The Goalset Mindset Podcast

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 timesLife transitions are significant and can be challenging for women.Grieving is a natural part of transitioning between life stages.Creating a new identity is essential after major life changes.Self-awareness is key to understanding our reactions and feelings.Journaling can help process emotions and experiences during transitions.Surrounding oneself with supportive people is crucial during life changes.Taking time to pause and reflect can lead to personal growth.It's important to acknowledge and honor past versions of ourselves.True friendship involves vulnerability and acceptance of our broken parts.Follow Julie: https://www.instagram.com/julieavilesdpt/www.thegoalsetmindset.comFollow Kelly: https://www.instagram.com/pausingwithin/https://www.pausingwithin.com/https://www.allmoncounseling.com/Shownotes:01:05: Understanding Major Life Transitions for Women02:35: The Stages of Womanhood: Identity Shifts07:08: Grieving the Past: The Dichotomy of Joy and Loss14:37: Creating a New Identity: The Importance of the Pause20:35: Navigating Change: Embracing New Stages of Life25:35: The Power of Inward Reflection and Rebirth29:07: Embracing the Present Moment32:02: The Comparison Trap43:26: Intentional Social Media Use44:01: Tools for Mental Health During Transitions49:57: The Power of Meaningful Connections51:24: Pursuing Passion Over Profession

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 common issue that many people experience but often go unaddressed.Understanding the symptoms and causes of pelvic pain is crucial for effective management.The pelvic floor plays a significant role in overall health and athletic performance.Emotional connections to pelvic health can lead to physical symptoms and pain.Communication with partners about pelvic health is essential for intimacy and comfort.Self-care and setting boundaries are important for maintaining a healthy work-life balance.The nervous system's state can greatly influence pelvic floor function and pain.Practical strategies, such as breathing exercises and specific stretches, can help manage pelvic pain.Seeking help from a pelvic floor therapist can provide personalized treatment and support.It's important to recognize that asking for help is a sign of strength, not weakness.Understanding Pelvic Pain: A Comprehensive GuideThe Connection Between Pelvic Health and Emotional Well-beingShownotes:03:41: Naomi's Journey into Pelvic Health06:40: The Importance of Internal vs. External Treatment09:48: Emotional Connections to Pelvic Health12:50: The Nervous System and Pelvic Pain15:40: Stress and Its Impact on the Body18:56: Practical Strategies for Managing Pelvic Pain21:42: Breathing Techniques for Relaxation24:57: The Role of Mental Health in Pelvic Health31:18: Understanding the Nervous System and Its Impact33:36: Practical Strategies for Pelvic Floor Health41:59: The Role of the Pelvic Floor in Athletic PerformanceLinks:www.thegoalsetmindset.comFollow Naomi: https://www.instagram.com/naomimdillon.dpt/ Follow Julie: https://www.instagram.com/julieavilesdpt/Related Episodes:

In 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 Aviles explore the multifaceted world of fitness, emphasizing the importance of efficient training for bone health, the balance between enjoyment and necessity in workouts, and the power of simplicity in strength training. They discuss the significance of community in fitness, the journey of returning to running postpartum, and the joy of setting personal goals. The conversation highlights how fitness can foster personal growth and connection, encouraging listeners to embrace their unique journeys and find fun in their fitness pursuits. www.thegoalsetmindset.com Follow Julie: https://www.instagram.com/julieavilesdpt/ Follow Annie: https://www.instagram.com/pace_doctor/ Finish Line Seminars: https://finishlineseminars.com/courses-1 Related Episodes: Ep. 105 "Resistance Training Through Pregnancy w/ Christina Prevett" Ep. 86 "Understanding Menstrual Health & Female Hormones w/ Laura DeCesaris" Shownotes: 00:00 Introduction and Background 04:54 The Female Runner Course 09:54 Understanding Female Athletes 15:06 Hormonal Health and Performance 20:00 Bone Health and Stress Injuries 24:58 Diversifying Movement for Runners 29:45 Empowering Female Athletes 40:02 Efficient Bone Health Training 42:59 Balancing Enjoyment and Necessity in Fitness 44:50 The Power of Simplicity in Training 48:08 Embracing Strength and Community 51:58 The Journey of Returning to Running 57:56 Finding Joy in Fitness and Community 01:03:58 The Impact of Fitness on Personal Growth 01:10:04 Setting Goals and Embracing the Journey

On this week's episode, Julie dives into three ways to finally stick to your journaling practice this year, as well as the biggest benefits of journaling. Beginning a new wellness habit can be challenging, but by utilizing habit stacking, prioritizing your environment and embracing simplicity, journaling becomes easier than it seems. Tune in to feel inspired to improve your mindfulness this year! www.thegoalsetmindset.com Instagram: https://www.instagram.com/julieavilesdpt/ Check out these related episodes: Ep 90. "3 Reasons to Start Journaling." Ep. 38. "Constructing a Journaling Practice to Create Clarity & Growth w/ Kevin Bronander."

