Shows
The Goalset Mindset PodcastS2E9: Improving Mental Health & Rediscovering Identity in Big Life Transitions w/ Kelly Allmon (Women's Health Series Pt 2)In this episode of the GoalSet Mindset Podcast, Julie Aviles speaks with Kelly Allmon, a licensed clinical therapist specializing in women's health and life transitions. They explore the various stages of a woman's life, including adolescence, pregnancy, postpartum, and menopause, discussing the psychological and physiological changes that occur. The conversation delves into the grieving process associated with these transitions, the importance of creating a new identity, and the challenges of comparison in the age of social media. Kelly emphasizes the need for self-awareness, the power of journaling, and the significance of surrounding oneself with supportive individuals during these transformative...2025-03-1754 min
The Goalset Mindset PodcastS2E8: Overcoming Pelvic Pain: A Comprehensive Guide w/ Naomi Dillon (Women's Health Series Pt 1)In today's episode, Julie Aviles is joined by Dr. Naomi Dillon, a pelvic floor physical therapist, to discuss the often-overlooked topic of pelvic pain. They explore the symptoms, causes, and management strategies for pelvic pain, emphasizing the importance of understanding the pelvic floor's role in overall health and athletic performance. Naomi shares her personal journey into pelvic health, the emotional connections tied to pelvic pain, and practical tips for listeners to improve their pelvic health. The conversation highlights the significance of communication in intimacy and the need for self-care and balance in life.takeawaysPelvic pain is a...2025-03-1257 min
The Goalset Mindset PodcastS2E7. The Female Runner: Start to Finish w/ Annie GlackinIn this engaging conversation, Julie Aviles and Annie Glackin explore the unique challenges and insights related to female runners and athletes. They discuss the importance of understanding hormonal health, bone health, and the need for diversified movement in training. The conversation highlights the gaps in female athlete research and the significance of empowering women in fitness, emphasizing that every woman engaging in physical activity is an athlete. They also touch on the upcoming Female Runner Course, aimed at educating healthcare professionals on how to better serve female athletes across their lifespan. In this engaging conversation, Annie Glackin and Julie...2025-01-271h 19
The Goalset Mindset PodcastS2E5. Take The Leap 2.0 & Big NewsOn this week's episode, Julie discusses how to decide when it's time to "Take The Leap" and jump head first out of the comfort zone. In this quick episode you'll hear about 3 questions to ask yourself as you wrestle with making a big decision. You'll also hear a big life update from Julie!
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https://thegoalsetmindset.com/2024-12-2321 minThe Goalset Mindset PodcastS2E4. Are YOU Living with Intention?On today's episode, Julie reflects on strategies to live life with more intention. Many of us move through our day feeling unfocused, overwhelmed and distracted by the many things fighting for our attention. In this conversation, Julie teaches how discovering purpose, pursuing presence and planning accordingly can help you regain ownership of your energy and effort.
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References:
Podcast Episode: "Learning to Unplug" from That Sounds Fun
Book: The Ruthless Elimination of Hurry by John Mark Comer2024-09-0927 min
The Goalset Mindset PodcastS2E2: CrossFit Series- Competing in the CrossFit Games & Pursuing Clinical Excellence w/ Dr. Kelly BenfeyOn today's episode, Julie is joined by Dr. Kelly Benfey to discuss her journey as a competitive CrossFit athlete as well as her experience as a physical therapist who specializes in treating CrossFitters. Kelly is a 2023 CrossFit Games athlete, the owner of Onward Physical Therapy in Milwaukee, WI, and adjunct faculty with the Institute of Clinical Excellence in the Fitness Athlete Division. In this episode, Kelly discusses her "why" behind CrossFit, her favorite recovery tips for herself and her patients, the changes and habits that helped her go from "good" to "great", and advcie for finding the best physical...2024-07-221h 01The Goalset Mindset PodcastS2E1. Four Years of Gratitude & Podcast Re-LaunchIn 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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info@thegoalsetmindset...2024-05-2855 minThe Goalset Mindset Podcast111. My Ins & Outs of 2024On 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.
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Email: julianne.burrill@gmail.com2024-01-0532 minThe Goalset Mindset Podcast110. How This Season is Serving YouOn 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...2023-11-2728 min
The Goalset Mindset Podcast106. 3 Reminders to MyselfOn 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.
