The Goalset Mindset Podcast

On today's episode, Julie shares a recent journal entry about 3 reminders she seeks daily. In a season of hurry, it can be easy to get swept up in the fast-paced world, spinning our wheels and getting lost in distraction. Tune in to hear how Julie is committing to 3 things- Slowing Down, Being Present, and Looking Up. www.thegoalsetmindset.com Let Julie know what you'd like to hear on future episodes! https://thegoalsetmindset.com/podcast https://www.instagram.com/goalsetmindset_jb/

On today’s episode, Julie is joined by Dr. Christina Prevett to discuss resistance training in pregnancy. Christina is a physical therapist and leading researcher and educator in the pelvic health space, specifically working to help athletes and professionals better understand the relationship between exercise and the pregnant and postpartum periods of a woman’s life. She’s an educator for the Institute of Clinical Excellence and the founder of the Barbell Mamas, a community designed to help pregnant and postpartum mommas continue doing what they love. As a female athlete and momma of 2 who’s competed in weight lifting, powerlifting and CrossFit, Christina is on a mission to help women remain active and fit throughout the entire lifespan. In this episode, you’ll learn about what the research says about resistance training in pregnancy, physiological changes to expect during this time period, how to reduce fear amongst our pregnant momma’s and so much more. This episode is super informative and empowering, and it’s by far one of my favorites in the history of this podcast. Shownotes: 03:20- How did you become interested in the pelvic health space? 09:40- Strength is protective: “Nobody ever goes into something and says I wish that I was weaker.” 14:45- What does the research say about weightlifting during pregnancy? 20:40- Christina’s Research on heavy lifting during pregnancy, labor & delivery outcomes & postpartum return 27:02- “This is where we really change practice- If you want to go fast, go alone. If you want to go far go together.” 30:30- Considerations for 1st Trimester: Nausea Management & Rebound Fatigue 32:25- 2nd & 3rd Trimester: Increased MSK Load on Spine & Pelvic Floor 37:45- “It’s MORE justification to load the pelvic floor so that the body can better withstand the stress placed on it.” 40:50- “Individuals who have Diastasis Recti Postpartum are weaker than those who don’t.” 43:00- Navigating your “Sense of Self” as a Pregnant/Postpartum Athlete 46:48- Top strategies to reduce fear surrounding resistance training during pregnancy? 47:30- Signs that a pregnant athlete may have pushed too hard during exercise? 49:10- Biggest piece of advice for somebody who wants to educate in pelvic health? Follow Christina: https://www.instagram.com/dr.christina_prevett/ https://www.instagram.com/thebarbellmamas/ https://www.instagram.com/icephysio/ Christina’s Research: https://pubmed.ncbi.nlm.nih.gov/36331580/

On today’s episode, Julie is joined by Danny Jimenez to discuss why all of us should “Go Crazy”. Danny is an endurance athlete, deep thinker and creator of The Go Crazy Brand, where he reminds people that if that thing you’re chasing makes somebody say “why are you doing that? you’re crazy”, it’s exactly the thing you should be doing.Danny and I have a great conversation about his journey as an endurance athlete, how pushing himself mentally and physically have made him more resilient, and the power of building a community of like-minded, motivated people. If you’ve ever been called “crazy” for doing what you love, are obsessed with pushing yourself for more, and have had to explain yourself to people who just don’t quite get it- this is the episode for you. Enjoy my conversation with Danny. www.thegoalsetmindset.com https://www.instagram.com/goalsetmindset_jb/ Danny's Links: Instagram: https://www.instagram.com/dannygoescrazy/ The Go Crazy Podcast: https://open.spotify.com/show/3hvUfolntTNlsarVh0kBhe?si=aead6fa7640d40a5 www.thegocrazybrand.com Shownotes: 05:00- The “Go Crazy” origin story 11:15- “Nobody said anything when I was drowning, and all of a sudden I felt like I found my tribe and people are asking “why would you do this”? 12:10- “Greatness doesn’t happen in the masses.” 15:54- Ask yourself- “What’s the Worst Case Scenario?” 20:35- “What people say says lot more about them than it does about me.” 25:00- “You can only be offended when you decide to be.” 44:00 “Pay attention to who you tell crazy ideas to and how they react to it.” 47:00- “What is your “why” behind endurance sport?” 52:05- “It is way harder to start a vehicle that is stopped, but if you can just keep the momentum, you’ll get there.”

On this week's episode, Julie discusses the literature supporting the notion that "Strong People are Harder to Kill." In a time where sedentary lifestyle is nearly unavoidable, it is becoming increasingly more difficult to achieve true health and resilience. Muscular strength and resistance training is supportive of reducing all-cause mortality risk, depressive symptoms, and of course- improving quality of life. Tune in to hear why strength building should be the foundation of your fitness, and how to get started today! www.thegoalsetmindset.com Follow Julie: https://www.instagram.com/goalsetmindset_jb/ Related Episodes: Ep. 93: Sickess, Wellness Fitness Continuum Ep. 9: Strength Training for Success References: https://pubmed.ncbi.nlm.nih.gov/28991040/ https://pubmed.ncbi.nlm.nih.gov/37429171/

