The Goalset Mindset Podcast

On today's episode, Julie celebrated episode 100 of the podcast by telling the podcast origin story, and answering nearly a dozen listener questions regarding mindset, motivation, workouts, and personal dreams and experiences. Tune in to learn more about Julie, her journey, and hear if your question got answered! www.instagram.com/goalsetmindset_jb Shownotes: 02:15- What was your inspiration for s...

On today’s episode, I’m joined by Elly Naecker to discuss finding purpose in fitness, and the deep, meaningful “why” that lies beneath the surface. Elly is a CrossFit Coach and athlete at the gym I work and train inside of, and since meeting her nearly a year ago we have quickly become close friends. In this conversation, you’ll hear Elly dive into the start of her fitness journey, how her fitness...

On today's episode, Julie shares her main takeaways from pelvic floor physical therapy, including what the process is like, what she learned along the way, and how it led her to becoming a pelvic floor physical therapist herself. You'll learn what the "pelvic floor" is, how resilient female athletes are, and steps you can take to become more pelvic healthy starting today! www.instagram.com/goalset...

On today's episode, Julie shares a lesson about taking action NOW towards that dream you have. Inspired by a recent speech from Jeff Moore, Julie discusses 3 important points to remember that will motivate you to stop wasting time, and starting living the life you love. If you know what you want- stop waiting for the perfect time. Go get it! www.instagram.com/goalsetmindset_jb www.facebook.com/goa...

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 you...

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 inwa...

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...

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...

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 th...

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! www.instagram.com/goalsetmind...

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! www.instagram.com/goalsetmindset_jb...

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 f...

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...

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 weat...

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 o...

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...

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...

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 train...

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! instagram.com/goals...

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 li...

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! www.instagram.co...

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 com...

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...

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...

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...