The Goalset Mindset Podcast

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

On today’s episode, Julie is joined by Julie Brauer to discuss taking humans from sickness to fitness, and making fitness accessible across our population. Julie is a physical therapist who specializes in working with medically complex individuals and older adults. She travels the country with The Institute of Clinical Excellence to teaching other health care professionals about how to bridge the gap between sickness and fitness. She preaches about how fitness is often wasted on the already fit, and what those of us fitness loving humans can do to decrease intimidation and introduce others to fitness. Julie is on a mission to bring strength, power and high intensity exercises to ALL humans, and this episode discusses exactly how to do so. if you’ve got somebody in your life who’s looking to improve their health and fitness, and you want to support them, this is the episode for you.

Shownotes:

04:20- The Sickness, Wellness & Fitness Continuum 

17:05- Embracing Creativity & Finding Your “Why”

19:30- Resistance Training to Build Resilience 

22:45- “You can bring fitness to any functional level”

31:25- “We don’t want to exchange ageism for ableism”

39:05- “People are going to be more likely to change when they trust you.”

43:25- “Why aren’t we showing ordinary people doing extraordinary things?”

47:50- “Folks who are super sick can be exercised really hard with minimal adverse events”

48:42- Measuring exercise intensity- The Talk Test, RPE & Vitals

Links:

www.instagram.com/juliebrauer.dpt

www.ptonice.com 

www.instagram.com/goalsetmindset_jb

www.facebook.com/goalsetmindset

On today's episode, Julie discusses five of her favorite accessory exercises that she works into her personal fitness routine. These exercises are a great way to diversify a training program, hit under-appreciated muscle groups, and have some fun while doing it! Listen in to hear about these 5 movements, the key aspects of each, and how to work them into your program! Check out the videos below for a visual of each:

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Exercise Videos:

Turkish Get Up: https://www.youtube.com/watch?v=w4BQTswaAds

Bulgarian Split Squat: https://www.youtube.com/watch?v=8ybeMD6jLxc

Bear Crawls: https://www.youtube.com/watch?v=sOe-N5ZRydI&t=1s

Side Plank Variation (spiderman bridge): https://www.youtube.com/watch?v=_5s5VFtzS3Y&t=5s

Medball Slam: https://www.youtube.com/watch?v=uCT5Zz-p700&t=2s

On todays episode, I’m joined by Dom Fusco to discuss personal growth, and pursuing our best selves in our 20s. Dom is a content creator, hybrid athlete and super passionate human who loves to inspire others towards becoming their best selves. He is the head of growth at Upspace, a social media platform for all things wellness. Dom and I had a great conversation about prioritizing health and fitness in our 20s, navigating social challenges, how our relationships have changed with alcohol, and letting go of old identities.

www.instagram.com/dominicfusco 

www.instagram.com/upspace.app

https://www.tiktok.com/@dom_fusco

https://open.spotify.com/show/2i8NnO6SoGf4sBOKyEBDOn?si=12997c696e16431f

Shownotes:

05:30- What drove you to pursue personal development?

11:30- Transitioning out of the college lifestyle

15:00- “The best thing you can do is put yourself out there”

20:00- The value of community & connection

29:00- Navigating changing relationships 

35:00- Daily habits & Tracking Progress

On this week's episode, Julie recorded LIVE on instagram and facebook discussing her strategies for setting New Year's Goals, and staying consistent along the journey. She highlights the importance of finding your tribe, knowing where to subtract in order to make room for a better you, and the importance of expressing gratitude along the way. Tune in for the motivation you need to set your 2023 intentions and pursue your best self!

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On this week's episode, Julie discusses her thoughts after taking the Crossfit Level 1 Trainer Certificate course in Baltimore, Maryland. Julie tried CrossFit for the first time in April of 2022, and since then she has become more interested in learning the foundational movements, programming and philosophy of CrossFit. Tune in to hear Julie's reflection on why she took the course, her 5 biggest takeaways, and how you can decide if becoming a CF-L1 is right for you!

instagram.com/goalsetmindset_jb

facebook/com/goalsetmindset

On today's episode, Julie ponders a thought that arose on a mindful walk this weekend. Often times when we feel stuck, reach a plateau or lack motivation, what's needed is a spark. Tune in to hear Julie's thoughts on asking who, what and where to ignite your spark and get you back on track towards pursuing your best self!

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On today’s episode, Julie is joined by Jessica Yarmey to discuss personal growth, betting on yourself, and the power of boutique fitness. Jessica and I discuss her entrepreneurial pursuits inside of uncertain times, the importance of leaning into passion and strength, and overcoming fear of failure with action. We also discuss why boutique, studio style fitness classes and so successful, and the role that community and accountability play in health and fitness. This is a conversation that hit near and dear to my “why”, and i am so happy to share it with you all. enjoy my conversation with Jessica. 

Snownotes:

05:10- “It’s the greatest blessing you can get in your career to get laid off.” 

08:51- “I’m obsessed with potential”

13:30- Navigating Strengths & Weaknesses

21:00- “It’s important to recognize where you move fast and where you move slow.”

23:05- “I’m driven by the fear of failure.”

35:00- What makes KickHouse different?

41:00- The power of community in boutique fitness

47:55- “If you’re on my team, I’m not letting you down.”

Jessica's Links:

LinkedIn: https://www.linkedin.com/in/jessicayarmey

Instagram: www.instagram.com/jessicayarmey

Twitter: https://twitter.com/jessicayarmey

Jessica's Bio

Jessica Yarmey is the CEO of KickHouse, a modern kickboxing franchise that inspires members and communities to take their health and kick it up a level. (www.thekickhouse.com) A former college athlete who played Division I soccer at Loyola University in Maryland and ran two marathons in “retirement," Jessica recognizes the value of fitness and its ability to transform lives. As a result, she aspires to bring more health and fitness opportunities to neighborhoods across the nation. She currently leads her company’s franchise development strategy and brand expansion efforts.

Helping franchises grow is one of Jessica’s specialties; prior to starting KickHouse, she was the Chief Marketing Officer at Club Pilates. Under her leadership, the company grew from 225 to over 615 locations in the U.S., Canada, and in Master Franchise countries.

Starting her business during the pandemic, Jessica brings a creative approach to fill the void of how studio owners are supported in the fitness space. As an Entrepreneur, Jessica is passionate about helping other entrepreneurs and leaders find and thrive in their passion.

Jessica’s weekly workout routine consists of lifting, yoga, kickboxing, and listening to podcasts while walking with her Belgian Malinois.

On this week's episode, Julie discusses the internal battle between feeling grateful, while also feeling discontent. When approaching life with a positive mindset, it may feel uncomfortable to experience feel sadness, dissatisfaction or wanting more. However, expressing gratitude & wanting better in yourself and in others are both crucial attributes to personal growth and becoming the best version of ourselves.

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset