{"podcast":{"title":"Strong Is a Mindset","slug":"strong-is-a-mindset-5572120","podcast_index_feed_id":5572120,"rss_url":"https://feeds.libsyn.com/419126/rss","website_url":"https://carriehollandmd.com/","image_url":"https://static.libsyn.com/p/assets/e/5/2/9/e5299026487b92d8e55e3c100dce7605/SIAM__Cover_Art_3000.jpg","author":"Carrie Holland","episode_count":215,"summary":"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. Especia…","last_synced_at":"2026-07-29T14:21:38.442983+00:00","page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120"},"episode":{"title":"195. Strength Training Questions Women Ask Most (How to Lift Heavier and Progress Safely)","slug":"195-strength-training-questions-women-ask-most-how-to-lift-heavier-and-progress-safely","published_at":"2026-03-18T05:00:00+00:00","page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120/195-strength-training-questions-women-ask-most-how-to-lift-heavier-and-progress-safely","show_page_url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120","url":"https://carriehollandmd.com/strength-training-questions-women-ask-most/","audio_url":"https://traffic.libsyn.com/secure/4d764f8d-398b-4482-906d-cbc3bea9c811/SIAM195.mp3?dest-id=3479792","summary":"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/","meta_description":"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…","key_points":[],"chapters":[],"topics":[],"duration_seconds":1590,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/strong-is-a-mindset-5572120/episodes/195-strength-training-questions-women-ask-most-how-to-lift-heavier-and-progress-safely/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/strong-is-a-mindset-5572120/195-strength-training-questions-women-ask-most-how-to-lift-heavier-and-progress-safely.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}