Strong Is a Mindset

Have you ever wondered why you keep doing the things you know aren't helping you? Sometimes the hardest habits to change are the ones we understand really well but keep repeating anyway. We know what we want to do differently, we know the habits that would move us closer to our goals, and yet… we still find ourselves doing the same things over and over. In this episode, I share a coaching story about a client who ate a banana pastry at work even though she doesn't even like bananas. But the truth is, the pastry wasn't really the problem. It was just a clue that there was something deeper going on underneath. Get full show notes, transcript, and more information here: https://carriehollandmd.com/214 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

How often do you catch yourself arguing with reality? Maybe you keep questioning your decisions, wishing things were different, or waiting for someone else's approval before moving forward. That energy can keep you stuck… even when you know what's true deep down. In this episode, I share the truths I've stopped arguing over the years - the ideas I kept resisting, debating, or wishing weren't true. From leaving medicine and building a coaching business, to family decisions and personal boundaries, I explain why accepting reality instead of arguing with it is the key to gaining agency over your life. Get full show notes, transcript, and more information here: https://carriehollandmd.com/213 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Evenings can feel like a tipping point: one moment your day is going fine, and the next thing 8pm hits and you're reaching for the Goldfish crackers. It's easy to blame the evening for snacks appearing or workouts getting skipped, but what if the real issue has been building all day? In this episode, I explain why the problem usually isn't your evenings at all. Instead, evenings are just the point where you notice that your mental, emotional, and physical capacity has been quietly draining throughout the day. I break down how decision fatigue, constant problem-solving, and caring for others add up, and how to recognize the real source of those late-day challenges. You'll discover strategies to stop blaming willpower, how to intervene before fatigue hits, and practical ways to structure your day to set your evenings up for success. Get full show notes, transcript, and more information here: https://carriehollandmd.com/212 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Do you ever pause and wonder, "Am I getting too comfortable?" Maybe your routines feel easy, your workouts are predictable, or your healthy habits no longer push you, and it leaves you questioning whether progress is slowing or your edge is slipping. In this episode, I explore the tension between comfort and growth. You'll hear why feeling calm or steady can sometimes trigger self-doubt, how high-achieving women interpret ease as a sign of slipping, and why this feeling often signals that your nervous system is stable rather than that you're failing. Get full show notes, transcript, and more information here: https://carriehollandmd.com/211 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Ever feel convinced there's one missing piece - the perfect diet, workout, supplement, or planner - that will finally make everything click? What if the reason you feel stuck isn't that you're missing information, but that you're so focused on finding the next answer that you overlook what's already working right in front of you? In this episode, I pull apart the urge to search for "the thing" that will solve everything. I explain why that search often gives a false sense of progress, how it can distract you from practicing the habits that already help, and why the most effective changes aren't always exciting. Get full show notes, transcript, and more information here: https://carriehollandmd.com/210 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Have you ever caught yourself saying, "That's just the way I am" when it comes to habits, reactions, or personal patterns? On the surface, it might feel like self-knowledge, but often it quietly limits what you think is possible and keeps you stuck in the same behaviors, day after day. Listen in to learn how to distinguish between identity and behavior, challenge limiting self-statements, and create actionable steps for growth. You'll discover how to spot patterns that feel permanent, shift your language to open possibilities, and take small, deliberate actions that allow your habits and mindset to evolve over time. Most importantly, you'll learn that change is possible and your "just the way I am" label doesn't have to define you. Get full show notes, transcript, and more information here: https://carriehollandmd.com/209 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Do you feel stuck in your health and fitness, trying all the "right" strategies, and yet, you aren't seeing the results you hoped