Strong as a Working Mom

Carrie Holland, MD, CPT

Are you a busy, high-achieving working mom who wants to lose weight, maintain a healthy body, or simply feel GOOD? This podcast is for you. You have two demanding jobs – one at work, and one at home. If in the process of landing your career and having a family, you’ve stopped taking care of yourself, let’s fix that, NOW. Each week, you’ll walk away with tools to make your wellness non-negotiable, no matter how busy you are. We’re going far beyond fitness to cover the real stuff: No more perfectionism. No more imposter syndrome. No more all-or-nothing thinking. Drop your negative self-talk, pick up your headphones, and prepare to change the way you eat, move, and (most importantly) think. This is not about a quick fix, but it IS about changing how you live your life so you can live in the body you want, with the mind to match. Join your host, Dr. Carrie Holland, MD, family physician, certified personal trainer, and certified life coach as she shares real, practical strategies that you can start using immediately to become stronger, inside and out. Learn more at carriehollandmd.com. read less
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Start Here: Welcome to Strong as a Working Mom!
06-07-2022
Start Here: Welcome to Strong as a Working Mom!
If you’re a high-achieving working mom who is burned out, busy, or tired, and you’ve had trouble losing weight, maintaining a healthy body, or simply feeling GOOD because you’re not eating, moving, or thinking in a way that supports you, Strong as a Working Mom will get you back on track. I’m Carrie Holland, and I’m a working mom, just like you. I used to overwork, overeat, and overanalyze EVERYTHING. I did all the things I thought a successful, high-achieving professional woman and mom was supposed to do, except take care of myself. That left me feeling totally stuck. That is, until I got tired of my own BS, took control over my thoughts, and changed my life. You can 100% do the same. If you’re ready to change the way you eat, move, and think so you can truly feel like the strong working mom that you are, this podcast is for you. No more perfectionism. No more imposter syndrome. No more all-or-nothing thinking. Drop your negative self-talk, pick up your headphones, and listen in as I share tools that will get you strong, inside and out. This is not about a quick fix, but it IS about changing how you live your life. Join me and discover how YOU are Strong as a Working Mom. Every Wednesday, I’ll be here, sharing my best actionable strategies and coaching with you. Follow the podcast today so you don’t miss an episode and visit me at carriehollandmd.com to learn more about how to have a Fit Life.
76. Setting Boundaries
5日前
76. Setting Boundaries
Setting boundaries with friends and family is not always easy, in fact, it’s quite hard. Your lack of boundaries can come at the cost of your time and energy, so it’s time to learn to set healthy boundaries with your loved ones!    Tune in this week to discover what boundaries are, how they work, and why they’re essential. I’m unraveling some common myths that you may believe about boundaries, and I’m showing you how to start communicating and living out your boundaries so you can actually enjoy every aspect of your life.   Get full show notes and more information here: https://carriehollandmd.com/76
75. Keeping Fitness Simple with Jordan Syatt
29-11-2023
75. Keeping Fitness Simple with Jordan Syatt
If you want to know how to keep fitness simple, you’re in the right place. I’m super pumped to introduce to you one of my own mentors: Jordan Syatt. Jordan started Syatt Fitness from his dorm room at the University of Delaware in 2011. Since then, he’s become a fitness industry expert, author, and all-around wise person who always keeps it real.   Tune in this week to discover why keeping things simple will create momentum on your fitness journey. We are discussing what self-efficacy looks like on your fitness journey, how to balance family life and fitness, and how to avoid overcomplicating the challenges you’ll face as you make your health a priority in your life.   Get full show notes and more information here: https://carriehollandmd.com/75
74: Navigating Holiday Eating
22-11-2023
74: Navigating Holiday Eating
It’s no secret that Thanksgiving is all about the food, which makes losing weight or even just maintaining your weight a real challenge. So, how do you stay on track during a non-stop season of parties all centered around food?   Tune in this week to discover some guardrails for staying on track with your health goals during the festive season while still enjoying yourself. I’m showing you how to stop resigning yourself to undoing all the progress you’ve made this year, and I’m giving you practical advice to prepare you to make decisions that are right for you during your food-filled Holiday gatherings.   Get full show notes and more information here: https://carriehollandmd.com/74
73: Change Your Words, Change Your Life
15-11-2023
73: Change Your Words, Change Your Life
The words you choose are a direct representation of what’s going on in your brain. So, if you listen to the words you’re currently using, are they empowering you to make a change, or are they keeping you stuck in patterns that aren’t serving you?   Whether you want to lose weight, feel stronger, have better relationships, or optimize any other area of your life, you first need to optimize your words. Tune in this week to discover how to choose words that help you create the life you want.   Get full show notes and more information here: https://carriehollandmd.com/73
72: Your Diet Doesn’t Matter
08-11-2023
72: Your Diet Doesn’t Matter
