Balanced Fit & Free Podcast: Recent Episodes
Rae Anne Mullins
Learn how to conquer getting balanced, getting fit, and living a life free from crash dieting and the all or nothing thinking. We will talk about relationships, food & nutrition, exercise, stress management, and our deep-rooted beliefs and how to overcome them. We will aim to live in our highest frequency and live our best life. This is a great podcast to take on a walk or listen to while driving to work.
What if the problem isn't your body?
In this episode, we're talking about why so many women believe happiness is waiting on the other side of weight loss—and why that belief keeps us stuck in the cycle of dieting, perfectionism, and never feeling "good enough."
We'll explore how your relationship with yourself influences your health, your habits, and your happiness, and why true wellness begins with self-compassion rather than self-criticism.
In this episode:* Why changing your body won't automatically change your life. * The connection between self-worth and wellness. * How perfectionism and people-pleasing keep us stuck. * Simple ways to build a healthier relationship with yourself.
Remember: You don't need a new body. You deserve a new relationship with the one you already have.
If this episode encouraged you, please subscribe, leave a review, and share it with someone who needs to hear it.
Ready to start working on your strength - mental and physical? Join us in the BFF Club where we workout with weights to build our physical ability and our mental resilience. Included in the membership is a monthly group Breathwork session and a private FB group for connection and coaching. LEARN MORE HERE
What if the thing holding you back isn't failure... but success?
In this episode, we're diving into the often-overlooked fear of success and how it can quietly show up as procrastination, perfectionism, self-sabotage, and staying stuck in familiar patterns. We'll explore why achieving the things we say we want—whether it's weight loss, financial success, confidence, or personal growth—can sometimes feel uncomfortable or even threatening.
You'll learn:
- What fear of success really is
- Why success can trigger anxiety and resistance
- How identity, relationships, and old beliefs keep us playing small
- The role of the nervous system in self-sabotage
- Five practical ways to break the fear cycle and move forward with confidence
If you've ever found yourself getting close to a goal and then pulling back, this episode is for you.
Remember: success isn't just about reaching a goal—it's about becoming the person who can handle it.
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Life can feel overwhelming, messy, and complicated sometimes. When that happens, most of us think we need a new plan, a new routine, or a complete reset.
But what if the answer isn’t doing more…
What if the answer is going back to the basics?
In this episode of the 🎙️ Balanced, Fit & Free Podcast, I’m breaking down Abraham Maslow’s Hierarchy of Needs and explaining how unmet foundational needs can impact your physical health, mental health, emotional well-being, relationships, confidence, and overall sense of fulfillment.
We’ll walk through each level of the pyramid and explore how many women are trying to build confidence, purpose, and alignment on top of exhaustion, stress, disconnection, and nervous system dysregulation.
This episode is a reminder that before you try to “fix” yourself…
you may just need to support your foundation.
✨ In This Episode We Discuss:* What the Hierarchy of Needs is and why it matters * Why life feels harder when foundational needs are ignored * Physiological needs: food, sleep, movement, and nourishment * Nervous system regulation and emotional safety * Why chronic stress impacts consistency and decision-making * The importance of connection, support, and community * The difference between external validation and true self-worth * Self-actualization, purpose, and authentic living * How to identify which basic need may currently be unmet
Key Takeaways:✔️ You cannot build a strong life on a depleted body
✔️ A dysregulated nervous system will override even the best intentions
✔️ Healing and growth happen in connection, not isolation
✔️ Confidence is built through trust, consistency, and aligned action
✔️ Most people are trying to solve top-level problems with bottom-level deficiencies
✔️ When in doubt, go back to the basics
Questions to Reflect On:* Am I truly taking care of my foundational needs? * Do I feel safe and regulated in my body? * Am I connected to supportive people and community? * Am I seeking validation externally or building self-trust internally? * Am I living intentionally—or simply surviving on autopilot?
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Why do so many women feel like they are “doing everything right” but still not seeing results?
In this honest and eye-opening episode, Rae Anne shares the biggest mistakes she has seen after more than 25 years of coaching women through fitness, nutrition, and body change.
This isn’t about shame or blame — it’s about self-awareness, honesty, and learning how to stop sabotaging your own progress.
Rae Anne breaks down:
- Why unrealistic expectations are ruining motivation
- The hidden calories many women overlook
- Why most people overestimate how much exercise they’re actually doing
- The truth about cardio vs. strength training
- How comparison is damaging your mindset and body image
- Why honesty with yourself is one of the most important steps toward change
This episode is your reminder that sustainable body change is not about perfection — it’s about awareness, consistency, and learning what truly works for your unique body.
In This Episode:
- The diet industry’s unrealistic promises
- “Healthy” foods that can quietly add up
- Why tracking food can be helpful
- Strength training vs. excessive cardio
- Walking as an underrated wellness tool
- Self-sabotage through comparison
- Learning to respect and work with your body instead of against it
Favorite Reminder From This Episode:
“Your body is not the enemy. It’s an incredibly intelligent system trying to keep you alive every single day.”
Remember to rate, review, and subscribe to the podcast! Thank you!
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Have you ever reached the end of the week and wondered where the time went?
So many people today are living on autopilot. Rushing through routines, reacting to stress, checking boxes, and postponing joy for “someday.” But functioning and truly living are not the same thing.
In this episode of Balanced, Fit & Free, Rae Anne dives into what it really means to live intentionally instead of unconsciously drifting through life. She explores how autopilot can disconnect us from ourselves, our relationships, our values, and even the beauty of everyday life.
You’ll also learn why slowing down and becoming more aware can sometimes bring up uncomfortable emotions, old memories, or unresolved stress — and why that’s actually part of the healing process.
This episode is a reminder that your body is incredible, life itself is miraculous, and the present moment is where your life is actually happening.
In This Episode You'll Learn:
• What it means to live on “autopilot”
• Why so many people feel disconnected, burned out, or stuck
• How stress and past experiences can keep us emotionally numb or distracted
• Why intentional living creates a deeper and more meaningful life
• The importance of identifying your core values
• How to stop postponing the things that matter most
• Why your nervous system needs to feel safe before you can fully be present
• 5 simple ways to start living more intentionally and in the moment
Reflection Questions From This Episode
• Where in your life are you living on autopilot?
• Are your daily choices aligned with your core values?
• What have you been postponing that truly matters to you?
• What would it look like to become more present in your own life?
Remember to rate, review, and subscribe to the podcast! Thank you!
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Have you ever wondered why you react the way you do in relationships—why you pull away, cling tighter, overthink, or shut down?
In this episode of Balanced, Fit & Free, we’re diving into the real-life impact of attachment styles and how your early experiences may still be shaping your relationships today—without you even realizing it.
But this isn’t just about labels like “anxious” or “avoidant.” This is about awareness, compassion, and learning how to come back home to your authentic self—so you can love from a place of security, not survival.
🧠 What You’ll Learn
- What attachment styles are (in simple, real-life language)
- The 4 main attachment styles and how they show up in adult relationships
- Why your reactions aren’t “crazy”… they’re protective
- How your nervous system and past experiences influence how you love
- The connection between attachment styles and emotional eating, people-pleasing, and self-sabotage
- How to begin shifting toward secure attachment through awareness and self-trust
Remember to rate, review, and subscribe to the podcast! Thank you!
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Website: www.raeannemullins.com
Have you ever felt like you know exactly what you should be doing to feel better… but you just can't seem to do it?
You're tired.
Your brain won't slow down.
You feel overwhelmed or stuck.
Many people think they just need more discipline or motivation.
But the real issue may be something deeper — your nervous system.
In this episode, Rae Anne explains how your nervous system affects stress, habits, energy, and emotional well-being. When the body is stuck in survival mode, everything from sleep to motivation can feel harder.
Once you understand how your nervous system works, you can start supporting it in simple and powerful ways.
In this episode you'll learn:
• What the nervous system actually is
• The difference between stress mode and calm mode
• The three important things everyone should understand about their nervous system
• Why willpower doesn't work when your body feels overwhelmed
• How breathwork helps calm the body
• Simple ways to regulate stress through movement, breathing, and daily habits
This episode is a reminder that you are not broken. Your body may simply be asking for safety, rest, and support.
Check out our BFF Membership Here: STRENGTH MEMBERSHIP
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In today’s episode, I am joined by a very special guest, Justin Janoska. Justin is the founder of The Autoimmune Revolution, a company focused on guiding women in their journey to reverse their autoimmune disease and reproductive disorder naturally. After watching his mother suffer with Hashimoto’s, he decided to take it into his own hands and figure out how to help her and other women. Justin is currently pursuing his Doctor of Health Science degree with a focus on advanced trauma counseling. He holds a Master’s in Human Nutrition.
I invited Justin on the show because he too is a big believer that how we feel inside impacts our physical health. Inner healing is just as important as working on our external health. We have a great conversation about healing from the inside-out.
