The Goalset Mindset Podcast

On this week's episode, Julie discusses her favorite strategies for improving energy levels in both the short-term and long-term. These 7 actionable tools are easy-to-use, and can improve mental and physical performance throughout busy days. Whether you're feeling chronically tired, or have an occasional exhausting day, there's a tip in here for you!

Shownotes: 1. Morning Sunlight (1:44) 2. Daily Movement (3:33) 3. Social Fulfillment (5:44) 4. Eat More Protein (9:51) 5. Set up a Phone Call (13:56) 6. Establish Routines (16:59) 7. Get Better Sleep (19:02)

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https://www.youtube.com/channel/UC7cNt6xAmthnLlqA8dj786Q

In this week’s episode, Julie sits down with Mara Argyriou to discuss resistance training for runners. Mara is a sports physical therapist, strength and conditioning specialist and running enthusiast who incorporates resistance training with all the runners she works with. She enjoys working with athletes and active individuals of all ages with the goal to not only return to sport/activity but to enhance performance and quality of life. Mara discusses how resistance training has been a crucial aspect of her marathon prep, building running economy, and her favorite strength training exercises. Whether you’re a competitive runner, or enjoy an occasional outdoor jog, there is lots to learn from this episode!

Mara’s Links:

instagram.com/marasportsphysio

instagram.com/vertexpt

Shownotes:

04:20- What are the main benefits that runners will experience from strength training?

08:50- Can strength training make runners “too bulky?”

12:40- How frequently do you strength train? How long are your workouts?

17:50- What type of strength program would you recommend for a non-competitive runner?

19:35- What are the most important exercises for runners?

25:30- Overcoming injuries, mentally and physically.

27:40- Should runners train upper body?

29:45- How can runners implement strength training if they don’t belong to a gym?

On this week's episode, Julie shares a framework for developing an optimal warm-up for your workout routine. Warming up is beneficial to reducing injury risk, improving mental and physical readiness and ultimately maximizing performance. Through the 3-step process of arousal, activation and addressing weaknesses, Julie shares how she prepares for strength training, running, CrossFit and everything in between! 

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On this week's episode, Julie is joined by Richard Pogue to discuss his mission to build resilience and success in the children he works with. Rich works for Youth Mentorship Partnership, a non profit organization in Philadelphia that utilizes goal-setting, grit, and gratitude and the power of fitness, mentoring, and relationships to teach kids how to succeed. Rich and I discussed the strategies he uses to teach adolescent and teenage kids about resilience, overcoming hardship and how he leverages fitness to break through mental barriers. No matter what stage of life you're in, there's a lesson for you in here! 

Shownotes:

02:00- What is the youth mentoring program?

03:10- What is GRIT, and how do you teach it?

07:20- How do you help teenagers understand GRIT & pursuing their passion?

10:00- The Moment of Choice

11:30- Don’t Sugarcoat Life

17:00- Why is it so important to teach our young people about mindset?

23:20- How do you use fitness to teach resilience?

31:00- What does “success” look like in the Youth Mentoring Partnership?

Richard’s Links:

Instagram: https://www.instagram.com/rich_with_gritty_words/

Youth Mentoring Partnership: https://youthmp.org/

Julie's Links:

Instagram: instagram.com/goalsetmindset_jb

Facebook: facebook.com/goalsetmindset

On this week's solo episode, Julie discusses navigating feedback and criticism as a crucial aspect of personal growth. Inspired by the famous Theodore Roosevelt quote "The Man in the Arena", Julie shares her outlook on obtaining feedback from those who are fighting the same battles, pursuing similar goals or have previously taken the path you're on. Social media can feel like a spotlight, and it's very easy to get lost in opinions or comments from individuals who don't quite understand what you're going through. If you're pursuing a better version of yourself, and not everybody understands why, ask yourself- who's in your arena? 

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On this week's episode, Julie is joined by Dr. Jessica Bachman to discuss sustainable diet strategies and how to stick to a nutrition plan. Dr. Bachman is the Director of Nutrition Education and Coach Coordination for StrongerU, an online nutrition coaching company that utilizes science-based tools and behavior change to leverage nutritional success. Dr. Bachman has a diverse background as a female athlete, nutrition coach, researcher, and university professor which have led to her passion for helping individuals achieve long term health and fitness goals. Her training in behavioral weight loss allows a unique approach to helping individuals focus on progress other than the number on the scale, a flexible approach to eating, and creating a food environment that best serves individual needs. If you're looking to improve your relationship with food, body composition, and ditch restrictive diets- this one is for you! 

Links:

Instagram: instagram.com/docbachstrongeru

Email: [email protected]

StrongerU: https://strongeru.com/

Julie's Links

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Shownotes:

02:41- Introduction

09:55- Why is it so hard to stick to a diet?

15:15- The importance of long-term behavior change

17:20- How do you help clients break big goals into small ones?

20:45- What is a “food environment” and how can we optimize it?

25:01- Approaching dieting with a flexible mindset

26:10- Navigating healthy food choices as a parent and partner

31:35- How should we approach social situations and alcohol?