for? Sometimes, the biggest shifts don't come from adding more - more workouts, more rules, more tracking - but from stopping the things that quietly hold you back. In this episode, I'm sharing five things I personally stopped doing that made me healthier. None of them were overnight transformations or drastic life overhauls. Instead, they were small, intentional shifts in mindset and behavior. Get full show notes, transcript, and more information here: https://carriehollandmd.com/208 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Do you ever find yourself saying yes to something you don't actually want to do, simply because you feel like you should? That invitation, request, or expectation can quickly feel like a requirement, leaving you exhausted, resentful, and disconnected from what you actually want. Why does this happen, and how can we navigate it without guilt taking over? In this episode, I explore the difference between invitations, expectations, and obligations, and why so many high-achieving women blur these lines. I share how obligation quietly creeps in, turning optional things into mandatory tasks, and how that affects your time, energy, and peace of mind. This isn't about saying no to everything. It's about making intentional choices that align with your values, rather than defaulting to what you think you should do. Get full show notes, transcript, and more information here: https://carriehollandmd.com/207 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Do you find yourself thinking, "I really want to change, but now is not a good time" ? Whether it's changing habits, focusing on your health, or tackling big goals, it's easy to postpone yourself when life feels chaotic. But what if waiting for the "perfect moment" is what's keeping you stuck, rather than helping you? In this episode, I explore why so many women delay taking action until life supposedly calms down, why the feeling of readiness rarely appears, and how the pattern of postponing yourself can quietly become the status quo. I also share why starting while life is messy, busy, and imperfect is actually the path forward, and how postponing often protects you from discomfort… but at a hidden cost over time. Get full show notes, transcript, and more information here: https://carriehollandmd.com/206 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Have you ever found yourself in the middle of working toward a goal - whether it's building habits, improving your fitness, or changing your mindset - and suddenly the thought hits: "Maybe I should just quit"? That moment of frustration, doubt, or exhaustion can feel all-consuming, and it's often the place where change derails for so many high-achieving women. In this episode, I break down why wanting to quit is a completely normal part of the change process, and why it doesn't automatically mean you should stop. We explore the difference between emotional reactions and intentional decisions, the cultural pressure to see rapid results, and the hidden frustration of not feeling immediate progress. Get full show notes, transcript, and more information here: https://carriehollandmd.com/205 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Do you ever feel like you can't sit still, even when you finally have the time? Whether it's a moment on the couch, an evening at home, or a free weekend, your brain might be urging you to do one more thing, check one more box, or finish just one more task. What happens when rest feels uncomfortable instead of relieving? In this episode, I explore why high-achieving women struggle to slow down, why productivity becomes a form of emotional regulation, and how constantly pushing yourself starts to feel necessary, not optional. I share how internalized rules about usefulness and worth make stillness feel threatening, why rest is often delayed until complete exhaustion, and how even small pauses can feel impossible when your nervous system is wired for constant motion. Get full show notes, transcript, and more information here: https://carriehollandmd.com/204 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Are you helping because it's truly needed, or because stepping in has become your default? When you're the one who always notices, manages, follows through, and makes sure nothing falls through the cracks, helping can start to feel less like a choice and more like a responsibility you automatically absorb. In this episode, I'm breaking down over-helping: what it actually looks like, why so many high-achieving women fall into this pattern, and how constantly stepping in can quietly squeeze you out of your own life. While being thoughtful, capable, and dependable are incredible strengths, there's a point where helping too much becomes unsustainable and leaves you mentally, emotionally, and physically overextended. Get full show notes, transcript, and more information here: https://carriehollandmd.com/203 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