Here is a link to Justin’s Book: The Post Dieting Comeback
You can find Justin on Instagram @justinjanoska
Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Not sure what to do? Book a FREE consultation with Rae Anne: BOOK HERE
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Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Episode Description: In today’s episode, we’re diving into the power of building a personalized wellness team. Achieving optimal health and well-being isn’t a solo journey—your body, mind, and spirit thrive when supported by a network of experts who align with your needs. From fitness and nutrition to breathwork, energy healing, and medical specialists, we’re covering the essential professionals who can help you feel your best. Tune in to learn how to build your dream team and integrate their support into your lifestyle!
What You’ll Learn in This Episode:
- Why a wellness team is essential for holistic health.
- The key professionals to consider, from fitness coaches to medical specialists and energy healers.
- How to create a personalized wellness team that aligns with your goals.
- Ways to integrate different wellness practices into your routine.
- How to adjust and evolve your team as your health and lifestyle change.
Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Not sure what to do? Book a FREE consultation with Rae Anne: BOOK HERE
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Episode Summary:
Do you ever find yourself reaching for snacks late at night, even when you’re not hungry? Emotional eating isn’t about food—it’s about emotional support. In this episode, we dive into the real reasons behind emotional eating, the unconscious beliefs driving our behaviors, and how we can support ourselves in healthier, more aligned ways.
What You'll Learn in This Episode:
✔️ What emotional eating really is (hint: it’s not about willpower!)
✔️ Common emotions that trigger emotional eating
✔️ Why 95% of our behaviors are unconscious and how our self-perception shapes our actions
✔️ Practical ways to stop emotional cravings before they take over
✔️ An introduction to NOURISH, a 12-week program designed to help you break free from emotional eating, heal from the inside out, and nourish your body and soul.
Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In today’s episode, we’re diving into the difference between simply surviving and truly thriving. I grew up watching my mother work tirelessly—she was a survivor, always pushing through, but she wasn’t thriving. That experience shaped me, and I made a decision: I want to live differently. I want to thrive. And I believe you can, too.
We’ll break down what it means to be in survival mode, using the 4 F’s—Fight, Flight, Freeze, and Fawn—to explain how stress keeps us stuck. Then, we’ll explore what thriving looks like and why it’s not just for the rich or the lucky—it’s a choice anyone can make.
What You’ll Learn in This Episode:
✔️ The key differences between surviving and thriving
✔️ How survival mode impacts your mindset, energy, and well-being
✔️ The 4 F’s (Fight, Flight, Freeze, Fawn) and how they show up in daily life
✔️ Why thriving isn’t about perfection but about intention and small choices
✔️ 3 powerful ways to shift from survival mode to a thriving mindset
Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In today’s episode, I am joined with a special guest, Jeanie Duncan. Jeanie is an author, coach, speaker and all around amazing gal! Jeanie shares her story of finding her truth when she least expected it. Jeanie had a great life, one she was very grateful for, but she had an emptiness inside that grew so big she couldn’t ignore it anymore. After a guitar lesson with her now partner, Lyn, she discovered what was missing and all the pieces fell together. She shares with us her journey to coming home to herself.
Jeanie is a self-described edgewalking transformation partner. She takes a heart-centered orientation to her work, challenging leaders, teams, and visionary organizations to align with their values, discover their core purpose, and create meaningful impact in the world.
Bringing over 25 years of experience as a CEO, consultant, leadership coach, speaker, and author, she offers knowledgeable and passionate guidance to generate powerful, effective, and strategic change on the personal and organizational level.
At the core of Jeanie’s work is the belief that we live and perform to our highest potential when we are in alignment with a powerful sense of purpose and mission. This premise is the foundation of her book, “Choosing Me: The Journey Home to My True Self” and her core speaking topics.
Jeanie’s book is very inspiring and one you should definitely read! Here is the link to her book “Choosing Me.” And to contact or learn more about Jeanie, here is her website link: jeanieduncan.com
Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Website: www.raeannemullins.com
Wellness isn’t just about diet or exercise—it’s a puzzle made up of multiple pieces like sleep, mental health, relationships, and stress management. But what happens when pieces go missing or don’t fit the way they used to? In today’s episode, I’m breaking down how to put your wellness puzzle back together with five powerful tips to help you stay balanced, flexible, and in control of your well-being—no matter what life throws your way.
Tune in to learn:
✅ Why focusing on just one aspect of health can leave you feeling stuck
✅ How to identify the most important pieces of your wellness puzzle
✅ Ways to adapt when life changes and your routine falls apart
✅ The importance of self-check-ins and giving yourself grace
✅ Why asking for help is a strength, not a weakness
If you’ve ever felt like you’re missing something in your wellness journey, this episode is for you!
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Last week I hurt my back. After I hurt my back, I had a major storm of emotions flood through my mind. In today’s episode, I’ll share with you the negative emotions that came up and how I dealt with it. The relationship between pain and emotions is very real. I’ll give you some strategies to work with your pain to help your emotions.
Want to learn more about the Embracing Inner Wellness: Authentic Alignment Master Class? CHECK IT OUT HERE
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today’s episode was completely unplanned, but it needed to happen! After last week’s Super Bowl halftime show, I noticed a flood of negativity online about the performance. While I wasn’t initially excited about Kendrick Lamar as the headliner (simply because I didn’t know his music), I found myself getting unexpectedly defensive when I saw how quickly people dismissed the performance as terrible. It made me reflect on why we react the way we do, and more importantly, how curiosity and compassion can help us navigate the world with more kindness.
Join me as I explore:
- How our opinions are shaped by personal preferences, past experiences, and even legacy burdens.
- Why cultivating curiosity and compassion can help us become more open-minded and less reactive.
- Practical ways to embrace curiosity and compassion in our daily lives.
- How inner healing and self-awareness tie into overall wellness, including fitness and nutrition.
If you’re someone who wants to be more understanding and less judgmental—both toward yourself and others—this episode is for you!
Want to learn more about the Embracing Inner Wellness: Authentic Alignment Master Class? CHECK IT OUT HERE
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In this episode, we dive into the transformative concept of "You can't heal what you don't reveal." Avoidance might feel like a safety net, but it often leads to deeper issues when we suppress emotions instead of addressing them. Join me as we explore how avoidance acts as a protector, why unprocessed feelings manifest as harmful coping mechanisms, and how working with your parts and protectors can help us uncover the hidden wounds behind our behaviors. We'll also discuss practical steps for creating space to name, feel, and heal emotions in a healthy way. This episode is a must-listen for anyone ready to embrace authenticity and take the first step toward true emotional healing.
What You’ll Learn in This Episode:
- Why avoidance is a common but unhelpful protector.
- How avoidance can lead to behaviors like emotional eating, gambling, or substance use.
- The importance of recognizing and naming your emotions.
- Steps to create a safe space for emotions to surface.
- How unresolved emotions can impact physical and mental health.
- Healthy ways to process and redirect emotions.
Want to learn more about the Authentic Alignment Master Class? CHECK IT OUT HERE
Here is the link to the Healthy Habit Journal I mention in the episode. AMAZON
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In this episode, we dive into the fascinating world of Internal Family Systems (IFS), a therapeutic approach that helps us understand the inner workings of our minds. Learn about the concept of "parts," the role of protectors, and why it’s completely normal to experience conflicting feelings. I’ll also share a personal story about how I’ve recognized my own parts in action and the impact it’s had on my life.
What You'll Learn in This Episode:
- What is Parts Work?
- The difference between "parts" and "Self."
- An introduction to protectors, exiles, and how they shape our behaviors.
- Why it’s completely normal to have conflicting emotions or desires.
- A personal example of recognizing and understanding a protector part.
Key Takeaways:
- We all have "parts" inside us, each with its own voice and perspective.
- Protectors are parts that work hard to keep us safe and manage our internal world.
- Internal conflicts, like wanting growth but fearing change, are signs of different parts expressing their needs.
- Understanding these parts can help us lead a more authentic and balanced life.
Journal Prompt for Reflection:
Take a moment to reflect:
- What conflicting feelings or inner debates do you notice in yourself?
- Can you identify a moment when a "part" of you felt strongly about something?
Want to learn more about the Authentic Alignment Master Class? CHECK IT OUT HERE
Here is the link to the Healthy Habit Journal I mention in the episode. AMAZON
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today we are going to explore our inner world more. I will talk about how certain moments in our life have created beliefs in our mind about who we are. These moments in our life created wounds in our soul.
There are several core wounds that we all have - even people that feel happy and are successful in their life (whatever that means). Today we will stick to the 4 main wounds, but there are more of them to be considered.
What You'll Learn in This Episode:
- 4 Core Wounds that are common among most people.
- What it means to do inner child work.
- That our brain doesn’t know the difference between a BIG trauma and a little trauma.
- Once you recognize your wounds, you can start the work to heal them.
Want to learn more about the Authentic Alignment Master Class? CHECK IT OUT HERE
Here is the link to the Healthy Habit Journal I mention in the episode. AMAZON
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Are you caught in the "all or nothing" loop? Do you find yourself either giving 110% to your goals or doing absolutely nothing when life gets in the way? In this episode, we’re diving into how the "all or nothing" mindset is keeping you stuck and why the middle ground—the power of "and"—is where true transformation happens. We’ll explore how this shift can impact key areas of your life, including nutrition, exercise, career, social life, and personal goals. Plus, we’ll talk about why it’s not your fault, how societal pressures have shaped this mindset, and how to embrace a more sustainable and fulfilling approach to growth.
