https://carriehollandmd.com/90
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When you set out to lose weight and start making big changes to your habits and lifestyle, you want to see results fast. But when you donât see quick results, you might start to doubt the process and wonder if something isnât working. If youâre in a hurry to lose weight and youâre starting to feel impatient, this episode is for you.
Tune in this week to discover whatâs driving your impatience around losing weight. Weâre discussing why it makes total sense that youâre feeling impatient about your weight loss goal, and youâll learn what to do when impatience sets in.
Get full show notes and more information here: https://carriehollandmd.com/89
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We live in a time of endless gadgets and apps that can help you change the way you live your life. Many of you may already be experimenting with using these kinds of devices on your own fitness journeys, so itâs time to talk about how we can all use these tools to really optimize our lives.
Tune in this week to discover the tools my clients and I use to optimize our lifestyles, and how they could help you on your own fitness journey. Youâll learn how to use these lifestyle optimization devices for yourself, but Iâm also pointing out how you might be unknowingly using these tools against yourself, to the detriment of your health, fitness, and overall enjoyment of life.
Get full show notes and more information here: https://carriehollandmd.com/88
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Weekdays turning into weekends can feel like a vicious cycle of two steps forward and one step back. So, what do you do when the weekend hits and you go off plan?
If weekends are keeping you from reaching your health and fitness goals, this episode is for you. Tune in this week to discover why eating off plan on the weekend is enough to undo all of your hard work from Monday through Friday, and what you can do about it.
Get full show notes and more information here: https://carriehollandmd.com/87
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You know you should be exercising because itâs good for your brain and body, but what do you do when you donât feel like it?
There are going to be days when youâre just not feeling it and you donât want to stick to your exercise plan, so in this episode, Iâm giving you eight simple tips to get you moving. Iâm sharing how to shake things up on the fly and make things fun, and youâll learn how to meet a minimum baseline when it feels like today is just not the day to move your body.
Get full show notes and more information here: https://carriehollandmd.com/86
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Snacking is NOT inherently bad or unhealthy. However, there are times when snacking can be a problem and hinder your goals, so itâs important to bring awareness to how you use snacking in your life.
Tune in this week to explore why we snack, when it becomes a problem, and how to get your snacking under control. I share the various reasons working moms snack, how snacking can be a hiccup on your health plan, and the exact tools I recommend you use to bring awareness and control to your snacking.
Get full show notes and more information here: https://carriehollandmd.com/85
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If you currently have habits that arenât serving you, let me help you get rid of them. The key is slowing your brain down, so you can take control of the habits that are stopping you from reaching your goals.
Tune in this week to gain crucial awareness of your habits, learn a simple process for thinking your way through your habits, and interrupting them where necessary so you can create the outcomes you really want.
Get full show notes and more information here: https://carriehollandmd.com/84
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If the idea of discipline sounds rigid or restrictive to you, itâs time to shake things up. Today, Iâm helping you see that creating discipline in your life, whether related to your diet, exercise, spending, or career, is one of the kindest things you can do for yourself.
If youâre trying to implement new habits like an exercise routine or changing up what youâre eating but you find your motivation is fading, tune in this week to discover why discipline is the answer. Youâll learn the difference between willpower and discipline, and what sticking to your decisions really looks like.
Get full show notes and more information here: https://carriehollandmd.com/83
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Itâs normal to feel a drop-off in motivation after the first couple weeks of January. So today, Iâm showing you why this is something youâre experiencing, and most importantly what you can do about it so you can stay on track toward the goals you set for yourself.
Tune in this week to discover a new tool for sticking with the healthy habits you adopted at the start of this year. Iâm discussing what it means to have standards that you can stick to when motivation starts dropping, and youâll learn how to come up with your own set of standards and use them to your advantage in pursuit of your health goals.
Get full show notes and more information here: https://carriehollandmd.com/82
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Self-monitoring doesnât sound like tons of fun. But the truth is, it's the only effective way to know whether or not your new habits are having the intended impact on your life.
Tune in this week to discover the only way to track your progress toward your health goals. Iâm showing you why you might avoid accurately tracking everything youâre eating, how to recover when you slip up, and how to make self-monitoring a valuable tool to help you continually improve and stick to your new habits.
Get full show notes and more information here: https://carriehollandmd.com/81
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If youâre a busy mom who gets takeout regularly because you just donât have time to cook, but youâd love to eat more home-cooked nutritious food, youâre in the right place. Meal prepping sounds time-consuming, but starting to prepare your meals in advance is an amazing way to give yourself a nutritional new start in 2024.
Tune in this week for a new perspective on meal prep. Youâll learn the less-known benefits of meal prep, how it saves you physical and mental energy as well as time and money, and how to fit at least a basic level of preparation into your week.
Get full show notes and more information here: https://carriehollandmd.com/80
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