Your diet doesn’t matter because diets don’t actually work, especially long term. You might say you lost 20 pounds in a month doing keto or intermittent fasting. However, if that weight came back when you stopped dieting, did it really work?   Before you get the diet book, buy all the new foods, and place that order for meal replacement shakes, tune in this week to discover whether the diet you’re considering is actually the answer. You’ll learn a new way to go about choosing a diet that will actually work for you in the long term, addressing the root cause of your weight, instead of just tackling the symptoms temporarily.   Get full show notes and more information here: https://carriehollandmd.com/72
71: How to Get Unstuck
01-11-2023
71: How to Get Unstuck
If you feel stuck anywhere in your life, whether it’s as a parent, at work, or with your fitness, today’s episode is for you. This tends to happen to people I meet through my work as a coach. They’re smart, driven, creative, passionate people who want more for their lives, and they don’t know where to turn in getting unstuck.   Discover how to get unstuck when you don’t know how to bring more passion and empowerment to your life. I’m showing you how your brain is keeping you stuck, not the circumstances of your life, and most importantly, I’m showing you how to break free from the cycle of feeling stuck so you can create what you really want and start moving forward.   Get full show notes and more information here: https://carriehollandmd.com/71
70: How to Lose Weight without Counting Calories
25-10-2023
70: How to Lose Weight without Counting Calories
Using tracking apps to count your calorie intake can definitely be eye-opening if you’ve never done it before. However, you don’t have to count calories to lose weight. The truth is, people have always been able to lose weight without tracking apps, and if you're interested in learning how, you’re in the right place.   Discover how to lose weight without counting calories. I’m sharing two main ideas that will guide you in stopping overeating, as well as some small and subtle but impactful shifts you can make as part of your daily routine so you can begin losing weight.   Get full show notes and more information here: https://carriehollandmd.com/70
69: When You Fall off the Wagon: 3 Steps to Recover
18-10-2023
69: When You Fall off the Wagon: 3 Steps to Recover
One question that I get fairly regularly is: How do you recover after you’ve fallen off the wagon? When you start a new habit or create a plan for yourself, it’s inevitable that you’ll mess up and go off plan, whether that’s with your exercise, nutrition, or any habit you’re trying to maintain. We’re humans. We’re going to stumble. What matters is how we get back up.   Discover what to do when you go off plan, stumble, fall off the wagon, or whatever you want to call it. I’m walking you through the three steps to overcoming a lapse in judgment, showing you how to start owning the mistakes that lead to going off plan, and how to learn from every mistake you make.   Get full show notes and more information here: https://carriehollandmd.com/69
68: Building Muscle: Dos and Don'ts
11-10-2023
68: Building Muscle: Dos and Don'ts
Building muscle is a goal many of my listeners have, but there are some common mistakes I see people making over and over. Today, I’m discussing the common muscle-building mistakes that are stopping you from getting the results you want, and I’m giving you practical workout tips backed by scientific data that will help you get the most out of your strength training, and show you visible results faster than what you’re doing right now.   Get full show notes and more information here: https://carriehollandmd.com/68
67: The Healing Power of Exercise
04-10-2023
67: The Healing Power of Exercise
Exercise can be healing, if you allow it. Movement can transform you way beyond just working out your heart, lungs, booty, or any other part of your body. If you’ve never had the pleasure of experiencing the mental and emotional benefits of exercise, I’m laying them out here on the podcast.   Discover how to use exercise and movement to support your mental health. I’m showing you how to use exercise to work through all the junk crowding your brain, how using movement as a method of processing your emotions changes everything, and some simple practical tips to get you started.    Get full show notes and more information here: https://carriehollandmd.com/67
66: The Secret to Changing Your Habits
27-09-2023
66: The Secret to Changing Your Habits
If you have trouble following through on your habits, you’re in the right place! In today’s episode, I’m sharing a concept to help keep you on track with your habits. Practicing this skill will keep you from veering off your plan, skipping out on your commitments, and allow you to be honest with yourself so you can move toward the lifestyle you really want.   Discover how to stay in the game and be aware of how your brain is responding as you try to form new healthy habits. I’m showing you why old habits are so difficult to drop and how to stay present in your brain as you build new patterns in your life.   Get full show notes and more information here: https://carriehollandmd.com/66
65: Weight Loss Made Possible
20-09-2023
65: Weight Loss Made Possible
If you’re quick to say, “I can’t…” when it comes to exercise, eating well, or making any change for that matter, I’m here to help you flip the script. I’ve evolved a concept over time that has opened the doors to change for myself, and it’s been the key to losing weight for many of my clients: thinking in terms of possibility.   Discover how to kickstart your nutrition and exercise by thinking in terms of possibility. I’m showing you how to identify the thoughts that keep you stuck in unhealthy patterns, and how to find a more helpful filter for your thoughts to show you that whatever you want to change in your life is really possible.   Get full show notes and more information here: https://carriehollandmd.com/65