What You'll Learn in This Episode:
- Why "all or nothing" thinking keeps you stuck in cycles of burnout and inaction.
- How the power of "and" can create balance and sustainable progress.
- The role of force energy and perfectionism in triggering fear and procrastination.
- Why it’s not your fault: understanding the cultural roots of the "work harder" mindset.
- The importance of slowing down, resting, and recognizing what’s already in front of you.
- Practical examples of applying the "and" mindset to nutrition, exercise, career, social life, and goal setting.
- How to shift from force to flow and embrace compassionate accountability.
Key Takeaways:
- Progress over perfection: If you can’t give it all, then some will do. Small, consistent actions add up to big changes over time.
- Balance beats burnout: Rest and self-compassion are just as important as effort in achieving your goals.
- Change your lens: Stop seeing setbacks as failures and start viewing them as opportunities to adjust and grow.
- Break free from extremes: Learn to thrive in the middle ground, where flexibility and resilience create lasting success.
Here is the link to the Healthy Habit Journal I mention in the episode. AMAZON
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In this episode of Balanced, Fit & Free, I am sharing with you my top 10 life lessons that I’ve learned over my 49 years. I spent my birthday reflecting on what I have noticed in my life as a human, as a mom, as a wife, and as a coach. I would love to hear from you! What is your favorite life lesson?
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Please sign up for a free consultation to see if working with me is a good option for you!
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In this episode of Balanced, Fit & Free, we dive into the transformative journey of inner healing and uncovering your authentic Self. Learn what it truly means to heal from within and why understanding your Self is key. Learn the 8 C's that can guide you toward greater peace, clarity, and connection. Tune in for practical insights and compassionate guidance to help you live a more aligned and fulfilling life.
Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Please sign up for a free consultation to see if working with me is a good option for you!
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In this episode, we dive deep into the true meaning of transformation. Spoiler: it’s not about getting a six-pack or hitting millionaire status—it’s about creating meaningful changes in your lifestyle, habits, and behaviors that ripple into all areas of your life. Whether it’s improving your relationships, physical health, mindset, or career, transformation doesn’t have to be a complete overhaul. Small, intentional shifts can lead to profound growth.
We’ll explore:
- What transformation really means (hint: it’s not as scary as it sounds).
- Signs that you might be ready for a change.
- Practical steps to start transforming your life today.
- How transformation can impact relationships, aging, personal fulfillment, and more.
Get ready to embrace change and take the first step toward becoming the best version of yourself!
Ready to join the Balanced, Fit & Free Society?? CHECK IT OUT HERE:
Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BFF50
Please sign up for a free consultation to see if working with me is a good option for you!
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In November 2024, I was honored to host an amazing retreat in El Salvador! In this episode, I’ll tell you all about it! Well, some of the fine details are missing because they are a secret, but I’ll share most of the experience with you. AND if you are sad you missed it, I’m opening up spots for the January 2026 retreat soon!
Please sign up for a free consultation to see if working with me is a good option for you!
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Welcome back to the Balanced, Fit & Free Podcast Season 4! This week we are jumping back in to the podcast and kicking it off with an explanation of why I am shifting my coaching slightly. I want to explain why I think you’ll get more transformation and long-term change when you work from the inside out.
Please sign up for a free consultation to see if working with me is a good option for you!
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In a world completely obsessed with weight and physical appearance, I thought when I lost 65 pounds years ago that it was the reason for my happiness. When I get really honest with myself, I see that my happiness occurred BEFORE the weight loss. My happiness and alignment in my choices is what led to my weight loss!
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Habit Journal on Amazon
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Let’s talk about why you need to get out of your comfort zone! So many people are feeling unfulfilled and miserable in their life, but their happiness may be right outside their own boundaries! I’ll give you some ideas on how to get out of your comfort zone and feel more aligned and happy!
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Habit Journal on Amazon
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today, we're diving into a topic that touches us all: midlife and aging. We'll explore why so many of us fear aging, why it's perfectly okay to embrace it, and the three key elements that truly matter as we age—purpose, community, and wellness. Plus, I'll share some tips on how to reframe the way you feel about aging.
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Habit Journal on Amazon
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today, we're diving into a fascinating topic—how body awareness can be a game-changer in improving our nutrition, motivation to exercise, and sleep quality. It's all about tuning into what our bodies are telling us and making informed, mindful choices. Let's explore five ways body awareness can enhance these areas of our lives, and we'll also touch on some powerful tools, like breathwork, to help cultivate this awareness.
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Just a reminder of two of my favorite services:
Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can do a single session or I have a package of 4 and 6 sessions.
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
This week we are talking about the biggest issue most of us face: Self Sabotage. I truly believe that we can accomplish anything we desire, IF we get out of our own way.
I have spent years stumbling over my own two feet and I am tired of it! How about you?
We will talk about what self sabotage is and some ways to overcome it.
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Just a reminder of two of my favorite services:
Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can do a single session or I have a package of 4 and 6 sessions.
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
I am super excited to tell you that I finally have lost about 7 pounds after 6 years of thinking about it. I would tell you that I don’t think agonizing over 5-10 pounds is worth it, but I decided I wanted to prove to myself that I could beat perimenopause! And I feel like I am!
I will tell you the 5 changes I have made in the last 3 months to finally see the scale move down. I feel great and so excited that it hasn’t been as hard as I thought it would be! AND I know you can do it too if that’s what you desire.
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Just a reminder of two of my favorite services:
Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can do a single session or I have a package of 4 and 6 sessions.
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
This week I am talking with my mentor, Laurie Anne Briere, from the Pause Breathwork program. I am delighted to have Laurie Anne come on the show to discuss the impact of breathwork on our nervous system. Laurie Anne is a Somatic Coach and a Trauma-informed Breathwork Facilitator as well as a coach at Pause Breathwork. She is from Canada and has the coolest tattoos!
Here’s how you can find Laurie Anne:
Website: https://www.laurieannebriere.com
IG: @laurieabriere
FB: Laurie-Anne Briere
I still have openings for the upcoming Authentic Awakening Retreat in El Salvador! I promise it will be life changing! Let’s talk and see how the experience can help you uncover your true, higher self. YOU ARE WORTH IT!
APPLY FOR THE RETREAT!!
Just a reminder of two of my favorite services:
Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can do a single session or I have a package of 4 and 6 sessions.
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
This week I am explaining what it means and why it’s important to awaken your authentic, true self! I realized that many people don’t even understand what it means to be your authentic, higher self. I’ll tell you what it means to be your authentic self, why it matters and 5 tips to get there! I also give you homework.
APPLY FOR THE RETREAT!!
Two of my favorite services are listed below:
Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can get 6 - 1 hour personal breathwork sessions and coaching with me for $450. If you want this – let’s talk!
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
This week I am telling you all about the seven energy centers or chakras. I love to talk about energy and how we can feel energy in our body. When we pay attention to the signals our body is giving, we can live more authentically and happier!
I also mention in the podcast I would share my menu of services, here it is:
- Nutrition/Lifestyle Coaching: This is a 3 month coaching relationship. I get to know you, learn your habits and then help you put together a plan - step by step - that will help you do the actions you need to do to get where you want. The best part of this is having a completely unbiased person on your team that is always rooting for you. Fees range between $700-$1200 for a 3 month program - it just depends on what level of service you choose.
- A Lifestyle Audit: This is where we dig deep into your personal buckets. I help you analyze what’s going well and what can be better. Then we create a plan of action together for you and you’re off on your own to work it. This is a good option if you don’t want to commit to coaching for 3 months. It’s better to have ongoing coaching, but some people just need the plan and can do it alone. $250.
- Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can get 6 - 1 hour personal breathwork sessions and coaching with me for $450. If you want this – let’s talk!
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
- Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective, and super-efficient. Workouts are less than 30 minutes. You do have time for that. JOIN HERE
FREE Consultation to decide which practice is best.
Learn more about the Retreat!! Schedule a call with me with this link!
Remember to rate, review, and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
This week we are talking about the five cornerstones of weight management and wellbeing.
I will tell you all about the EAT, MOVE, BREATHE, LOVE & OTHER buckets of health.
I also mention in the podcast I would share my menu of services, here it is:
- Nutrition/Lifestyle Coaching: This is a 3 month coaching relationship. I get to know you, learn your habits and then help you put together a plan - step by step - that will help you do the actions you need to do to get where you want. The best part of this is having a completely unbiased person on your team that is always rooting for you. Fees range between $700-$1200 for a 3 month program - it just depends on what level of service you choose.
- A Lifestyle Audit: This is where we dig deep into your personal buckets. I help you analyze what’s going well and what can be better. Then we create a plan of action together for you and you’re off on your own to work it. This is a good option if you don’t want to commit to coaching for 3 months. It’s better to have ongoing coaching, but some people just need the plan and can do it alone. $250.
- Breathwork sessions: This may be the area you need if you have tried everything else. If you really know how to eat and move and sleep and rest, but you aren’t doing it, then do something different and try breathwork for 6 weeks! It’s amazing and can be a gamechanger! You can get 6 - 1 hour personal breathwork sessions and coaching with me for $450.
