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Do you track your calories meticulously, only to find that every time you step on the scale, it isn't budging? It's beyond frustrating when your tracker says you're in a deficit but your body seems to disagree. What gives?
Tune in this week as I break down the eight main issues I come across with calorie tracking, and show you what to do instead. You'll learn why reconnecting with your natural hunger signals is the real key to lasting weight loss, and I give you a more powerful way to keep yourself accountable than just tracking the numbers.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/118
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Do you ever feel like you're stuck in a rut with your habits? You know you want to change, but no matter how hard you try, you just can't seem to break free. If this sounds familiar, you're not alone. Changing habits is tough work, and it's easy to get frustrated when progress feels slow.
Tune in this week to dive into the nitty gritty of why habits are so hard to change, and what you can do to make it easier. I explain the purpose of habits, how they get hardwired into your brain, and why it can take a long time to undo them. You’ll also learn practical strategies for making habit change easier on yourself.
Get full show notes and more information here: https://carriehollandmd.com/117
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Ever feel like you can't make progress on your goals because your schedule is too unpredictable? If your routine gets bent out of shape, how can you prioritize your health goals and healthy habits while dealing with everything life throws at you?
Tune in to discover how to create a plan for practicing flexibility and taking the drama out of schedule changes. This is about taking back control when it feels like your routine is out of control, and with the right mindset and strategies, you can stay committed to your health and fitness journey through any disruptions life throws your way.
Get full show notes and more information here: https://carriehollandmd.com/116
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Do you struggle with all-or-nothing thinking when it comes to changing your habits? You're either totally on track or completely off the rails, with no middle ground. Sound familiar? In this episode, I dive into why this black-and-white mindset is sabotaging your progress and keeping you stuck in a vicious cycle of yo-yo dieting.
Tune in this week to discover practical strategies for overcoming all-or-nothing thinking so you can finally break free from the diet rollercoaster and achieve your goals with more ease and joy, instead of letting one off-plan decision spiral out of control.
Get full show notes and more information here: https://carriehollandmd.com/115
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Have you ever wondered how long it will take to change your habits and see results? If you're feeling frustrated or impatient with the process, you're not alone. Habit change isn't easy, and if you're questioning how long you need to stick with it before you see real change, this episode is for you.
Tune in as we unpack the faulty assumptions often hiding beneath the surface when we feel stuck and want to know how much longer change will take. Discover how to reframe this common question to keep yourself moving forward and establish habits that last a lifetime, instead of getting caught up in getting fast results.
Get full show notes and more information here: https://carriehollandmd.com/114
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Do you view exercise as just a way to lose weight or get in shape? What if I told you that moving your body can transform your life in ways that go far beyond your physical health? I truly believe that every person on this planet should move their body, and in today's episode, you'll discover why.
If you're ready to harness the power of movement and experience the ripple effect it can have on your mindset, relationships, and career, then this episode is for you. Get ready to be inspired and chase progress, not just in the gym, but in every aspect of your life.
Get full show notes and more information here: https://carriehollandmd.com/113
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Do you struggle with sticking to your healthy eating plan, especially on busy days or weekends? Do you find yourself winging it with food choices more often than not? You're not alone, so it's time to talk about why planning is so difficult, what an effective plan looks like, and how to make meal planning an easy part of your wellness routine.
Tune in to discover why you need a plan to lose weight, and why you feel resistance when it comes to planning. You'll learn my top tips for meal planning success, even for those of you who eat out on weekends. With a little forethought and these strategies, you'll be able to stay on track no matter what life throws your way.
Get full show notes and more information here: https://carriehollandmd.com/112
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Do you feel like you're stuck in a cycle of overeating and, no matter how hard you try, you can't break free? If you're struggling with a cycle of overeating that you can't seem to change permanently, you're definitely not alone. I recently had a coaching call with a client who, by the end of this call, had a real a-ha moment about what it really takes to stop overeating for good. Spoiler alert: it has nothing to do with your diet and movement plan.
