In this episode, performance coach and psychologist Albert Bramante joins me to unpack why we self-sabotage, especially when we’re close to our goals, and how to build lasting resilience instead of relying on surface-level motivation and manifestation techniques. We explore practical ways to shift self-defeating patterns, strengthen follow-through, and how to use tools like hypnosis and NLP as complements, not quick fixes, on the path to growth.

Connect with Albert:

https://albertbramante.com/

https://bramanteartists.com/

Stay connected with Carissa:

Instagram: @coachcar_ https://www.instagram.com/coachcar_/
Tik Tok: https://www.tiktok.com/@coachcar_ 
Web: https://www.creative-wholistics.com/ 
Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510 
Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services 

I’m answering one of the most popular fitness questions: Is cardio or strength training better for you? If you’ve been fixating on how many calories you burn during a workout and your progress has stalled, this episode is your wake-up call. I’m breaking down the truth about cardio vs. weight training, why chasing calories might be holding you back, and what actually helps you build muscle, burn fat, and feel good for the long haul.

Instagram: @coachcar_ https://www.instagram.com/coachcar_/

Tik Tok: https://www.tiktok.com/@coachcar_

Web: https://www.creative-wholistics.com/

Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510

Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services 

DISCLAIMER: This show is for educational purposes only. Carissa and her guests are not, or are not acting as a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

Movement is medicine — and Krystal Bates brings that truth to life in this conversation. A professional dancer and movement coach, Krystal shares her experience recovering from spinal surgery and how returning to dance helped her reconnect with her body in new, meaningful ways.

We talk about the emotional side of recovering from injury, the role of dance and movement in rebuilding trust with the body, and what it means to find joy and freedom through movement. Krystal also shares how she and her husband co-founded Movement MediZen and Blakh Love, and how they’re using dance, flow, and storytelling to foster connection while living nomadically across Africa.

This episode is an inspiring reminder of the power of movement to heal, connect, and transform — both within us and across cultures.

Stay Connected:

Movement MediZen:

YouTube https://youtube.com/@movementmedizen?si=qhNeMhLmn_c81Fdy

Instagram https://www.instagram.com/movementmedizen?igsh=dGpnbTc2Y24wamMy

TikTok https://www.tiktok.com/@movementmedizen?_t=ZT-8xpQwZ63sNx&_r=1

Blakh Love:

YouTube: https://www.youtube.com/@blakhlove 

Instagram https://www.instagram.com/blakhlove?igsh=ZzBlMjYyd3MzczAw 

Facebook https://www.facebook.com/Blakhlove?mibextid=wwXIfr&mibextid=wwXIfr

TikTok: https://www.tiktok.com/@blakhlove?_t=ZT-8xpQhsMvhFd&_r=1 

DISCLAIMER: This show is for educational purposes only. Carissa and her guests are not, or are not acting as a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

You’ve probably heard it: “Change your mindset, change your life.” But what if you’ve tried that… and it didn’t work?

In this episode, I’m diving into why mindset work doesn’t always land. I'm here to share the deeper, more holistic truth: sometimes, thinking your way out isn’t the answer — because growth doesn’t always start in your mind. It comes from your body, too.

I'll cover what to do instead of forcing positive thoughts, how to recognize the things you’re already doing to support yourself, and why your actions matter even when your thoughts don’t match.

If you’ve ever felt like you’re “doing it wrong” because your thoughts won’t shift, this episode is a must-listen. There’s nothing wrong with you — and you're probably doing better than you think.

~Stay Connected~

Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services 

Instagram: @coachcar_ https://www.instagram.com/coachcar_/ 

Tik Tok: https://www.tiktok.com/@coachcar_

Web: https://www.creative-wholistics.com/

Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510

Mindful Eating Bundle: https://www.creative-wholistics.com/mindful-eating-bundle 

Thrive from Within: A Holistic Approach to Gut Health: https://www.creative-wholistics.com/thrive-from-within 

Food & Mood Journal: https://www.creative-wholistics.com/offers/FPiZJPfW/checkout 

DISCLAIMER: This show is for educational purposes only. Carissa and her guests are not, or are not acting as a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

This week, I’m celebrating one full year of podcasting — and let me tell you, the biggest lesson I’ve learned isn’t about downloads or fancy equipment… it’s about consistency.