I also do a community online group breathwork session on Tuesday nights for just $15!! This is a great way to experience breathwork at a discount and in the safety of your own home. Tuesday Night Community Class $15
- Strength Training membership: This is one of the best ways to stay consistent and start to see gains with your muscle and strength! For only $65 a month you get 3 workouts a week with me as your trainer. If you can attend live, great! If you can’t join live, you have access to the replays so you can fit them into your calendar anytime of the day or week. It’s fun, effective and super efficient. Workouts are less than 30 minutes. You do have time for that.
FREE Consultation to decide which practice is best.
Learn more about the Retreat!! Schedule a call with me with this link!
Today I am joined by Karin Heller, an old friend who has been living alcohol-free for two years! I asked Karin to join me to talk about why she decided to stop drinking and how she did it.
Karin refers to a book that really helped her make the switch in her life, here it is:
This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness and Change Your Life
Karin also mentions that once you give up alcohol, you start to face other traumas and emotions in your life. Instead of numbing with alcohol, you need to tackle your feelings. One way you can do that is with Breathwork. If you’re ready to book a session with me, here are the links:
- Tuesday Night Community Class $15
- Private Session for One Hour $85
- FREE Consultation to decide which practice is best.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
As we continue honoring Mental Health Awareness, I want to introduce to you my newest service, Breathwork. I am ready to go! I am certified and have completed my 60-hour practicum. I will tell you today why I am offering this service, what breathwork is, how it works and why I think it’s the missing piece for many people.
If you’re ready to book a session with me, here are the links:
- Tuesday Night Community Class $15
- Private Session for One Hour $85
- FREE Consultation to decide which practice is best.
HERE ARE A LIST OF RESOURCES:
MHA Screening: Online screening at mhascreening.org is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.
988 Suicide & Crisis Lifeline: The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 988 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available by calling 988 and pressing 2.
Texting the 988 Lifeline: When you text 988, you will complete a short survey letting the crisis counselor know a little about your situation. You will be connected with a trained crisis counselor in a crisis center who will answer the text, provide support, and share resources if needed.
Crisis Text Line: Text HELLO to 741-741 to be connected with a crisis counselor who will help you get through your big emotions.
Warmlines: Warmlines are staffed by trained peers who have been through their own mental health struggles and know what it’s like to need someone to talk to. For more information on warmlines, visit screening.mhanational.org/content/need-talk-someone-warmlines
BlackLine: BlackLine provides a space for peer support and counseling, while witnessing and affirming the lived experiences of folx who are most impacted by systematic oppression with an LGBTQ+ Black femme lens. Call 1-800-604- 5841. Note: This resource is divested from the police.
Caregiver Help Desk: Contact Caregiver Action Network’s Care Support Team by dialing 855-227-3640. Staffed by caregiving experts, the Help Desk helps you find the right information you need to help you navigate your complex caregiving challenges. Caregiving experts are available 8 a.m. – 7 p.m. EST.
Childhelp National Child Abuse Hotline: If you or a child you know is being hurt or doesn’t feel safe at home, you can call or text 1-800-4-ACHILD (1-800-422-4453) or start an online chat at childhelp.org to reach a crisis counselor. They can help you figure out next steps to work through what is happening and stay safe.
Disaster Distress Helpline: A crisis line that individuals can contact when natural or man-made traumatic events occur, such as floods, earthquakes, and terrorist acts. The Helpline will provide information, support, and counseling. Call 1-800-985-5990.
Domestic Violence Hotline: If you’re experiencing domestic violence, looking for resources or information, or are questioning unhealthy aspects of your relationship, call 1-800-799-7233 or go to thehotline.org to virtually chat with an advocate.
NAMI Helpline: A free, nationwide peer support service providing information, resource referrals, and support to people living with a mental health condition, their family members and caregivers, mental health providers, and the public. Call 1-800-950-NAMI (6264), weekdays from 10 a.m. - 10 p.m. EST.
StrongHearts Native Helpline: Call 1-844-762-8483. The StrongHearts Native Helpline is a confidential and anonymous culturally appropriate domestic violence and dating violence helpline for Native Americans, available every day from 7 a.m. - 10 p.m. CST.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
My brother, Matt Hastings, joins us today to show his support for Mental Health. Matt, a retired Army Helicopter Pilot and Chief Warrant Officer 4, has had his own struggles with mental health. He was fortunate to meet a wonderful therapist that introduced him to Warrior’s Ascent where he had a true transformation. Since then, he has been helping Warrior’s Ascent reach other Veterans and First Responders. Matt shares his story.
You can also listen to Matt as a co-host on the Warrior’s Ascent Podcast. Check it out on all listening platforms.
HERE ARE A LIST OF RESOURCES:
MHA Screening: Online screening at mhascreening.org is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.
988 Suicide & Crisis Lifeline: The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 988 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available by calling 988 and pressing 2.
Texting the 988 Lifeline: When you text 988, you will complete a short survey letting the crisis counselor know a little about your situation. You will be connected with a trained crisis counselor in a crisis center who will answer the text, provide support, and share resources if needed.
Crisis Text Line: Text HELLO to 741-741 to be connected with a crisis counselor who will help you get through your big emotions.
Warmlines: Warmlines are staffed by trained peers who have been through their own mental health struggles and know what it’s like to need someone to talk to. For more information on warmlines, visit screening.mhanational.org/content/need-talk-someone-warmlines
BlackLine: BlackLine provides a space for peer support and counseling, while witnessing and affirming the lived experiences of folx who are most impacted by systematic oppression with an LGBTQ+ Black femme lens. Call 1-800-604- 5841. Note: This resource is divested from the police.
Caregiver Help Desk: Contact Caregiver Action Network’s Care Support Team by dialing 855-227-3640. Staffed by caregiving experts, the Help Desk helps you find the right information you need to help you navigate your complex caregiving challenges. Caregiving experts are available 8 a.m. – 7 p.m. EST.
Childhelp National Child Abuse Hotline: If you or a child you know is being hurt or doesn’t feel safe at home, you can call or text 1-800-4-ACHILD (1-800-422-4453) or start an online chat at childhelp.org to reach a crisis counselor. They can help you figure out next steps to work through what is happening and stay safe.
Disaster Distress Helpline: A crisis line that individuals can contact when natural or man-made traumatic events occur, such as floods, earthquakes, and terrorist acts. The Helpline will provide information, support, and counseling. Call 1-800-985-5990.
Domestic Violence Hotline: If you’re experiencing domestic violence, looking for resources or information, or are questioning unhealthy aspects of your relationship, call 1-800-799-7233 or go to thehotline.org to virtually chat with an advocate.
NAMI Helpline: A free, nationwide peer support service providing information, resource referrals, and support to people living with a mental health condition, their family members and caregivers, mental health providers, and the public. Call 1-800-950-NAMI (6264), weekdays from 10 a.m. - 10 p.m. EST.
StrongHearts Native Helpline: Call 1-844-762-8483. The StrongHearts Native Helpline is a confidential and anonymous culturally appropriate domestic violence and dating violence helpline for Native Americans, available every day from 7 a.m. - 10 p.m. CST.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
As part of our Mental Health Awareness Month, I want to talk about four factors that can be affecting your mental health and you don’t even realize it. I’ll give you some ideas on what to do about it.
Remember to wear GREEN on May 16th to show your support for Mental Health Awareness!
HERE ARE A LIST OF RESOURCES:
MHA Screening: Online screening at mhascreening.org is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.
988 Suicide & Crisis Lifeline: The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 988 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available by calling 988 and pressing 2.
Texting the 988 Lifeline: When you text 988, you will complete a short survey letting the crisis counselor know a little about your situation. You will be connected with a trained crisis counselor in a crisis center who will answer the text, provide support, and share resources if needed.
Crisis Text Line: Text HELLO to 741-741 to be connected with a crisis counselor who will help you get through your big emotions.
Warmlines: Warmlines are staffed by trained peers who have been through their own mental health struggles and know what it’s like to need someone to talk to. For more information on warmlines, visit screening.mhanational.org/content/need-talk-someone-warmlines
BlackLine: BlackLine provides a space for peer support and counseling, while witnessing and affirming the lived experiences of folx who are most impacted by systematic oppression with an LGBTQ+ Black femme lens. Call 1-800-604- 5841. Note: This resource is divested from the police.
Caregiver Help Desk: Contact Caregiver Action Network’s Care Support Team by dialing 855-227-3640. Staffed by caregiving experts, the Help Desk helps you find the right information you need to help you navigate your complex caregiving challenges. Caregiving experts are available 8 a.m. – 7 p.m. EST.
Childhelp National Child Abuse Hotline: If you or a child you know is being hurt or doesn’t feel safe at home, you can call or text 1-800-4-ACHILD (1-800-422-4453) or start an online chat at childhelp.org to reach a crisis counselor. They can help you figure out next steps to work through what is happening and stay safe.
Disaster Distress Helpline: A crisis line that individuals can contact when natural or man-made traumatic events occur, such as floods, earthquakes, and terrorist acts. The Helpline will provide information, support, and counseling. Call 1-800-985-5990.
