Strong Is a Mindset

That old photo where you looked amazing might be lying to you. You know the one - where your arms looked defined, your waist looked tiny, and you got compliments everywhere you went. The photo that makes you think, "I want that body back," while forgetting that you were actually exhausted, hungry, and missing out on life just to maintain it.

This disconnect between looking good and feeling terrible is something I see constantly in my coaching practice.

Tune in this week to discover why your brain tricks you into wanting a body that made you miserable, and more importantly, how to create a version of yourself that both looks good and feels amazing.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/165

This episode tells the powerful story of a client who transformed not just her body, but her entire approach to life after a single dinner changed her perspective. After years of yo-yo dieting and trying programs like Optavia, she came to coaching wanting something different.

Listen in this week to hear exactly what happens when someone decides their own opinion matters most. Her story demonstrates that real, lasting change isn't about willpower or perfection. It's about becoming someone who sticks to the commitments they make to themselves.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/164

The disconnect between wanting to exercise, eat better, or sleep more and actually doing it can feel incredibly frustrating. You know these things matter, you genuinely want them in your life, but somehow they keep getting pushed aside.

Listen in this week to learn how to recognize the difference between "I don't have time" and "This isn't a priority right now," and why that distinction gives you back your power. Most importantly, you'll learn practical ways to start aligning your daily choices with your true priorities, even if it means making uncomfortable trade-offs.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/163

That window between getting home from work and going to bed can feel like clocking into a second full-time job.

The second shift - your role as mother, wife, pet parent, chauffeur, chef, and manager of all the things - is emotionally charged and exhausting. You're physically tired from your day, legitimately hungry from meals eaten hours ago, and experiencing mental whiplash from switching between your structured work role and the emotional labor of caregiving. Add decision fatigue from making thousands of choices throughout the day, and it's no wonder your brain defaults to takeout, cereal, or wine and popcorn.

Tune in this week to learn practical strategies to transform this chaotic time into something more manageable and grounded.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/162

Have you ever noticed how exhausting it is to fight against your emotions?

Whether it's trying to resist a craving, suppress anxiety, or push through difficult feelings, the constant battle is draining. And here's the truth: fighting against discomfort actually makes things harder. But what if there was another way?

This episode was inspired by a surprising conversation with my 12-year-old son after his first 5k race, where a simple statement captured something profound about how we handle discomfort in every area of our lives.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/161

Have you ever noticed how easily we break promises to ourselves?

Maybe it's the workout you swore you'd do this morning, the meal prep you planned for Sunday, or the evening routine you promised to stick to. Each time we break these promises, we're doing more damage than we realize. It's not just about the missed workout or the skipped meal prep – it's about the relationship we're building with ourselves.

If you've ever felt stuck in a cycle of making and breaking promises to yourself, this episode is your roadmap to breaking free.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/160

White-knuckling through food cravings is what happens when you try to manage an urge by force alone, without any skill, strategy, or self-awareness to back it up. It's holding on with all your might and hoping the urge ends, treating every craving like a threat that must be shut down immediately.

Join me this week to discover how to be in the presence of a food urge without needing to fight it, fix it, or feed it. You'll hear how real growth happens when you stop white-knuckling through your cravings, and I share practical tips that will help you transform your relationship with cravings from a battle into peace.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/159

The post-vacation spiral is real. The guilt about what you ate, the dread of your inbox, the feeling that you need to "make up" for enjoying yourself... it's exhausting, and it's not serving you. So before you reach for that juice cleanse or promise yourself double workouts for the next month, let's talk about what you really need right now.

Join me this week to learn how your current vacation re-entry mentality might be working against you, and how to re-establish your habits without going to extremes or starting over. You'll learn why the first 48 hours after vacation set the tone for your entire re-entry and how to use them wisely, and what to do with those big realizations that often surface during time away.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/158

The strength training world is buzzing with conflicting advice about protein timing, carb loading, and whether you need to eat in a surplus to see results. With influencers pushing everything from 1.4 grams of protein per pound to keto approaches for muscle building, it's no wonder so many women feel confused about what actually works.

This week, I'm breaking down exactly what you need to know about eating to build muscle.

We'll look at what the research actually says versus what's become accepted practice in the fitness world, and I'll also address the biggest misconception I see with my clients: the fear that eating carbs while lifting will make them gain fat.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/157

Stress happens. Progress vanishes. Or at least it feels that way.

This episode is about what happens when something in your life makes it feel like all the coaching, all the mindset work, all the new pathways you've laid just disappear.

Join me this week as I remind you that the work isn't about never falling off track. It's about remembering how to get back on track and doing it with more grace and awareness and compassion each time.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/156