The Goalset Mindset Podcast: Recent Episodes
Julie Burrill
Centered around the 3 pillars of passion, perseverance, and performance, this podcast brings you practical advice to develop a lifestyle centered around your physical and mental health. Julie Burrill is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach who's passionate about helping others set goals and achieve them with simple, sustainable habits. On a mission to empower individuals to live each day with intention and mindful action, Julie brings the latest health, wellness & mindset advice to you in an easy-to-digest format.
In this two-part IG LIVE episode, Julie reflects on 4 years of morning gratitude journaling, the top three lessons she's learned along the way, and tips for beginning (and sticking to) your own gratitude practice. Julie also discusses announcements for the future of Goalset Mindset, what Season 2 of the podcast will bring, and her intentions going into a new season of life. Listen in to hear about how to find the good (it's all around you) and hear Julie's reflections on life lately.
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On today’s episode I’m joined by my good friend, Aimee Shelton. Aimee and I first connected a few years back through instagram, when I was an eager physical therapy student and admired the work she was doing as a PT specializing with female athletes. Over the last few years Aimee has become my closest mentor in so many areas of life. She coached me through my first year in CrossFit, walks alongside me in my faith, and gives me guidance in my career and relationships. In this conversation, Aimee and I have a deep discussion on friendship, faith, and navigating transitional seasons of life. We speak about how often times, pain and struggle are what makes us stronger, the closing of one door leads to the opening of a better one, how to pursue personal growth while remaining humble and grounded, and SO much more. If you’re looking for an inspiring and raw conversation that will leave you feeling encouraged, this is the episode for you.
www.thegoalsetmindset.com
Follow Aimee: https://www.instagram.com/ironladyperformance/
Listen to Episode 117: https://open.spotify.com/episode/36ZRLCKIWDt8czFJtKdSqL?si=6abb8c1901ab495f
Shownotes:
On today's episode, Julie shares three empowering insights for training around pain. Those of us who pursue fitness goals will commonly bump into musculoskeletal pain from time to time, but it doesn't mean you need to stop training or feel discouraged. Through tracking your symptoms & creating awareness, shifting to a CAN > can't mindset, and implementing accessory exercises, you will begin to view your pain as an opportunity rather than an obstacle.
www.thegoalsetmindset.com
info@goalsetmindset.com
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On today’s episode, I’m joined by Anthony Huling to discuss the double-edged sword of social media, and the lessons learned from our respective social media breaks. Anthony is a great friend of mine who like me, loves to connect with new people, enjoys sharing his passions for fitness, faith and songwriting on instagram, and appreciates the power it has to bring people together. But, like many of us, Anthony found himself in a place where social media had more power over him than he had over it, with mindless scrolling, comparison and distraction becoming a part of daily life. This led him to take an entire month off of all social media platforms, which ultimately inspired me to take 10 days off from mine. Ironically, Anthony and I first met through social media a few years back, and because of that there is so much we love about what it has to offer, but we’ve both learned that the intention with which its used is most important. In this episode you’ll hear about our personal struggles with social media, the biggest takeaways from our time away, how YOU can improve your relationship with your social platforms and how to decide if you should take a break from it all together. Enjoy this fruitful conversation with my friend, Anthony.
Shownotes:
06:05- What led you to taking a social media break?
13:00- Social Media & It’s Influence on Faith
18:12- Fear of Missing Out
20:05- Making Space for The Things that Really Matter
24:20- What were the first few days of your social media break like?
28:30- The benefits of life without social media: Better conversations, deeper connections, improved attention.
33:00- The Loneliness Epidemic & The Shortcomings of Social Media
36:05- “You’re never seeing the full picture of somebody’s story through social media”
44:30- Who will benefit most from a social media break?
51:05- New Boundaries & Perspectives on Social Media
Leave a question for a future episode! www.thegoalsetmindset.com/podcast
Connect with Anthony:
Instagram: https://www.instagram.com/ace_huling/
Email: ahuling8@gmail.com
Connect with Julie:
Instagram: https://www.instagram.com/goalsetmindset_jb/
Email: info@thegoalsetmindset.com
On today's episode, Julie brings a quick conversation about letting your light shine bright. In a world plagued with darkness, burnout and busy lifestyles it can be difficult to see the light- and be the light- through it all. The good news is
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Darkness cannot exist in the presence of light.
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Light is reflective- when you shine, it shines right back.
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Light is contagious & creates a ripple effect of joy.
Tune in to hear how and why YOU should let it shine today, and everyday, just as we were created to do.
"You are the light of the world. A city situated on a hill cannot be hidden. No one lights a lamp and puts it under a basket, but rather on a lampstand, and it gives light for all who are in the house. In the same way, let your light shine before others, so that they may see your good works and give glory to your Father in heaven." -Matthew 5:14-16
On today’s episode, I’m joined by Nicolai Myers, a Professional Strongman Athlete and Caty Plehn, his massage therapist to discuss Nicolai’s training, rehab and recovery as a professional strongman. Over the last 6 months, Nicolai, Caty & I have worked as a team to prep Nicolai for his most recent competition at the 2023 Official Strongman Games. Nicolai is an army combat veteran and decorated strongman athlete, holding titles including the 2021 90kg Worlds Strongest Man, America’s strongest veteran, circus dumbbell world record holder, and has the most consecutive finals in the official strongman games, with 5 top 10 finishes over the last 5 years.
Nicolai, Caty and I discuss navigating injuries as a high-level athlete, the importance of building a supportive and knowledgeable team of rehab professionals, his journey through strongman, and learning to listen to your body. Nicolai has alot to share and has become one of the most rewarding and most challenging humans to work with in the clinic, and im super grateful for the friendships I now have with these two. Enjoy this episode, with Nicolai & Caty.
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On this week's episode, Julie discusses her biggest wins and struggles of 2023, and the intention she's bringing in 2024. This year, Julie is pursuing boundaries with social media, prioritizing recovery > burnout, taking purpose-driven action > people pleasing, and trusting in His plan > her plan. Tune in to hear Julie dive into each of her intentions and how YOU can pursue you're best self this year. www.thegoalsetmindset.comConnect with Juliehttps://www.instagram.com/goalsetmindset_jb/Email: julianne.burrill@gmail.com
On today's episode, Julie discusses how seasons of life correlate to seasons of nature. In nature, we experience a summer full of thriving and joy, a fall full of transition, a winter of darkness & aloneness, and a spring full of patience and growth. Regardless of what season you find yourself in, there are ways in which it is serving you and preparing you for your next stage of life. Tune in to hear Julie's perspective on each of the 4 seasons, how you can discover which season you're in, and how you can embody a growth mindset during life's ups and downs. www.thegoalsetmindset.comPslam 40:1-3 https://www.biblegateway.com/passage/?search=Psalm%2040%3A1-3&version=NLThttps://www.instagram.com/goalsetmindset_jb/
On today’s episode I’m joined by Dr. Katie Fincher to discuss the menopausal athlete, and considerations for pursuing fitness and performance during this stage of life. Katie is a pelvic floor physical therapist who is extremely passionate about educating women throughout the lifespan on how to care for their mental and physical health through understanding the role of the pelvic floor. In this episode, Katie and I discuss the physiological changes that occur before and during menopause, how women can get stronger and fitter despite these changes, and the role that exercise plays in maximizing quality of life and minimizing health risks. If you’re a woman who wants to feel strong and empowered in her body you’re going to love this episode with Katie.www.thegoalsetmindset.com/podcastFollow Katie: https://www.instagram.com/drkatiefincher_dpt/Follow Julie: https://www.instagram.com/goalsetmindset_jb/Shownotes:01:30- What go you interested in pursuing a career in Pelvic Health?10:00- What is menopause and when does it begin? 12:30- What are the characteristics of perimenopause? 15:00- The role of Estrogen in our physical health & performance17:20- “We can combat the decrease in Estrogen with maintaining fitness, strength and exercise.”20:05- The best thing you CAN do during your body for this time is lift weights, jump, absorb force.”27:10- Tips for Getting Started on A Fitness Journey- Seek Help32:00- Can women get stronger during menopause? 38:30- “…Recognizing my value is not in my appearance, but so much more than that.”44:00- Pelvic Floor Dysfunction in Menopause 48:10- Hormone Replacement Therapy
On today's episode, Julie shares 3 quick tips to level up your next workout. Through focusing your attention, timing rest breaks, and recording technique videos, you can maximize efficiency and effectiveness of each component of your workout. Tune in to this quick listen full of practical tips that you can implement starting today!