Domestic Violence Hotline: If you’re experiencing domestic violence, looking for resources or information, or are questioning unhealthy aspects of your relationship, call 1-800-799-7233 or go to thehotline.org to virtually chat with an advocate.
NAMI Helpline: A free, nationwide peer support service providing information, resource referrals, and support to people living with a mental health condition, their family members and caregivers, mental health providers, and the public. Call 1-800-950-NAMI (6264), weekdays from 10 a.m. - 10 p.m. EST.
StrongHearts Native Helpline: Call 1-844-762-8483. The StrongHearts Native Helpline is a confidential and anonymous culturally appropriate domestic violence and dating violence helpline for Native Americans, available every day from 7 a.m. - 10 p.m. CST.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
We are kicking off Mental Health Awareness Month!
Today I am joined by Stephanie Donegan. Stephanie joined me for a breathwork session a couple weeks ago and I don’t think it was a coincidence! Stephanie and I have connected before, but this time there was what I like to call “sparks” and lots of good energy between us and what we believe in. That’s when I knew you needed to hear from her.
Stephanie shares her story and several tips that have helped her along this journey of healing.
**In the recording we mentioned a few items we were going to share, but some of it has not been available. If you are wanting access to Stephanie’s “survival sheet”, you can reach out and I will help get you information on that.
Also, Stephanie has started a women’s group for mental health and community, you can join that group here: Mental Health Club for Women
Finally, Stephanie mentioned an amazing new product that she is using to help with not only her mental health, but her physical health! I am going to be using the product as a trial and will send you the information soon! The name of the Elixir is Bella Grace.
Remember to wear GREEN on May 16th to show your support for Mental Health Awareness!
HERE ARE A LIST OF RESOURCES:
MHA Screening: Online screening at mhascreening.org is one of the quickest and easiest ways to determine if you’re experiencing symptoms of a mental health condition. Our screens are free, confidential, and scientifically validated.
988 Suicide & Crisis Lifeline: The 988 Lifeline provides 24/7, free, and confidential support to people in distress – you don’t need to be suicidal to reach out. Call 988 to be connected with a crisis counselor. Crisis counselors who speak Spanish are available by calling 988 and pressing 2.
Texting the 988 Lifeline: When you text 988, you will complete a short survey letting the crisis counselor know a little about your situation. You will be connected with a trained crisis counselor in a crisis center who will answer the text, provide support, and share resources if needed.
Crisis Text Line: Text HELLO to 741-741 to be connected with a crisis counselor who will help you get through your big emotions.
Warmlines: Warmlines are staffed by trained peers who have been through their own mental health struggles and know what it’s like to need someone to talk to. For more information on warmlines, visit screening.mhanational.org/content/need-talk-someone-warmlines
BlackLine: BlackLine provides a space for peer support and counseling, while witnessing and affirming the lived experiences of folx who are most impacted by systematic oppression with an LGBTQ+ Black femme lens. Call 1-800-604- 5841. Note: This resource is divested from the police.
Caregiver Help Desk: Contact Caregiver Action Network’s Care Support Team by dialing 855-227-3640. Staffed by caregiving experts, the Help Desk helps you find the right information you need to help you navigate your complex caregiving challenges. Caregiving experts are available 8 a.m. – 7 p.m. EST.
Childhelp National Child Abuse Hotline: If you or a child you know is being hurt or doesn’t feel safe at home, you can call or text 1-800-4-ACHILD (1-800-422-4453) or start an online chat at childhelp.org to reach a crisis counselor. They can help you figure out next steps to work through what is happening and stay safe.
Disaster Distress Helpline: A crisis line that individuals can contact when natural or man-made traumatic events occur, such as floods, earthquakes, and terrorist acts. The Helpline will provide information, support, and counseling. Call 1-800-985-5990.
Domestic Violence Hotline: If you’re experiencing domestic violence, looking for resources or information, or are questioning unhealthy aspects of your relationship, call 1-800-799-7233 or go to thehotline.org to virtually chat with an advocate.
NAMI Helpline: A free, nationwide peer support service providing information, resource referrals, and support to people living with a mental health condition, their family members and caregivers, mental health providers, and the public. Call 1-800-950-NAMI (6264), weekdays from 10 a.m. - 10 p.m. EST.
StrongHearts Native Helpline: Call 1-844-762-8483. The StrongHearts Native Helpline is a confidential and anonymous culturally appropriate domestic violence and dating violence helpline for Native Americans, available every day from 7 a.m. - 10 p.m. CST.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today I am joined by my husband, Brian. We have been married 25 years! I asked Brian to join me to have a conversation about lasting marriage. We will give you some of our tips and share some tips I got from friends.
Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you! Self-care is a critical part of maintaining lasting and loving relationships and journaling and tracking can help you!
PURCHASE JOURNAL HERE
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today we will talk about 6 ways to boost your confidence as an adult. No, I’m not going to tell you to eat healthy and exercise, you already know that! Instead we will talk about the benefits of confidence and a few unique ways to work on yours.
One way to boost confidence is to journal! Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
What’s the difference between self-care and self-comfort? There’s actually quite a difference. In today’s episode we will break down the difference, go over some examples and the pro’s and con’s of each.
Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Do you feel the pressure? The pressure to be fit, thin, beautiful, young, and to be more in life? What if that pressure is self-induced and not a real thing? In today’s episode we will talk about the pressure we create and how we stress ourselves into sickness.
I refer to a study – you can read it here: https://www.autoimmuneinstitute.org/articles/about-autoimmune/autoimmunity-on-the-rise/
Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Weightloss is everywhere! Everyone seems to be losing weight or talking about wanting to lose weight. Today, I want to give you two BAD reasons to want to lose weight and I’ll follow that up with three good reasons to lose weight.
Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
And, if you’re really interested in losing weight and doing it a healthy and productive way, I have partnered with Signos Continuous Glucose Monitor! If you want to track your glucose to find out what your body is doing and how your habits are helping or hurting, then Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Have you ever heard of Adrenal Fatigue? Did you know that it is a very controversial topic? Well, today’s episode will break down what the adrenals are, why they are important, what it means to have adrenal fatigue, the symptoms associated with it, and some tips to keeping your adrenals healthy.
Don’t forget I have my new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
Also,did you know that blood sugar and adrenals go hand in hand? To help you get your blood sugar under control, I have partnered with Signos Continuous Glucose Monitor! If you want to track your glucose to find out what your body is doing and how your habits are helping or hurting, then Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
I heard some ladies talking on the treadmill the other day at the gym. They were talking about their food tracking issues and it inspired this episode!
We will talk about the difference between food tracking and habit tracking – which is better and why?
Since I am a HUGE fan of Habit Tracking, I created a new Habit Journal!! You can get your own 6-month Healthy Habits Tracker for only $20 on Amazon created by yours truly! I am so excited to share this project with you!
PURCHASE JOURNAL HERE
And if you didn’t see, I have a special offer for the Signos Continuous Glucose Monitor – want to track your glucose to find out what your body is doing and how your habits are helping or hurting? Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
In today’s episode I will tell you about my recent anxiety issue while on vacation. This prompted a whole episode to help you deal with or reduce anxiety.
I will cover what anxiety is, the physical and emotional effects of anxiety, nutritional support for anxiety and many tips on how to better manage anxiety.
And if you didn’t see, I have a special offer for the Signos Continuous Glucose Monitor – want to track your glucose to find out what your body is doing and how your habits are helping or hurting? Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Remember to rate, review and subscribe to the podcast! Thank you!
Please join me in my FREE Facebook Group! I post a weekly health challenge and a weekly recipe. I am also there to offer support and will occasionally do special workshops and offerings.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today we are talking about the 10 most common weight loss mistakes I see with clients.
A lot of these mistakes are not your fault. It’s years and years of misinformation we receive from the dieting industry and corporations trying to sell us their products and programs. I’ll break down each mistake and give you a fix for each one.
And if you didn’t see, I have a special offer for the Signos Continuous Glucose Monitor – want to track your glucose to find out what your body is doing and how your habits are helping or hurting? Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Remember to rate, review and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today we are talking about how doing LESS can actually be the way to getting MORE done! It’s super common to think we need to do all the things, but really, what if you slow down and focus on what’s most important – one habit at a time?
I’ll share with you the 7 steps I use with clients and with myself to find out what needs to change.
And if you didn’t see, I have a special offer for the Signos Continuous Glucose Monitor – want to track your glucose to find out what your body is doing and how your habits are helping or hurting? Check out this link: SIGNOS
Enter RAE15 at checkout to get 15% off your order! OR if the company is having a better sale, you’ll get that instead.
Please email me after you do your homework! raeannemullins@gmail.com
Remember to rate, review and subscribe to the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @raeannemullins
Facebook: https://www.facebook.com/rae.a.mullins
Website: www.raeannemullins.com
Today we are talking about how stabilizing your blood sugar (glucose) can help you to lose or maintain weight and prevent chronic disease.
I have been using a continuous glucose monitor and I’ll share with you my findings and how my Balance Method program is right on target!
If you want to use a CGM yourself, I have partnered with Signos!
USE THIS LINK>>SIGNOS and enter the coupon code RAE15 to get 15% off your subscription.
