Summary:

In this episode of The Goalset Mindset Podcast, Julie reflects on her journey of gratitude journaling, celebrating the milestone of 2,000 days of practice. She shares insights on how gratitude has transformed her life, emphasizing the importance of being present, recognizing God's influence in daily moments, and the need to slow down in a fast-paced world. Julie encourages listeners to start their own gratitude practice, highlighting its potential to bring joy and clarity to life.

Takeaways:

• God's Fingerprints are all around you, you just have to look for them.

• Practicing gratitude helps to slow down and appreciate the moment.
• Finding joy in small, everyday moments is essential for happiness.
• Gratitude can be a constant in an ever-changing life.
• Starting a gratitude practice can be simple and impactful.

Shownotes:

00:00 Introduction & the Morning Gratitude Origin Story

05:18 When Things Don't go According to Plan, it's Because Something Better is Coming.

08:40 God's Fingerprints are all Around you. You Just Need to Look for Them.

15:30 Life Moves Fast. Gratitude Slows you Down

18:47 Encouragement to Start Your Gratitude Journey

"Rejoice always. Pray continually. Give thanks in all circumstances. For this is God's will for you in Christ Jesus."

1 Thessalonians 5:16-18

Follow Julie: https://www.instagram.com/julieavilesdpt/

Visit the Website: https://thegoalsetmindset.com/

Check out Related Episodes:

Ep. 78 1,000 Days of Gratitude Journaling

Ep. 91 BONUS: The Science of Gratitude Practice

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 times

• Life 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.com

Follow Kelly:

https://www.instagram.com/pausingwithin/

https://www.pausingwithin.com/

https://www.allmoncounseling.com/

Shownotes:

01:05: Understanding Major Life Transitions for Women

02:35: The Stages of Womanhood: Identity Shifts

07:08: Grieving the Past: The Dichotomy of Joy and Loss

14:37: Creating a New Identity: The Importance of the Pause

20:35: Navigating Change: Embracing New Stages of Life

25:35: The Power of Inward Reflection and Rebirth

29:07: Embracing the Present Moment

32:02: The Comparison Trap

43:26: Intentional Social Media Use

44:01: Tools for Mental Health During Transitions

49:57: The Power of Meaningful Connections

51:24: 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.takeaways

• Pelvic 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 Guide
• The Connection Between Pelvic Health and Emotional Well-being

Shownotes:

03:41: Naomi's Journey into Pelvic Health

06:40: The Importance of Internal vs. External Treatment

09:48: Emotional Connections to Pelvic Health

12:50: The Nervous System and Pelvic Pain

15:40: Stress and Its Impact on the Body

18:56: Practical Strategies for Managing Pelvic Pain

21:42: Breathing Techniques for Relaxation

24:57: The Role of Mental Health in Pelvic Health

31:18: Understanding the Nervous System and Its Impact

33:36: Practical Strategies for Pelvic Floor Health

41:59: The Role of the Pelvic Floor in Athletic Performance

Links:

www.thegoalsetmindset.com

Follow 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."

In this two-part IG LIVE episode, Julie reflects on 4 years of morning gratitude journaling, the top three lessons she's learned along the way, and tips for beginning (and sticking to) your own gratitude practice. Julie also discusses announcements for the future of Goalset Mindset, what Season 2 of the podcast will bring, and her intentions going into a new season of life. Listen in to hear about how to find the good (it's all around you) and hear Julie's reflections on life lately.

www.thegoalsetmindset.com

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

[email protected]