On today’s episode, I’m joined by Mike Doehla to discuss How to Become a Better Eater. Mike is an entrepreneur and the Founder of StrongerU, an online nutrition coaching company that’s helped over 50,000 people build healthy, sustainable dieting habits that are uniquely catered to the individual. On this episode, Mike and I discusses the value of hiring a coach, tips for getting started on a nutrition journey, the role that environment and social support play in dieting success, and what to watch out for in today’s conflicting world of social media. If you’re looking to finally become a better eater, have a better relationship with food and understand what the science really says about all this stuff- you’re going to love this one with Mike Doehla. Follow Mike:https://www.instagram.com/mikedoehla/Shownotes:02:00- The Growth of StrongerU06:30- “Too many coaches do what they want rather than what the customers need.”12:00- What is the most valuable part of having a coach?/The Hawthorne Effect16:25- What are the first questions you ask a nutrition client?19:05- Addressing Pre-existing Beliefs Around Specific Foods23:00- “The Law of Thermodynamics is not up for Debate.”31:31- “Data ends all arguments. Without data you’re just another person with an opinion.” 34:00- Why do we tie food choices so close to our identity? 47:50- Navigating social challenges that come with eating better50:50- Find your “why”.What do you want to hear on a future episode? Submit it at https://thegoalsetmindset.com/podcast
On today's episode, Julie shares a recent journal entry about 3 reminders she seeks daily. In a season of hurry, it can be easy to get swept up in the fast-paced world, spinning our wheels and getting lost in distraction. Tune in to hear how Julie is committing to 3 things- Slowing Down, Being Present, and Looking Up.www.thegoalsetmindset.comLet Julie know what you'd like to hear on future episodes! https://thegoalsetmindset.com/podcasthttps://www.instagram.com/goalsetmindset_jb/
On today’s episode, Julie is joined by Dr. Christina Prevett to discuss resistance training in pregnancy. Christina is a physical therapist and leading researcher and educator in the pelvic health space, specifically working to help athletes and professionals better understand the relationship between exercise and the pregnant and postpartum periods of a woman’s life. She’s an educator for the Institute of Clinical Excellence and the founder of the Barbell Mamas, a community designed to help pregnant and postpartum mommas continue doing what they love. As a female athlete and momma of 2 who’s competed in weight lifting, powerlifting and CrossFit, Christina is on a mission to help women remain active and fit throughout the entire lifespan. In this episode, you’ll learn about what the research says about resistance training in pregnancy, physiological changes to expect during this time period, how to reduce fear amongst our pregnant momma’s and so much more. This episode is super informative and empowering, and it’s by far one of my favorites in the history of this podcast. Shownotes:03:20- How did you become interested in the pelvic health space?09:40- Strength is protective: “Nobody ever goes into something and says I wish that I was weaker.”14:45- What does the research say about weightlifting during pregnancy?20:40- Christina’s Research on heavy lifting during pregnancy, labor & delivery outcomes & postpartum return 27:02- “This is where we really change practice- If you want to go fast, go alone. If you want to go far go together.”30:30- Considerations for 1st Trimester: Nausea Management & Rebound Fatigue32:25- 2nd & 3rd Trimester: Increased MSK Load on Spine & Pelvic Floor37:45- “It’s MORE justification to load the pelvic floor so that the body can better withstand the stress placed on it.”40:50- “Individuals who have Diastasis Recti Postpartum are weaker than those who don’t.” 43:00- Navigating your “Sense of Self” as a Pregnant/Postpartum Athlete46:48- Top strategies to reduce fear surrounding resistance training during pregnancy?47:30- Signs that a pregnant athlete may have pushed too hard during exercise?49:10- Biggest piece of advice for somebody who wants to educate in pelvic health? Follow Christina:https://www.instagram.com/dr.christina_prevett/https://www.instagram.com/thebarbellmamas/https://www.instagram.com/icephysio/Christina’s Research: https://pubmed.ncbi.nlm.nih.gov/36331580/
On today’s episode, Julie is joined by Danny Jimenez to discuss why all of us should “Go Crazy”. Danny is an endurance athlete, deep thinker and creator of The Go Crazy Brand, where he reminds people that if that thing you’re chasing makes somebody say “why are you doing that? you’re crazy”, it’s exactly the thing you should be doing. Danny and I have a great conversation about his journey as an endurance athlete, how pushing himself mentally and physically have made him more resilient, and the power of building a community of like-minded, motivated people. If you’ve ever been called “crazy” for doing what you love, are obsessed with pushing yourself for more, and have had to explain yourself to people who just don’t quite get it- this is the episode for you. Enjoy my conversation with Danny. www.thegoalsetmindset.comhttps://www.instagram.com/goalsetmindset_jb/Danny's Links:Instagram: https://www.instagram.com/dannygoescrazy/ The Go Crazy Podcast: https://open.spotify.com/show/3hvUfolntTNlsarVh0kBhe?si=aead6fa7640d40a5www.thegocrazybrand.comShownotes:05:00- The “Go Crazy” origin story11:15- “Nobody said anything when I was drowning, and all of a sudden I felt like I found my tribe and people are asking “why would you do this”?12:10- “Greatness doesn’t happen in the masses.”15:54- Ask yourself- “What’s the Worst Case Scenario?”20:35- “What people say says lot more about them than it does about me.”25:00- “You can only be offended when you decide to be.” 44:00 “Pay attention to who you tell crazy ideas to and how they react to it.”47:00- “What is your “why” behind endurance sport?”52:05- “It is way harder to start a vehicle that is stopped, but if you can just keep the momentum, you’ll get there.”
On this week's episode, Julie discusses the literature supporting the notion that "Strong People are Harder to Kill." In a time where sedentary lifestyle is nearly unavoidable, it is becoming increasingly more difficult to achieve true health and resilience. Muscular strength and resistance training is supportive of reducing all-cause mortality risk, depressive symptoms, and of course- improving quality of life. Tune in to hear why strength building should be the foundation of your fitness, and how to get started today! www.thegoalsetmindset.comFollow Julie: https://www.instagram.com/goalsetmindset_jb/Related Episodes:Ep. 93: Sickess, Wellness Fitness ContinuumEp. 9: Strength Training for SuccessReferences: https://pubmed.ncbi.nlm.nih.gov/28991040/https://pubmed.ncbi.nlm.nih.gov/37429171/
On today’s episode, I am joined by Andris Sturans to discuss the role of mindset and mentality in nutrition. Andris is a Certified Nutrition Coach, Competitive crossfit athlete, and deep thinker who is extremely passionate about guiding individuals to success in their health and fitness. As a coach and athlete himself, Andris has learned that success in nutrition is more about mindset than it is about knowledge, and shares lots of anecdotal and science based evidence to support the role that the mind plays in our ability to adapt and grow. In this episode, you’ll learn about the relationship between nutrition and sleep, how to discover your “why” behind what you’re chasing, and even how what you think about your food affects how the body metabolizes it. This episode is jam packed with passionate, educational conversation that is sure to leave you feeling empowered. Shownotes: 05:00- How did you become interested in nutrition coaching? 08:20- “Everything works for someone, and nothing works for everyone.” 15:50- Finding your “why” in nutrition and fitness. 26:00- The Milkshake Study: The way we think about food affects how the body responds.” 35:30- How to handle criticism from others when you make healthy choices. 40:20- The role of sleep in nutrition and nutrition success. 50:10- Sleep, Meal Timing, and Hormone Fluctuations. 54:10- “What if we could get pumped about nutrition the same way we get pumped about a PR in the gym.” 57:00- Normalizing the conversation about nutrition Connect with Andris: https://www.instagram.com/andris_sturans/ https://www.instagram.com/jekyllandhyde_np/ https://www.jekyllnhydennp.com/plans-pricing/payment/eyJpbnRlZ3JhdGlvbkRhdGEiOnt9LCJwbGFuSWQiOiJjMmNkMWQ3Ni02ZDAyLTRiMTUtODMxMC0zMzdiOGYyOTJmMzEifQ References: https://pubmed.ncbi.nlm.nih.gov/20921542/ https://mbl.stanford.edu/sites/g/files/sbiybj26571/files/media/file/2011_milkshakes_crum_et_al_health_psych.pdf
On today's episode, Julie celebrated episode 100 of the podcast by telling the podcast origin story, and answering nearly a dozen listener questions regarding mindset, motivation, workouts, and personal dreams and experiences. Tune in to learn more about Julie, her journey, and hear if your question got answered! www.instagram.com/goalsetmindset_jb Shownotes: 02:15- What was your inspiration for starting a podcast? 06:50- What type of person do you want to be remembered as? 09:31- How do I start a workout routine? I’m ready! 13:56- How do you overcome gym burnout and having no motivation to workout? 19:40- Why do you wear toe socks? 20:45- What’s your greatest attribute? 24:09- How long have you been working out and how do you keep yourself motivated? 31:00- What is your proudest moment since starting the podcast? 34:15- How do you mentally cope if your day doesn't turn out as you intended? 37:50- How did you get into journaling and how do you keep up with it everyday? 41:45- What is the biggest, scariest goal of yours?