If you have any questions or need help, please contact me! raeannemullins@gmail.com
Remember to subscribe and share the podcast! Thank you!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Today we are talking about how aging is a choice and how exercise can help you slow the process.
If you want to consider the upcoming 6-Week Session of Strength Training with me, you can see information HERE: STRENGTH TRAINING WITH RAE ANNE
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Today we are going to explore the endocrine system. I know it doesn’t sound very fun but it’s very important to understand so stick with me. I hope that today you will walk away with at least one actionable task that will help improve your health. The reason I want to discuss this is because I am talking daily to people with suspected thyroid conditions and/or adrenal issues, So, I wanted to shed some light on the subject just in case you too are feeling like something is not right.
I’ll explain what the Endocrine system is, why it’s important, what endocrine disruptors are, what the most common disruptors are, and how you can prevent damage?
I’ll share with you eight ways you can start to look out for these toxins and improve your health! Remember that I am all about balance and not having to be perfect, so I give you some ideas on how to slow your toxic load, but not have to totally give up all your favorite products.
Here is a link to more information about environmental toxins: Study by the National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3443608/
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It’s still early in the year and if you haven’t set some goals or visions for 2024, there’s still lots of time!
Today I will go over the 6 steps to creating new visions and goals:
- Reflection
- Manifest Dreams
- Banish Limiting Beliefs
- Visualize
- Practice Gratitude
- Create Action Steps
The people who take time to really put intention into their dreams and who are grateful for their current life and lessons will create their best life!
Follow these 6 steps to your best life too!
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Welcome back! This week I am honored to have Karlie Henderson from Karisma Nutrition as a guest on the show! Karlie is an expert on Polycystic Ovarian Syndrome (PCOS). I asked Karlie on the show because many women are suffering from PCOS and either don’t know it or don’t know how to manage it.
Karlie tells us about her own story with PCOS, what symptoms to look for, and different types of PCOS.
To learn more about Karlie, please visit this link: Karisma Nutrition
Be sure to follow Karlie on Facebook and Instagram too!
And Karlie very graciously is giving you a free copy of her “PCOS to Pregnancy Fertility Planner” for free! Just go to this link to download: PCOS to Pregnancy Guide
This would be a wonderful guide to share with anyone you know who may be struggling with PCOS or fertility.
Don’t forget to share this podcast with your friends! I really want to continue offering this free service to you, and to do so, we need more people to listen! I really appreciate your help!
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Welcome back! Season 3 is here! Today we will be talking about five areas you can focus on to make a big difference with your metabolism. We are led to believe that we have no control over our hormones or metabolism, and I couldn’t disagree more! We have the ability to make better choices that can directly impact our metabolism. Today, I’ll share 5 ways to do so!
AND please consider joining the “Better Every Day Healthy Habit Challenge”!! We get started on January 15, 2024! JOIN BEFORE Jan. 10 and SAVE $50!!
GO HERE TO SIGN UP
Don’t forget to share this podcast with your friends! I really want to continue offering this free service to you, but I’ll need more people to listen to keep it up! I really appreciate your help!
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Today we will talk about the four stages of emotions: emotional retraction, emotional knowing, emotional awareness, and emotional intimacy. Where do you fall in this spectrum of emotions? When we can become fully aware of our emotions and learn that we are not our emotions, we can grow emotionally which can lead to more light and love in our lives.
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Today we will talk about what cortisol is, the importance of cortisol and I’ll share with you five practical tips to reduce your cortisol levels. Enjoy!
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The cozy feeling of curling up on the couch with a cup of hot tea and a book – that is hygge. Today’s episode is all about incorporating habits to live a cozy and comfortable, Hygge lifestyle!
Also, if you’re interested in the 13 Week Strength Training Program starting November 6, please visit this link to get information and to sign up! STRENGTH TRAINING HOME PROGRAM
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I got so sick! AND I feel like one of my unhealthy behavior patterns is to blame. In today’s episode, I am talking about unhelpful behavior patterns and how to break them. I’ll give you four tips to help you on the journey of breaking old patterns and creating new ones.
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I have been avoiding this topic, but it’s probably the biggest question I get now! Should I ask my doctor about taking Ozempic (or other similar medications)? Well, I’ve avoided the topic because I just don’t know – it’s a loaded question!
Today’s episode will talk about what Ozempic is, how it works, the pro’s and con’s and I’ll give you my honest opinion.
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Have you seen the trendy fitness and mental toughness challenge called the 75 Hard? It’s a popular diet/fitness program that has people working really hard for 75 days. Today I’ll tell you what it is, the pros, the cons and then I’ll give you my true opinion about it.
If you’ve done the challenge or are thinking about it, I’d love to hear from you! Email me today and let me know!
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What if I told you that it really only takes 2 steps or stages to finally live your best life? In today’s episode, I’ll share with you an easy to understand 2-step process to create better habits. I’ll break down what the two stages are and relate them to the 3 phases of the habit loop.
If you are really paying attention to yourself, you will be able to figure out what needs to change.
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How many times have you said, “I just need more time!”? We have all been there! But is it time you need or just more energy? Today we will break down the difference between time management and energy management. I’ll give you some tips for both areas and then you can decide which area you need the most.
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A conversation with my daughter prompted this episode. After listening to my 20-year-old talk about all the things that are working against her in her life, I said “at the end of the day, you only have you – it’s up to you to be happy.” That’s when I decided we needed a whole episode about this.
In the episode I will talk about three areas in our lives that we have total control over our happiness: mindset and perspective, self-care and health, and finally relationships.
It’s time to start taking full responsibility of our happiness! I think that’s exciting and empowering.
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When it comes to changing our body or making any other change in our life, we are all prone to fall into one or more of these change traps. In today’s episode I’ll cover what these traps are and a quick fix for each one.
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Macro tracking is a popular method of tracking food to reach body and fitness goals. I have switched some of my clients to this method and I want to explain why I did so. I will also tell you 3 pro’s of macro tracking and 3 con’s of macro tracking.
After this episode, you can decide for yourself if you want to give macro tracking a try! If you do, please contact me to set you up on a plan! I have different packages available to help you.
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We all know that stress is important to manage and keep as low as possible. When most people think about stress, they think about emotional stress or work stress, but many people don’t realize that their nutrition habits can cause a lot of stress on the body too.
This week I’ll share with you 7 common nutritional stressors, what they are and why they are a stressor on your system. Then I’ll give you a few tips to stop them!
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Stress, it’s not going anywhere. So, how can we use stress to help us be better? How can we use stress to become stronger and more resilient? In today’s episode I’ll tell you about adaptive stress and maladaptive stress and a few coping mechanisms to deal with each kind of stress.
At the end of the episode I leave you with some homework to think about your own stressors and your stress mindset.
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Today I am sharing with you how I have been lying to myself about some of my health-related habits. I have gained a few pounds, I have been bloated, and just don’t feel like myself. After I complained to my husband about “doing everything right and still gaining weight,” I realized that I was lying to myself.
I decided to do a full assessment on myself, just like I do with a client, and I found 7 areas where I was not doing as well as I had been. Then, I got to work and created a plan to get back on track!
Today I will share with you what I’m doing to get back on track and I’ll share with you 4 areas where people tend to deceive themselves when it comes to eating healthy, moving, and taking care of stress.
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Website: www.raeannemullins.com
Today we will talk about our existential health which is our purpose or meaning in life.
Do you ever feel like you are constantly unsatisfied and always looking for your next accomplishment? Do you sometimes wonder what the point is? Do you want to feel free from this?
Here are the questions I suggest you think about:
Who am I as a person?
What do I believe in? What do I stand for? What matters most to me?
Why am I here?
What am I doing in my life? What should I be doing in my life?
What is the point of things?
Where is it all going?
I will also give you some tips and ideas to explore your own existential health so you can feel more fulfilled and happier in your life.
- Go big.
- Get small.
- Purposeful contemplation.
- Your legacy.
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Today I interviewed DaLisa Fritts who is an Ayurvedic Health Counselor. If you’re not familiar with Ayurveda, you are in for a treat. DaLisa tells us about this 5000 year old healthcare method. We will talk about how it is related to nutrition, stress management, and movement.
DaLisa will also explain the 3 different Dosha’s that are associated with Ayurveda! I love it! I learned so much and you will too!
If you want to contact DaLisa or follow her for more information, you can do that here:
IG: https://www.instagram.com/blooming.luna.wellness/
FB: https://www.facebook.com/BloomingLunaWellness
Website: https://www.bloominglunawellness.org/
Also, in the show, DaLisa mentions a popular and useful website that can help you to eat in season and locally.Check it out here: https://www.seasonalfoodguide.org
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Today we are discussing common excuses as to why people don’t do the actions they need to do to reach their goals.
If you’re saying one thing but doing another – something needs to change. Either what you’re saying needs to change or what you’re doing needs to change.
I break down the common excuses I hear as a coach and give some very easy-to-implement tips.
And please rate and review the podcast – I promise it only takes a minute! Thank you!!
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We all know we need quality sleep, but what are you doing to ensure you get it? Today I will talk about the importance of a nighttime routine to ensure better sleep and a more positive and productive next day.
I want to hear from you! What is your nighttime routine? Send me a message via email or on Instagram!