On 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! Follow Julie on Instagram: https://www.instagram.com/goalsetmindset_jb/ Check out the website: https://thegoalsetmindset.com/

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. www.thegoalsetmindset.com www.instagram.com/goalsetmindset_jb References: Podcast Episode: "Learning to Unplug" from That Sounds Fun Book: The Ruthless Elimination of Hurry by John Mark Comer

On today's episode, I'm joined by Dr. Alan Fredendall as part of our CrossFit series to discuss the power of the CrossFit methodology for health promotion and the growth of fitness-forward clinical care. Alan is a father, husband, physical therapist, CrossFit Level 3 coach, and educator. He serves as Chief Operator Officer and the division leader of the Clinical Management of the Fitness Athlete (CMFA) and Practice Management divisions at ICE Physio. He co-owns & operates his own outpatient physical therapy clinic, HealthHQ, in Michigan where he also coaches & participates in CrossFit next door at CrossFit Fenton. . In today's conversation, you'll hear about Alan's personal fitness transformation from weighing 400 pounds to becoming a fitness junkie, the art of creating habit change and helping others get active, what makes the local CrossFit affiliate a breeding ground for setting and achieving long term health and fitness goals, and so much more. If you're curious about CrossFit OR have somebody in your life that you want to help get healthy, this is the episode for you. Enjoy my conversation with Alan.  Alan's Links: Instagram: https://www.instagram.com/alan.fred.dpt/ ICE Physio: https://ptonice.com/ Health HQ: https://healthhq.fit/ Julie's Links:  https://thegoalsetmindset.com/ Instagram:  https://www.instagram.com/goalsetmindset_jb/ Shownotes: 05:30- Introduction & The Early Days of ICE 09:10- The Start of Alan's Fitness Journey, Losing 200 Pounds, and Joining the Army 16:15- What made you finally accept an invite to CrossFit? What your initial experience like? 26:30- “80% of people in our country aren't doing any fitness. We need to market to THAT person.” 29:45- “If we're going to create habit change with people I do think it needs to be fun. It can't be this fertile, quiet environment… it has to trigger a positive emotion.” 32:00- Many people perceive CrossFit as “crazy” or “dangerous”. What is your response to this? 38:45- “If you want to live both a long and a high quality life, some discomfort has to come into the equation somewhere.” 46:15- Moving Patients along the Sickness-Wellness-Fitness Continuum 54:00- Defining “Constantly Varied, High-Intensity, Functional Fitness”

On 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 therapist for you. If you're a fitness enthusiast or want to learn how to level up your performance, this is the episode for you! Kelly's Links: Instagram: @kellybenfey.dpt @onwardmke Onward Milwaukee The Institute of Clinical Excellence Julie's Links: Instagram: @goalsetmindset_jb Visit our Website Shownotes: 3:00: What was the beginning of your CrossFit journey like? 10:20: At what point did you decide to pursue CrossFit at a high level? 14:05: What were the biggest changes you had to make to go from good to great? 20:30:- "...I have to eat HOW much?" Fueling for Improved Recovery and Performance 27:20: What are the biggest recovery tips you share with your clients? 30:05: Business Owner, Clinician, Athlete, Teacher- Did you always see yourself in these roles? 34:00: "There's nothing more powerful to your patient than Being About It yourself." 41:26: "We need to not be afraid to be real and vulnerable with our patients." 43:00: What are the most common problems you address with patients who do CrossFit? 48:30: "You can't go wrong getting strong." 50:00: What advice do you have for a CrossFitter who's looking for a good physical therapist? 51:40: What is your response to people who say CrossFit is "dangerous"? 54:22: "Nobody is dying from mechanical shoulder pain. People are dying from other things."

