On this week's episode, Julie dives into strategies she has implemented to create her ideal environment in order to progress towards success. Through prioritizing her physical, mental and social environments, Julie has discovered the key to developing and sustaining healthy habits to become her best self. Listen in for some practical tips on how YOU can become the architect of your environment, rather than the victim. 

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset 

Mentioned: 

Hard Things Club: https://www.facebook.com/groups/2995141484034884/ 

CALU Physical Therapy Community: https://www.facebook.com/groups/calucommunity/ 

Atomic Habits- James Clear

Shownotes:

03:00- The Physical Environment 

04:55- Why I joined CrossFit

07:00- The importance of your fitness environment

08:03- The optimal food environment 

09:30- The mental environment 

10:05- The power of positive content

12:00- Auditing your social media 

13:50- Gratitude and Mindfulness 

17:01- Taking ownership of your mindset

19:20- The social environment 

21:10- Creating a community of high achievers

27:30- You're in the drivers seat

On this week’s episode, Julie invited Dr. Alex Rosado to discuss the relationship between mobility and stability as it pertains to movement. Alex is a Board Certified Sports specialist in Physical Therapy, business owner and lover of all things movement and performance. Alex and I dive into the importance of core stability, how to properly address movement dysfunction, and practical takeaways that you can start using to improve your functional movement. Whether you’re a physical therapist, coach, or athlete, there’s a lesson in here for you!

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

instagram.com/bardoniapt

Shownotes:

07:30- Mobility vs. Stability

09:30- The Importance of Motor Control

13:00- The Body as Mobile vs. Stable Sections

17:00- Strategies to Regain Mobility

25:00- Proximal Stability for Distal Mobility

31:05- Progressing Movement Patterns in Specific Patterns:

34:00- The Effects of Manual Therapy

40:00- Starting with the basics & training on the floor

41:50- When to Prioritize Mobility

46:10- Training Lumbopelvic Stability

50:40- Rotation & Anti-Rotation

54:00- Creating Power & PRe-Workout Routines

Sources Mentioned:

https://www.functionalmovement.com/articles/757/proximal_stability_for_distal_mobility

https://www.anatomytrains.com/

https://www.physiodave.com/the-4x4-matrix/

On this week’s episode, Julie sat down with her friend and fellow fitness enthusiast Sarah to discuss how we find time for fitness and mental health. Sarah is a nursing student and previous college athlete who has found ways to make fitness enjoyable, and prioritize mental wellness while navigating life changes. Sarah and Julie share some insight as to what their fitness and wellness routines look like on a busy day. Tune in for a fun and relatable episode!

Follow Sarah: instagram.com/smccfitness 

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facebook.com/goalsetmindset

Shownotes: 

12:05- The importance of flexibility 

13:35- Why we love breakfast

25:02- Listen to your body

26:00- The value of outdoor time

27:30- Prioritizing Sleep

31:00- The role of mental health

On this week’s episode, Julie invited Haley Gierszal to discuss macro tracking, flexible dieting and ditching restrictive eating. Haley is a CrossFit Level 2 Trainer, Certified Personal Trainer, WAG Certified Nutrition Coach, and GGS P&PN Exercise Specialist who creates personalized nutrition plans for active women. Haley enjoys guiding her clients through the macro tracking process with the ultimate goal of learning about food composition, building a healthy relationship with food, and ultimately transitioning to intuitive eating. We discuss why macro tracking is a powerful lever to reach any body composition or performance goal and how it creates flexibility, despite common beliefs. If you’re interested in enhancing your nutrition, this episode is for you!

Haley’s Instagram: https://www.instagram.com/strong.as.hale/

Haley’s Coaching Application: https://yeay7vyvq90.typeform.com/to/efEKdjSz?typeform-source=linktr.ee

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindest

Shownotes:

05:30- RED-S in the CrossFit athlete

06:50- What are macros?

08:20- Creating individualized macro recommendations

12:50- The role of fats

14:30- The role of carbohydrates

15:40- The keto diet

17:30- What is macro tracking?

20:00- The importance of weighing

22:30- Tips for tracking snack foods

28:30- Creating an optimal food environment

32:00- Will macro tracking make me obsessive?

39:30- How does macro tracking lead to flexible dieting?

46:30- Transitioning to intuitive eating

On this Bonus episode of the podcast, I sat down with my Dad after joining him on one of his daily sunrise walks at Hampton Beach, NH. We spoke about the immense power that sunlight, fresh air & mindfulness have on mental health, gratitude and a successful day. My Dad has lots of wisdom to share about how even in his 50s, this simple practice has changed his life and his outlook on the world. Tune in for some authentic inspiration and conversation with one of the most special people in my life!