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https://www.instagram.com/goalsetmindset_jb/2023-10-2422 minThe Goalset Mindset Podcast103. Strong People Are Harder to KillOn 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!
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Related Episodes:
Ep. 93: Sickess, Wellness Fitness Continuum
Ep. 9: Strength...2023-09-1833 minThe Goalset Mindset Podcast101. Q&A 2- PT, Career & WorkoutsOn today's episode, Julie answers the 2nd round of listener questions focused around physical therapy, workout tips/motivation, and lessons learned in the first year of her career. Tune in to learn more about Julie's personal and professional journey, what it's like to be a sports PT, and how to level up your workouts!
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Shownotes:
What was the biggest moment/factor that made you want to become a PT?
Have you noticed any trends between patient mentality at evaluation and their outcomes?
What are some staple leg day workouts that you see benefit your athletes to...2023-08-2855 minThe Goalset Mindset Podcast100. Listener Q&A- Best Moments, Mindset, Motivation & More!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!
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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 yo...2023-08-2244 minThe Goalset Mindset Podcast97. If You Know, GoOn 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!
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www.facebook.com/goalsetmindset2023-07-1023 minThe Goalset Mindset Podcast95. The #1 Reason You Can't Stay ConsistentOn 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_jb2023-06-2625 minThe Goalset Mindset Podcast93. Sickness Wellness Fitness ContinuumOn 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.
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www.facebook/com/goalsetmindset2023-06-1227 min
The Goalset Mindset Podcast91. BONUS: The Science of Gratitude PracticeOn this bonus episode of #TheGoalsetMindsetPodcast , Julie discusses the science of practicing gratitude, and how it creates physical changes on our brain and body that promote improved health, happiness, and relationships. Tune in to hear how gratitude can change YOUR life, and some of Julie’s biggest takeaways after 3 years of consistent, daily gratitude journaling!
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References:
https://open.spotify.com/episode/5GYvrvQmFQmD77vpsiMn59?si=63a3066219474698
https://positivepsychology.com/neuroscience-of-gratitude/#neuroscience
https://pubmed.ncbi.nlm.nih.gov/33932527/
https://www.princetonhcs.org/about-princeton-health/news-and-information/news/can-gratitude-increase-quality-of-life#:~:text=%E2%80%94When%20gratitude%20is%20expressed%20and,%2C%20...2023-05-2537 minThe Goalset Mindset Podcast90. 3 Reasons to Start JournalingOn today's episode, Julie shares 3 reasons why you should start a journaling practice. Over the last 5 years, journaling has become a staple in Julie's life and has become a place for documenting the up's, down's and everything in between. Listen in to this quick episode to learn all about the positive impact journaling has on our present, past and future self!
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facebook.com/goalsetmindset2023-05-2224 minThe Goalset Mindset Podcast88. My 1st CrossFit Competition- ReflectionsOn this week's episode, Julie shares her experiences competing in his first CrossFit competition this weekend. Julie competed on a team of 4 in the intermediate division at Riverfront Rivalry, hosted by RivAthletics. Tune in to hear Julie's "why" behind competing, who played a big role in her journey, how she prepared, and what she learned most from the experience. If you're on the edge of signing up for that thing that makes you nervous- this is for you!
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www.facebook.com/goalsetmindset2023-05-0848 minThe Goalset Mindset Podcast87. Into the StormOn today's episode, Julie shares the story of the buffalo vs. cow. When a storm is coming, cows run in the opposite direction in hopes of getting away form the storm, resulting in a longer time spent in its path. Buffalo on the other hand run INTO the storm, facing it head on, getting through it faster and becoming stronger in the process. What storm in life are YOU running from- and who will weather it with you?
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facebook.com/goalsetmindset2023-05-0114 minThe Goalset Mindset Podcast85. Sleep & Recovery- The Missing Link to Maximizing PerformanceOn today's episode, Julie speaks to a Nutrition coach's community about the role of sleep and recovery in performance. The audience is comprised of fitness-loving women who are on a journey towards becoming healthier, stronger and more educated about caring best for their bodies. Julie presents the latest research on the impact that sleep and recovery has on body composition, athletic performance and injury risk!
YouTube Presentation: https://www.youtube.com/watch?v=-SyRLRiyLhU&t=31s
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Spotify: https://open.spotify.com/sh...2023-04-1048 minThe Goalset Mindset Podcast84. Perspective- Planted, Not BuriedOn today's episode, Julie discusses the choice we get to make during hard times- perspective. Inspired by a quote that has changed her life, Julie breaks down the importance of choosing to feel planted vs. buried, how beauty is born from darkness, and the role of stubborn faith.