In this reflective and informative solo episode, I’m sharing what this year has taught me about showing up — not just for my audience, but for myself. From workouts to podcasting to personal growth, staying consistent has changed me in ways I never expected. I used to bounce from one thing to the next, chasing newness — but sticking with something long enough to get good at it? That’s the glow-up.

If you’ve ever struggled to stay the course because you get bored, overwhelmed, or doubt yourself — this one’s for you.

Inside the episode:

✔️ What podcasting for a year taught me about self-trust and growth

✔️ How consistency has transformed my relationship with fitness, health, and creativity

✔️ Why the most meaningful results take time — and how to stop starting over

✔️ How to stay committed without burning out

✔️ Why trusting your intuition and showing up regularly is the ultimate combo for success

This episode is a love letter to everyone out there who’s ready to stop chasing quick fixes and start building a life that feels aligned, strong, and sustainable. Let’s redefine what results really look like.

Stay in touch:

Instagram: @coachcar_ https://www.instagram.com/coachcar_/ 
Tik Tok: https://www.tiktok.com/@coachcar_ 
Web: https://www.creative-wholistics.com/ 
Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510 
Free Resources: https://www.creative-wholistics.com/resources 
Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services 

DISCLAIMER: This show is for educational purposes only. Carissa and her guests are not, or are not acting as a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

In this episode, I sit down with my acupuncturist, Dr. Jonathan Pyndus, to talk about the incredible role acupuncture can play in supporting mind-body healing, energy flow, and physical health.

I began seeing Dr. Jon during one of the most emotionally and spiritually challenging seasons of my life. Despite continuing to exercise and eat well, I was gaining weight, struggling with sleep, and experiencing digestive issues. The only thing that had shifted was my emotional and energetic state. Our sessions became a place where I felt safe to soften, to reconnect. Acupuncture gave my body space to come back into alignment—to feel whole again.

In this episode, we explore:

✔️ What acupuncture actually is (both modern and traditional perspectives)

✔️ How acupuncture works with energy meridians and the flow of qi

✔️ Why stress, trauma, and stored emotion impact digestion, sleep, and weight

✔️ How physical symptoms are often signals from deeper layers of the body

✔️ Why movement and nutrition alone may not create lasting change without energetic alignment

✔️ How acupuncture complements functional nutrition, fitness, and coaching

✔️ What to expect if you're looking for acupuncture

This episode is for anyone feeling disconnected from their body, stuck in a healing plateau, or curious about how energy-based practices can support your overall well-being.

Connect with Dr. Jon:

pyndusacupuncture.com 

Stay Connected:

Instagram: @coachcar_ https://www.instagram.com/coachcar_/
Website: https://www.creative-wholistics.com/
Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510
Free Resources: https://www.creative-wholistics.com/resources
Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services

DISCLAIMER: This show is for educational purposes only. Carissa and her guests are not, or are not acting as a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

We're diving into the science of rest and recovery and why it's a non-negotiable part of any sustainable fitness plan. If you're stuck in an all-or-nothing mindset or feeling burnt out from overtraining, this conversation will shift your perspective. Learn how to optimize your workouts, avoid burnout, and finally train smarter, not harder, to see results. We break down what actually happens during rest, why it’s when progress truly happens, and how building in recovery can help you stay consistent, energized, and motivated.

Join me on Instagram: @coachcar_ https://www.instagram.com/coachcar_/

Web: https://www.creative-wholistics.com/

Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510

Free Resources: https://www.creative-wholistics.com/resources

Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services

DISCLAIMER: This show is for educational purposes only. Carissa is not a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

I sat down with a friend, fellow coach, and personal trainer for a raw, honest conversation about what it really takes to build sustainable health — physically, mentally, emotionally, and spiritually. We get personal about our own journeys, the mindset shifts that change everything, and why the power of choice matters more than any diet or workout plan. If you’ve ever felt stuck or overwhelmed on your wellness journey, this one will leave you feeling seen, inspired, and ready to peel back the layers to create a life that actually works for you!