If your schedule gets thrown off, do your habits fall apart too? Whether it's travel, work deadlines, family chaos, or changing routines, it's easy to believe you need life to settle down before you can get back on track. But the truth is, life rarely slows down for long, and waiting for perfect conditions often keeps you stuck in a frustrating cycle of starting over. In this episode, I break down why being off your routine can feel so destabilizing, why perfectionism often makes it worse, and how thinking you need everything to calm down before you can succeed is one of the biggest mistakes you can make. Your routine will always ebb and flow, but that does not mean your habits have to disappear every time life gets messy. Listen in this week to learn how to stop using schedule disruptions as a reason to abandon yourself. I'll show you how to think in terms of possibility instead of impossibility, create realistic backup plans, stay flexible without giving up, and keep moving forward even when life feels unpredictable. Because lasting success is not about perfect routines, it's about learning how to stay steady through the inevitable waves of real life. Get full show notes, transcript, and more information here: https://carriehollandmd.com/202 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

How often do you find yourself overcomplicating your goals or spinning out when life stops cooperating with your "perfect" plan? We've all been there, thinking that if a habit feels hard or we're not making progress, that it must mean we're failing. What if, in those moments, the solution isn't about looking for a flashy new strategy? What if the most powerful tool you can have is a simple, steady principle to lean on when you're tired, emotional, and overwhelmed? Join me this week as I unpack five foundational pieces of advice that I come back to again and again in coaching sessions. These aren't just catchy mottos; they're the principles that shape how you navigate hard things and build a life that actually holds up in the real world. Whether you're managing stress, food, exercise, or career overwhelm, these truths are designed to cut through the noise and keep you in the game, especially on tough days. Get full show notes, transcript, and more information here: https://carriehollandmd.com/201 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Why does change feel so hard, even when you know exactly what to do? If you've ever thought that the answer is just a better plan, more motivation, or finally getting your timing right, you're not alone. But what if the reason things aren't changing has nothing to do with what you know… and everything to do with how you're showing up when things aren't perfect? In this episode, I'm reflecting on what I've seen after years of coaching and 200 podcast episodes, and I'm breaking down what actually creates change versus what people think will create change. Because it's not more information, it's not the perfect plan, and it's definitely not waiting for everything to line up. Real change happens in a much less flashy way, and it often looks very different from what most people expect. Listen in this week to learn what it really takes to change, even when life is busy, messy, and unpredictable. You'll hear why willingness matters more than motivation, how honesty helps you stop spinning in assumptions, and why repetition is the part most people underestimate. I'll walk you through how planning reduces decision fatigue, how self-trust is built through follow-through, and what actually leads to results over time. Get full show notes, transcript, and more information here: https://carriehollandmd.com/200 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Have you ever found yourself stuck in a mental tug-of-war when deciding what to eat or how to work out, all because the conditions aren't perfect? What happens when the plan doesn't go as expected and the pressure to get it exactly right starts to weigh on you? In today's episode, I'm diving into the small, everyday moments where the pressure of making the "right" choice can feel overwhelming, and why those moments often trip us up. If you've ever spiralled over a minor decision, like what to eat for dinner or whether to push through your workout when you're exhausted, this episode is for you. Tune in this week to learn how to take the pressure off your decisions, especially when the conditions aren't perfect. I unpack the difference between making a decision that aligns with your reality and getting caught in the pressure of perfection, and show you why it's not about getting it right every time, but about making a choice and moving forward with consistency. Get full show notes, transcript, and more information here: https://carriehollandmd.com/199 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

What does it actually mean to be "on track"? Is it perfect eating, zero missed workouts, and everything going exactly as planned… or is it something else entirely? In this episode, I'm unpacking why so many of you feel like you're constantly falling off track, even when you're doing a lot of things right. The truth is, most of the time, the issue isn't your effort. It's your definition. Listen in this week to learn why defining "on track" as perfect keeps you stuck in an on-off cycle, how all-or-nothing thinking and only counting your best days distorts your progress, and why the reset mentality adds more drama than it solves. Most importantly, you'll learn how to build a definition of "on track" that actually fits your life so you can stop starting over and just keep going. Get full show notes, transcript, and more information here: https://carriehollandmd.com/198 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Ever have a day or weekend where things feel a little off, and your first thought is, "Okay, now I need to get serious" ? That urge to tighten everything up, eat "perfectly," or push harder in your workouts can feel productive in the moment, but what if it's actually the thing keeping you stuck? In this episode, I'm breaking down the pattern of 'making up for it' - why it shows up so quickly after things don't go as planned, why it feels like the responsible thing to do, and what's really driving that urgency underneath the surface. Because most of the time, it's not about the food or the missed workouts. It's about what you're making it mean about you. Listen in to learn why overcompensating creates more instability instead of less, how it reinforces the all-or-nothing cycle with food and exercise, and why the urge to 'make up for it' is often about proving something to yourself. You'll also learn how to return to your baseline without turning it into a big reset, how to spot the difference between neutral action and repayment, and how building self-trust comes from responding steadily instead of reacting intensely. Get full show notes, transcript, and more information here: https://carriehollandmd.com/197 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Ever find yourself wondering if your workout counts unless it's intense enough? What if taking it easy is actually the key to long-term success? In this episode, I share my experience with the pressure to make every workout count and why easing up can actually be the best thing for your long-term fitness. It's not about pushing yourself to the limit every single time. It's about consistency and sustainability. Listen in to discover why showing up consistently matters more than pushing yourself to the extreme every time, why sometimes the best thing you can do is take it easy, and how shifting your focus from intensity to sustainability can help you stay on track long-term. You'll also learn how to let go of perfection, stop the comparison trap, and start honoring your body's needs instead of punishing it. Get full show notes, transcript, and more information here: https://carriehollandmd.com/196 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/

Strength training doesn't have to be complicated. But it can feel confusing when you're trying to figure it out on your own. Questions like how heavy you should be lifting, how to structure your workouts, or how to work toward a pull-up come up all the time. And in this episode, I answer some of the most common strength training questions I hear from my clients and coaching community so you can train with more clarity and confidence. Listen in this week to learn how to progress when the next dumbbell feels too heavy, how to know if the weight you're lifting is challenging enough, and how to protect your joints while still getting stronger. I'll also explain why soreness isn't required for progress, how long your workouts actually need to be, and how to structure your strength training across the week so it fits into real life. Get full show notes, transcript, and more information here: https://carriehollandmd.com/195 Follow me on Facebook and Instagram: https://www.facebook.com/carriehollandmd https://www.instagram.com/carriehollandmd/