On today’s episode, I am joined by Andris Sturans to discuss the role of mindset and mentality in nutrition. Andris is a Certified Nutrition Coach, Competitive crossfit athlete, and deep thinker who is extremely passionate about guiding individuals to success in their health and fitness. As a coach and athlete himself, Andris has learned that success in nutrition is more about mindset than it is about knowledge, and shares lots of anecdotal and science based evidence to support the role that the mind plays in our ability to adapt and grow. In this episode, you’ll learn about the relationship between nutrition and sleep, how to discover your “why” behind what you’re chasing, and even how what you think about your food affects how the body metabolizes it. This episode is jam packed with passionate, educational conversation that is sure to leave you feeling empowered. Shownotes: 05:00- How did you become interested in nutrition coaching? 08:20- “Everything works for someone, and nothing works for everyone.” 15:50- Finding your “why” in nutrition and fitness. 26:00- The Milkshake Study: The way we think about food affects how the body responds.” 35:30- How to handle criticism from others when you make healthy choices. 40:20- The role of sleep in nutrition and nutrition success. 50:10- Sleep, Meal Timing, and Hormone Fluctuations. 54:10- “What if we could get pumped about nutrition the same way we get pumped about a PR in the gym.” 57:00- Normalizing the conversation about nutrition Connect with Andris: https://www.instagram.com/andris_sturans/ https://www.instagram.com/jekyllandhyde_np/ https://www.jekyllnhydennp.com/plans-pricing/payment/eyJpbnRlZ3JhdGlvbkRhdGEiOnt9LCJwbGFuSWQiOiJjMmNkMWQ3Ni02ZDAyLTRiMTUtODMxMC0zMzdiOGYyOTJmMzEifQ References: https://pubmed.ncbi.nlm.nih.gov/20921542/ https://mbl.stanford.edu/sites/g/files/sbiybj26571/files/media/file/2011_milkshakes_crum_et_al_health_psych.pdf

On today's episode, Julie answers the 2nd round of listener questions focused around physical therapy, workout tips/motivation, and lessons learned in the first year of her career. Tune in to learn more about Julie's personal and professional journey, what it's like to be a sports PT, and how to level up your workouts! instagram.com/goalsetmindset_jb Shownotes: What was the biggest moment/factor that made you want to become a PT? Have you noticed any trends between patient mentality at evaluation and their outcomes? What are some staple leg day workouts that you see benefit your athletes to perform better and get stronger? What is your favorite injury to rehab as a PT and why? What inspired you to become a pelvic floor PT? Why is it so hard to get enough cals and protein daily/healthy ways to gain muscle? Ways to increase mental toughness in working out and going after goals? Any tips for pregnant mommas wanting to workout and keep fit? This pregnancy has been hard? What major themes/takeaways can you extract from your 1st year as a PT? What is the most challenging part of your job? What is your favorite part of your job? Favorite type of athletes to work with? there IS a right answer What do you see as your biggest strength and area of growth as a PT? Episodes referenced: Ep. 98- 5 Lessons from my Pelvic PT Journey: https://open.spotify.com/episode/3TC53lBEVgmMWqSjM50Tmm?si=da6263dcb2124584

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 starting a podcast? 06:50- What type of person do you want to be remembered as? 09:31- How do I start a workout routine? I’m ready! 13:56- How do you overcome gym burnout and having no motivation to workout? 19:40- Why do you wear toe socks? 20:45- What’s your greatest attribute? 24:09- How long have you been working out and how do you keep yourself motivated? 31:00- What is your proudest moment since starting the podcast? 34:15- How do you mentally cope if your day doesn't turn out as you intended? 37:50- How did you get into journaling and how do you keep up with it everyday? 41:45- What is the biggest, scariest goal of yours? Episodes Referenced: Episode 95: "The #1 Reason You Can't Stay Consistent" https://open.spotify.com/episode/1pktV8HSR1jjMX9ic9UuxF?si=33fedd100e274d71 Episode 20: "The Low Hanging Fruit of Fitness w/ Taylor McTigue" https://open.spotify.com/episode/4LnZtuJ4vCso3j7iVeNjd1?si=5d0db6fb623348ce Episode 78: "1,000 Days of Gratitude" https://open.spotify.com/episode/3PWReMLXMHF95PCvAqrrbV?si=93f3e424c91d48b5 Episode 90: "3 Reasons to Start Journaling" https://open.spotify.com/episode/7zgyHIieZUqgSXhRGyadlf?si=a91f69e10c054de1

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 and faith in Christ support one another, and some of the biggest mindset shifts we’ve experienced throughout our respective journeys. Elly inspires me in so many avenues of life and this raw and honest conversation reminded us both of the greater purpose we have as athletes, and as humans. If you’re feeling stuck, or unexcited about your health and wellness, this conversation is re-ignite your spark. Enjoy this one with my girl, Elly Naecker.  Shownotes: 13:55 “When you’re able to do so something that you never thought was possible, you never want to stop seeing what you’re capable of doing.”  19:30- How do your fitness and faith support each other?  20:35- “God gave me Crossfit as a way out when I wasn’t bold enough to do it myself.” 21:05 “Fitness is a great way to showcase God’s design.” 36:45-“The gym is full of broken people who are striving for more.” 40:05- “Sometimes the things that make us different are our biggest gifts from God.” 45:31- “Whether we love how we look, or hate how we look, why are we so inward focused” 51:05- Elly’s Top Nutrition Coaching Tips Connect with Elly: https://www.instagram.com/elly.naecker/ Connect with Julie: https://www.instagram.com/goalsetmindset_jb/

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/goalsetmindset_jb

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/goalsetmindset