"Sometimes, when you're in a dark place, you feel like you've been buried, but you've actually be planted." - Christine Caine
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https://www.youtube.com/@goalsetmindset2023-04-0317 min
The Goalset Mindset Podcast83. Hybrid Athlete Training w/ Joe RinaldiOn today's episode, Julie welcomes Joe Rinaldi back to the podcast to discuss hybrid athlete training. Joe is the founder of Project Endure where he helps other motivated humans take their performance to the next level through mindset, fitness and business coaching. As a doctor of physical therapy and hybrid athlete himself, Joe has a unique perspective on how strength training and endurance training support one another, and that it IS in fact possible to run fast, run far, and lift big weights. If you’re wondering how to structure a fitness program, become an all around better athlete, or li...2023-03-2747 minThe Goalset Mindset Podcast82. Stop Playing SmallOn today's episode, Julie discusses why we all need to stop playing small, and finally start chasing the dreams that make us nervous. In the pursuit of becoming our best selves, often times we "play small" because of fear of failure, imposter syndrome, or worrying about what others think. Tune in for a quick motivational episode about why you should let your light shine bright!
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facebook.com/goalsetmindset2023-03-2015 min
The Goalset Mindset Podcast81. Are Barefoot Shoes for You? w/ Jovanny AvilesOn today's episode, Julie & Jovanny discuss their "why" behind choosing barefoot footwear. Barefoot shoes have plenty of benefits- allowing the foot to move freely, take its natural shape, and access enhanced levels of sensory input and proprioception. Transitioning from mainstream footwear to minimalist shoes can be challenging, and isn't for everybody. Tune in to hear our thoughts on barefoot living & why your feet should get the attention they've been missing!
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facebook.com/goalsetmindset2023-03-1333 minThe Goalset Mindset Podcast80. 6 Lessons From 6 Months as a New Grad PTOn this week's episode, Julie dives into 6 lessons from her first 6 months as a Performance Physical Therapist. In this reflection, Julie elaborates on the resources, impactful people, failures and successes that have shaped her growth and confidence over the last 6 months. Enjoy this conversation full of tangible strategies and personal experiences about navigating New-Grad life!
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facebook.com/goalsetmindset2023-03-0635 min
The Goalset Mindset Podcast79. Want to be "Toned"? Get Strong. w/ Meghan WieserOn today’s episode, I’m joined by Dr. Meghan Wieser to discuss the topic of getting toned vs. getting strong, and why this language can be often times misunderstood. Megan is a Physiocoacb at Recharge, a group fitness facility run by physical therapists in Ellicott City, MD. We have a great conversation about the stigma associated with women strength training, the science behind improving body composition and problems that exist in fitness marketing, especially towards women. We also discuss the value of setting performance goals over body weight goals, and some of our favorite strategies to staying on track. This...2023-02-2755 minThe Goalset Mindset Podcast77. Be Kind to Your MindOn today's episode, Julie discusses the importance of being kind to your mind.. Many of us make time caring for our physical health through prioritizing exercise, nutrition, and good quality sleep. What might it look like to give the mind that same attention? Just like building muscle, creating a resilient mindset takes practice. Listen in to hear two of Julie's favorite mindfulness practices and how they can help take your mental & physical fitness to the next level.
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facebook.com/goalsetmindset2023-02-1324 min
The Goalset Mindset Podcast76. Back to Baseline is Bullshit w/ Zach LongOn todays episode, Julie is joined by Dr. Zach Long to discuss growing @thebarbellphysio, his leadership in blending strength and conditioning with rehab, and why taking people “back to baseline” isn’t enough. Simply put, the person that was your baseline got hurt, so why would we stop there? Zach is a physical therapist, educator, and coach who has helped tens of thousands of people optimize and understand performance through his courses, social media content, and fitness programming. We discuss strategies for building true tissue resilience, how to effectively dose exercise, and how much emphasis we should be placing on liftin...2023-02-0644 minThe Goalset Mindset Podcast75. Real Talk- Evaluating Your EcosystemOn today's episode, Julie discusses the importance of cultivating an ecosystem that supports health & fitness goals. In a world of distractions & unpredictability, placing energy in what we CAN control becomes crucial to staying on track, holding ourselves accountable and making real progress. Tune in to hear Julie's method for evaluating your personal ecosystem through 5 key domains- household, nutrition, social, spiritual, and fitness ecosystems.