And please rate and review the podcast – I promise it only takes a minute! Thank you!!
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5 Tips to Manage Anxiety Better
I mentioned recently that my anxiety has increased. I really think it’s due to my Hashimoto’s being flared up. In this episode, I want to tell you what anxiety is, why we get it, how it manifests, and how to manage it.
We will all experience anxiety at some point in time. Anxiety can be helpful when we need it, but when it is prolonged and excessive, it can be debilitating for some people.
I give a few simple tools to help you with your own anxiety.
I hope you enjoy the episode!
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I just got back from vacation and I’m feeling pretty bad. I ate gluten. I ate dairy. I ate eggs. Those foods are very inflammatory to me and I decided to “not worry about it.” I have Hashimoto’s and those foods “attack” my thyroid and I am noticing a lot of symptoms this week. Today, I will tell you how I am going to combat this flare up.
Even if you don’t have Hashimoto’s or any thyroid issue, the steps I’m taking to get back to my normal routine after vacation can help you too after your own vacation.
I will also encourage you to pay attention to your own food choices and how they make you feel.
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I have to admit, I have been feeling a little lazy. After my coach told me she didn’t believe in laziness, I had to take some time to really think about it. Through this mental journey, I realized that I was not in fact being lazy, I just had a lot going on mentally that was holding me back from moving forward. If you too are feeling like you are being “lazy” in certain areas of your life, there are some ways to combat that feeling and get back to feeling productive.
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I have a very special guest today, my son, Zach Mullins! Zach came to me for help in January. He was ready to get serious about changing his physique. We set him up on a plan and he executed! Today he tells us why he started this journey, how he lost over 50 pounds and how it has changed him.
You’ll love this kid and see why I am so proud of him!
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Today we are talking about our parasympathetic nervous system and the vagus nerve. What is the vagus nerve and why does it matter? I’ll also give you a few tips on how to improve your vagal tone so that you can relax and recover more effectively.
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Today let’s talk about the mindset shifts that I’ve included in my life that have created more positivity, happiness, and joy in my life. I am reviewing some of the information I have shared before.
We will talk about identifying negative thought patterns, letting go of grudges, surrounding yourself with positivity, getting rid of negative relationships, practicing gratitude, and reframing negative experiences.
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I was so honored to have my personal healthcare provider, Kelly Carpenter, join me on the podcast today! In 2018 I met Kelly and she completely changed my life!
In today’s episode, I ask Kelly some questions about hypothyroidism. We talk about symptoms, treatments, lifestyle factors, and more!
If you want to contact Kelly Carpenter for an assessment, you can find her at TrueBio Innovative in Winston-Salem.
The website for True Bio is www.truebiohealth.com.
Coming in 2024, I will be introducing my Hashimoto’s and Hypothyroid Revive & Thrive Program!
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I’ve talked about the importance of a balanced or stable blood sugar level a few times. Today, I’ll share 4 actions you can take now to help create a more level, stable blood sugar so that you can reduce cravings, increase energy, sleep better, and feel better!
One of the ways you can keep your blood sugar levels more even is to include protein with your meals. In my Master Your Macros Challenge, I’ll show you how to create a personal meal plan that helps you balance your meals so that you can feel better and reach your goal – whether that’s to lose weight or to get toned up! JOIN THE WAITLIST HERE.
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When was the last time you went on a real vacation? Did you feel amazing after?
In today’s episode, I will talk about the many benefits of vacation, why many people don’t take vacations and how to create the same effect of vacation at home!
Don’t forget to rate and review the podcast! Thank you so much!
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The days of doing a bunch of cardio and drinking extra water to lose a few pounds may be a thing of the past, especially if you’re over 40 and struggling to lose weight.
There are so many misconceptions about exercise and many women are not doing the best thing for their body and their metabolism. AND it’s important to know that as you age, what you do for exercise needs to evolve. What you did in your 20s will not cut it now.
This week I will talk about the three (actually four) mistakes that I see women making when it comes to exercise.
Don’t forget to rate and review the podcast! Thank you so much!
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Today I’m going to tell you point blank the biggest mistakes I see women over age 40 making when it comes to their nutrition when trying to lose weight. I know that there are many different programs and ways to lose weight, but some of the methods won’t work like they used to when you were in your 20’s and even 30’s.
Also, in the show I mention how to calculate your protein intake; here are two ways to get an estimate of how much you need.
- 30% of your total calories for the day. To determine this, you need to know what your daily calories need to be. A quick estimate is to take your weight and multiply by 12. Take that number and multiply by 30% (.3). The number you get there is the amount of calories of protein you need. To get the grams of protein, you take that number and divide by 4. 4 calories/gram of protein.
EX: weight is 160. 160X12 = 1920 calories/day (maintenance weight)
1920 X .3 = 576
576/4 = 144 grams of protein daily.
- Take your goal weight and multiply by .8. EX: Goal weight is 150
150 x .8 = 120 grams of protein per day is a good place to start.
**These are just examples and may not be exactly right for you. To determine your best calorie intake and macro breakdown, I can help you get started. Email me if you want to schedule a one-time coaching session to determine your macros and calorie goals. Fee is associated. raeannemullins@gmail.com
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Control freaks and people-pleasers listen up! This one is for you. Many of us like to maintain control of our feelings, our environment, and our relationships, but how is that really serving us? Today I will talk about the pros and cons of being in control. I’ll also touch on the negatives of being a people pleaser.
Don’t forget to rate and review the podcast! Thank you so much!
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This week I will tell you what Intermittent Fasting (IF) is, the benefits, the risks and who should not do it.
I personally have not been able to stick to IF, but it may be something you want to try. There are a few ways you can do it including a 12:12, 16:8, 20:4 or 5:2 – I’ll tell you what that means and then you can decide if it’s for you or not.
And here is the link to the Precision Nutrition Intermittent Fasting Guide. You can download it and read it for yourself. FREE EBOOK HERE
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Since March is autoimmune disease awareness month, I thought it would be a good idea to give you more information about how autoimmune disease is developed and exacerbated. Today I talk about 3 environmental factors that you can be working on now to help protect yourself from autoimmune and even cancer.
I tell you small changes you can make with your cosmetics & skincare products, your water, and plastic storage containers.
Here is the list of the TOP MOST TOXIC ingredients to look for in your cosmetics:
Benzalkonium Chloride
A disinfectant used as a preservative and surfactant associated with severe skin, eye, and respiratory irritation and allergies. Found in: sunscreens, moisturizers.
Butylatedhydroxy Anisole and Butylated Hydroxytoluene
Synthetic antioxidants used to extend shelf life. They are likely carcinogens and hormone disruptors and may cause liver damage. Found in: lipsticks, moisturizers, diaper creams, and other cosmetics.
Coal tar hair dyes and other coal tar ingredients
A byproduct of coal processing that is a known carcinogen. It is used as a colorant and an anti-dandruff agent. Found in: hair dye, shampoo.
Ethylenediaminetetraacetic acid (EDTA)
A chelating (binding) agent added to cosmetics to improve stability. May be toxic to organs. Found in: hair color, moisturizers.
Ethanolamines (MEA/DEA/TEA)
Surfactants and pH adjuster linked to allergies, skin toxicity, hormone disruption, and inhibited fetal brain development. Found in: hair dyes, mascara, foundation, fragrances, sunscreens, dry cleaning solvents, paint, pharmaceuticals.
Formaldehyde
Used as a preservative in cosmetics. A known carcinogen that is also linked to asthma, neurotoxicity, and developmental toxicity. Present where quaternium-15, DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, sodium hydroxymethylglycinate, 2-bromo-2-nitropropane-1,3 diol (Bronopol), and several other preservatives are listed. Found in: shampoo, body wash, bubble bath.
Hydroquinone
A skin-lightening chemical that inhibits the production of melanin and is linked to cancer, organ toxicity, and skin irritation. Found in: skin-lightening creams.
Methylisothiazolinone and methylchloroisothiazolinone
Chemical preservatives that are among the most common irritants, sensitizers, and causes of contact skin allergies. Found in: shampoo, conditioner, body wash.
Oxybenzone
Sunscreen agent and ultraviolet light absorber linked to irritation, sensitization and allergies, and possible hormone disruption. Found in: sunscreen, moisturizer.
Parabens (methyl-, isobutyl-, propyl- and others)
A class of preservatives commonly used to prevent the growth of bacteria and mold. Parabens are endocrine (or hormone) disruptors, which may alter important hormone mechanisms in our bodies. Found in: shampoo, face cleanser, body wash, body lotion, foundation.
Phthalates (DBP, DEHP, DEP and others)
A class of plasticizing chemicals used to make products more pliable or to make fragrances stick to skin. Phthalates disrupt the endocrine system and may cause birth defects. Found in: synthetic fragrance, nail polish, hairspray, and plastic materials.
Polyethylene glycol (PEG compounds)
PEGs are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers. Depending on manufacturing processes, PEGs may be contaminated with measurable amounts of ethylene oxide and 1,4-dioxane, which are both carcinogens. Found in: creams, sunscreen, shampoo.
