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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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Saknas det avsnitt?
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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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How many times have you told yourself you’re going to get on a consistent exercise regimen, only to crash and burn? How often do you declare, “I just need to do it,” 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, you’re just not doing them, and there’s good reason for that.
This week, learn four sneaky reasons you’re struggling to exercise consistently, why the solution isn’t a new program, hack, or quick fix, and what it really is. I show you why you can’t 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, there’s one topic that comes up regularly: working mom guilt. I struggle with this guilt myself from time to time, so we’re diving deep into it in today’s episode and I’m 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 you’ll 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 it’s because of your work schedule, your kids, or just personal preference, this episode isn’t about why you should be a morning exercise person, but rather, I’m 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 you’re eating, there’s 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, you’ll 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 isn’t based in science or truth. So, on today’s show, I’m 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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I’ve 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 you’ll 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 I’m 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. I’m sharing why fitness isn’t created by fad diets and 30-day challenges, and instead, I’m 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. We’re 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. I’m discussing how the baseline for good health has shifted away from just losing weight and getting smaller, and you’ll 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 that’s 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. You’ll 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 don’t see quick results, you might start to doubt the process and wonder if something isn’t working. If you’re in a hurry to lose weight and you’re starting to feel impatient, this episode is for you.
Tune in this week to discover what’s driving your impatience around losing weight. We’re discussing why it makes total sense that you’re feeling impatient about your weight loss goal, and you’ll 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 it’s 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. You’ll learn how to use these lifestyle optimization devices for yourself, but I’m 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 it’s good for your brain and body, but what do you do when you don’t feel like it?
There are going to be days when you’re just not feeling it and you don’t want to stick to your exercise plan, so in this episode, I’m giving you eight simple tips to get you moving. I’m sharing how to shake things up on the fly and make things fun, and you’ll 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 it’s 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 aren’t 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
- Visa fler