Strength Training, Mindset Coaching and more with Dr. Carrie Holland
In this episode, we're taking a close look at strength training with Dr. Carrie Holland. We'll chat about how to start, what strength truly entails, and the amazing perks it brings.
Dr. Holland, a physician, certified coach and CEO, is all about empowering women to own their wellness journey. With expertise in personal training, health coaching, and life coaching, she's your go-to for a holistic fitness approach. Explore her transformative work at kerryhollandmd.com
How the Stories We Tell Ourselves Shape Our Reality
First, let's talk about something big today: the stories we tell ourselves. You know how they say, what you think becomes your reality? Well, it's kind of like wearing a pair of glasses that color everything you see. If you're convinced you're not good enough, those glasses will tint everything in your life with that belief. But flip the script: think positive, believe in yourself, and suddenly, the world looks a whole lot brighter. It's not magic; it's just how our brains work.
Ever catch yourself saying something like, "I just don't have time to exercise"? Sound familiar? It's like these little scripts that run in the background of our minds, shaping how we see our reality.
Here's the thing: those thoughts, they start small. But the more we say them, the more they stick. Before we know it, they become like gospel truth, even if they're not entirely accurate.
So, let's get real for a sec. Is it true that you can't find five minutes for a quick stretch or a short walk? Probably not. And is it really kind to yourself to believe that you're too busy to take care of your health? Nope, not really. And let's face it, believing these things doesn't exactly move us any closer to our goals, does it?
Now, let's flip the script. What if we looked for evidence that maybe we do have a bit of time, a smidge of energy, to squeeze in some self-care? It's not about proving ourselves wrong; it's about opening up to new possibilities.
Here's the bottom line: what we tell ourselves matters. So instead of repeating those old stories, let's try some new ones. Let's entertain the idea that maybe, just maybe, we do have the time, the energy, the motivation to make positive changes in our lives.
Take it from someone who's been there. I used to think I didn't have time for my passion projects until I realized that where there's a will, there's a way. It meant making some tough choices, sure, but it also meant unlocking a world of possibilities I never knew existed.
So, next time you catch yourself saying, "I can't," ask yourself, "Is it really 'can't' or is it 'choose not to'?" You might be surprised at what you discover.
A Lifelong Investment in Health and Functionality
Strength training, often overlooked or misunderstood, holds an invaluable place in our lives, regardless of age or fitness level.
Traditionally, there's been a misconception that muscle loss with age is inevitable, but recent insights have shattered this notion. The truth is, we possess the power to combat muscle loss through strength training. The time to start? Today!
Why is it so urgent? Because the benefits are abundant. From the biological advantages like increased muscle mass, improved bone density, and fat reduction to the metabolic boost provided by muscle, there are many reasons to embark on this journey now.
But it's not just about physical health; it's about maintaining functionality as we age. Who doesn't want to keep up with their kids or grandkids, or simply perform daily tasks with ease? Strength training isn't merely about looking good; it's about ensuring we can live fully and independently throughout our lives.
Consider the everyday movements we often take for granted: lifting a suitcase into an overhead compartment (hello, overhead shoulder press), picking up groceries (a deadlift in disguise), or even sitting down and standing up (a squat in action). These functional movements are the building blocks of a life well-lived, and strength training equips us to perform them effortlessly.
In sports where functionality is paramount, these movements are emphasized even more. But really, squats aren't just about building leg muscles; they're about maintaining the ability to rise from a chair unaided. It's about preserving the capacity to live life to its fullest, no matter our age.
Now, you might think it's too late to start, especially if you're new to strength training. But here's the good news: it's never too late. Regardless of your age or experience level, you have the potential to make significant progress with consistency and intentionality.
Starting a structured strength training program, coupled with proper nutrition, can yield impressive results, even for beginners in their golden years. The learning curve might seem daunting, but the rewards far outweigh the initial challenges.
Strength training isn't just about building muscles; it's about building a life of vitality and independence. So, why wait? Start today, and reap the rewards for years to come.
A Beginner's Guide to Building Muscle
So now that we've broken down why strength training is important for overall health, let's also talk about how to get started. Strength training might seem like a daunting concept, but in reality, it's simpler than you think.
At its core, strength training revolves around the principle of progressive overload. This means that to build muscle and strength, you need to gradually increase the stress placed on your muscles over time. But what does that actually look like?
For beginners, bodyweight exercises are an excellent starting point. Think squats, push-ups, and lunges. These movements utilize your own body weight as resistance, providing a solid foundation for strength development. As you become more proficient, you can gradually add resistance to challenge your muscles further.
One cost-effective and convenient way to do this is with resistance tubes or loops. These simple tools offer additional resistance, allowing you to continue progressing in your strength journey. And when you're ready for the next level, you can explore options like dumbbells and barbells.
The beauty of strength training lies in its adaptability. It's not about clanging weights at a gym; it's about finding what works for you, wherever you are. Whether you're at home or in a gym, the principles remain the same. All you need is your body and a willingness to challenge yourself.