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www.facebook.com/goalsetmindset2023-01-3027 min
The Goalset Mindset Podcast74. From Sickness to Fitness & Breaking Industry Barriers w/ Julie BrauerOn today’s episode, Julie is joined by Julie Brauer to discuss taking humans from sickness to fitness, and making fitness accessible across our population. Julie is a physical therapist who specializes in working with medically complex individuals and older adults. She travels the country with The Institute of Clinical Excellence to teaching other health care professionals about how to bridge the gap between sickness and fitness. She preaches about how fitness is often wasted on the already fit, and what those of us fitness loving humans can do to decrease intimidation and introduce others to fitness. Julie is on a...2023-01-231h 04The Goalset Mindset Podcast73. Five Accessory Exercises I LoveOn today's episode, Julie discusses five of her favorite accessory exercises that she works into her personal fitness routine. These exercises are a great way to diversify a training program, hit under-appreciated muscle groups, and have some fun while doing it! Listen in to hear about these 5 movements, the key aspects of each, and how to work them into your program! Check out the videos below for a visual of each:
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Exercise Videos:
Turkish Get Up: https://www.youtube.com/watch?v=w4BQTswaAds
Bulgarian Split Squat: https://www.youtube.com/watch?v=8...2023-01-1622 minThe Goalset Mindset Podcast71. Setting New Year's IntentionsOn this week's episode, Julie recorded LIVE on instagram and facebook discussing her strategies for setting New Year's Goals, and staying consistent along the journey. She highlights the importance of finding your tribe, knowing where to subtract in order to make room for a better you, and the importance of expressing gratitude along the way. Tune in for the motivation you need to set your 2023 intentions and pursue your best self!
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facebook.com/goalsetmindset2023-01-0235 minThe Goalset Mindset Podcast70. CrossFit Level 1 Course ReflectionOn this week's episode, Julie discusses her thoughts after taking the Crossfit Level 1 Trainer Certificate course in Baltimore, Maryland. Julie tried CrossFit for the first time in April of 2022, and since then she has become more interested in learning the foundational movements, programming and philosophy of CrossFit. Tune in to hear Julie's reflection on why she took the course, her 5 biggest takeaways, and how you can decide if becoming a CF-L1 is right for you!
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facebook/com/goalsetmindset2022-12-1938 minThe Goalset Mindset Podcast69. What Lights Your Soul on Fire?On today's episode, Julie ponders a thought that arose on a mindful walk this weekend. Often times when we feel stuck, reach a plateau or lack motivation, what's needed is a spark. Tune in to hear Julie's thoughts on asking who, what and where to ignite your spark and get you back on track towards pursuing your best self!
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facebook.com/goalsetmindset2022-12-1219 min
The Goalset Mindset Podcast68. Betting on Yourself & the Benefit of Boutique Fitness w/ Jessica YarmeyOn today’s episode, Julie is joined by Jessica Yarmey to discuss personal growth, betting on yourself, and the power of boutique fitness. Jessica and I discuss her entrepreneurial pursuits inside of uncertain times, the importance of leaning into passion and strength, and overcoming fear of failure with action. We also discuss why boutique, studio style fitness classes and so successful, and the role that community and accountability play in health and fitness. This is a conversation that hit near and dear to my “why”, and i am so happy to share it with you all. enjoy my conversation with Jessic...2022-12-051h 05The Goalset Mindset Podcast67. Balancing Gratitude & DiscontentOn this week's episode, Julie discusses the internal battle between feeling grateful, while also feeling discontent. When approaching life with a positive mindset, it may feel uncomfortable to experience feel sadness, dissatisfaction or wanting more. However, expressing gratitude & wanting better in yourself and in others are both crucial attributes to personal growth and becoming the best version of ourselves.
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facebook.com/goalsetmindset2022-11-2816 minThe Goalset Mindset Podcast65. Confidence is a SkillOn 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.