Episodes Referenced: Episode 95: "The #1 Reason You Can't Stay Consistent" https://open.spotify.com/episode/1pktV8HSR1jjMX9ic9UuxF?si=33fedd100e274d71 Episode 20: "The Low Hanging Fruit of Fitness w/ Taylor McTigue" https://open.spotify.com/episode/4LnZtuJ4vCso3j7iVeNjd1?si=5d0db6fb623348ce Episode 78: "1,000 Days of Gratitude" https://open.spotify.com/episode/3PWReMLXMHF95PCvAqrrbV?si=93f3e424c91d48b5 Episode 90: "3 Reasons to Start Journaling" https://open.spotify.com/episode/7zgyHIieZUqgSXhRGyadlf?si=a91f69e10c054de1
On today’s episode, I’m joined by Elly Naecker to discuss finding purpose in fitness, and the deep, meaningful “why” that lies beneath the surface. Elly is a CrossFit Coach and athlete at the gym I work and train inside of, and since meeting her nearly a year ago we have quickly become close friends. In this conversation, you’ll hear Elly dive into the start of her fitness journey, how her fitness and faith in Christ support one another, and some of the biggest mindset shifts we’ve experienced throughout our respective journeys. Elly inspires me in so many avenues of life and this raw and honest conversation reminded us both of the greater purpose we have as athletes, and as humans. If you’re feeling stuck, or unexcited about your health and wellness, this conversation is re-ignite your spark. Enjoy this one with my girl, Elly Naecker. Shownotes: 13:55 “When you’re able to do so something that you never thought was possible, you never want to stop seeing what you’re capable of doing.” 19:30- How do your fitness and faith support each other? 20:35- “God gave me Crossfit as a way out when I wasn’t bold enough to do it myself.” 21:05 “Fitness is a great way to showcase God’s design.” 36:45-“The gym is full of broken people who are striving for more.” 40:05- “Sometimes the things that make us different are our biggest gifts from God.” 45:31- “Whether we love how we look, or hate how we look, why are we so inward focused” 51:05- Elly’s Top Nutrition Coaching Tips
Connect with Elly: https://www.instagram.com/elly.naecker/ Connect with Julie: https://www.instagram.com/goalsetmindset_jb/
On today's episode, Julie shares her main takeaways from pelvic floor physical therapy, including what the process is like, what she learned along the way, and how it led her to becoming a pelvic floor physical therapist herself. You'll learn what the "pelvic floor" is, how resilient female athletes are, and steps you can take to become more pelvic healthy starting today! www.instagram.com/goalsetmindset_jb
On today's episode, Julie shares a lesson about taking action NOW towards that dream you have. Inspired by a recent speech from Jeff Moore, Julie discusses 3 important points to remember that will motivate you to stop wasting time, and starting living the life you love. If you know what you want- stop waiting for the perfect time. Go get it! www.instagram.com/goalsetmindset_jb www.facebook.com/goalsetmindset
On today's episode, Julie explains that "Ready" is not a feeling, but a decision. A big limitation to starting or staying consistent in a health and fitness journey is not feeling ready, confident or prepared enough. Confidence is a skill that develops ONLY through taking action, and leaning into discomfort is the ONLY way to grow. Listen in to shift your mindset and make "ready" a decision in your life today!
On today's episode, Julie brings some real-talk about why many of us struggle to create lasting habits around health and fitness goals. Although discipline, motivation and time-management are wildly important, nothing influences daily decisions more than our values. Our actions are a direct reflection of what matters most. In order to discover what your values are, Julie discusses how to look inward, audit your time, audit your environment, and ultimatley discover if you're living in alignment with who you want to be. www.instagram.com/goalsetmindset_jb
On today’s episode, I am joined by Emily Perrin to discuss all things mindfulness and how to get started on a mindfulness journey. Emily is a Licensed mental health professional and CEO of Perrin Wellness and Performance where she helps individuals overcome mental health struggles and improve performance through the use of mindfulness, meditation, breath work and yoga. On this episode, Emily and I discuss how her personal struggles with anxiety, panic and depression led her to discovering mindfulness, what mindfulness is and what it isn’t, how she helps high performers enhance mental readiness and physical recovery with the use of mindfulness, and lots of practical strategies for incorporating mindfulness into your life starting right now. Emily and I dive deep into so many insightful topics, and I can’t wait for you to listen in! Shownotes: 07:02- “We need to understand that not everybody is going to resonate with every practice.” 11:40- What is Mindfulness? 16:25- Sympathetic vs. Parasympathetic NS- Is one more important than the other? 18:45- “We can’t just shift to parasympathetic if we don’t feel safe.” 28:50- Incorporating Mindfulness into daily activities 33:30- “Don’t fit yourself into a meditation practice, make the practice fit you.” 40:32- “If you teach somebody to listen to their body, the body will tell you everything it needs.” 47:15- Get to know your breath. How often do you think about your breathing? 53:30- Yoga: The Union of the Mind & Body 1:01:15- Developing Mild-Muscle Connection & It’s Role in Performance Emily's Links: https://www.perrinwellnessperformance.com www.instagram.com/emilyperrinlmsw YouTube: https://www.youtube.com/channel/UCy_qGHBiqZCrH2XrfRBXawg
On today's episode, Julie dives into the Sickness-Wellness-Fitness Continuum and its impact on her health and fitness journey. Originally introduced by CrossFit, this concept describes the intersection of fitness and health, and the importance of pursuing fitness for bulletproofing our physical and mental selves against the inevitable hard things in life. Tune in to hear Julie explain and inspire about why you (and your loved ones) CAN and NEED TO take ownership of their fitness today. www.instagram.com/goalsetmindset_jb www.facebook/com/goalsetmindset
On today’s episode, I am joined by Dr. Megan Daley to discuss burnout, boundaries, and trailblazing your own path. Megan is a doctor of physical therapy, podcaster, mentor and coach who’s passion project is to help other high achieving individuals create the life and career they love through breaking up with burnout, connecting with their passion and purpose, and finally taking the leap towards that thing that’s on your heart. Megan has played a tremendous role in both my personal and professional growth over the last few months as I got coached by her through her 12 week course “Breakup with Burnout for healthcare providers”. This course provided me with modules full of actionable tools to gain clarity on what I really want, manage my time better, and learn to say “yes” to myself as much as I do for others. My favorite part of the course was connecting with other clinicians on weekly calls who are striving to better themselves and take the next step towards who they’re meant to be. On today’s episode, You’ll hear Megan and I dive deep into my biggest takeaways from her course including major mindset shifts, taking ownership of your time, learning that “no” is a full sentence, and tips for regulating your nervous system. Shownotes: 13:42- “What has this experience/degree given me” vs. “this degree can only serve me if I’m acting in the traditional sense.” 15:30- “Sometimes, you need to let go of what you’re good at to take hold of what you’re meant to be great at.” 18:45- Recognizing Burnout & It’s Manifestations 30:25- 2 Nervous System “Resets” that can be done anywhere 34:25- “We’re taught to be seen not heard and appease other people.” 36:00- “Boundaries allow more love & more connection.” 38:24- “Saying “yes” to something that is not really for us, is saying “no” to ourselves.” 40:40- “No” is a full sentence- you don’t need to explain yourself.” 48:45- “Intuition does not have an emotion.” 55:40- “Is it fear of failure, or fear of success?”
Links: Follow Megan: instagram.com/moveonthedaley Course sales page: moveonthedaley.com/course-sales-page Perfect Day Podcast: https://podcasts.apple.com/us/podcast/human-on-the-daley/id1687235238?i=1000614834458 Course Links (with exclusive discount!) Pay in full: https://www.moveonthedaley.com/offers/M93XDQvx?coupon_code=GOALSET Payment plan: https://www.moveonthedaley.com/offers/EKcmW2CF?coupon_code=GOALSET
On todays episode, i’m joined by Brandon Pentheny to discuss the role of whole-body health, mental well being, and human connection in professional sports. Brandon is a strength and conditioning coach and high level athlete who has worked with various professional organizations, including the Indiana Pacers and Washington nationals. Brandon and I met a few months back and connected over the importance that holistic health and wellness plays in human performance, especially at high levels. Brandon is a Performance Specialist/Sports Scientist that primarily works with team sports at the professional level. After earning his undergraduate degree in Human Physiology from the University of Oregon, Brandon continued to chase his Olympic dreams. As an Olympic hopeful, Brandon trained to make the 2020 Tokyo games while simultaneously trying to develop a career outside of athletics. During this time Brandon worked as a Rehabilitation Specialist at a Functional Neuroscience clinic and as a Researcher in the field of Biomechanics. As Brandon transitioned out of his Olympic pursuits, he began working with athletic teams at the University of Arizona. During this time, he obtained his Masters degree from Georgetown University, with a thesis on Fatigue Monitoring in NBA athletes. Before leaving to pursue other life and career goals. Brandon was previously a performance coach for the Indiana Pacers organization and was Head of Performance for the G-League team. Brandon's Links: Twitter: https://twitter.com/iambraandon?lang=en Linkedin: https://www.linkedin.com/in/brandon-pentheny-ms-rscc-cscs-xps-pes-apc-5b5b33a8/ https://brperformancecollective.com/
On today’s episode, Julie shares her thoughts on confidence as a skill. Much like developing a muscle, confidence is learned through taking action, embracing uncertainty, and focusing on process > outcome. Tune in to hear how Julie works to develop confidence and how you can become more confident along the journey to becoming your best self. www.instagram.com/goalsetmindset_jb
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On todays episode, I am joined by Adam Bilodeau to discuss designing fitness programs and important coaching considerations. Adam is a coach at Vertex Strength and works with a wide variety of clients including olympic lifting, CrossFit, general conditioning and runners. He also is finishing up his Doctor of Physical Therapy degree, and combines the science of rehab and performance with all the patients and clients he works with. Adam shares his insight on creating individualized training programs, how to stay consistent, and why investing in a coach is so valuable. Whether you’re a coach or athlete, theres lots to take away from this episode! www.instagram.com/goalsetmindset_jb Adam’s Links: www.instagram.com/billydukephysio Shownotes: 07:00- Do you have systems in place to program for your clients? 11:10- What questions do you ask to understand the needs of your clients? 14:00- How do you set goals with your clients? 16:25- Movement assessments 26:30- Playing the long game 32:00- How much does technique matter? 35:00- What is the most valuable part of investing in a coach? 42:00- The power of community & environment
