On this week’s episode, Julie sat down with Lindsey Hughey to discuss her CrossFit journey and how fitness has improved all aspects of her life. Lindsey is a momma of 3, Physical Therapist, Lead Faculty with the Institute of Clinical Excellence, DPT Professor at South College and CrossFit Enthusiast who has lots to share about the culture and community of CrossFit and how it’s informed her physical therapy practice. Lindsey treatment philosophy includes taking the time to evaluate areas above and below the area of a patient’s primary symptoms in order to help them return to pain-free living and back to working out faster. She believes that individualized and holistic care is the key to wellness, injury prevention, and faster goal achievement. Lindsey and Julie dive deep into the importance of optimizing your physical, mental and spiritual ecosystem to foster growth, busting CrossFit myths, and living out your healthiest, happiest self. Listen in for a passionate conversation from two women who love to empower others!

Lindsey’s Links:

instagram.com/lthughey

instagram.com/drivept.co

https://www.drivept.co/our-team

Julie’s Links:

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Shownotes:

03:00- What is CrossFit?

04:15- Who is CrossFit for?

10:05- Humans are Capable of so much more than we think!

14:15- Motivating patients and clients through movement

21:10- CrossFit and Injury Rates

27:00- Do the things that “fill your cup”

28:25- What does your ecosystem look like?

32:00- Discussing lifestyle change with patients and clients.

On this week's episode, Julie dives into a personal mantra that has become a staple of her health & fitness journey. Breathe, Walk, Meditate is a practice adopted from Ben Pakulski and his podcast, "The Muscle Intelligence Podcast". In a world where health & fitness has become overcomplicated and intimidating, Julie discusses how simple, daily practices of breath work, outdoor walks and meditation can be a powerful combination to propel you forward. Listen in to hear Julie's wisdom on mindfulness, relaxing movement and living in the present moment. 

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

References:

Instagram.com/bpakfitness 

instagram.com/muscleintelligencepodcast

On this week's episode, Julie sat down with Brandon Vaughn and Josh Jeffery from Vertex Pt Specialists. Brandon & Josh pride themselves in providing excellent 1-on-1 physical therapy services to all populations, ranging from older adults to high level athletes. Vertex PT frequently sees patients without a physician referral, and Brandon and Josh give lots of insight to share about how this ultimately improves patient outcomes, and why many patients would benefit from seeking PT before other healthcare providers. If you're interested in learning from some of the best in the Biz, you'll love this episode with Brandon and Josh! 

Brandon & Josh Links:

https://vertexpt.com/

instagram.com/vertexpt

instagram.com/vertexstrength

instagram.com/bvthept

instagram.com/joshjeffery5

Julie's Links:

instagram.com/goalsetmindset

facebook.com/goalsetmindset

Shownotes:

06:00- The Vertex PT Hybrid Model

08:10- What is Direct Access Physical Therapy?

12:10- What is the advantage to seeing a PT before another provider?

13:30- the PT as a gatekeeper

14:30- Proper referral to the physician

18:05- Addressing mechanical pain with movement

20:20- Keeping Patients Moving in the face of injury

28:30- The importance of primary care skills in PT practice

On this week's solo episode, Julie dives into common causes of overtraining, and how they are often linked to under-recovery. Many people who experience fatigue, impaired performance or difficulty progressing put the blame on their exercise modality- despite the fact that the exercise itself may not be the root cause. Tune in to hear Julie's four key principles to avoiding overtraining, recovering properly and making real progress towards health and fitness goals! 

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On this week’s episode, Julie sat down with Kristen Holmes to discuss circadian biology and its impact on human performance. We spoke about the importance of morning sunlight exposure, meal timing, and optimizing your environment to perform your best. As Vice President of Performance Science at WHOOP, Kristen Holmes drives thought leadership by engaging with industry leading researchers and partners to better understand individual, team, and organizational biometric and performance data across high stakes verticals. Before joining WHOOP in 2016, Kristen was the Head Field Hockey Coach at Princeton University where she was one of the most successful coaches in Ivy League history, having won 12 league titles in 13 seasons and a National Championship. Kristen was a 3x All American, 2 x Big 10 Athlete of the year at the University of Iowa competing in both Field Hockey and Basketball and recently inducted into the Hall of Fame Class of 2021 and was a 7-year member of the U.S. National Field Hockey Team. Kristen blends her academic and applied background in athletics, coaching, performance technology, psychology, and exercise physiology to drive research, partnership, and product development initiatives to strengthen WHOOP as a leader in Human Performance.

Kristen’s Links:

https://www.whoop.com/

https://www.linkedin.com/in/kristen-holmes-b9b44647/

https://www.instagram.com/kristen_holmes2126/

Julie’s Links:

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Shownotes:

03:40- What is circadian rhythm?

07:12- What influences the circadian rhythm?

13:00- The importance of morning sunlight exposure

20:02- Tips for creating an environment of optimal lighting

27:30- The role of sleep consistency

28:42- Should you sleep in on the weekends?