Where to find Coach Lee:

Web: www.liveallgood.com

Online Courses: https://liveallgood.thinkific.com/collections (online courses)

Podcast on Spotify - https://open.spotify.com/show/7vUIeA5ThdBmxw2GeUUCNz?si=c-SRfQrUSXeeMtrVccJPAA

YouTube Channels:

https://www.youtube.com/@liveallgoodtv https://www.youtube.com/@CWTC-LiveAllGoodTV https://www.youtube.com/@MoveTheNeedle-LiveAllGoodTV https://www.youtube.com/@SpotlightSeries-LiveAllGoodTV

STAY CONNECTED:

Join me on Instagram: @coachcar_ https://www.instagram.com/coachcar_/ 

Web: https://www.creative-wholistics.com/ 

Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510 

Free Resources: https://www.creative-wholistics.com/resources

DISCLAIMER: This show is for educational purposes only. Carissa is not a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

Why is it so hard to change our patterns—especially when it comes to food and movement?

In this episode of Carissa Explains It All, we’re diving deep into the concept of habit loops and the often uncomfortable—but transformative—moment when we become aware of them. Whether it’s late-night overeating or skipping the gym, these automatic behaviors are more than just bad habits—they’re ingrained patterns driven by emotion, stress, and unmet needs.

We discuss:

- What “habit energy” is and why it keeps you stuck

- How to recognize the moment of choice in your behavior loop

- Why discomfort is a necessary part of growth

- Real-life examples around emotional eating and exercise avoidance

- Tools to help you pause, reflect, and choose differently—without shame

This episode is for the high-achieving, self-aware humans who are ready to do the real inner work so they can build sustainable health habits that support both their goals and their emotional well-being.

Stay Connected:

Join me on Instagram: @coachcar_ https://www.instagram.com/coachcar_/

Web: https://www.creative-wholistics.com/

Download a Free Goal Setting Packet: https://www.creative-wholistics.com/pl/2148662510

Free Resources: https://www.creative-wholistics.com/resources

Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services

DISCLAIMER: This show is for educational purposes only. Carissa is not a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only. 

Ever wonder why it’s so hard to follow through on your goals—even when you really want them? In this episode, Carissa breaks down why "just staying motivated" isn't enough and how to finally close the gap between intention and action.

You’ll learn a powerful, real-life framework to turn your vision into action—without burning out, forcing it, or trying to hustle your way there. From identifying your deeper “why” to building habits that align with who you want to become, this episode is packed with mindset shifts, practical tools, and compassionate reminders that real change takes time, energy, and patience.

Whether you’re setting new health goals, navigating a busy season, or just trying to stay consistent—you’ll walk away with the clarity and confidence to take your next step.

In this episode:

- Why most people don’t follow through on their goals

- How to break big goals into realistic, doable steps

- Why identity-based habits are the secret sauce

- How to reflect, reset, and stay grounded in real life

- What to do when motivation fades

This one’s for the visionaries who are ready to do something with all that inspiration.

Download your Goal Setting Packet for free!  https://www.creative-wholistics.com/pl/2148662510  

Join me on Instagram: @coachcar_ https://www.instagram.com/coachcar_/

Web: https://www.creative-wholistics.com/

Book a Session: https://my.practicebetter.io/#/5fb53e672a98231248274b2f/bookings?step=services 

Simply Sensitivity Comprehensive Food, Toxic Metals, Gut Health test: https://simplyhealthchecks-us.sjv.io/c/6094552/1268418/15605 

DISCLAIMER: This show is for educational purposes only. Carissa is not a doctor, therapist, or medical professional. The information in this show is not meant to diagnose or treat any health condition. It is meant for entertainment and educational purposes only.