On this week's episode, Julie shares the impact that living authentically has had on her personal growth, relationships, and joy. In a world full of judgement, jealously and superficial connection, it can be hard to embrace your "true self". Tune in for Julie's 3 lessons inspired by a recent conversation about being completely, unapologetically you,
On today's episode, Julie is joined by Lindsey Duckworth to discuss her experiences as an army solider, female leader, and physical therapist. Currently, she serves as a Medical Company Commander. As a Commander, Lindsey is responsible for leading over seventy Soldiers of various medical specialties. Her team of Soldiers train to provide medical care in combat. Prior to this position, Lindsey served as a Holistic Health and Fitness Physical Therapist along a team of specialists who help Soldiers achieve the five domains of readiness: mental, sleep, nutrition, physical and spiritual. The views expressed in the podcast do not officially represent the views of the US military or the United States Government. Shownotes: 03:25- What led you to join the army? 04:45- What is it like to have a leadership role as a female solider? 07:50- What are the most important characteristics of a successful leader? 09:50- How do you assure soldiers are prepared for high pressure environments? 13:25- How does the PT’s role in the army differ from civilian life? 19:00- Return to Duty & Fitness Testing 23:30- Common Injuries in Tactical Athletes 28:20- Mental Health & The Military instagram.com/duckducklinds instagram.com/goalsetmindset_jb
On this week’s episode, Julie shares 6 products that assist in improving her sleep quality. Sleep is one of the few things which influences all aspects of human function, especially mental & physical fitness. If you’re looking to improve your sleep, focusing on quality > quantity is a great place to start. Listen in or watch on YouTube to see Julie’s favorite sleep gadgets! Youtube: https://www.youtube.com/watch?v=45b34YEnSgg Shownotes & Links: 03:08- Sleep Mask ($19) https://a.co/d/5AMB2o3 05:14- Travel Ear Plugs ($20) https://a.co/d/0TJMmbK 07:55- Sunrise Alarm Clock ($40) https://a.co/d/6wZSuIB 13:15- Indoor Thermometer (2 for $10) https://a.co/d/fB6zpTo 15:20- Mouth Tape ($8) https://a.co/d/7QVTLqS 19:40- Smart Light Bulbs (2 for $19) https://a.co/d/cA5J9eh
instagram.com/goalsetmindset_jb
On today's episode, Julie is joined by Kiersten McCartney to discuss functional fitness for the adaptive athlete. Dr. Kiersten McCartney, PT, DPT, PhD-S, has a passion for engaging people with disabilities in exercise, fitness, and sport. As a lifelong athlete, Kiersten knows firsthand the physical, mental, and social benefits of exercise and believes in the power of fitness as a vessel to help people find their potential. As a former exercise physiologist at the Shirley Ryan AbilityLab in Chicago, IL, Kiersten developed individual fitness programs for people of all abilities, including those with neurological impairments, such as spinal cord injury, stroke, and Parkinson’s Disease. She is a Physical Therapist and PhD Student in the Neuromotor & Behavior Lab researching physical activity and high intensity exercise in people with chronic stroke at the University of Delaware. In 2021, Kiersten was appointed to the CrossFit Adaptive Competition Eligibility Board to help develop the processes for athlete eligibility in Adaptive Divisions. She co-founded Arena Adaptive where she coaches group Functional Fitness classes for Adaptive Athletes. Kiersten and I discuss how she creates fitness programs for people of all abilities, why fitness serves as a catalyst for improving self confidence, and her current pursuits as a PhD student. Shownotes: 05:01- Who are Adaptive Athletes? 09:00- What drove you to work with Adaptive Athletes? 17:30- "Tell these kids they can before somebody tell's them they can't" 21:50- Factors to Consider when Programming for Adaptive Athletes. 25:00- Balancing Intensity to Optimize Outcomes. 29:45- Helping Athletes Overcome Fear of Failure. 35:11- Fitness Develops Self-Efficacy & Confidence 39:00- "Learn the rest of their story and understand just how capable they are" Show Links: instagram.com/runyourdays Move United: https://moveunitedsport.org/sports/adaptive-sports/ Adaptive Training Academy: https://www.ata.fit/ Julie's Links: instagram.com/goalsetmindset_jb facebook.com/goalsetmindset
On this week's episode, Julie discusses the impact of inspiration on propelling humans through health and fitness. Inspired by a recent experience, Julie shares why emotion deserves to be celebrated, motivation should be sought out, and surrounding yourself with excited, passionate individuals is the way forward for bettering yourself and others.
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On today’s episode, Julie is joined by Jeff Moore to discuss fitness forward physical therapy and how he is working to change our healthcare landscape. Jeff is the CEO of the institute of clinical excellence, a continuing education company that is creating excellence in physical therapy through a fitness forward lens. Jeff and Julie dive into combatting vulnerability with fitness, how lifestyle factors influence musculoskeletal function, and ultimately how we can make a real difference in our populations health & well being. We talk about why fitness is the solution to many of our problems, and how anybody can reap its rewards. Jeff is the kind of guy that’s passion can be felt through your speakers, and this one left me excited as ever.
Jeff's Links:
Instagram: instagram.com/jeffmooredpt
ICE Instagram: instagram.com/icephysio
institute of Clinical Excellence: https://ptonice.com/
Email: jeffmooredpt@gmail.com
Julie's Links:
instagram.com/goalsetmindset_jb
Shownotes:
05:47- What is Fitness Forward Physical Therapy?
09:42- “It’s not just that they can still benefit, they benefit MORE”
11:32- How do you achieve buy-in to fitness forward PT?
15:00- Shared Decision Making & Walking Alongside Patients
16:35- Why Cash-Based PT?
25:35: Collaborating with other fitness-forward providers
27:55: Prioritizing Fitness for Health & Longevity
33:05- “Get excited about every opportunity to get your world rocked”
36:40- “The only spot to effectively lead is from the front”
38:10- “People Follow People”
44:50- Take your M.E.D.S
On this week's episode, Dr. Megan Daley joins Julie to discuss Low Back Pain and its multifactorial nature. Megan is a physical therapist, educator, athlete and fitness enthusiast who has loads of personal and professional experience with low back pain. Megan and Julie discuss common causes of back pain, the importance of addressing sleep and nutrition with managing pain, load management strategies, imaging findings and how to remain active during flare ups. Megan busts common back pain myths, and combats them with actionable, science-backed strategies. Whether you experience back pain, or want to build resilience to prevent it- there is something in this episode for you!
Megan's Links:
instagram: instagram.com/moveonthedaley
https://www.moveonthedaley.org/
Shownotes:
05:55- What are the most common causes of low back pain?
13:00- Identifying acute vs. chronic stressors
16:44- How do you discuss lifestyle with patients who want a “quick fix?”
21:00- What are your favorite physical therapy treatments for lower back pain?
25:00- How can we gradually work back into painful positions?
27:55- Are deadlifts good or bad for low back pain?
38:43- What is the correlation between imaging and pain?
48:00- Go-to exercises & habits to building resilience against low back pain
On this week's episode, Julie discusses her favorite strategies for improving energy levels in both the short-term and long-term. These 7 actionable tools are easy-to-use, and can improve mental and physical performance throughout busy days. Whether you're feeling chronically tired, or have an occasional exhausting day, there's a tip in here for you!
Shownotes: 1. Morning Sunlight (1:44) 2. Daily Movement (3:33) 3. Social Fulfillment (5:44) 4. Eat More Protein (9:51) 5. Set up a Phone Call (13:56) 6. Establish Routines (16:59) 7. Get Better Sleep (19:02)
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
https://www.youtube.com/channel/UC7cNt6xAmthnLlqA8dj786Q
In this week’s episode, Julie sits down with Mara Argyriou to discuss resistance training for runners. Mara is a sports physical therapist, strength and conditioning specialist and running enthusiast who incorporates resistance training with all the runners she works with. She enjoys working with athletes and active individuals of all ages with the goal to not only return to sport/activity but to enhance performance and quality of life. Mara discusses how resistance training has been a crucial aspect of her marathon prep, building running economy, and her favorite strength training exercises. Whether you’re a competitive runner, or enjoy an occasional outdoor jog, there is lots to learn from this episode!
Mara’s Links:
instagram.com/marasportsphysio
instagram.com/vertexpt
Shownotes:
04:20- What are the main benefits that runners will experience from strength training?
08:50- Can strength training make runners “too bulky?”
12:40- How frequently do you strength train? How long are your workouts?
17:50- What type of strength program would you recommend for a non-competitive runner?
19:35- What are the most important exercises for runners?
25:30- Overcoming injuries, mentally and physically.
27:40- Should runners train upper body?
29:45- How can runners implement strength training if they don’t belong to a gym?
On this week's episode, Julie shares a framework for developing an optimal warm-up for your workout routine. Warming up is beneficial to reducing injury risk, improving mental and physical readiness and ultimately maximizing performance. Through the 3-step process of arousal, activation and addressing weaknesses, Julie shares how she prepares for strength training, running, CrossFit and everything in between!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On this week's episode, Julie is joined by Richard Pogue to discuss his mission to build resilience and success in the children he works with. Rich works for Youth Mentorship Partnership, a non profit organization in Philadelphia that utilizes goal-setting, grit, and gratitude and the power of fitness, mentoring, and relationships to teach kids how to succeed. Rich and I discussed the strategies he uses to teach adolescent and teenage kids about resilience, overcoming hardship and how he leverages fitness to break through mental barriers. No matter what stage of life you're in, there's a lesson for you in here!
Shownotes:
02:00- What is the youth mentoring program?
03:10- What is GRIT, and how do you teach it?
07:20- How do you help teenagers understand GRIT & pursuing their passion?
10:00- The Moment of Choice
11:30- Don’t Sugarcoat Life
17:00- Why is it so important to teach our young people about mindset?
23:20- How do you use fitness to teach resilience?
31:00- What does “success” look like in the Youth Mentoring Partnership?