Tune in this week to discover the decisions you can start making right now to help you stop overeating. Not only that, but I also show you how to work on your mindset in a way that will move you closer to your goals, instead of getting hung up on all the ways you've messed up and eaten more than you'd intended.
Get full show notes and more information here: https://carriehollandmd.com/111
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Protein is essential for building muscle, recovering from injury, curbing hunger, and maintaining weight loss. But there's a lot of confusion out there about how much protein we actually need and the best ways to get it. I'm going to clear all that up and share some simple strategies you can implement right away, whether you're an omnivore or plant-based.
By the end of this episode, you'll walk away with a solid understanding of why protein matters so much. You'll learn how to calculate your optimal protein intake, what you need to know about animal versus plant protein sources, and lots of easy ways to amp up the protein in your meals and snacks. I promise, getting enough protein does not have to be complicated or restrictive.
Get full show notes and more information here: https://carriehollandmd.com/110
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You've decided you want to change your life and develop new, healthy habits, but you're just not feeling it… sound familiar? What do you do next? How do you get your motivation back when you just can't seem to stick to your plan?
Whether you want to lose weight, grow more muscle, or just move your body more, there are going to be days when you just don't want to eat the salad, go to the gym, or even go for a walk. Tune in this week to discover what to do when your motivation is ghosting you.
Get full show notes and more information here: https://carriehollandmd.com/109
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What do you do when your diet isn't working? I speak to women all the time who tell me their diet isn't working, and I've helped enough clients work through this that some recurring themes and patterns have emerged. If you want to know why your diet isn't working and what you can do about it, this episode is for you.
If you're worried that your diet isn't getting you the results you'd hoped for, tune in this week for some useful questions to ask yourself and some practical tips to implement that will help you achieve your fitness goals.
Get full show notes and more information here: https://carriehollandmd.com/108
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We're talking about failure today, specifically how failure relates to following your plan for eating and moving. Most people don't like to think about failure, but in all honesty, failure is essential. So, if you're stuck in pursuit of your health and fitness goals, it's time to consider whether a fear of failure is holding you back.
If you're fear of failure is keeping you stuck, tune in this week to turn it on its head. I discuss how too many people believe that failing at something makes them a failure, share why failure is something you do, not something you are, and instead of following this shame pattern, you'll learn how to own your mistakes without making them mean anything about you, so you can stop avoiding failure in the future.
Get full show notes and more information here: https://carriehollandmd.com/107
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Are you THAT person at the birthday party that doesn't have a slice of cake because it's not on your eating plan? Do you tend to skip the fast food at lunch meetings and bring a salad from home instead?
Tune in this week as I pull apart the idea of being THAT person. Whether it's being that person who gets a workout in before a flight, who drinks water with friends instead of alcohol, or who declines cake at a kid's birthday party, you'll learn how to dismantle this thought process and start making decisions about how you eat from a place of freedom and empowerment, instead of avoiding being seen as THAT person.
Get full show notes and more information here: https://carriehollandmd.com/106
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When it comes to habits, your brain is on autopilot. It’s a predictable routine that you get some pleasure from. The tricky thing is, we don’t continue with habits that don’t make us feel better in some way. So, while overeating causes us pain in the long run, we keep doing it because it feels good in the moment. So, how can you break these kinds of habitual patterns that may feel amazing in the moment but leave you feeling negatively about yourself?
Tune in this week to discover one powerful question to break the cycle of the bad habits that make you feel terrible about yourself. Whether you want to eat better, exercise more, or change anything in your life, this episode will help you develop and stick with the habits that will make your dreams a reality.
Get full show notes and more information here: https://carriehollandmd.com/105
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Today, we're going back to basics and I'm sharing one of the most essential concepts you can take and start putting into practice this very second to begin changing your life. Making big adjustments in your life isn't going to be easy, but it doesn't have to feel impossible either.