39:20- How to overcome social pressure & judgment while dieting

42:10- What is the role of tracking macros and calories?

48:30- What are the best ways to track weight loss progress?

On this week's episode, Julie discusses 5 things she's changed her mind on since the start of her health & fitness journey. The most respectable health, wellness and fitness professionals in the industry are the ones who openly discuss the thing they were wrong about, how they learned from it, and always displaying an eagerness to learn. For Julie, this includes fitness, nutrition and mindset topics. Tune in to hear more about Julie's personal health & fitness journey and how you can improve yours today! 

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On this week’s solo episode, Julie reviews a peer-reviewed paper discussing muscle hypertrophy and the optimal framework to achieving it. In the beginning of a fitness journey, it can be overwhelming to decide how many reps, sets, or how much weight to lift in the gym. If your goal is to increase lean body mass- effort is the key. According to this research study performed with trained individuals, training to failure promotes improvements in muscle mass with both high and low loads. Tune in to hear Julie’s thoughts on this paper, recommendations for structuring your workouts, and what to emphasize!

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Brad Schoenfeld”s post: https://www.instagram.com/p/CgHeulVrH-_/

Read the paper: https://pubmed.ncbi.nlm.nih.gov/34303313/

On this week's episode, Ian Markow joins Julie to discuss breath work and its role in health and human performance. Ian is a fitness coach with years of experience working with clients and multiple fitness environments, which led him to founding Markow Training Systems. Ian prescribes intentional breath work exercises with all of his clients to improve mobility, musculoskeletal health, body awareness, and performance. Ian and Julie dive deep into the anatomy of breathing, why many of us have adopted poor breathing patterns, strategies to improve breathing and how it can drastically improve all aspects of health and fitness. Tune in to hear about one of Julie's favorite "low hanging fruits" that you can start implementing today! 

Shownotes:

07:20- The Anatomy and Physiology of Breathing

09:10- Breathing and our Body Systems

13:10- The value of zone 2 aerobic training

17:35- Nasal Breathing & It’s Benefits

21:15- The biggest benefits of a breath work practice

26:30- Breath work as a “low-hanging fruit”

28:30- Breathing & Musculoskeletal Health

37:30- Mouth taping for nasal breathing

40:20- Implementing Breath work for Beginners

44:30- Breathwork and Core Strengthening

instagram.com/goalsetmindset_jb

Instagram

https://www.instagram.com/ianmarkow

https://www.instagram.com/markowtrainingsystems

Mobility Coach Plus for coaches, trainers, and therapists.

https://courses.markowtrainingsystems.com/courses/mobility-coach-plus

Free trial of the Elite Video Membership with online follow-along mobility, breathing, and strength classes.

https://courses.markowtrainingsystems.com/courses/elite-video-membership

Mobility Start Here with C.A.R.'s (Youtube)

https://www.youtube.com/watch?v=71I1vcOVtKg&t=1756s

Breathing Start Here (Youtube)

https://www.youtube.com/watch?v=cSruQzCPhOQ&t=13s

Basics Of Breathing Full Blog

https://www.markowtrainingsystems.com/2022/01/26/basics-of-breathing-start-here/

Mouthtape

https://www.amazon.com/Advanced-Breathing-Improved-Nighttime-Sleeping/dp/B086BY1SWR/ref=sxts_rp_s_1_0?content-id=amzn1.sym.14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34%3Aamzn1.sym.14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34&crid=29WISM5KSJIBB&cv_ct_cx=mouth+tape+for+sleeping&keywords=mouth+tape+for+sleeping&pd_rd_i=B086BY1SWR&pd_rd_r=4744186e-9fa0-4cd9-ad9a-269bc25bf14f&pd_rd_w=xf8Pc&pd_rd_wg=5JHHK&pf_rd_p=14b5a3ec-ddf3-42f1-bf1e-8515f8d25a34&pf_rd_r=BEM20FD08QQK6DB1PQYB&psc=1&qid=1658082035&sprefix=mouth+tape+for+slee%2Caps%2C344&sr=1-1-f0029781-b79b-4b60-9cb0-eeda4dea34d6

On this week’s episode, Julie dives into the relationship between Alcohol and Sleep. Alcohol is widely used as a “sleep aide”, due to its sedative affects. Although alcohol may help you fall asleep faster, it has a largely negative impact on the quality and restorative processes of sleep. Sleep is an active process which requires energy to repair our immune system, musculoskeletal system, create new neural connections and prepare our brain for activity. Alcohol serves as a distractor from these important processes, creating grogginess, brain fog and fatigue the next day. Tune in to hear Julie dive into the science behind alcohol and sleep and recommendations for how to enjoy a drink in a way that’s less disruptive of our health & fitness.

Follow Julie:

 instagram.com/goalsetmindset_jb

Facebook.com/goalsetmindset

References:

https://www.whoop.com/thelocker/how-long-does-alcohol-stay-in-system/

https://www.whoop.com/thelocker/alcohol-affects-body-hrv-sleep/

https://www.sleepfoundation.org/nutrition/alcohol-and-sleep