Richard’s Links:
Instagram: https://www.instagram.com/rich_with_gritty_words/
Youth Mentoring Partnership: https://youthmp.org/
Julie's Links:
Instagram: instagram.com/goalsetmindset_jb
Facebook: facebook.com/goalsetmindset
On this week's solo episode, Julie discusses navigating feedback and criticism as a crucial aspect of personal growth. Inspired by the famous Theodore Roosevelt quote "The Man in the Arena", Julie shares her outlook on obtaining feedback from those who are fighting the same battles, pursuing similar goals or have previously taken the path you're on. Social media can feel like a spotlight, and it's very easy to get lost in opinions or comments from individuals who don't quite understand what you're going through. If you're pursuing a better version of yourself, and not everybody understands why, ask yourself- who's in your arena?
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On this week's episode, Julie is joined by Dr. Jessica Bachman to discuss sustainable diet strategies and how to stick to a nutrition plan. Dr. Bachman is the Director of Nutrition Education and Coach Coordination for StrongerU, an online nutrition coaching company that utilizes science-based tools and behavior change to leverage nutritional success. Dr. Bachman has a diverse background as a female athlete, nutrition coach, researcher, and university professor which have led to her passion for helping individuals achieve long term health and fitness goals. Her training in behavioral weight loss allows a unique approach to helping individuals focus on progress other than the number on the scale, a flexible approach to eating, and creating a food environment that best serves individual needs. If you're looking to improve your relationship with food, body composition, and ditch restrictive diets- this one is for you!
Links:
Instagram: instagram.com/docbachstrongeru
Email: jessica.bachman@sebrands.com
StrongerU: https://strongeru.com/
Julie's Links
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Shownotes:
02:41- Introduction
09:55- Why is it so hard to stick to a diet?
15:15- The importance of long-term behavior change
17:20- How do you help clients break big goals into small ones?
20:45- What is a “food environment” and how can we optimize it?
25:01- Approaching dieting with a flexible mindset
26:10- Navigating healthy food choices as a parent and partner
31:35- How should we approach social situations and alcohol?
39:20- How to overcome social pressure & judgment while dieting
42:10- What is the role of tracking macros and calories?
48:30- What are the best ways to track weight loss progress?
On this week's episode, Julie discusses 5 things she's changed her mind on since the start of her health & fitness journey. The most respectable health, wellness and fitness professionals in the industry are the ones who openly discuss the thing they were wrong about, how they learned from it, and always displaying an eagerness to learn. For Julie, this includes fitness, nutrition and mindset topics. Tune in to hear more about Julie's personal health & fitness journey and how you can improve yours today!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On this week’s solo episode, Julie reviews a peer-reviewed paper discussing muscle hypertrophy and the optimal framework to achieving it. In the beginning of a fitness journey, it can be overwhelming to decide how many reps, sets, or how much weight to lift in the gym. If your goal is to increase lean body mass- effort is the key. According to this research study performed with trained individuals, training to failure promotes improvements in muscle mass with both high and low loads. Tune in to hear Julie’s thoughts on this paper, recommendations for structuring your workouts, and what to emphasize!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Brad Schoenfeld”s post: https://www.instagram.com/p/CgHeulVrH-_/
Read the paper: https://pubmed.ncbi.nlm.nih.gov/34303313/
On this week's episode, Ian Markow joins Julie to discuss breath work and its role in health and human performance. Ian is a fitness coach with years of experience working with clients and multiple fitness environments, which led him to founding Markow Training Systems. Ian prescribes intentional breath work exercises with all of his clients to improve mobility, musculoskeletal health, body awareness, and performance. Ian and Julie dive deep into the anatomy of breathing, why many of us have adopted poor breathing patterns, strategies to improve breathing and how it can drastically improve all aspects of health and fitness. Tune in to hear about one of Julie's favorite "low hanging fruits" that you can start implementing today!
Shownotes:
07:20- The Anatomy and Physiology of Breathing
09:10- Breathing and our Body Systems
13:10- The value of zone 2 aerobic training
17:35- Nasal Breathing & It’s Benefits
21:15- The biggest benefits of a breath work practice
26:30- Breath work as a “low-hanging fruit”
28:30- Breathing & Musculoskeletal Health
37:30- Mouth taping for nasal breathing
40:20- Implementing Breath work for Beginners
44:30- Breathwork and Core Strengthening
instagram.com/goalsetmindset_jb
https://www.instagram.com/ianmarkow
https://www.instagram.com/markowtrainingsystems
Mobility Coach Plus for coaches, trainers, and therapists.
https://courses.markowtrainingsystems.com/courses/mobility-coach-plus
Free trial of the Elite Video Membership with online follow-along mobility, breathing, and strength classes.
https://courses.markowtrainingsystems.com/courses/elite-video-membership
Mobility Start Here with C.A.R.'s (Youtube)
https://www.youtube.com/watch?v=71I1vcOVtKg&t=1756s
Breathing Start Here (Youtube)
https://www.youtube.com/watch?v=cSruQzCPhOQ&t=13s
Basics Of Breathing Full Blog
https://www.markowtrainingsystems.com/2022/01/26/basics-of-breathing-start-here/
Mouthtape
https://www.amazon.com/Advanced-Breathing-Improved-Nighttime-Sleeping/dp/B086BY1SWR/ref=sxts_rp_s_1_0?content-id=amzn1.sym.14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34%3Aamzn1.sym.14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34&crid=29WISM5KSJIBB&cv_ct_cx=mouth+tape+for+sleeping&keywords=mouth+tape+for+sleeping&pd_rd_i=B086BY1SWR&pd_rd_r=4744186e-9fa0-4cd9-ad9a-269bc25bf14f&pd_rd_w=xf8Pc&pd_rd_wg=5JHHK&pf_rd_p=14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34&pf_rd_r=BEM20FD08QQK6DB1PQYB&psc=1&qid=1658082035&sprefix=mouth+tape+for+slee%2Caps%2C344&sr=1-1-f0029781-b79b-4b60-9cb0-eeda4dea34d6
On this week’s episode, Julie dives into the relationship between Alcohol and Sleep. Alcohol is widely used as a “sleep aide”, due to its sedative affects. Although alcohol may help you fall asleep faster, it has a largely negative impact on the quality and restorative processes of sleep. Sleep is an active process which requires energy to repair our immune system, musculoskeletal system, create new neural connections and prepare our brain for activity. Alcohol serves as a distractor from these important processes, creating grogginess, brain fog and fatigue the next day. Tune in to hear Julie dive into the science behind alcohol and sleep and recommendations for how to enjoy a drink in a way that’s less disruptive of our health & fitness.
Follow Julie:
instagram.com/goalsetmindset_jb
Facebook.com/goalsetmindset
References:
https://www.whoop.com/thelocker/how-long-does-alcohol-stay-in-system/
https://www.whoop.com/thelocker/alcohol-affects-body-hrv-sleep/
https://www.sleepfoundation.org/nutrition/alcohol-and-sleep
On this week’s episode, Julie sat down with Lindsey Hughey to discuss her CrossFit journey and how fitness has improved all aspects of her life. Lindsey is a momma of 3, Physical Therapist, Lead Faculty with the Institute of Clinical Excellence, DPT Professor at South College and CrossFit Enthusiast who has lots to share about the culture and community of CrossFit and how it’s informed her physical therapy practice. Lindsey treatment philosophy includes taking the time to evaluate areas above and below the area of a patient’s primary symptoms in order to help them return to pain-free living and back to working out faster. She believes that individualized and holistic care is the key to wellness, injury prevention, and faster goal achievement. Lindsey and Julie dive deep into the importance of optimizing your physical, mental and spiritual ecosystem to foster growth, busting CrossFit myths, and living out your healthiest, happiest self. Listen in for a passionate conversation from two women who love to empower others!
Lindsey’s Links:
instagram.com/lthughey
instagram.com/drivept.co
https://www.drivept.co/our-team
Julie’s Links:
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Shownotes:
03:00- What is CrossFit?
04:15- Who is CrossFit for?
10:05- Humans are Capable of so much more than we think!
14:15- Motivating patients and clients through movement
21:10- CrossFit and Injury Rates
27:00- Do the things that “fill your cup”
28:25- What does your ecosystem look like?
32:00- Discussing lifestyle change with patients and clients.
On this week's episode, Julie dives into a personal mantra that has become a staple of her health & fitness journey. Breathe, Walk, Meditate is a practice adopted from Ben Pakulski and his podcast, "The Muscle Intelligence Podcast". In a world where health & fitness has become overcomplicated and intimidating, Julie discusses how simple, daily practices of breath work, outdoor walks and meditation can be a powerful combination to propel you forward. Listen in to hear Julie's wisdom on mindfulness, relaxing movement and living in the present moment.
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
References:
Instagram.com/bpakfitness
instagram.com/muscleintelligencepodcast
On this week's episode, Julie sat down with Brandon Vaughn and Josh Jeffery from Vertex Pt Specialists. Brandon & Josh pride themselves in providing excellent 1-on-1 physical therapy services to all populations, ranging from older adults to high level athletes. Vertex PT frequently sees patients without a physician referral, and Brandon and Josh give lots of insight to share about how this ultimately improves patient outcomes, and why many patients would benefit from seeking PT before other healthcare providers. If you're interested in learning from some of the best in the Biz, you'll love this episode with Brandon and Josh!