64: The Secrets to Sustainable Weight Loss
13-09-2023
64: The Secrets to Sustainable Weight Loss
If you’re committed to your weight loss, there are some hard truths you need to be aware of. I'm giving them to you straight this week to set you up for success. These hard truths come from recent observations from coaching sessions, inspired by the fantastic results some clients are getting, and the common themes I’m noticing.   Discover what it really takes to lose weight and change your relationship with food. I'm sharing the common mistakes people make in the pursuit of weight loss and showing you how to adjust your thoughts so you can create long-term, sustainable change in your life.   Get full show notes and more information here: https://carriehollandmd.com/64
63: How to Feel Better than Fine
06-09-2023
63: How to Feel Better than Fine
When we pick apart the word fine, what does that really mean? It’s a word that we use as a placeholder. It’s a knee-jerk response, and the belief that we’re fine keeps us from becoming the next best version of ourselves. If you’re tired of feeling just fine, tune in and let me help you do something about it.   Discover how to change your life into something better than what you are accepting and why you don’t have to settle for a career, a relationship, a body, or a life that is just fine. I’m showing you why fine is an easy word to think and say, how to identify when you don’t actually feel fine, and what changes when you stop settling for good enough in your life.   Get full show notes and more information here: https://carriehollandmd.com/63
62: The Truth About Emotional Eating
30-08-2023
62: The Truth About Emotional Eating
Do you consider yourself an emotional eater? Well, you might be surprised to know that we are all emotional eaters. When we eat for any reason other than hunger, we are emotionally eating. This may sound like a stretch, but this is a truth that needs to be acknowledged if we want to create real habit changes around the way we eat.   Tune in this week to discover the truth about emotional eating. I’m sharing what emotional eating is and the typical characteristics versus eating out of true physical hunger. I’m showing you how to start using your true physical hunger to guide your eating, and a simple method to stop emotionally overeating.   Get full show notes and more information here: https://carriehollandmd.com/62
61: 6 Simple Habits to Change Your Health
23-08-2023
61: 6 Simple Habits to Change Your Health
Changing up your life isn’t easy, that’s often what prevents people from getting started. But if you can implement just one of my suggestions that I'm sharing with you in this episode, you’ll be on the path to creating real long-term change around your health, weight, and strength.    This week, I’m sharing 6 super-simple habits that you can start implementing today, so you can begin losing weight and sustainably living a healthier life, both now and in the future.   Get full show notes and more information here: https://carriehollandmd.com/61
60: How to Deal With Your Trigger Foods
16-08-2023
60: How to Deal With Your Trigger Foods
If you want to know how to manage yourself around foods that trigger overeating for you, you’re in the right place. There are two different approaches you can take: moderation or abstinence. I’m explaining the pros and cons of each method on today’s episode.   I’m discussing what it looks like when you moderate your exposure to your trigger foods, the potential issues you might encounter, and my tips for successfully moderating your consumption. Additionally, I’m sharing the other option: abstinence. Learn why abstaining isn’t about restriction and deprivation, and how to make a deliberate choice about how to approach your trigger foods.   Get full show notes and more information here: https://carriehollandmd.com/60
59: Comparing Weight Loss, Strength, and Health
09-08-2023
59: Comparing Weight Loss, Strength, and Health
Weight loss, strength, and health are not one and the same. For my clients, losing weight is often a goal, but it isn’t always. You might be happy with your current weight, but you want to look more muscular. On the other side, you might feel strong physically, but not particularly healthy, or any of the shades of gray in between.   I break down weight loss, strength, and health, helping you get clear on the important distinctions between them. I’m showing you how to decide which goals or which combination is most important to you, so you can start focusing your efforts appropriately.   Get full show notes and more information here: https://carriehollandmd.com/59
58: A Backup Plan for New Habits
02-08-2023
58: A Backup Plan for New Habits
If you’re struggling with following through on the habits you want to develop, I have one simple sentence to help you. It is a mantra that has helped me adopt new habits.    Discover the power of this sentence for inner peace when you're struggling to create new habits: "Something is better than nothing." I'm sharing why something is always better than nothing and how to use this idea to start changing your habits and forming new ones that serve you in the life you want to live.   Get full show notes and more information here: https://carriehollandmd.com/58
57: 5 Things Successful Dieters Do
26-07-2023
57: 5 Things Successful Dieters Do
Do you want to know how to succeed at weight loss? Discover the five characteristics of people who are successful in their weight loss efforts. I'm sharing why you need a plan to lose weight, how to stick to the plan, and why following the plan perfectly isn't the goal here. Instead, it's all about how you take ownership of your decisions and get back on track.   Get full show notes and more information here: https://carriehollandmd.com/57