Do you struggle with changing your eating habits? Do you try to overhaul everything at once, only to crash and burn?

I've been there. And what I've learned after years of coaching is that the key to lasting change is to start small. Pick ONE simple habit and nail it.

In this episode, I'm sharing 9 tools you can choose from to change your eating habits. From meal planning to increasing protein to tweaking your environment, these small shifts will add up to a big difference.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/139

Are you drowning in busyness with no time for yourself?

If so, it's time to re-evaluate. You can absolutely make time for your goals, but no one is going to just give that time to you. You have to make it happen.

In this episode, we dive into how your busyness is either helping or hurting you. I'll show you how being too busy may be one of your biggest barriers to taking better care of yourself. And most importantly, I'll help you turn this around so you can fit yourself into your own busy life.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/138

Do you ever tell yourself "it doesn't matter" when it comes to your habits?

I used to do this all the time - skipping workouts, indulging in treats, putting off tasks. After all, what difference could one small choice make?

But here's what I've learned: those small choices DO matter. Not because of their immediate impact, but because of the message they send to your brain about what kind of person you are. Tune into this week's episode to learn how to build unshakable self-trust through the power of tiny, consistent actions. It's time to stop telling yourself "it doesn't matter" - because it does.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/137

Have you been wanting to start strength training but don't know where to begin? Do you walk into the gym feeling intimidated by all the equipment and people who seem to know exactly what they're doing? I'm here to tell you that strength training is for everyone, and it doesn't have to be complicated or scary. We'll cover everything from how many days per week to train, to what exercises to prioritize, to how to choose the right weight for your goals. I'll also share some of my own experiences and mistakes I've made along the way so you can avoid them and feel confident walking into the weight room. Get full show notes, transcript, and more information here: https://carriehollandmd.com/136

Do you feel like you've tried every diet under the sun, but nothing seems to work for you long-term? Are you tired of the endless cycle of restriction, deprivation, and ultimately, weight regain? If you're nodding your head in agreement, then this episode is for you. You'll also learn practical strategies for overcoming these obstacles and creating a sustainable, enjoyable way of eating that supports your goals and fits seamlessly into your lifestyle. Get ready to say goodbye to short-term fixes and hello to lasting, transformative change. Get full show notes, transcript, and more information here: https://carriehollandmd.com/135

Do you ever feel like you're constantly punishing yourself with food and exercise? Do you find yourself justifying a treat because you worked out earlier, or forcing yourself to eat a salad to make up for indulging the night before? If this sounds familiar, it's time to redefine your relationship with diet and exercise. But there's good news: by shifting your perspective and focusing on how your choices make you feel instead of what they "earn" you, you can build a lifestyle that truly supports your wellbeing. I'll share practical strategies for breaking free from the diet-and-exercise trap and finding joy in the journey. Get ready to make peace with food and fitness once and for all! Get full show notes, transcript, and more information here: https://carriehollandmd.com/134

Do you dread the idea of dieting because it feels like an exercise in deprivation and misery? Are you convinced that losing weight means giving up all your favorite foods and feeling hungry all the time? I'm here to tell you that it doesn't have to be that way. Get ready to challenge your beliefs about dieting and discover a new approach to weight loss - one that allows you to eat foods you love, honor your hunger cues, and build a foundation for long-term success. With the right tools and mindset, you can make this journey work for you in a way that feels good both physically and mentally. Let's get started! Get full show notes, transcript, and more information here: https://carriehollandmd.com/133

Do you feel pressure to make big, sweeping changes in your life every January 1st? Are you tired of setting New Year's resolutions only to crash and burn a few weeks later? What if I told you the secret to lasting change is actually starting small?

Tune in this week to discover why the go-big-or-go-home mentality backfires when it comes to building new habits. By setting micro-goals and gradually building on your success, you will create a positive feedback loop that fuels long-term progress toward anything you want to create in your life.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/132

Do you want to make a change to your habits but don't know where to start? Are you tired of setting health and fitness goals but not achieving them? What if I told you that there are just three things you need to succeed at any habit change?

Tune in this week to discover three non-negotiables for successfully changing or creating new habits to support your health and fitness in the coming year.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/131

Join me as we explore why women often bear a disproportionate share of the holiday mental load and how striving for holiday perfection can lead to burnout and resentment. It's time to unpack the myth of the perfect holiday. I'll share some insights I've gained from coaching clients who are trying to do it all and do it flawlessly. But spoiler alert - perfect holidays are a fantasy, not reality.

On today's episode, I offer a reality check on what really matters to you during the holidays and pose some key questions to help you get clear on what's most important to you. Get ready to ditch the pressure to perform and discover a more joyful approach to the holiday season.

Get full show notes, transcript, and more information here: https://carriehollandmd.com/130