Brandon & Josh Links:
https://vertexpt.com/
instagram.com/vertexpt
instagram.com/vertexstrength
instagram.com/bvthept
instagram.com/joshjeffery5
Julie's Links:
instagram.com/goalsetmindset
facebook.com/goalsetmindset
Shownotes:
06:00- The Vertex PT Hybrid Model
08:10- What is Direct Access Physical Therapy?
12:10- What is the advantage to seeing a PT before another provider?
13:30- the PT as a gatekeeper
14:30- Proper referral to the physician
18:05- Addressing mechanical pain with movement
20:20- Keeping Patients Moving in the face of injury
28:30- The importance of primary care skills in PT practice
On this week's solo episode, Julie dives into common causes of overtraining, and how they are often linked to under-recovery. Many people who experience fatigue, impaired performance or difficulty progressing put the blame on their exercise modality- despite the fact that the exercise itself may not be the root cause. Tune in to hear Julie's four key principles to avoiding overtraining, recovering properly and making real progress towards health and fitness goals!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On this week’s episode, Julie sat down with Kristen Holmes to discuss circadian biology and its impact on human performance. We spoke about the importance of morning sunlight exposure, meal timing, and optimizing your environment to perform your best. As Vice President of Performance Science at WHOOP, Kristen Holmes drives thought leadership by engaging with industry leading researchers and partners to better understand individual, team, and organizational biometric and performance data across high stakes verticals. Before joining WHOOP in 2016, Kristen was the Head Field Hockey Coach at Princeton University where she was one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship. Kristen was a 3x All American, 2 x Big 10 Athlete of the year at the University of Iowa competing in both Field Hockey and Basketball and recently inducted into the Hall of Fame Class of 2021 and was a 7-year member of the U.S. National Field Hockey Team. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.
Kristen’s Links:
https://www.whoop.com/
https://www.linkedin.com/in/kristen-holmes-b9b44647/
https://www.instagram.com/kristen_holmes2126/
Julie’s Links:
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Shownotes:
03:40- What is circadian rhythm?
07:12- What influences the circadian rhythm?
13:00- The importance of morning sunlight exposure
20:02- Tips for creating an environment of optimal lighting
27:30- The role of sleep consistency
28:42- Should you sleep in on the weekends?
39:50- Structuring your most demanding tasks for wakefulness
On this week's episode, Julie discusses the fear or failure and how it limits our potential. In times of uncertainty, many people latch onto fearful believes about if things go wrong. Julie dives into how she navigates these beliefs and how embracing failure is the only way to truly find success.
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
https://podcasts.apple.com/us/podcast/the-rachel-hollis-podcast/id1245763628?i=1000560712698
On today’s episode, Julie invited Dr. Zak Gabor on the show to discuss the complexities of pain, movement mechanics, and how to navigate these complexities as a clinician, coach or athlete. Zak is a passionate physical therapist and founder of the level up initiative, now known as CALU, a mentorship program designed to help students and clinicians navigate the uncertainty that comes along with coaching and communicating with patients in order to give the best care possible. Zak and I dove deep into the factors that influence pain, the proper ways to address it, and the art of coaching movement mechanics in an empowering and effective way. Zak’s Links: https://www.instagram.com/zakgabor.dpt/ https://www.instagram.com/thelevelupinitiative/ CALU Community: https://www.facebook.com/groups/calucommunity CALU Podcasts: The Level Up Podcast: https://podcasts.apple.com/us/podcast/the-level-up-podcast/id1411523396 Rethinking Rehab: https://podcasts.apple.com/us/podcast/the-rethinking-rehab-podcast/id1614866162 Clinical Athlete: https://www.clinicalathlete.com/videos/tag/podcast The Playground: https://podcasts.apple.com/us/podcast/the-playground-podcast/id1616047147 Julie’s Links: instagram.com/goalsetmindset_jb facebook.com/goalsetmindset Shownotes: 04:00- What is MSK Pain? 08:00- Questioning “the body as a machine” model 11:05- Understanding Physical Stress 17:30- Should we work around or through pain? 25:00- Psychosocial influences in rehabilitation 27:10- Words matter 34:25- Recognizing patient beliefs and feelings 41:00- Being patient with your patients 50:10- Advice for navigating your MSK pain, when to seek a PT
On this week’s episode, Julie discusses her favorite strategies for structuring an effective workout in the gym. One of the biggest barriers to going to the gym is feeling overwhelmed by figuring out what exercises to do, what order to do them in, and how to do it efficiently. It’s important to get clear on the intention for the training session, and let it guide your thought process. Tune in for some helpful tips for creating a workout that’s best for you, your personal goals, and your individualized skill level!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
On this week’s episode, Julie sat down with Kevin Bronander to discuss the value of a journaling practice. Kevin is a writer, creator and fitness enthusiast who utilizes various journaling strategies to fuel his personal growth. Kevin is the the founder of The Prompted Newsletter, a weekly reflection on a powerful thought with journaling prompts to help readers become a bit better each day. Kevin shared the details of his journaling practice, the impact it has had, and practical strategies to creating your ideal practice. Tune in for some amazing takeaways to guide you towards your mindfulness journey today! Kevin’s Links: Prompted the Newsletter: https://kevinbronander.substack.com/about Website: https://kevinbronander.com/ Instagram: https://www.instagram.com/prompted.newsletter/ https://www.instagram.com/kbronander/ Twitter: https://twitter.com/kbronander Julie’s Links: instagram.com/goalsetmindset_jb facebook.com/goalsetmindset Shownotes: 02:40- Prompted The Newsletter 03:30- The Start of Kevin’s Journaling Practice 06:00- Mindfulness as a tool for self-discovery 08:10- Free Writing vs. Prompted Journaling 11:45- Reflecting on old journal entries 16:10- Walking Meditation and collecting thoughts 19:05- Facing your subconscious instead of running from it 21:00- Meditation and Journaling to Declutter the mind 22:30- Kevin’s Daily Journaling Practice- Questions, Prompts and Thoughts 29:05- Journaling for Creativity 30:15- The value of journaling in tough choices and personal development 34:00- Journaling takes many forms 38:40- How to begin your ideal journaling practice
On this episode, Julie invited Dr. Nick Perugini to discuss all aspects of movement, the power it holds, and how it serves as a gateway to improving all aspects of life. Nick is a coach, physical therapist and founder of “More Than Movement”, where he works with high performers to take them beyond baseline through optimizing fitness and rehab. His experiences as a coach and athlete, combined with his background in rehabilitating orthopedic injuries and pain, allows him to craft individualized programs that guide his clients from pain to performance, and beyond. Julie and Nick share a passion for changing the healthcare landscape and creating sustainable behavior change to help people change their lives for the better. Enjoy this awesome conversation! Nick’s Links: https://www.instagram.com/nickperugini.dpt/ https://www.instagram.com/morethanmvmt.pt/ https://morethanmvmnt.com/ Nick@morethanmvmt.com Julie’s Links: https://www.instagram.com/goalsetmindset_jb/ facebook.com/goalsetmindset Shownotes: 04:50- What does movement mean to you? 06:25- Movement is more than just a physical activity 12:30- Everyone is on a different path 17:10: The “What Else” phenomenon 17:30- Fitness is a gateway drug 27:00- Equipping clients with performance tools 29:30- Overcoming fearfulness around pain 35:00- Helping patients shatter expectations 38:50- When you don’t have enough time for the “quick fix” 45:00- What are your daily non-negotiables? 48:10- Your mindset and pain 52:30- Helping others make sense of pain
On this week's episode, Julie dives into strategies she has implemented to create her ideal environment in order to progress towards success. Through prioritizing her physical, mental and social environments, Julie has discovered the key to developing and sustaining healthy habits to become her best self. Listen in for some practical tips on how YOU can become the architect of your environment, rather than the victim.
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Mentioned:
Hard Things Club: https://www.facebook.com/groups/2995141484034884/
CALU Physical Therapy Community: https://www.facebook.com/groups/calucommunity/
Atomic Habits- James Clear
Shownotes:
03:00- The Physical Environment
04:55- Why I joined CrossFit
07:00- The importance of your fitness environment
08:03- The optimal food environment
09:30- The mental environment
10:05- The power of positive content
12:00- Auditing your social media
13:50- Gratitude and Mindfulness
17:01- Taking ownership of your mindset
19:20- The social environment
21:10- Creating a community of high achievers
27:30- You're in the drivers seat
On this week’s episode, Julie invited Dr. Alex Rosado to discuss the relationship between mobility and stability as it pertains to movement. Alex is a Board Certified Sports specialist in Physical Therapy, business owner and lover of all things movement and performance. Alex and I dive into the importance of core stability, how to properly address movement dysfunction, and practical takeaways that you can start using to improve your functional movement. Whether you’re a physical therapist, coach, or athlete, there’s a lesson in here for you!
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
instagram.com/bardoniapt
director@bardoniapt.com
Shownotes:
07:30- Mobility vs. Stability
09:30- The Importance of Motor Control
13:00- The Body as Mobile vs. Stable Sections
17:00- Strategies to Regain Mobility
25:00- Proximal Stability for Distal Mobility
31:05- Progressing Movement Patterns in Specific Patterns:
34:00- The Effects of Manual Therapy
40:00- Starting with the basics & training on the floor
41:50- When to Prioritize Mobility
46:10- Training Lumbopelvic Stability
50:40- Rotation & Anti-Rotation
54:00- Creating Power & PRe-Workout Routines
Sources Mentioned:
https://www.functionalmovement.com/articles/757/proximal_stability_for_distal_mobility
https://www.anatomytrains.com/
https://www.physiodave.com/the-4x4-matrix/
On this week’s episode, Julie sat down with her friend and fellow fitness enthusiast Sarah to discuss how we find time for fitness and mental health. Sarah is a nursing student and previous college athlete who has found ways to make fitness enjoyable, and prioritize mental wellness while navigating life changes. Sarah and Julie share some insight as to what their fitness and wellness routines look like on a busy day. Tune in for a fun and relatable episode!