Tune in this week to discover how to change your life and your lifestyle without downloading any apps or counting any calories. I share why making changes in your life can start small, without being drastic or complicated, and you'll learn how to take the first, simple step toward improving your eating, movement, sleeping, or anything else.
Get full show notes and more information here: https://carriehollandmd.com/104
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If you habitually overeat, it's easy to feel like you're stuck in this hardwired habit. However, even if you've been overeating for years and it feels like you'll never be able to stop, you are not powerless here. Sure, it takes work, but there are simple things you can do to begin managing your overeating, and you can get started right now.
Tune in this week to discover not only why you overeat, but what you can do about it. I share how overeating becomes a habit that feels impossible to quit, how to bring awareness to this habit, and you'll learn how to stop trying to chase your negative emotions away with cookies and chips that you're not even hungry for in the first place.
Get full show notes and more information here: https://carriehollandmd.com/103
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Whether you're at the start of your fitness journey, or you've been at it for a while already, getting your head around calories and macros can be super confusing. There's tons of science, pseudoscience, and anecdotal information out there, so it's time to pull it all apart and make understanding your calories and macros easier.
Tune in this week to discover a simple approach to both calories and macros. I give you concrete ideas to make understanding and calculating your calories and macros way easier, give you practical tips for maintaining a sustainable caloric deficit, and you'll learn how to make an eating plan that leverages your numbers to help you achieve your goals.
Get full show notes and more information here: https://carriehollandmd.com/102
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Hitting a weight loss plateau is normal and should be expected for any human cutting their calories to lose weight. It's inevitable. However, I have some practical tips and strategies you can use to breeze past your weight loss plateau, so you can continue losing weight until you hit your goal.
Tune in this week to discover why your weight loss has slowed down and how to break through a weight loss plateau. I'm sharing the science behind weight loss plateaus, discussing how long it takes to overcome a weight loss plateau, and you'll learn how to come up with a strategy for getting past any weight loss plateau you experience on your fitness journey.
Get full show notes and more information here: https://carriehollandmd.com/101
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As you've probably noticed, things are changing over here. We are now Strong Is a Mindset! I've learned a ton of lessons from the first 99 episodes of this podcast, and today, I'm sharing not only what these lessons are, but also how they've contributed to my decision to take the podcast in a new direction.
However, one thing that has not changed about the podcast is that my goal here each week is to give you something practical you can use to change your perspective, whether it's a tool, concept, or question to get you moving in the direction you want to go.
Get full show notes and more information here: https://carriehollandmd.com/100
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If you’re a smart, successful, busy woman who has checked all the boxes at the expense of taking care of your mind or your body, I got you. This show is for you.
I’m Carrie, a family physician turned full-time life coach. I’ve combined my training as a physician, certified personal trainer, certified health coach, and certified life coach to bring you the tools you need to create strong habits.
I know what it’s like to juggle loads of responsibilities at home and at work, have a demanding career, and want to feel good – both mentally and physically. After dealing with my own personal and professional life burnout, I changed things up and started taking care of both my mind and my body in a way that felt better. I simplified my life. I set boundaries. I started saying no. I made exercise, sleep, and healthy food a priority. I worked with a life coach to clean up my brain, and it was so transformative that I became one.
Now I’ve made it my mission to help as many women as possible take care better care of themselves. Every week, the podcast will cover one of three essential pieces of your wellness – Eating, Moving, and Thinking.
You’ll learn what you need to know to optimize your body through exercise, building muscle, losing fat, eating healthy, and more. But that’s just the beginning. I’m also giving you the essential life coaching tools that will help you change how you think. If obstacles like perfectionism, all-or-nothing thinking, lack of self-confidence, or being too busy are getting in the way of you taking action, let’s fix that. Because when you take care of yourself – mentally and physically – everyone around you wins. Especially you.
Come hang out for the fitness advice. Stay for the guidance that will help you change the way you think.
Because strength starts from within. Welcome to the Strong Is a Mindset podcast.
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