The Goalset Mindset Podcast

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.

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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.

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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!

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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%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!

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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

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!

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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?

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