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facebook.com/goalsetmindset2022-11-1423 minThe Goalset Mindset Podcast63. Authenticity AlwaysOn 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,2022-10-3117 min
The Goalset Mindset Podcast62. Military Leadership & Physical Therapy for Tactile Athletes w/ Lindsey DuckworthOn 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...2022-10-2434 min
The Goalset Mindset Podcast61. Don't Sleep More, Sleep BetterOn 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...2022-10-1727 min
The Goalset Mindset Podcast60. Functional Fitness for The Adaptive Athlete w/ Kiersten McCartneyOn 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...2022-10-1047 min
The Goalset Mindset Podcast59. Inspiration > InformationOn 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.
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facebook.com/goalsetmindset2022-10-0317 min
The Goalset Mindset Podcast58. Fitness Forward Healthcare & Leading From the Front w/ Jeff MooreOn 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 it...2022-09-261h 00
The Goalset Mindset Podcast57. Understanding Low Back Pain & Finding the Root Cause w/ Megan DaleyOn 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...2022-09-1955 min
The Goalset Mindset Podcast56. 7 Ways to Boost Your EnergyOn 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)
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https://www.youtube.com/channel/UC7cNt6xAmthnLlqA8dj786Q2022-09-1223 min
The Goalset Mindset Podcast55. Resistance Training for Runners w/ Mara ArgyriouIn 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 enjo...2022-09-0538 min
The Goalset Mindset Podcast54. How to Warm-up for Your WorkoutsOn 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!
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facebook.com/goalsetmindset2022-08-2919 min
The Goalset Mindset Podcast53. Coaching Kids Through Gratitude, Grit & Goal-Setting w/ Richard PogueOn 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!
S...2022-08-2240 min
The Goalset Mindset Podcast52. The Man in the ArenaOn 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...2022-08-1518 min
The Goalset Mindset Podcast51. Science-Based Nutritional Strategies that are Built to Last w/ Dr. Jessica BachmanOn 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...2022-08-0855 min
The Goalset Mindset Podcast50. 5 Things I've Changed My Mind OnOn 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/goalsetmindset2022-08-0130 min
The Goalset Mindset Podcast49. Are Your Workouts Building Muscle?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 e...2022-07-2523 min
The Goalset Mindset Podcast48. Breathing for Better Health & Peak Performance w/ Ian MarkowOn 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...2022-07-1857 min
The Goalset Mindset Podcast47. Alcohol & Sleep- Helping or Hurting?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 scienc...2022-07-1123 min
The Goalset Mindset Podcast46. CrossFit Culture & Empowering Humans Through Fitness w/ Lindsey HugheyOn 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 ba...2022-07-0443 min
The Goalset Mindset Podcast45. Breathe. Walk. Meditate.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.
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facebook.com/goalsetmindset
References:
Instagram.com/bpakfitness
instagram.com/muscleintelligencepodcast2022-06-2718 min
The Goalset Mindset Podcast44. Direct Access & Providing Exceptional PT Services w/ Brandon Vaughn & Josh JefferyOn 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 & J...2022-06-2037 min
The Goalset Mindset Podcast43. Overtrained or Under-Recovered?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/goalsetmindset2022-06-1325 min
The Goalset Mindset Podcast42. Optimizing Circadian Rhythm to Maximize Performance w/ Kristen HolmesOn 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 Iv...2022-06-0650 min
The Goalset Mindset Podcast41. Fear of FailureOn 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=10005607126982022-05-3017 min
The Goalset Mindset Podcast40. The Complexities of Musculoskeletal Pain & Movement Mechanics w/ Zak GaborOn 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 mo...2022-05-2359 min
The Goalset Mindset Podcast39. Strategies for Structuring Your Gym WorkoutsOn 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/goalsetmindset2022-05-1629 min
The Goalset Mindset Podcast38. Constructing a Journaling Practice to Create Clarity & Growth w/ Kevin BronanderOn 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!
Ke...2022-05-0949 min
The Goalset Mindset Podcast37. More Than Movement w/ Nick PeruginiOn 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 h...2022-05-021h 07
The Goalset Mindset Podcast36. Becoming the Architect of Your EnvironmentOn 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.
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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 Envir...2022-04-2530 min
The Goalset Mindset Podcast35. Core Stability, Motor Control & Optimizing Human Movement w/ Alex RosadoOn 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!