And let's address the elephant in the room: counting reps. Yes, it can be tricky, especially when you're in the midst of a workout. But here's the secret – it doesn't have to be perfect. If you can count (or even if you can't), you can do strength training. Just aim for consistency and progress, and you'll see results.
In fact, you don't even need fancy equipment to get started. As many of us learned during the COVID-19 pandemic, a great starting point is a set of dumbbells and perhaps a bench. Yet also, your body weight alone can provide a challenging workout - no gym required.
Remember, start with the basics, listen to your body, and enjoy the journey of becoming stronger and more resilient. It's not about perfection; it's about progress.
Ideal Strength Training Routine
Determining the optimal amount of strength training can feel like navigating murky waters. With conflicting recommendations and varying schedules, how do you know where to begin? Let's shed some light on this topic and explore what constitutes a good starting point for strength training.
According to the CDC, guidelines suggest a minimum of 150 minutes of physical activity per week, along with strength training sessions targeting each major muscle group at least twice weekly. However, this recommendation can be somewhat ambiguous, leaving room for interpretation.
For beginners or those seeking guidance, Dr. Holland often recommends starting with a minimum of two strength training sessions per week, ensuring to engage all major muscle groups. However, flexibility is key here. Even if you can only dedicate one day to strength training, it's better than none at all. Something is always better than nothing when it comes to investing in your health.
In crafting a solid workout routine, she emphasizes five foundational moves that form the backbone of any strength training regimen: squats, deadlifts, chest presses (or bench presses), pull-ups (or rows), and overhead shoulder presses. These exercises not only target multiple muscle groups but also mimic functional movements essential for daily life.
The frequency of strength training sessions can vary based on individual goals and availability. While two sessions per week serve as a good starting point, increasing the frequency to three or four sessions per week can yield even greater benefits, particularly for those aiming to build muscle and see significant gains.
However, it's crucial to strike a balance. Overtraining can hinder progress by depriving muscles of the essential rest they need to repair and grow. Therefore, Dr. Holland typically caps strength training sessions at four per week, allowing for adequate recovery time between workouts.
Ultimately, the ideal strength training routine is one that aligns with your goals, preferences, and lifestyle. Whether you prefer full-body workouts or split routines targeting specific muscle groups, the key is consistency and enjoyment. There's no one-size-fits-all approach to strength training, and that's the beauty of it.
So, whether you're aiming for two sessions per week or pushing for four, remember to listen to your body, adapt as needed, and most importantly, keep moving. Strength training is not just about building muscles; it's about building resilience, vitality, and a lifelong commitment to your health and well-being
Making Strength Training a Habit
Transitioning from the desire to engage in strength training to actually making it a part of your routine can feel like a daunting task. But fear not, because building this habit is entirely achievable. Let's explore a strategic approach to bridging the gap between intention and action when it comes to strength training.
Firstly, it's essential to approach this journey from two perspectives: your best day and your worst day. On your best day, you might envision fitting in five days of workouts, each lasting 45 minutes, encompassing a mix of activities like Peloton rides and strength training. While this ambitious goal is commendable, it's crucial to recognize that it represents the pinnacle of your efforts.
Conversely, consider what you can realistically accomplish on your worst day. This could be as simple as committing to five minutes of movement. Yes, you read that right – five minutes counts. By establishing a minimum threshold for activity, even on the most challenging days, you cultivate a sense of self-efficacy and reinforce your ability to follow through on your commitments.
Habits are not just about the action itself but also about the routines and behaviors that lead up to it. Therefore, it's essential to cultivate habits around the habit, so to speak. This includes aspects like preparing your workout gear, setting aside time in your schedule, and overcoming any mental barriers that may arise.
Take, for example, a hectic morning where unexpected obstacles derail your original workout plans. Despite the chaos, you pivot and find alternative ways to prioritize movement, whether it's a quick session on the Peloton or a brief bodyweight circuit. In doing so, you reaffirm your commitment to yourself and strengthen your belief in your ability to overcome challenges.
Remember, progress is not always linear, and flexibility is key to success. Celebrate the days when you exceed your expectations, but also be compassionate with yourself on days when circumstances prevent you from meeting your ideal goals. What matters most is consistency and perseverance in the pursuit of your fitness journey.
So, whether you're aiming for the stars or simply striving to stay afloat, embrace the journey of making strength training a habit. By setting realistic expectations, establishing fallback plans, and cultivating habits around your workouts, you'll pave the way for long-term success and empowerment in your fitness endeavors.
As we conclude this deep dive into the world of strength training, remember that the journey to better health and fitness is a marathon, not a sprint. It's about embracing the process, celebrating progress, and staying committed to your well-being each step of the way. Whether you're just starting out or you're a seasoned pro, the key is consistency and dedication. So, as you embark on this journey, keep Dr. Carrie Holland's insights in mind, and let them guide you towards a stronger, healthier, and more vibrant life. Here's to making strength training not just a habit, but a lifestyle that empowers you to thrive in all aspects of your life. Keep moving, stay strong, and never underestimate the transformative power of investing in your health.
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