Podcast
Strong Is a Mindset
This podcast helps smart, busy women like you build a strong body AND a strong mind by leveraging the power of three essential habits: Eating, Moving, and most importantly, Thinking.
Join me. I'm Carrie Holland, a family physician, certified personal trainer, certified health coach, and certified life coach. Each week, I'll share tools and concepts to help you optimize both your habits and your mindset. My goal is to help you be strong – inside and out.
I take the science (which is plentiful and often confusing) and pare it down to give you what you need to know in order to build muscle, lose fat, exercise, eat healthy, and more. No big words or doctor-speak; I keep fitness simple.
Beyond that, we're going to uplevel your mindset so that changing your lifestyle is possible. Often, you know what you need to do, but you're not doing it – I've got you covered. While I want you to have a strong body, your mindset matters most. If obstacles like perfectionism, all-or-nothing thinking, lack of self-confidence, or being too busy are getting in the way of you taking action, let's fix that. Because when you take care of yourself – mentally and physically – everyone around you wins. Especially you.
Come hang out for the fitness advice. Stay for the guidance that will help you change the way you think.
Because strength starts from within. Welcome to the Strong Is a Mindset podcast.
Learn more at carriehollandmd.com.
- Episodes
- 228
- Releases
- Weekly
- Typical length
- 25 min
- On air since
- 2022
- Latest episode
- 6 days ago
Episodes
228 episodes, newest first
-
28 min
227. You're Eating Well and Exercising. So Why are You Gaining Weight?
Show notes
You're eating well, exercising regularly, and putting in the effort. So why is your weight still creeping up?
I've had this conversation with so many women who feel like they're doing all the right things but aren't seeing the results they expect. And while it's easy to wonder whether you need a new diet, a different workout, or another strategy, sometimes the answer is hiding in the habits you already have.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/227
Follow me on Facebook and Instagram:
-
27 min
226. Stop Starting Over: Why Getting Back to It Is a Skill
Show notes
When something doesn't go according to plan, do you get back to what you were doing, or does one setback turn into weeks of starting over? A missed workout, an unplanned meal, or a few days off your routine can quickly become something much bigger than the original setback.
In this episode, I talk about the part of consistency we don't pay enough attention to: what happens after we don't follow through. We'll explore why setbacks can turn into judgments about ourselves, how being hard on ourselves can make it harder to get back to our habits, and what it actually means to take responsibility when things don't go as planned.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/226
Follow me on Facebook and Instagram:
-
22 min
225. Who Says You Have to Do It That Way? When Strategies Become Rules
Show notes
Have you ever found yourself convinced that there's one specific way you have to do something to reach your goal? Maybe it's the way you eat, the way you exercise, or the routine you follow. But somewhere along the way, a strategy that was supposed to help you starts feeling like a rule you're not allowed to break.
In this episode, I'm talking about what happens when strategies become rules. We'll explore why something that works for one person can start feeling like the only option, how we turn helpful ideas into rigid rules, and why following a rule perfectly doesn't always mean you're actually moving closer to your goal.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/225
Follow me on Facebook and Instagram:
-
22 min
224. Not Enough Doesn't Mean Pointless: Why Small Actions Still Matter
Show notes
Have you ever skipped something because the version you could do didn't feel like it counted? Maybe you didn't have time for your full workout, couldn't make the perfect meal, or couldn't follow your routine exactly the way you planned. When the ideal version isn't possible, it can be surprisingly easy to decide that doing anything smaller is pointless.
In this episode, I explore why small actions can feel so frustrating when they don't create the full result we want. We'll talk about why five minutes of exercise isn't the same as a complete workout, but why dismissing those five minutes completely may be the thing keeping you stuck.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/224
Follow me on Facebook and Instagram:
-
32 min
223. The Gap Between What You Want and What You're Willing to Do
Show notes
Wanting a result is easy when you picture the outcome. The stronger body, healthier habits, new career, or next big goal all sound exciting. But what happens when the process required to get there feels inconvenient, uncomfortable, or just not worth the cost?
In this episode, I talk about the gap between what you want and being willing to do what it takes to pursue it. We'll explore why the process often looks very different from the outcome we imagine, why considering a change isn't the same as consistently practicing it, and how to tell whether the path you're resisting is actually necessary or just the only path you've considered.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/223
Follow me on Facebook and Instagram:
-
31 min
222. Is It Really the Wrong Time? How to Tell Strategy From Avoidance
Show notes
Sometimes choosing not to do something is exactly the right decision. Other times, the reasons we give ourselves for waiting, researching, or putting something off are helping us avoid something uncomfortable. The tricky part is that both can look exactly the same from the outside.
In this episode, I share a conversation that made me question whether some of my own decisions were truly strategic or if I was avoiding discomfort. We'll explore why having a legitimate reason doesn't always tell the full story, and why understanding what is driving a decision matters more than the decision itself.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/222
Follow me on Facebook and Instagram:
-
27 min
221. When It Feels Like Your Body Is Broken: Adjusting to Injury and Illness
Show notes
When your body stops doing what it used to do, it can be easy to wonder what went wrong. Maybe workouts that once felt normal suddenly need modifications, recovery takes longer, or an injury forces you to change the way you move. And before you know it, a temporary limitation starts feeling like proof that your body is failing you.
