The Goalset Mindset Podcast

Julie Burrill
  • 4.8 (8)
  • HEALTH & FITNESS

Centered around the 3 pillars of passion, perseverance, and performance, this podcast brings you practical advice to develop a lifestyle centered around your physical and mental fitness. Julie Burrill is a Doctor of Physical Therapy, Certified Strength and Conditioning Coach and Female Athlete who's passionate about helping others set goals and achieve them with simple, sustainable habits. On a mission to empower individuals to live each day with intention and mindful action, Julie brings the latest health, wellness & mindset advice to you in an easy-to-digest format.

  1. 125. Improving Mental Health & Rediscovering Identity in Big Life Transitions w/ Kelly Allmon (Women's Health Series Pt 2)

    03/17/2025

    125. Improving Mental Health & Rediscovering Identity in Big Life Transitions w/ Kelly Allmon (Women's Health Series Pt 2)

    In this episode of the GoalSet Mindset Podcast, Julie Aviles speaks with Kelly Allmon, a licensed clinical therapist specializing in women's health and life transitions. They explore the various stages of a woman's life, including adolescence, pregnancy, postpartum, and menopause, discussing the psychological and physiological changes that occur. The conversation delves into the grieving process associated with these transitions, the importance of creating a new identity, and the challenges of comparison in the age of social media. Kelly emphasizes the need for self-awareness, the power of journaling, and the significance of surrounding oneself with supportive individuals during these transformative times Life transitions are significant and can be challenging for women.Grieving is a natural part of transitioning between life stages.Creating a new identity is essential after major life changes.Self-awareness is key to understanding our reactions and feelings.Journaling can help process emotions and experiences during transitions.Surrounding oneself with supportive people is crucial during life changes.Taking time to pause and reflect can lead to personal growth.It's important to acknowledge and honor past versions of ourselves.True friendship involves vulnerability and acceptance of our broken parts.Follow Julie: https://www.instagram.com/julieavilesdpt/ www.thegoalsetmindset.com Follow Kelly: https://www.instagram.com/pausingwithin/ https://www.pausingwithin.com/ https://www.allmoncounseling.com/ Shownotes: 01:05: Understanding Major Life Transitions for Women 02:35: The Stages of Womanhood: Identity Shifts 07:08: Grieving the Past: The Dichotomy of Joy and Loss 14:37: Creating a New Identity: The Importance of the Pause 20:35: Navigating Change: Embracing New Stages of Life 25:35: The Power of Inward Reflection and Rebirth 29:07: Embracing the Present Moment 32:02: The Comparison Trap 43:26: Intentional Social Media Use 44:01: Tools for Mental Health During Transitions 49:57: The Power of Meaningful Connections 51:24: Pursuing Passion Over Profession

    55 min
  2. 124. Overcoming Pelvic Pain: A Comprehensive Guide w/ Naomi Dillon (Women's Health Series Pt 1)

    03/12/2025

    124. Overcoming Pelvic Pain: A Comprehensive Guide w/ Naomi Dillon (Women's Health Series Pt 1)

    In today's episode, Julie Aviles is joined by Dr. Naomi Dillon, a pelvic floor physical therapist, to discuss the often-overlooked topic of pelvic pain. They explore the symptoms, causes, and management strategies for pelvic pain, emphasizing the importance of understanding the pelvic floor's role in overall health and athletic performance. Naomi shares her personal journey into pelvic health, the emotional connections tied to pelvic pain, and practical tips for listeners to improve their pelvic health. The conversation highlights the significance of communication in intimacy and the need for self-care and balance in life.takeaways Pelvic pain is a common issue that many people experience but often go unaddressed.Understanding the symptoms and causes of pelvic pain is crucial for effective management.The pelvic floor plays a significant role in overall health and athletic performance.Emotional connections to pelvic health can lead to physical symptoms and pain.Communication with partners about pelvic health is essential for intimacy and comfort.Self-care and setting boundaries are important for maintaining a healthy work-life balance.The nervous system's state can greatly influence pelvic floor function and pain.Practical strategies, such as breathing exercises and specific stretches, can help manage pelvic pain.Seeking help from a pelvic floor therapist can provide personalized treatment and support.It's important to recognize that asking for help is a sign of strength, not weakness.Understanding Pelvic Pain: A Comprehensive GuideThe Connection Between Pelvic Health and Emotional Well-beingShownotes: 03:41: Naomi's Journey into Pelvic Health 06:40: The Importance of Internal vs. External Treatment 09:48: Emotional Connections to Pelvic Health 12:50: The Nervous System and Pelvic Pain 15:40: Stress and Its Impact on the Body 18:56: Practical Strategies for Managing Pelvic Pain 21:42: Breathing Techniques for Relaxation 24:57: The Role of Mental Health in Pelvic Health 31:18: Understanding the Nervous System and Its Impact 33:36: Practical Strategies for Pelvic Floor Health 41:59: The Role of the Pelvic Floor in Athletic Performance Links: www.thegoalsetmindset.com Follow Naomi: https://www.instagram.com/naomimdillon.dpt/ Follow Julie: https://www.instagram.com/julieavilesdpt/ Related Episodes:

