Strong as a Working Mom
Health & Wellness Podcasts
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.
Location:
United States
Genres:
Health & Wellness Podcasts
Description:
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.
Language:
English
Website:
https://carriehollandmd.com/
Episodes
97. Managing Working Mom Guilt
5/1/2024
In the group I run for physician moms and in my coaching sessions, there’s one topic that comes up regularly: working mom guilt. I struggle with this guilt myself from time to time, so we’re diving deep into it in today’s episode and I’m addressing it directly by giving you concepts and strategies for dealing with working mom guilt.
Tune in this week to discover some useful ideas, tips, and strategies to make working mom guilt less of an obstacle for you in your life. I discuss the deep societal conditioning women and girls receive around having both a career and a family, and you’ll learn what you can to start easing the pain and discomfort of your working mom guilt.
Get full show notes and more information here: https://carriehollandmd.com/97
Duration:00:29:57
96. Creating Your Morning Exercise Routine
4/24/2024
One thing I hear from listeners and clients alike is that they want to become morning exercisers. For some people, morning exercise just does not work. Whether it’s because of your work schedule, your kids, or just personal preference, this episode isn’t about why you should be a morning exercise person, but rather, I’m here to reinforce the importance of finding a time of day that works for you, so you can get your exercise in consistently.
Tune in this week as I make the process of transitioning to morning exercise as easy and painless as possible for you. I give you practical tips and tools for making morning exercise your new reality, and I even show you how to take into consideration what your new morning exercise routine means for the rest of the people in your life, like your family.
Get full show notes and more information here: https://carriehollandmd.com/96
Duration:00:35:15
95. Changing Your Diet: Your Family’s Response
4/17/2024
When you start changing the foods you’re eating, there’s a chance that the people you live with will not be happy about the new regime. So, this week, I address some of the most common hiccups people encounter when undergoing these changes, and I detail the impact this switch-up can have on both you and your family members.
In this episode, I show you how to understand the rhythm of your home, you’ll learn how to anticipate the problems that will result from your lifestyle change, and I give you practical strategies to make these difficult situations less complicated and painful when they come up.
Get full show notes and more information here: https://carriehollandmd.com/95
Duration:00:29:24
94. 8 Muscle Building Myths Debunked
4/10/2024
Getting strong, losing weight, and building muscle is simpler than you might think. But, while there is a boatload of fitness information at your fingertips, too much of it isn’t based in science or truth. So, on today’s show, I’m debunking some of the most common and most damaging muscle-building myths that could be stopping you from actually getting stronger and fitter.
Tune in this week as I pull apart the most common muscle-building and fat-loss questions I get asked, and give you a dose of truth. The information I share today is based on the best science available, and all of it will help you build muscle, get the appearance you want, and make informed decisions around your workouts.
Get full show notes and more information here: https://carriehollandmd.com/94
Duration:00:30:37
93. A Simple Tool for Sticking to Your Habits
4/3/2024
I’ve been working through a concept with a number of clients recently to make creating new habits easier: your keystone habit. Your keystone habit is one habit that, if you stick to it, makes sticking with your other habits easier, and keeps you on track toward your health and fitness goals.
Tune in this week to discover what your keystone habit is, and how it helps you stick to all your other habits. I share how to find your specific keystone habit, and you’ll learn how to make your keystone habit a non-negotiable.
Get full show notes and more information here: https://carriehollandmd.com/93
Duration:00:31:35
92. How to Make Fitness a Way of Life
3/27/2024
How do you make eating healthier, more exercise, and increased fitness a way of life for yourself? When you make fitness your lifestyle, the habits that support you become automatic, and I’m showing you how to start making this a reality in your own life.
Tune in this week to discover how to make fitness a way of life. I’m sharing why fitness isn’t created by fad diets and 30-day challenges, and instead, I’m showing you how to make the kinds of decisions every day that make fitness, exercise, and healthy eating a part of your everyday life.