In this episode, I talk about what happens when injuries, illness, or changes in your physical capacity force you to adjust how you exercise. We'll explore why adapting your workouts can feel so much harder emotionally than it seems practically, and why losing access to a type of movement you love can feel like losing a part of yourself.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/221
Follow me on Facebook and Instagram:
-
28 min
220. When There's Always Something: You Don't Have to Fit It All In
Show notes
When one thing gets handled and something else immediately takes its place, it can start to feel like you're never actually catching up. You make the plan, organize the schedule, and try to get ahead, but somehow, there's always something else needing your attention.
In this episode, I talk about why overwhelm isn't always a sign that you're disorganized or doing something wrong. Sometimes it's a sign that the demands on you have outgrown the time, energy, and mental space you have available.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/220
Follow me on Facebook and Instagram:
-
24 min
219. You Ate Healthy - So Why Aren't You Satisfied?
Show notes
A meal can check all the boxes: vegetables, protein, whole foods, and all the things you've been told a "healthy" meal should include. So why do you sometimes find yourself searching for snacks an hour later?
In this episode, I share a coaching story about a client who completely changed her lunches but still found herself thinking about food and reaching for snacks throughout the afternoon. We'll talk about why a meal can look healthy on paper but still leave you hungry, and why paying attention to what happens after you eat can give you valuable information about what's working and what needs adjusting.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/219
Follow me on Facebook and Instagram:
-
26 min
218. The Tool Is Working (Just Not the Way You Expected)
Show notes
Have you ever used a tool that helped, but still wondered why the desire, discomfort, or old thought didn't go away? Maybe you practiced the new thought, paused before reacting, or made a plan, but the hard part was still there. How do you know if the tool is actually working?
In this episode, I talk about why we often misunderstand what tools are designed to do. We expect them to eliminate the struggle completely, but effective tools don't always make the uncomfortable thoughts, feelings, or desires disappear.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/218
Follow me on Facebook and Instagram:
-
27 min
217. You Don't Have to Get Your Whole Life Together: Solve the Problem You Actually Have
Show notes
Have you ever noticed how one small thing not working can suddenly turn into a plan to fix your entire life? Maybe dinner feels chaotic, your workouts have slipped, or your schedule feels overwhelming, and before you know it, you've decided you need to become a completely different person. But what if the problem isn't that your whole life needs a reset?
In this episode, I talk about why one specific problem can quickly become a whole life improvement project and why that makes it so much harder to move forward.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/217
Follow me on Facebook and Instagram:
-
24 min
216. Are You Solving the Wrong Problem? Why the Same Struggles Keep Showing Up
Show notes
Have you ever looked around and thought, "Why does this keep happening to me?" Maybe it's a different job, a different workout, a different diet, or a different plan, but somehow you keep ending up in the same place. The circumstances change, but the frustration feels strangely familiar.
In this episode, I share a coaching story about a client who changed jobs hoping to find a better fit, only to find herself experiencing many of the same frustrations again a few months later. But this isn't really about jobs. It's about what happens when we keep changing our circumstances without stopping to ask what might be following us from one situation to the next.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/216
Follow me on Facebook and Instagram:
-
20 min
215. Health Isn't Copy and Paste: Why Someone Else's Routine Won't Work for You
Show notes
How often do you watch someone share their morning routine, workout plan, or what I eat in a day videos and think, maybe I should just do what they're doing?
This week, I talk about why copying someone else's routine rarely works the way we hope. Join me today to learn why someone else's healthy habits may not translate to your life, how to focus on the principles behind the routines you admire, and why building your own approach is what creates lasting change. We'll explore how to stop chasing the perfect routine, understand what actually drives your choices, and create habits that fit your life instead of trying to force yourself into someone else's.
Get full show notes, transcript, and more information here: https://carriehollandmd.com/215
Follow me on Facebook and Instagram:
-
21 min
214. It's Never About the Pastry: Why You Keep Doing Things You Know Aren't Helping
Show notes
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:
-
23 min
213. What Happens When You Stop Arguing with Reality
Show notes
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:
-
21 min
212. Your Evenings Aren't the Problem - Why Everything Falls Apart at the End of the Day
Show notes
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:
-
20 min
211. Am I Getting Too Comfortable? Why Worrying Less Is a Good Sign
Show notes
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:
-
25 min
210. What if Nothing Is Missing? Why We Keep Looking for 'The Thing'
Show notes
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:
-
22 min
209. The Problem with 'That's Just the Way I Am.'
Show notes
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:
-
28 min
208. 5 Things I Stopped Doing to Get Healthier
Show notes
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:
Fitness lists
More Fitness shows picked out from the charts
More in Fitness
Placed highest on Apple Podcasts' Fitness chart right now
