The Goalset Mindset Podcast

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

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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!

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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!

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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!

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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

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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.

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