Get full show notes and more information here: https://carriehollandmd.com/92
Duration:00:26:47
91. Body Recomposition: Losing Fat While Building Muscle
3/20/2024
If you want to lose fat while building muscle at the same time, this episode is for you. We’re talking about body recomposition today and how you can change what your body is made of, simply put: how you can build muscle while you also lose fat. No matter what your current strength level, fitness level, or age, you can start the process of body recomposition today!
Tune in this week to discover what body recomposition is, how it works, and what you need to do in order to achieve body recomposition. I’m discussing how the baseline for good health has shifted away from just losing weight and getting smaller, and you’ll learn exactly how you can get started with body recomposition: losing fat while building muscle.
Get full show notes and more information here: https://carriehollandmd.com/91
Duration:00:36:21
90. How to Get Out of Indecision
3/13/2024
Are you wasting your time stuck in indecision? If you have trouble making decisions, whether that’s about your diet, exercise plan, your future, or anything in your life, let me help you out.
Tune in this week to discover the most common reasons you might get trapped by indecision, and what you can do about it. You’ll learn how to move away from indecision, so you can start moving toward your goals.
Get full show notes and more information here: https://carriehollandmd.com/90
Duration:00:33:51
89. If You’re in a Hurry to Lose Weight
3/6/2024
When you set out to lose weight and start making big changes to your habits and lifestyle, you want to see results fast. But when you don’t see quick results, you might start to doubt the process and wonder if something isn’t working. If you’re in a hurry to lose weight and you’re starting to feel impatient, this episode is for you.
Tune in this week to discover what’s driving your impatience around losing weight. We’re discussing why it makes total sense that you’re feeling impatient about your weight loss goal, and you’ll learn what to do when impatience sets in.
Get full show notes and more information here: https://carriehollandmd.com/89
Duration:00:38:53
88. Your Guide to 3 Weight Loss Tools
2/28/2024
We live in a time of endless gadgets and apps that can help you change the way you live your life. Many of you may already be experimenting with using these kinds of devices on your own fitness journeys, so it’s time to talk about how we can all use these tools to really optimize our lives.
Tune in this week to discover the tools my clients and I use to optimize our lifestyles, and how they could help you on your own fitness journey. You’ll learn how to use these lifestyle optimization devices for yourself, but I’m also pointing out how you might be unknowingly using these tools against yourself, to the detriment of your health, fitness, and overall enjoyment of life.
Get full show notes and more information here: https://carriehollandmd.com/88
Duration:00:33:18
87. How to Manage Your Weekend Eating
2/21/2024
Weekdays turning into weekends can feel like a vicious cycle of two steps forward and one step back. So, what do you do when the weekend hits and you go off plan?
If weekends are keeping you from reaching your health and fitness goals, this episode is for you. Tune in this week to discover why eating off plan on the weekend is enough to undo all of your hard work from Monday through Friday, and what you can do about it.
Get full show notes and more information here: https://carriehollandmd.com/87
Duration:00:29:26
86. 8 Tips for When You Don’t Feel Like Exercising
2/14/2024
You know you should be exercising because it’s good for your brain and body, but what do you do when you don’t feel like it?
There are going to be days when you’re just not feeling it and you don’t want to stick to your exercise plan, so in this episode, I’m giving you eight simple tips to get you moving. I’m sharing how to shake things up on the fly and make things fun, and you’ll learn how to meet a minimum baseline when it feels like today is just not the day to move your body.
Get full show notes and more information here: https://carriehollandmd.com/86
Duration:00:29:27
85. Managing Your Snacking
2/7/2024
Snacking is NOT inherently bad or unhealthy. However, there are times when snacking can be a problem and hinder your goals, so it’s important to bring awareness to how you use snacking in your life.
Tune in this week to explore why we snack, when it becomes a problem, and how to get your snacking under control. I share the various reasons working moms snack, how snacking can be a hiccup on your health plan, and the exact tools I recommend you use to bring awareness and control to your snacking.