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 https://www.instagram.com/goalsetmindset_jb/

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 1. Darkness cannot exist in the presence of light. 2. Light is reflective- when you shine, it shines right back. 3. 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.  www.thegoalsetmindset.com Follow Nicolai Follow Caty Follow Julie

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.com Connect with Julie https://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.com Pslam 40:1-3 https://www.biblegateway.com/passage/?search=Psalm%2040%3A1-3&version=NLT https://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/podcast Follow 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 & performance 17:20- “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 Help 32:00- 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 StrongerU 06:30- “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 Effect 16:25- What are the first questions you ask a nutrition client? 19:05- Addressing Pre-existing Beliefs Around Specific Foods 23:00- “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 better 50:50- 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.com Let Julie know what you'd like to hear on future episodes! https://thegoalsetmindset.com/podcast https://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 Fatigue 32:25- 2nd & 3rd Trimester: Increased MSK Load on Spine & Pelvic Floor 37:45- “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 Athlete 46:48- 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.com https://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=aead6fa7640d40a5 www.thegocrazybrand.com Shownotes: 05:00- The “Go Crazy” origin story 11:15- “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.com Follow Julie: https://www.instagram.com/goalsetmindset_jb/ Related Episodes: Ep. 93: Sickess, Wellness Fitness Continuum Ep. 9: Strength Training for Success References: 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 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! instagram.com/goalsetmindset_jb 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 perform better and get stronger? What is your favorite injury to rehab as a PT and why?  What inspired you to become a pelvic floor PT? Why is it so hard to get enough cals and protein daily/healthy ways to gain muscle? Ways to increase mental toughness in working out and going after goals? Any tips for pregnant mommas wanting to workout and keep fit? This pregnancy has been hard? What major themes/takeaways can you extract from your 1st year as a PT? What is the most challenging part of your job? What is your favorite part of your job? Favorite type of athletes to work with? there IS a right answer What do you see as your biggest strength and area of growth as a PT? Episodes referenced: Ep. 98- 5 Lessons from my Pelvic PT Journey: https://open.spotify.com/episode/3TC53lBEVgmMWqSjM50Tmm?si=da6263dcb2124584

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 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! www.instagram.com/goalsetmindset_jb www.facebook.com/goalsetmindset 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%20and%20overall%20well%2Dbeing. https://ggsc.berkeley.edu/images/uploads/GGSC-JTF_White_Paper-Gratitude-FINAL.pdf?_ga=2.51257770.246418475.1638563377-157927757.1638563377

On 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! www.instagram.com/goalsetmindset_jb facebook.com/goalsetmindset

On today's episode, Julie is joined by Emily Fultz to discuss Fueling for Performance, diet culture, and the most important things to consider when prioritizing our nutrition. Emily is a registered dietician and owner of Fit with Food, a dietetics counseling company focused around helping individuals manage chronic medical conditions, enhance athletic performance, improve their relationship with food and reach their full health and wellness potential. Emily and I dive deep into dieting myths, what we really should be prioritizing when fueling for performance, signs of underfeeding, and how to come alongside somebody who may be struggling with disordered eating. I learned so much from this episode if you've got s nutrition question, its probably answered somewhere in this conversation. Enjoy this one with Emily Fultz! Shownotes: 05:35- What are the biggest problems in today's diet culture? 11:00- Carbs, Fat & Protein- what do we need? 15:00- Fueling for mental performance and concentration 18:20- Strategies for Intuitive Eating vs. Macro Counting 24:05- The “why” behind cravings 31:00- Signs of Under-fueling 34:32- How can we support somebody who struggles with body image/disordered eating? 41:25- What supplements do you recommend for performance? Emily's Links: https://fitwfood.com/ www.instagram.com/fitwithfoodllc emily@fitwfood.com

On 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! www.instagram.com/goalsetmindset_jb www.facebook.com/goalsetmindset

On 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? www.instagram.com/goalsetmindset_jb facebook.com/goalsetmindset

On todays episode, i am joined by Dr. Laura DeCesaris to discuss all things menstrual cycle, female hormones and how they impact our day to day life. Laura is a functional medicine practitioner who serves as a strategies wellness consultant for high achieving women. In this conversation, you'll learn about the role that sex hormones play in the function of multiple body systems, the changes that occur during each phase of the menstrual cycle, and the implications they have on mental and physical performance . Dr.Laura has dedicated her work to helping women understand their cycle and implement specific tools that help optimize our unique biology. If you're a woman looking to better understand hormones, recognize imbalances and feel your best, you're going to love this conversation. Shownotes: 09:30- "You don't want to be anybody's hero when it comes to their health- you want to be their guide." 11:05- The role of Estrogen & Progesterone 14:10- Hormones, Brain Function and Interconnectedness 24:00- The Phases of the Menstrual Cycle & Implications for Mental & Physical Readiness 32:05- "You can still have a "period" without ovulating." 36:15- "There's something very empowering about honoring what your body needs." 39:51- Birth Control- what does it do? 47:20- Common Signs of Hormonal Dysregulation 51:05- Tips to Optimize Hormonal Health Laura's Links: IG: https://www.instagram.com/dr.lauradecesaris Web: https://www.drlauradecesaris.com Membership: HerWellness Vault - https://drlauradecesaris.mykajabi.com/herwellnessvault (*we are working on switching this to a 12-month payment option and that'll update over the weekend)