Follow Sarah: instagram.com/smccfitness
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset
Shownotes:
12:05- The importance of flexibility
13:35- Why we love breakfast
25:02- Listen to your body
26:00- The value of outdoor time
27:30- Prioritizing Sleep
31:00- The role of mental health
On this week’s episode, Julie invited Haley Gierszal to discuss macro tracking, flexible dieting and ditching restrictive eating. Haley is a CrossFit Level 2 Trainer, Certified Personal Trainer, WAG Certified Nutrition Coach, and GGS P&PN Exercise Specialist who creates personalized nutrition plans for active women. Haley enjoys guiding her clients through the macro tracking process with the ultimate goal of learning about food composition, building a healthy relationship with food, and ultimately transitioning to intuitive eating. We discuss why macro tracking is a powerful lever to reach any body composition or performance goal and how it creates flexibility, despite common beliefs. If you’re interested in enhancing your nutrition, this episode is for you!
Haley’s Instagram: https://www.instagram.com/strong.as.hale/
Haley’s Coaching Application: https://yeay7vyvq90.typeform.com/to/efEKdjSz?typeform-source=linktr.ee
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindest
Shownotes:
05:30- RED-S in the CrossFit athlete
06:50- What are macros?
08:20- Creating individualized macro recommendations
12:50- The role of fats
14:30- The role of carbohydrates
15:40- The keto diet
17:30- What is macro tracking?
20:00- The importance of weighing
22:30- Tips for tracking snack foods
28:30- Creating an optimal food environment
32:00- Will macro tracking make me obsessive?
39:30- How does macro tracking lead to flexible dieting?
46:30- Transitioning to intuitive eating
On this Bonus episode of the podcast, I sat down with my Dad after joining him on one of his daily sunrise walks at Hampton Beach, NH. We spoke about the immense power that sunlight, fresh air & mindfulness have on mental health, gratitude and a successful day. My Dad has lots of wisdom to share about how even in his 50s, this simple practice has changed his life and his outlook on the world. Tune in for some authentic inspiration and conversation with one of the most special people in my life! Jim’s instagram: instagram.com/jmburrillnh instagram.com/goalsetmindset_jb facebook.com/goalsetmindset
On this week's episode, Julie reflects on lessons learned during her 10-week clinical rotation at an outpatient orthopedic physical therapy office. Although these lessons are spoken of in the PT context, they can be applied to working with people in any capacity. Tune in to hear things that Julie learned through wins, losses and everything in between.
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facebook.com/goalsetmindset
On this week's episode, Julie & Jovanny dive into their experience as Whoop members over the last year. Whoop is a health and fitness wearable that monitors physiological data 24/7 to provide users with information about sleep, strain recovery, and health metrics. Whoop's coaching has tremendously influenced the way that Julie & Jovanny view sleep, nutrition, mindset, health and how to prioritize fitness with a truly holistic approach. Whoop's mission is to optimize human performance and unlock each user's highest potential, which is why Julie & Jovanny recommend it to anybody interested in improving their health and fitness. Enjoy this deep dive episode into this amazing product!
instagram.com/goalsetmindset_jb
https://www.facebook.com/goalsetmindset
https://www.whoop.com/
Shownotes:
01:50- What is whoop?
04:38- What does whoop measure?
09:00- Interpreting sleep data
15:40- REM vs. Deep Sleep
17:03- Interpreting recovery data
25:30- The health monitor
28:00- Alcohol & Recovery
30:15- My data during COVID
36:05- Measuring strain; exercise vs. sickness
39:00- Whoop vs. apple watch
42:00- Whoop Journal
45:00- Menstral Cycle & Recovery
52:00- How Whoop has influenced our habits
59:40- Who is Whoop for?
Disclaimer: Goalset Mindset is not affiliated with Whoop and this information is all from personal experience.
On this week’s episode, Julie sat down with Dr. Natalia Ochalski, a Pelvic Floor Physical Therapist to speak about the basics of pelvic health and its impact on performance. Natalia has 2 years of experience treating men, women and children with various pelvic floor dysfunctions. She is extremely passionate about the role that pelvic health plays in our mental, physical, and sexual health and speaks on topics that are uncommon, yet important conversations to have. Natalia has lots to share about how we can take care of our pelvic floor, when to see a specialist, how it can be involved in orthopedic injuries and much more! instagram.com/goalsetmindset_jb Natalia’s Links: Instagram: instagram.com/dr.nat_pelvicdpt Email: nataliaochalskidpt@gmail.com Find a Pelvic Health Specialist: https://pelvicrehab.com/?utm_source=hermanwallace.com&utm_medium=referrral&utm_content=findapractitioner
Show Notes:
03:10- What is the pelvic floor? Anatomy & Physiology
04:45- The Pelvic Floor as a core muscle
09:00- Assessing the diaphragm and transverse abdominus
17:42- Common pelvic floor diagnoses seen in a pelvic health PT clinic
20:45- Causes, treatments, and implications of incontinence
23:25- The Physical Therapy examination of the pelvic floor
28:50- Dosage for Kegel Exerrcises
30:35- Proper coordination of breathing, pelvic floor contractions and functional movement
33:15- Pelvic health across the lifespan outside of the pregnant and postpartum population
37:55- Bad bladder habits & bladder irritants,
42:30- General strategies for maintaining pelvic floor health
On this week's episode, Julie dives into the importance of living in the now and capturing the present moment. She shares her experiences of feeling mentally cluttered while thinking of the future, and how to find clarity in the "now". If you're at a pivotal point in life, making big decisions, or feeling overwhelmed, tune in to hear how you can turn your future goals into present day intentions!
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On this week’s episode, Julie invited Dr. Dustin Jones to discuss the impact of physical activity & training on the aging process. Dustin is a Doctor of Physical Therapy, CrossFit coach, and educator for the Institute of Clinical Excellence in their Older Adult division. He is the founder of StrongerLife, a cross-fit style gym designed specifically for older adults. Dustin has found through his research and clinical experience that “old” does not mean “weak”, and speaks on the immense impact strength training has on aging gracefully. If you work with older adults, or have one in your life, this episode will leave you feeling inspired and ready to take action towards making real change for this population!
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Dustin's Links:
Instagram: https://www.instagram.com/dustinjones.dpt/
Institute of Clinical Excellence MMOA Course: https://ptonice.com/older-adult
Modern Management of the Older Adult: https://www.mmoa.online/
Studies on Frailty/Sickness & Training:
https://bjsm.bmj.com/content/early/2022/02/08/bjsports-2021-105159
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7849616/#CR16
Meditation is a well-regarded tool to achieve calmness, decrease stress and improve awareness, but many people don't know where to begin. On this episode, Julie takes listeners through a short guided meditation which focuses on breath work, body scanning and gratitude. Guided meditation can be performed any place, anytime. So find a quiet spot and tune in for your daily dose of mindfulness!
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Inspired by Headspace: https://www.headspace.com/meditation
In this episode, Julie dives deep into the physiological mechanisms behind stress with Dan Braun. Dan is a certified personal trainer, DPT student and runs his own training business where he’s known for using a unique holistic approach to managing health and fitness. He also hosts the Brawn Body Health and Fitness Podcast, where he shares health and fitness advice and motivating stories with a new guest every week. Dan and Julie have a jam packed conversation about environmental stressors, how food influences stress, improving stress through breath work and much more. Tune in to hear about where stress may be hiding in your daily life, and how to overcome it!
instagram.com/goalsetmindset_jb
Dan's Links:
Instagram: https://www.instagram.com/brawnbody/
Podcast: https://podcasts.apple.com/us/podcast/brawn-body-health-and-fitness-podcast/id1504768337
TikTok: https://www.tiktok.com/@brawnbody
Email: brawnbodytraining@gmail.com
Last week, Julie had the opportunity to attend the American Physical Therapy Association's "Combined Sections Meeting"- the largest physical therapy conference in the U.S! Joined by thousands of students, researchers, and clinicians, the weekend was filled with learning, connecting, and lots of fun! Tune in to hear Julie's reflection on the event, the impact it had, and why she's excited to attend many more conferences in the future!