    57 min
  3. 123. The Female Runner: Start to Finish w/ Annie Glackin

    01/27/2025

    123. The Female Runner: Start to Finish w/ Annie Glackin

    In this engaging conversation, Julie Aviles and Annie Glackin explore the unique challenges and insights related to female runners and athletes. They discuss the importance of understanding hormonal health, bone health, and the need for diversified movement in training. The conversation highlights the gaps in female athlete research and the significance of empowering women in fitness, emphasizing that every woman engaging in physical activity is an athlete. They also touch on the upcoming Female Runner Course, aimed at educating healthcare professionals on how to better serve female athletes across their lifespan. In this engaging conversation, Annie Glackin and Julie Aviles explore the multifaceted world of fitness, emphasizing the importance of efficient training for bone health, the balance between enjoyment and necessity in workouts, and the power of simplicity in strength training. They discuss the significance of community in fitness, the journey of returning to running postpartum, and the joy of setting personal goals. The conversation highlights how fitness can foster personal growth and connection, encouraging listeners to embrace their unique journeys and find fun in their fitness pursuits. www.thegoalsetmindset.com Follow Julie: https://www.instagram.com/julieavilesdpt/ Follow Annie: https://www.instagram.com/pace_doctor/ Finish Line Seminars: https://finishlineseminars.com/courses-1 Related Episodes: Ep. 105 "Resistance Training Through Pregnancy w/ Christina Prevett" Ep. 86 "Understanding Menstrual Health & Female Hormones w/ Laura DeCesaris" Shownotes: 00:00 Introduction and Background 04:54 The Female Runner Course 09:54 Understanding Female Athletes 15:06 Hormonal Health and Performance 20:00 Bone Health and Stress Injuries 24:58 Diversifying Movement for Runners 29:45 Empowering Female Athletes 40:02 Efficient Bone Health Training 42:59 Balancing Enjoyment and Necessity in Fitness 44:50 The Power of Simplicity in Training 48:08 Embracing Strength and Community 51:58 The Journey of Returning to Running 57:56 Finding Joy in Fitness and Community 01:03:58 The Impact of Fitness on Personal Growth 01:10:04 Setting Goals and Embracing the Journey

    1h 19m

  4. 01/13/2025

    122. Want to Begin Journaling? Start Here!

    On this week's episode, Julie dives into three ways to finally stick to your journaling practice this year, as well as the biggest benefits of journaling. Beginning a new wellness habit can be challenging, but by utilizing habit stacking, prioritizing your environment and embracing simplicity, journaling becomes easier than it seems. Tune in to feel inspired to improve your mindfulness this year! www.thegoalsetmindset.com Instagram: https://www.instagram.com/julieavilesdpt/ Check out these related episodes: Ep 90. "3 Reasons to Start Journaling." Ep. 38. "Constructing a Journaling Practice to Create Clarity & Growth w/ Kevin Bronander."

    28 min

  5. 12/23/2024

    121. Take The Leap 2.0 & Big News

    On this week's episode, Julie discusses how to decide when it's time to "Take The Leap" and jump head first out of the comfort zone. In this quick episode you'll hear about 3 questions to ask yourself as you wrestle with making a big decision. You'll also hear a big life update from Julie! Follow Julie on Instagram: https://www.instagram.com/goalsetmindset_jb/ Check out the website: https://thegoalsetmindset.com/

    21 min

  6. 09/09/2024

    120. Are YOU Living with Intention?

    On today's episode, Julie reflects on strategies to live life with more intention. Many of us move through our day feeling unfocused, overwhelmed and distracted by the many things fighting for our attention. In this conversation, Julie teaches how discovering purpose, pursuing presence and planning accordingly can help you regain ownership of your energy and effort. www.thegoalsetmindset.com www.instagram.com/goalsetmindset_jb References: Podcast Episode: "Learning to Unplug" from That Sounds Fun Book: The Ruthless Elimination of Hurry by John Mark Comer

    27 min
  7. 119. CrossFit for Health Promotion & Fitness Forward Clinical Care w/ Alan Fredendall