On 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 Follow Julie:  https://www.instagram.com/goalsetmindset_jb/ https://www.facebook.com/goalsetmindset Subscribe to The Goalset Mindset Podcast Spotify: https://open.spotify.com/show/2h541XyDcsMhZNRWwm2azA?si=e3b87e0a3ff4403f Apple: https://podcasts.apple.com/us/podcast/the-goalset-mindset-podcast/id1583802434 Follow Haley: https://www.instagram.com/strong.as.hale/

On 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 instagram.com/goalsetmindset_jb facebook.com/goalsetmindset https://www.youtube.com/@goalsetmindset

On 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 listen to one of the most encouraging humans i know- this episode is for you. Shownotes: 11:00- Can strength training & endurance training support one another? 17:35- “The more muscle you have, the more impact can be absorbed.” 20:26- Programming Considerations for Lifting & Running 25:00- The Value of RPE in Strength & Endurance  30:05- “Every day is a little bit different. How much effort do you have to give?” 34:05- The “Other Stuff” that Influences Performance  41:35- “Running Provides this opportunity to disconnect.” Episode 10: Pursuing Purporse & Finding Strength Through Struggle: https://open.spotify.com/episode/4PCY3sTHBSrTZU0HxHZUKT?si=a563a65d3f0a4ca1 Joe's Links: www.instagram.com/joearinaldi https://projectendure.me/  https://joerinaldi.blog/ Project Endure Podcast: https://open.spotify.com/show/0U5As59YmEUzvMDB7NS3bT?si=5b0f5813ce134aac Julie's Links: www.instagram.com/goalsetmindset_jb www.facebook/com/goalsetmindset

On 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! instagram.com/goalsetmindset_jb facebook.com/goalsetmindset

On 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! instagram.com/goalsetmindset_jb instagram.com/rice_cake_lover facebook.com/goalsetmindset

On 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! www.instagram.com/goalsetmindset_jb facebook.com/goalsetmindset

On 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 conversation was a fun one, and left me feeling excited about the future of women in fitness. Shownotes: 08:05- Where did the term "getting toned" come from? 10:35- The downfall of typical "toning" workouts- underdosage 15:00- "But I don't want to get too bulky!" 22:00- Balancing performance & physique goals 28:00- "You can't spot reduce fat tissue, but you can pick where you put your focus for hypertrophy." 37:05- Sleep, Nutrition & Stress Management 40:10- Staying on track- Behaviors > Outcome Follow Meghan: https://www.instagram.com/dr.megaweezy.physio/ https://youtu.be/ZUcxMvjDEIg Follow Julie https://www.instagram.com/goalsetmindset_jb/ www.facebook.com/goalsetmindset

For those of you who don't know, I keep a morning gratitude journal where I write and share 5 pieces of gratitude each day. I started this practice on May 25th, 2020 while living with my Dad amidst his illness and battling the most anxious time of my life. 1,000 days later, I'm reunited with Dad and reflecting on all this practice has taught me. Enjoy this conversation about why I got started, how I've learned about vulnerability, and how you can start experiencing gratitude starting today! www.instagram.com/goalsetmindset_jb facebook.com/goalsetmindset https://www.youtube.com/@goalsetmindset Related Episodes: Ep. 77 "Be Kind to Your Mind": https://open.spotify.com/episode/1otLyuaop84gBvoC0wKoUV?si=a9bb8a90615446ce Ep. 28 "The Present Moment" https://open.spotify.com/episode/13bek2GRpdiEXP7IA2fIHT?si=630bd7df52c44e6d

On 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. instagram.com/goalsetmindset_jb facebook.com/goalsetmindset

On 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 lifting technique. We also discuss the limitations place on us by the health care system and how we can maximize health & fitness despite these challenges. Shownotes: 03:00- The Barbell Physio Origin Story 05:35- “The person that was your baseline got hurt, so why do we want to get you back to that baseline?” 13:05- “It's about adaptive changes in the mind as well.” 18:05- Assessing capacity & physiological readiness to load 20:30- The value of Intentional Underdosing 21:50- “The intensity doesn't matter as much as setting the habit.” 29:10- Lifting technique- when does it matter most? 33:55- The empowering effect of a barbell  Zach's Links: www.instagram.com/thebarbellphysio https://thebarbellphysio.com/ https://onwardphysio.com/ www.ptonice.com Julie's Links: www.instagram.com/goalsetmindset_jb www.facebook/com/goalsetmindset

On 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. Follow Julie: www.instagram.com/goalsetmindset_jb www.facebook.com/goalsetmindset