39:50- Structuring your most demanding tasks for wakefulness

On this week's episode, Julie discusses the fear or failure and how it limits our potential. In times of uncertainty, many people latch onto fearful believes about if things go wrong. Julie dives into how she navigates these beliefs and how embracing failure is the only way to truly find success.

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

https://podcasts.apple.com/us/podcast/the-rachel-hollis-podcast/id1245763628?i=1000560712698

On today’s episode, Julie invited Dr. Zak Gabor on the show to discuss the complexities of pain, movement mechanics, and how to navigate these complexities as a clinician, coach or athlete. Zak is a passionate physical therapist and founder of the level up initiative, now known as CALU, a mentorship program designed to help students and clinicians navigate the uncertainty that comes along with coaching and communicating with patients in order to give the best care possible. Zak and I dove deep into the factors that influence pain, the proper ways to address it, and the art of coaching movement mechanics in an empowering and effective way.

Zak’s Links:

https://www.instagram.com/zakgabor.dpt/

https://www.instagram.com/thelevelupinitiative/

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

CALU Podcasts:

The Level Up Podcast: https://podcasts.apple.com/us/podcast/the-level-up-podcast/id1411523396

Rethinking Rehab: https://podcasts.apple.com/us/podcast/the-rethinking-rehab-podcast/id1614866162

Clinical Athlete: https://www.clinicalathlete.com/videos/tag/podcast

The Playground: https://podcasts.apple.com/us/podcast/the-playground-podcast/id1616047147

Julie’s Links:

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Shownotes:

04:00- What is MSK Pain?

08:00- Questioning “the body as a machine” model

11:05- Understanding Physical Stress

17:30- Should we work around or through pain?

25:00- Psychosocial influences in rehabilitation

27:10- Words matter

34:25- Recognizing patient beliefs and feelings

41:00- Being patient with your patients

50:10- Advice for navigating your MSK pain, when to seek a PT

On this week’s episode, Julie discusses her favorite strategies for structuring an effective workout in the gym. One of the biggest barriers to going to the gym is feeling overwhelmed by figuring out what exercises to do, what order to do them in, and how to do it efficiently. It’s important to get clear on the intention for the training session, and let it guide your thought process. Tune in for some helpful tips for creating a workout that’s best for you, your personal goals, and your individualized skill level!

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

On this week’s episode, Julie sat down with Kevin Bronander to discuss the value of a journaling practice. Kevin is a writer, creator and fitness enthusiast who utilizes various journaling strategies to fuel his personal growth. Kevin is the the founder of The Prompted Newsletter, a weekly reflection on a powerful thought with journaling prompts to help readers become a bit better each day. Kevin shared the details of his journaling practice, the impact it has had, and practical strategies to creating your ideal practice. Tune in for some amazing takeaways to guide you towards your mindfulness journey today!

Kevin’s Links:

Prompted the Newsletter: https://kevinbronander.substack.com/about

Website: https://kevinbronander.com/

Instagram: https://www.instagram.com/prompted.newsletter/         https://www.instagram.com/kbronander/

Twitter: https://twitter.com/kbronander

Julie’s Links:

instagram.com/goalsetmindset_jb

facebook.com/goalsetmindset

Shownotes:

02:40- Prompted The Newsletter

03:30- The Start of Kevin’s Journaling Practice

06:00- Mindfulness as a tool for self-discovery

08:10- Free Writing vs. Prompted Journaling

11:45- Reflecting on old journal entries

16:10- Walking Meditation and collecting thoughts

19:05- Facing your subconscious instead of running from it

21:00- Meditation and Journaling to Declutter the mind

22:30- Kevin’s Daily Journaling Practice- Questions, Prompts and Thoughts

29:05- Journaling for Creativity

30:15- The value of journaling in tough choices and personal development

34:00- Journaling takes many forms

38:40- How to begin your ideal journaling practice

On this episode, Julie invited Dr. Nick Perugini to discuss all aspects of movement, the power it holds, and how it serves as a gateway to improving all aspects of life. Nick is a coach, physical therapist and founder of “More Than Movement”, where he works with high performers to take them beyond baseline through optimizing fitness and rehab. His experiences as a coach and athlete, combined with his background in rehabilitating orthopedic injuries and pain, allows him to craft individualized programs that guide his clients from pain to performance, and beyond. Julie and Nick share a passion for changing the healthcare landscape and creating sustainable behavior change to help people change their lives for the better. Enjoy this awesome conversation!

Nick’s Links:

https://www.instagram.com/nickperugini.dpt/

https://www.instagram.com/morethanmvmt.pt/

https://morethanmvmnt.com/

Julie’s Links:

https://www.instagram.com/goalsetmindset_jb/

facebook.com/goalsetmindset

Shownotes:

04:50- What does movement mean to you?

06:25- Movement is more than just a physical activity

12:30- Everyone is on a different path

17:10: The “What Else” phenomenon

17:30- Fitness is a gateway drug

27:00- Equipping clients with performance tools

29:30- Overcoming fearfulness around pain

35:00- Helping patients shatter expectations

38:50- When you don’t have enough time for the “quick fix”

45:00- What are your daily non-negotiables?

48:10- Your mindset and pain

52:30- Helping others make sense of pain