Jim’s instagram: instagram.com/jmburrillnh

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facebook.com/goalsetmindset

On this week's episode, Julie reflects on lessons learned during her 10-week clinical rotation at an outpatient orthopedic physical therapy office. Although these lessons are spoken of in the PT context, they can be applied to working with people in any capacity. Tune in to hear things that Julie learned through wins, losses and everything in between. 

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facebook.com/goalsetmindset

On this week's episode, Julie & Jovanny dive into their experience as Whoop members over the last year. Whoop is a health and fitness wearable that monitors physiological data 24/7 to provide users with information about sleep, strain recovery, and health metrics. Whoop's coaching has tremendously influenced the way that Julie & Jovanny view sleep, nutrition, mindset, health and how to prioritize fitness with a truly holistic approach. Whoop's mission is to optimize human performance and unlock each user's highest potential, which is why Julie & Jovanny recommend it to anybody interested in improving their health and fitness. Enjoy this deep dive episode into this amazing product! 

instagram.com/goalsetmindset_jb

https://www.facebook.com/goalsetmindset

https://www.whoop.com/ 

Shownotes:

01:50- What is whoop?

04:38- What does whoop measure?

09:00- Interpreting sleep data

15:40- REM vs. Deep Sleep

17:03- Interpreting recovery data

25:30- The health monitor

28:00- Alcohol & Recovery

30:15- My data during COVID

36:05- Measuring strain; exercise vs. sickness

39:00- Whoop vs. apple watch

42:00- Whoop Journal

45:00- Menstral Cycle & Recovery

52:00- How Whoop has influenced our habits

59:40- Who is Whoop for?

Disclaimer: Goalset Mindset is not affiliated with Whoop and this information is all from personal experience.

On this week’s episode, Julie sat down with Dr. Natalia Ochalski, a Pelvic Floor Physical Therapist to speak about the basics of pelvic health and its impact on performance. Natalia has 2 years of experience treating men, women and children with various pelvic floor dysfunctions. She is extremely passionate about the role that pelvic health plays in our mental, physical, and sexual health and speaks on topics that are uncommon, yet important conversations to have. Natalia has lots to share about how we can take care of our pelvic floor, when to see a specialist, how it can be involved in orthopedic injuries and much more! instagram.com/goalsetmindset_jb Natalia’s Links: Instagram: instagram.com/dr.nat_pelvicdpt Email: [email protected] Find a Pelvic Health Specialist: https://pelvicrehab.com/?utm_source=hermanwallace.com&utm_medium=referrral&utm_content=findapractitioner

Show Notes:

03:10- What is the pelvic floor?  Anatomy & Physiology

04:45- The Pelvic Floor as a core muscle

09:00- Assessing the diaphragm and transverse abdominus

17:42- Common pelvic floor diagnoses seen in a pelvic health PT clinic

20:45- Causes, treatments, and implications of incontinence

23:25- The Physical Therapy examination of the pelvic floor

28:50- Dosage for Kegel Exerrcises

30:35- Proper coordination of breathing, pelvic floor contractions and functional movement

33:15- Pelvic health across the lifespan outside of the pregnant and postpartum population

37:55- Bad bladder habits & bladder irritants,

42:30- General strategies for maintaining pelvic floor health

On this week's episode, Julie dives into the importance of living in the now and capturing the present moment. She shares her experiences of feeling mentally cluttered while thinking of the future, and how to find clarity in the "now". If you're at a pivotal point in life, making big decisions, or feeling overwhelmed, tune in to hear how you can turn your future goals into present day intentions! 

instagram.com/goalsetmindset_jb

On this week’s episode, Julie invited Dr. Dustin Jones to discuss the impact of physical activity & training on the aging process. Dustin is a Doctor of Physical Therapy, CrossFit coach, and educator for the Institute of Clinical Excellence in their Older Adult division. He is the founder of StrongerLife, a cross-fit style gym designed specifically for older adults. Dustin has found through his research and clinical experience that “old” does not mean “weak”, and speaks on the immense impact strength training has on aging gracefully. If you work with older adults, or have one in your life, this episode will leave you feeling inspired and ready to take action towards making real change for this population!

instagram.com/goalsetmindset_jb

Dustin's Links:

Instagram: https://www.instagram.com/dustinjones.dpt/

Institute of Clinical Excellence MMOA Course: https://ptonice.com/older-adult 

Modern Management of the Older Adult: https://www.mmoa.online/

Studies on Frailty/Sickness & Training:

https://bjsm.bmj.com/content/early/2022/02/08/bjsports-2021-105159 

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2788473

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7849616/#CR16