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On this week's episode, Julie spoke with Sarah Novak to discuss food sensitivities and how to navigate the struggles that come along with them. A few years ago, Sarah was diagnosed with Celiac Disease and since then has made appropriate changes which have improved her mental and physical health. If you experience food sensitivity or are working to manage your diet in social settings, this episode is for you!
instagram.com/goalsetmindset_jb
Sarah's Instagram: https://www.instagram.com/the.simple.celiac/
On today’s episode, Julie sat down with Dr. Mohamed Almubiadin to discuss load management, the importance of proper progression, and how to manage and prevent overuse injuries. As a Doctor of Physical Therapy & Certified Strength & Conditioning Specialist, Mohamed is passionate about guiding active individuals through the rehabilitation journey while prioritizing their goals. Tune in to hear some strategies to improve your workouts, when it may be time to see a PT, and how sleep & recovery play a role in injury. instagram.com/goalsetmindset_jb Mohamed's Links: Instagram: https://www.instagram.com/drmohamedalmu/ The Halo Effect Podcast: https://open.spotify.com/show/1IZnybpCbMUdekQ3FhBGWh?si=6f8e66273ae34226
On today's episode, Julie dives into "grit", defined as the powerful combination of passion & perseverance. Inspired by Angela Duckworth's book "GRIT: The Power of Passion & Perseverance", this episode dives into the true driver behind great success and high achievement. It isn't talent, or intelligence, or even socioeconomic status. Regardless of your external world, true success & fulfillment comes from within when passion and perseverance join forces. Tune in for a motivational episode, and learn why Grit is a core value of Julie's.
www.instagram.com/goalsetmindset_jb
Grit Book: https://www.amazon.com/Grit-Passion-Perseverance-Angela-Duckworth/dp/1501111116/ref=sr_1_2?crid=HFQ386I64WHI&keywords=grit&qid=1642379134&sprefix=grit%2Caps%2C99&sr=8-2
Angela Duckworth's Ted Talks:
https://www.youtube.com/watch?v=H14bBuluwB8
https://www.youtube.com/watch?v=qaeFnxSfSC4
The Grit Scale: https://angeladuckworth.com/grit-scale/
On this episode, Julie sat down with Taylor McTigue to discuss the easy-to-reach, sustainable habits that improve health and fitness. Taylor is a NASM Certified Personal Trainer, ACE Certified Nutrition Specialist, and Doctor of Physical Therapy student at Stony Brook University who is passionate about helping others improve mental and physical health. Tune in to hear the simple habits that compound to create tremendous health improvements! Taylor's instagram: https://www.instagram.com/tay.by.dayy/ Julie's instagram: https://www.instagram.com/goalsetmindset_jb/
On this week's episode, Julie sat down with Jovanny Aviles to discuss all things body recomposition, sustainable weight loss, and improving overall health. Topics range from the importance of muscle mass, choosing what works for YOU, and most of all, being patient. Jovanny has years of experience in training himself and others. Listen in for a value packed episode! Jovanny's Instagram: https://www.instagram.com/rice_cake_lover/ https://www.instagram.com/goalsetmindset_jb/
On this episode, Julie speaks about the importance of self-reflection, how it can guide you towards new goals, and some of her personal reflection on 2021. Tune in to hear some strategies for self-reflecting and creating meaningful goals as we head into the New Year!
https://www.instagram.com/goalsetmindset_jb/
On this week’s episode, I sat down with Dr. Aimee Depelteau. Aimee is a doctor of physical therapy, board certified orthopedic specialist, strength and conditioning specialist, and most recently attained a pelvic health certification to level up her practice of treating female athletes. We had an exciting discussion about working with women across the lifespan, why all women need strength training, and important considerations for competitive female athletes. Tune in to hear why women deserve a place in the weight room, and why its NEVER too late to embark on your fitness journey!
Julie’s instagram: https://www.instagram.com/goalsetmindset_jb/
Aimee’s instagrams: https://www.instagram.com/armsbyaimee/
https://www.instagram.com/ironladydpt/
Vertex PT Specialists: https://www.instagram.com/vertexpt/
On this week's #MindsetMonday , I dove into my personal experience with meditation. I began meditation as a way to gain a better understanding of myself, my purpose, and my goals. Through meditation I am mentally stronger, experience more meaningful relationships, and have improved my mental and physical performance. Tune in to this episode as I share my vulnerability and lessons learned through my practice, and why YOU should treat your mind with the same attention you give your body!
https://www.instagram.com/goalsetmindset_jb/
https://www.headspace.com/meditation
Julie sat down with online physique and nutrition Coach Noah Lee to discuss one of the hottest topics in nutrition- sugar. In this informative episode, Noah discusses why sugar ISN'T something to be afraid of, the importance of balancing your diet and social life, what kinds of factors are worth prioritizing instead of the added sugar on a food label, and MORE! Tune in to hear some strategies for managing temptations and sugary goods as we navigate the holidays!
https://www.instagram.com/goalsetmindset_jb/
Noah's Links:
https://www.instagram.com/noahdavidlee/
http://noahleecoaching.com/
On this week's #MindsetMonday , Julie breaks down the best ways to use your Apple Watch as part of your fitness journey. The Apple Watch is by far one of the most popular workout devices on the market, but at times can be misleading or difficult to understand. Tune in to hear some of Julie's favorite features, as well as a break down of how to interpret your workout summary, calories burned, and how to best use this device to make progress towards your goals!
Reference: https://pubmed.ncbi.nlm.nih.gov/28538708/
instagram: @goalsetmindset_jb
On this week's #MindsetMonday , Julie sits down with her classmate Stephanie to discuss their best study strategies for navigating Physical Therapy school. In this quick episode, they talk about how to maximize productivity while maintaining a busy schedule. Tune in to hear about some study tips that may help you on your educational journey!
instagram: @goalsetmindset_jb
On this week's #MindsetMonday , Julie discusses The 40% Rule- a concept from David Goggins that helps to strengthen mindset. It explains that when we feel like it's time to give up, we have only given around 40% of our full effort. Tune in to hear how this technique can be leveraged to improve physical and mental performance, and the importance of being the person YOU want to be, in a world full of people who want you to be something else.
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On this week's #MindsetMonday, Julie speaks about 5 of her go-to protein snacks that are quick, easy and convenient. Eating enough protein each day is not always easy, especially if you spend most of your day on the go. Tune in to hear about a few foods that can help YOU eat more protein, so you can start prioritizing a healthier diet starting today!
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On this week’s episode, Julie sits down with Dr. Joe Rinaldi. Joe is a Doctor of Physical Therapy, human performance coach, entrepreneur, writer and content creator. Joe shares what drove him to leave his full-time PT job and pursue online performance coaching, as well as finding strength in struggle with Best Disease. Joe has so much wisdom to share about authenticity, the pursuit of a greater purpose, and intentionally doing hard things. Listen in for the motivation you need to keep pushing.
instagram: @goalsetmindset_jb
Joe’s links:
Blog: https://joerinaldi.blog/
Twitter: https://twitter.com/joearinaldi
Instagram: https://www.instagram.com/joearinaldi/
Patreon Newsletter: https://www.patreon.com/joerinaldi
YouTube: https://www.youtube.com/channel/UCy7YJ4Vhk7Ph74bLIFBy-rA
On this week's #MindsetMonday , Julie speaks about the benefits of strength training for both physical and mental health. Strength training has a dramatic impact on your body composition, cardiovascular health, resilience and confidence. Tune in to hear why you should head to the dumbbells next time you go to the gym to do cardio, and why Julie is on a mission to promote strength training for ALL people- regardless of age, fitness level, or athletic ability.
instagram: @goalsetmindset_jb
On this week’s #MindsetMonday , Julie speaks about a personal productivity hack which leverages 2 well-known performance enhancers- naps and caffeine. The Nappuccino is the combination of quick caffeine consumption + a brief nap to give you an energy boost during a busy day. Tune in to hear some tips about how to time your naps, how long they should be, and how to optimize your caffeine consumption!
instagram: @goalsetmindset_jb
On this week's #MindsetMonday , Julie reflects on the milestone of reaching 500 consistent days of practicing gratitude. Gratitude is something the world needs now more than ever, with its powerful effects on mindset, resilience and its ability to change the lens at which the world is seen. Tune in to hear how gratitude can fuel your personal growth, the neuroscience behind its benefits, and how you can build a stronger, more joyous version of yourself TODAY!
instagram: @goalsetmindset_jb
On this week's #MindsetMonday, Julie talks about the most important first step on any nutrition journey- mindfulness. The key to any successful diet begins with evaluating your current habits. Tune in to hear how paying attention during AND after your meals can help you take steps towards your goals, and how it helped Julie make changes in her diet to improve her performance.
instagram: @goalsetmindset_jb
On this week's #MindsetMonday, Julie speaks about her experience with foam rolling as both an athlete and coach. Foam rolling is an easy, effective way to leverage the parasympathetic nervous system, promote mindfulness, and MORE! Tune in to hear more about the art & science behind this popular training tool, and decide for yourself if it can benefit you!
instagram: @goalsetmindset_jb
On this week's #MindsetMonday, Julie discusses the importance of scheduling joy into your life. Joy is about doing the things that make YOU feel good, despite what others may think. Live unapologetically by creating a lifestyle centered around your passion and happiness. Tune in to hear how YOU can become intentional about creating joy, and why it must be prioritized.
instagram: @goalsetmindset_jb
On this week's #MindsetMonday Julie speaks about the natural performance enhancing effect of movement on health and well-being. Simple, easy physical activity can improve your energy levels, reduce pain, improve metabolism and set you on a path towards YOUR healthiest life. Tune in to learn which daily movement may be best for you, and how to easily work it into YOUR busy schedule.
On this week's #MindsetMonday Julie speaks about the purpose and power of sleep. If you want to show up for the important aspects of your life with the most energy and effort possible, sleep must be at the top of your priority list. Tune in to hear how sleep affects your emotions, body composition, ability to learn and so much more. Finally, learn 3 simple habits that you can start incorporating TODAY to improve your sleep quality!
instagram: @goalsetmindset_jb
On this episode, Julie introduces the GoalsetMindset Podcast with a discussion on "taking the leap". This weekly wellness tip will help you understand the importance taking purposeful action towards your goals TODAY, getting uncomfortable, and doing the thing that scares you. Tune in for the motivation you need to take the next step towards becoming the best version of yourself.
instagram: @goalsetmindset_jb