Get full show notes and more information here: https://carriehollandmd.com/85
Duration:00:34:45
84. How to Break a Bad Habit
1/31/2024
If you currently have habits that aren’t serving you, let me help you get rid of them. The key is slowing your brain down, so you can take control of the habits that are stopping you from reaching your goals.
Tune in this week to gain crucial awareness of your habits, learn a simple process for thinking your way through your habits, and interrupting them where necessary so you can create the outcomes you really want.
Get full show notes and more information here: https://carriehollandmd.com/84
Duration:00:28:23
83. The Truth About Discipline
1/24/2024
If the idea of discipline sounds rigid or restrictive to you, it’s time to shake things up. Today, I’m helping you see that creating discipline in your life, whether related to your diet, exercise, spending, or career, is one of the kindest things you can do for yourself.
If you’re trying to implement new habits like an exercise routine or changing up what you’re eating but you find your motivation is fading, tune in this week to discover why discipline is the answer. You’ll learn the difference between willpower and discipline, and what sticking to your decisions really looks like.
Get full show notes and more information here: https://carriehollandmd.com/83
Duration:00:34:19
82. When Motivation Fades, Try This
1/17/2024
It’s normal to feel a drop-off in motivation after the first couple weeks of January. So today, I’m showing you why this is something you’re experiencing, and most importantly what you can do about it so you can stay on track toward the goals you set for yourself.
Tune in this week to discover a new tool for sticking with the healthy habits you adopted at the start of this year. I’m discussing what it means to have standards that you can stick to when motivation starts dropping, and you’ll learn how to come up with your own set of standards and use them to your advantage in pursuit of your health goals.
Get full show notes and more information here: https://carriehollandmd.com/82
Duration:00:24:34
81. The Real Secret to Habit Change
1/10/2024
Self-monitoring doesn’t sound like tons of fun. But the truth is, it's the only effective way to know whether or not your new habits are having the intended impact on your life.
Tune in this week to discover the only way to track your progress toward your health goals. I’m showing you why you might avoid accurately tracking everything you’re eating, how to recover when you slip up, and how to make self-monitoring a valuable tool to help you continually improve and stick to your new habits.
Get full show notes and more information here: https://carriehollandmd.com/81
Duration:00:29:10
80. Making Meal Prep Easy
1/3/2024
If you’re a busy mom who gets takeout regularly because you just don’t have time to cook, but you’d love to eat more home-cooked nutritious food, you’re in the right place. Meal prepping sounds time-consuming, but starting to prepare your meals in advance is an amazing way to give yourself a nutritional new start in 2024.
Tune in this week for a new perspective on meal prep. You’ll learn the less-known benefits of meal prep, how it saves you physical and mental energy as well as time and money, and how to fit at least a basic level of preparation into your week.
Get full show notes and more information here: https://carriehollandmd.com/80
Duration:00:28:22
79. Hit Your Goals in the New Year
12/27/2023
As you look toward the year ahead, what do you want to create in 2024? How do you want things to be different for you this year? Whether it’s your health, work, relationships, or anything else, it’s time to show up for your goals in 2024.
Tune in this week to discover how to change your habits in 2024. I’m showing you the importance of your identity and who you believe you are, why taking actions that aren’t aligned with your self-identity isn’t a long-term solution, and how to show up for your goals and make changes that actually stick this year.
Get full show notes and more information here: https://carriehollandmd.com/79
Duration:00:20:07
78. 10 Weight Loss Tips
12/20/2023
We’re fast approaching the end of the year and, if you’re looking ahead to your health and fitness goals in 2024, you’re in the right place. I’ve got 10 things you need to know in order to get healthy and lose weight in 2024.
Tune in this week to discover what’s really going to make the difference in achieving your health goals in 2024. I’ve got 10 tips to help you come up with a plan, make better food decisions, and make your health goals a reality over the next 12 months.
Get full show notes and more information here: https://carriehollandmd.com/78
Duration:00:33:26