The Goalset Mindset Podcast

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 topi...

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...

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 awaren...

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 n...

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 physica...

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...

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 ultimat...

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...

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 partne...

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-...

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 coa...

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...

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...

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...

On this week's episode, Julie dives into strategies she has implemented to create her ideal environment in order to progress towards success. Through prioritizing her physical, mental and social environments, Julie has discovered the key to developing and sustaining healthy habits to become her best self. Listen in for some practical tips on how YOU can become the architect of your environment, ra...

On this week’s episode, Julie invited Dr. Alex Rosado to discuss the relationship between mobility and stability as it pertains to movement. Alex is a Board Certified Sports specialist in Physical Therapy, business owner and lover of all things movement and performance. Alex and I dive into the importance of core stability, how to properly address movement dysfunction, and practical takeaways that...

On this week’s episode, Julie sat down with her friend and fellow fitness enthusiast Sarah to discuss how we find time for fitness and mental health. Sarah is a nursing student and previous college athlete who has found ways to make fitness enjoyable, and prioritize mental wellness while navigating life changes. Sarah and Julie share some insight as to what their fitness and wellness routines look...

On this week’s episode, Julie invited Haley Gierszal to discuss macro tracking, flexible dieting and ditching restrictive eating. Haley is a CrossFit Level 2 Trainer, Certified Personal Trainer, WAG Certified Nutrition Coach, and GGS P&PN Exercise Specialist who creates personalized nutrition plans for active women. Haley enjoys guiding her clients through the macro tracking process with the ultim...

On this Bonus episode of the podcast, I sat down with my Dad after joining him on one of his daily sunrise walks at Hampton Beach, NH. We spoke about the immense power that sunlight, fresh air & mindfulness have on mental health, gratitude and a successful day. My Dad has lots of wisdom to share about how even in his 50s, this simple practice has changed his life and his outlook on the world. Tune...

On this week's episode, Julie reflects on lessons learned during her 10-week clinical rotation at an outpatient orthopedic physical therapy office. Although these lessons are spoken of in the PT context, they can be applied to working with people in any capacity. Tune in to hear things that Julie learned through wins, losses and everything in between.  instagram.com/goalsetmindset_jb facebook.com/...

On this week's episode, Julie & Jovanny dive into their experience as Whoop members over the last year. Whoop is a health and fitness wearable that monitors physiological data 24/7 to provide users with information about sleep, strain recovery, and health metrics. Whoop's coaching has tremendously influenced the way that Julie & Jovanny view sleep, nutrition, mindset, health and how to prioritize...

On this week’s episode, Julie sat down with Dr. Natalia Ochalski, a Pelvic Floor Physical Therapist to speak about the basics of pelvic health and its impact on performance. Natalia has 2 years of experience treating men, women and children with various pelvic floor dysfunctions. She is extremely passionate about the role that pelvic health plays in our mental, physical, and sexual health and spea...

On this week's episode, Julie dives into the importance of living in the now and capturing the present moment. She shares her experiences of feeling mentally cluttered while thinking of the future, and how to find clarity in the "now". If you're at a pivotal point in life, making big decisions, or feeling overwhelmed, tune in to hear how you can turn your future goals into present day intentions! ...

On this week’s episode, Julie invited Dr. Dustin Jones to discuss the impact of physical activity & training on the aging process. Dustin is a Doctor of Physical Therapy, CrossFit coach, and educator for the Institute of Clinical Excellence in their Older Adult division. He is the founder of StrongerLife, a cross-fit style gym designed specifically for older adults. Dustin has found through his re...

Meditation is a well-regarded tool to achieve calmness, decrease stress and improve awareness, but many people don't know where to begin. On this episode, Julie takes listeners through a short guided meditation which focuses on breath work, body scanning and gratitude. Guided meditation can be performed any place, anytime. So find a quiet spot and tune in for your daily dose of mindfulness!  insta...