    08/12/2024

    119. CrossFit for Health Promotion & Fitness Forward Clinical Care w/ Alan Fredendall

    On today’s episode, I’m joined by Dr. Alan Fredendall as part of our CrossFit series to discuss the power of the CrossFit methodology for health promotion and the growth of fitness-forward clinical care. Alan is a father, husband, physical therapist, CrossFit Level 3 coach, and educator. He serves as Chief Operator Officer and the division leader of the Clinical Management of the Fitness Athlete (CMFA) and Practice Management divisions at ICE Physio. He co-owns & operates his own outpatient physical therapy clinic, HealthHQ, in Michigan where he also coaches & participates in CrossFit next door at CrossFit Fenton. . In today’s conversation, you’ll hear about Alan’s personal fitness transformation from weighing 400 pounds to becoming a fitness junkie, the art of creating habit change and helping others get active, what makes the local CrossFit affiliate a breeding ground for setting and achieving long term health and fitness goals, and so much more. If you’re curious about CrossFit OR have somebody in your life that you want to help get healthy, this is the episode for you. Enjoy my conversation with Alan.  Alan’s Links: Instagram: https://www.instagram.com/alan.fred.dpt/ ICE Physio: https://ptonice.com/ Health HQ: https://healthhq.fit/ Julie’s Links:  https://thegoalsetmindset.com/ Instagram:  https://www.instagram.com/goalsetmindset_jb/ Shownotes: 05:30- Introduction & The Early Days of ICE 09:10- The Start of Alan’s Fitness Journey, Losing 200 Pounds, and Joining the Army 16:15- What made you finally accept an invite to CrossFit? What your initial experience like? 26:30- “80% of people in our country aren’t doing any fitness. We need to market to THAT person.” 29:45- “If we’re going to create habit change with people I do think it needs to be fun. It can’t be this fertile, quiet environment… it has to trigger a positive emotion.” 32:00- Many people perceive CrossFit as “crazy” or “dangerous”. What is your response to this? 38:45- “If you want to live both a long and a high quality life, some discomfort has to come into the equation somewhere.” 46:15- Moving Patients along the Sickness-Wellness-Fitness Continuum 54:00- Defining “Constantly Varied, High-Intensity, Functional Fitness”

    1h 4m
  8. 118: CrossFit Series- Competing in the CrossFit Games & Pursuing Clinical Excellence w/ Dr. Kelly Benfey

    07/22/2024

    118: CrossFit Series- Competing in the CrossFit Games & Pursuing Clinical Excellence w/ Dr. Kelly Benfey

    On today's episode, Julie is joined by Dr. Kelly Benfey to discuss her journey as a competitive CrossFit athlete as well as her experience as a physical therapist who specializes in treating CrossFitters. Kelly is a 2023 CrossFit Games athlete, the owner of Onward Physical Therapy in Milwaukee, WI, and adjunct faculty with the Institute of Clinical Excellence in the Fitness Athlete Division. In this episode, Kelly discusses her "why" behind CrossFit, her favorite recovery tips for herself and her patients, the changes and habits that helped her go from "good" to "great", and advcie for finding the best physical therapist for you. If you're a fitness enthusiast or want to learn how to level up your performance, this is the episode for you! Kelly's Links: Instagram: @kellybenfey.dpt @onwardmke Onward Milwaukee The Institute of Clinical Excellence Julie's Links: Instagram: @goalsetmindset_jb Visit our Website Shownotes: 3:00: What was the beginning of your CrossFit journey like? 10:20: At what point did you decide to pursue CrossFit at a high level? 14:05: What were the biggest changes you had to make to go from good to great? 20:30:- "...I have to eat HOW much?" Fueling for Improved Recovery and Performance 27:20: What are the biggest recovery tips you share with your clients? 30:05: Business Owner, Clinician, Athlete, Teacher- Did you always see yourself in these roles? 34:00: "There's nothing more powerful to your patient than Being About It yourself." 41:26: "We need to not be afraid to be real and vulnerable with our patients." 43:00: What are the most common problems you address with patients who do CrossFit? 48:30: "You can't go wrong getting strong." 50:00: What advice do you have for a CrossFitter who's looking for a good physical therapist? 51:40: What is your response to people who say CrossFit is "dangerous"? 54:22: "Nobody is dying from mechanical shoulder pain. People are dying from other things."

    1h 1m
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4.8
out of 5
8 Ratings

About

Centered around the 3 pillars of passion, perseverance, and performance, this podcast brings you practical advice to develop a lifestyle centered around your physical and mental fitness. Julie Burrill is a Doctor of Physical Therapy, Certified Strength and Conditioning Coach and Female Athlete who's passionate about helping others set goals and achieve them with simple, sustainable habits. On a mission to empower individuals to live each day with intention and mindful action, Julie brings the latest health, wellness & mindset advice to you in an easy-to-digest format.

Information

  • Creator
    Julie Burrill
  • Years Active
    2021 - 2025
  • Episodes
    125
  • Rating
    Explicit
  • Copyright
    © Julie Burrill
  • Show Website
    The Goalset Mindset Podcast