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facebook.com/goalsetmindset
instagram.com/bardoniapt
director@bardon...2022-04-1858 min
The Goalset Mindset Podcast34. Finding Time for Fitness & Mental Wellness w/ Sarah McCulloughOn 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
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facebook.com/goalsetmindset
Shownotes:
12:05- The importance of flexibility
13:35- Why we lo...2022-04-1139 min
The Goalset Mindset Podcast33. Macro Tracking & Ditching Restrictive Diets w/ Haley GierszalOn 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 co...2022-04-041h 00
The Goalset Mindset Podcast32. Chasing the Sunrise w/ Jim BurrillOn 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/go...2022-03-3030 min
The Goalset Mindset Podcast31. 10 Lessons From My Orthopedic Clinical RotationOn 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.
instagram.com/goalsetmindset_jb
facebook.com/goalsetmindset2022-03-2828 min
The Goalset Mindset Podcast30. Reflections on 1 year with Whoop w/ Jovanny AvilesOn 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...2022-03-211h 06
The Goalset Mindset Podcast29. The Pelvic Floor & Its Place in Performance w/ Natalia OchalskiOn 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...2022-03-1451 min
The Goalset Mindset Podcast28. The Present MomentOn 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!
instagram.com/goalsetmindset_jb2022-03-0715 min
The Goalset Mindset Podcast27. “Old Not Weak”- Building Resilience with Age w/ Dustin JonesOn 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...2022-02-2848 min
The Goalset Mindset Podcast26. A 7 Minute Guided MeditationMeditation 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/meditation2022-02-2110 min
The Goalset Mindset Podcast25. Manifestations of Stress & Management Strategies w/ Dan BraunIn 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...2022-02-141h 01
The Goalset Mindset Podcast24. APTA Combined Sections Meeting- My ThoughtsLast 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!
instagram.com/goalsetmindset_jb2022-02-0720 min
The Goalset Mindset Podcast23. Food Sensitivities & Living Gluten Free w/ Sarah NovakOn 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/2022-01-3144 min
The Goalset Mindset Podcast22. Load Management & Combating Overuse Injuries w/ Mohamed AlmubiadinOn 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.
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Mohamed's Links:
Instagram: https://www.instagram.com/drmohamedalmu/
The Halo Effect Podcast: https://open.spotify.com/sho...2022-01-2454 min
The Goalset Mindset Podcast21. Grit- The Power of Passion & PerseveranceOn 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&ke...2022-01-1722 min
The Goalset Mindset Podcast20. The Low Hanging Fruit of Health & Fitness w/ Taylor McTigueOn 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/2022-01-1050 min
The Goalset Mindset Podcast19. Body Recomposition & Improving Health w/ Jovanny AvilesOn 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/2022-01-0359 min
The Goalset Mindset Podcast18. Self-ReflectionOn 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/2021-12-2723 min
The Goalset Mindset Podcast17. The Female Athlete & Creating a Culture of Strong Women w/ Aimee DepelteauOn 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...2021-12-2053 min
The Goalset Mindset Podcast15. Sugar- Friend or Foe? w/ Coach Noah LeeJulie 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/2021-12-0642 min
The Goalset Mindset Podcast14. Maximizing your Apple Watch FeaturesOn 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_jb2021-11-2217 min
The Goalset Mindset Podcast13. Study Tips w/ Stephanie CreeganOn 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_jb2021-11-1522 min
The Goalset Mindset Podcast12. The 40% RuleOn 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.
instagram: goalsetmindset_jb2021-11-0817 min
The Goalset Mindset Podcast11. Grab & Go Protein OptionsOn 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!
instagram: goalsetmindset_jb2021-11-0121 min
The Goalset Mindset Podcast10. Pursuing Purpose & Finding Strength in Struggle w/ Joe RinaldiOn 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...2021-10-2541 min
The Goalset Mindset Podcast9. Strength Training for SuccessOn 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_jb2021-10-1817 min
The Goalset Mindset Podcast8. The NappuccinoOn 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_jb2021-10-1113 min
The Goalset Mindset Podcast7. 500 Days of GratitudeOn 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_jb2021-10-0419 min
The Goalset Mindset Podcast6. Mindful EatingOn 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_jb2021-09-2715 min
The Goalset Mindset Podcast5. Foam RollingOn 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_jb2021-09-2014 min
The Goalset Mindset Podcast4. Scheduling JoyOn 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_jb2021-09-1313 min
The Goalset Mindset Podcast3. Movement is MedicineOn 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.2021-09-0613 min
The Goalset Mindset Podcast2. Unlocking the Power of SleepOn 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_jb2021-08-3019 min
The Goalset Mindset Podcast1. Take The LeapOn 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_jb2021-08-2412 min