Retinyl palmitate (Vitamin A Palmitate)
Retinyl palmitate is an ingredient composed of palmitic acid and retinol (Vitamin A). Data from an FDA study indicate that retinyl palmitate, when applied to the skin in the presence of sunlight, may result in adverse health consequences like lesions and photosensitization. FDA, Norwegian and German health agencies have raised a concern that daily skin application of vitamin A creams may contribute to excessive vitamin A intake for pregnant women and other populations.
Sodium Lauryl Sulfate and Sodium Laureth Sulfate (SLS and SLES)
SLS and SLES are surfactants that can cause skin irritation or trigger allergies. SLES is often contaminated with 1,4-dioxane, a byproduct of a petrochemical process called ethoxylation, which is used to process other chemicals in order to make them less harsh. Found in: shampoo, body wash, bubble bath.
Synthetic flavor or fragrance
An engineered scent or flavoring agent that may contain any combination of 3,000-plus stock chemical ingredients, including hormone disruptors and allergens. Fragrance formulas are protected under federal law’s classification of trade secrets and therefore can remain undisclosed. Found in: all types of cosmetics.
Toluene
A volatile petrochemical solvent that is toxic to the immune system and can cause birth defects. Found in: nail polish.
Triclosan and Triclocarban
Antimicrobial pesticides toxic to the aquatic environment; may also impact human reproductive systems. Found in: liquid soap, soap bars, toothpaste.
**This information came from the Beautycounter website.
Recycling codes to avoid when using plastics: 3, 6, 7
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I started doing Shadow Work and the physical response was a game-changer for my Hashimoto’s. When you start exploring who you are, why you react the way you react and why you feel the way you feel, you can start to live fully and freely.
In this episode I am going tell you what shadow work is, the benefits to doing shadow work, and give you 6 steps to doing shadow work.
Also, I will briefly describe 12 archetype personalities, but here is a link to an article that you can read in more detail. I am not affiliated with this website, I just found it helpful.
HOW TO DO SHADOW WORK
If you find this helpful, I’d love to hear from you!
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Unfortunately, I have been having some irregular heartbeats and my doctor suggested it was caffeine. UGH! Today, I will tell you about caffeine, how much is safe, sources of caffeine, and symptoms of over-caffeination.
If you enjoy coffee as much as me, I hope you aren’t over-caffeinated, but if you are, you will be so much more comfortable drinking caffeine in moderation.
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Today I answer the most common question I get on a weekly basis. That question is “Is mymetabolism broken?”. I will explain what the metabolism is and what it is not. Then I’ll give you 6 ways to help makeyour metabolism healthier and more flexible. The good news is that you do have more control than you think.
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In today’s episodeI join my friend Maria Colomy. Maria is the author of “They Might Be Toxic. ”We discuss how relationships cause us stress and trauma which in turn has a negative impact on our health.
Here is a link to Maria’s book: https://www.amazon.com/They-Might-Be-Toxic-relationships/dp/B0BKRX6HSQ/ref=sr_1_1?crid=2VXBXGTXZWJJ6&keywords=they+might+be+toxic&qid=1676483032&sprefix=they+might+be+toxic%2Caps%2C96&sr=8-1
Maria is also a host of the They Might Be Toxic Podcast. She and her friend dive intoexperiences and situations that led them to help other people get free from toxicity.
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In today’s episode I will tell you all about autoimmune disorders; what they are, what the symptoms are, the common triggers and 5 tips to prevent yourself from getting it.
Want to watch the episode instead? Find BFF Podcast on my Youtube Channel. You can also start looking here to find other information - this is new so it will be a few weeks before there is more content. Check it out!
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Welcome Back!
In today’s episode I will tell you all about my new venture into coaching women with Hashimoto's and/or Hypothyroid (underactive thyroid) and why I am done with the “new me” era of dieting and weight loss.
I’ll also give you an idea of what you can expect in Season 2 of the BFF Podcast. This season will be full of nutrition advice, stress management cues, and of course, mindset guidance. To truly live a BALANCED, FIT AND FREE lifestyle, we need to find that middle ground.
Want to watch the episode instead? Find BFF Podcast on my Youtube Channel. You can also start looking here to find other information - this is new so it will be a few weeks before there is more content. Check it out!
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In today’s episode I will tell you my top five daily habits that help me stay balanced in my life!
These daily habits were a part of my process when healing my own Hashimotos.
Also, I’m accepting 5 new private coaching clients! If you are interested in working with me one-
on-one with your own habits, nutrition, hypothyroidism or autoimmune, or other health goal,
please fill out the application and I’ll be in touch! If we are a good fit, I’ll share the package
options with you.
1:1 Application Here
Enjoy!
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In today’s episode I will tell you 6 ways we make reaching our goals harder and 4 ways to level
up so you can reach your goals!
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Today we will talk about the difference between New Year’s Resolutions and New Year’s Goals.
They are different, so I will break them down and give you a few tips for creating better, SMART
goals.
Also, don’t miss my Goal Setting & Vision Board Workshop! Saturday, January 7 at 12:30pm
ET! If you can’t make it, I’ll send you the replay! It’s a small fee of $20 to join, but I promise it’s
well worth it!
https://www.raeannemullins.com/goal-setting-workshop
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I just had my 47th birthday! This week’s episode I share with you some lessons I have learned
over the years. I will give you some lessons on nutrition, fitness, and mindset along with some
other random thoughts.
I would love to hear back from you about your own lessons! AND I want to hear from you - what
would you like to hear more of in 2023 on this podcast?? Please email me at
raeannemullins@gmail.com and let me know! Thanks!!
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In today’s episode I will tell you about one of my favorite books that changed my mindset and
helped to make me have a happier life, it’s called The Four Agreements by Don Miguel Ruiz.
I will tell you why it helped me and I’ll give you a quick review of the four agreements the author
suggests will help change your life.
Here is the link to purchase on Amazon: Four Agreements by Don Miguel Ruiz:
https://www.amazon.com/The-Four-Agreements-don-Miguel-Ruiz-
audio/dp/B0007OB40E/ref=sr_1_1?crid=1NS8TGJ266LVJ&keywords=four+agreements+book+
don+miguel+ruiz&qid=1671206506&sprefix=four+agree%2Caps%2C92&sr=8-1
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In a study of people who have maintained a long-term weight loss, the study found that the
people who kept the weight off said they changed their identity. In today’s episode we will talk
more about how to change your identity to become the person you truly want to be. I will tell you
how I did it and give you 7 tips to creating the change.
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In today’s episode I’m going to tell you where the 10k steps a day fitness rule came from and
give you 5 ways you can add in more movement to your day without breaking a sweat!
JOIN CLUB BFF Until 1/1/23 for a discounted fee!
https://www.raeannemullins.com/club-bff
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In today’s episode we are talking about how most people live from their Wounded Self and not
from their Higher Self and how it leads to emotional eating and self-destructive activities. There
are five characters that we play as our Wounded Self, I tell you about those and give you a
quick tool to help you tap more into your Higher Self.
Have you joined Club B.F.F.? I decided to keep Founding Member Pricing until 1/1/23!! I would
love to have you! We have a monthly challenge, weekly mindset coaching, a private community
for coaching, and a monthly group coaching Zoom call - it’s awesome!!
JOIN HERE>>>https://www.raeannemullins.com/club-bff
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In today’s episode we talk all about burnout. Burnout is a serious and real thing for many
people. Today I will talk about what it is, why we get it, symptoms of burnout and 3 things to do
about it.
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In today’s episode, we will discuss why we get stuck and how we can get unstuck with a few
easy steps.
Want to be a part of a group of amazing women dedicated to living their most balanced
life? Check out CLUB BFF! https://www.raeannemullins.com/club-bff
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In today’s episode I will tell you about my mindset shifts when it comes to travel and vacation. I
will give you 7 tips to help you enjoy your next trip out of town!
JOIN Club BFF Today!! https://www.raeannemullins.com/club-bff
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In today’s episode I encourage you to write a personal honor code. I’ll tell you the 6 virtues to
consider when creating your code of honor and give you some ideas. As we age and as time
ticks by, we start to seek a deeper meaning in life and creating an honor code can help guide
you to live life to your fullest!
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In today’s episode, I will tell you all about my newest membership group, Club B.F.F.!! I
will also tell you about my experience in a muscle-building program I joined this year and how it
inspired me to launch Club B.F.F.
If you want to learn more about Club B.F.F. go here >>>>https://www.raeannemullins.com/club-
bff
I hope you’ll consider joining me and starting your balanced, fit and free lifestyle!
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In today’s episode I’ll give you six reasons you may not be seeing change in your body with all
your efforts. Many people are trying so hard to lose weight or get fit but are frustrated that they
aren’t seeing results. Listen up to hear why that may be happening.
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I was so excited to finally hear my doctor tell me that I have NO symptoms or signs of
Hashimoto’s! My thyroid looks great, my inflammation looks great and all of my nutritional
deficiencies seem to be better!
In today’s episode I will tell you how I did it! There’s no quick fix or trendy plan to follow, just
good ol’ consistency and patience. I’ll tell you what I think really made the difference.
I reference other episodes that are related to my healing journey and they are:
EP 57 - All about gluten and food intolerances.
EP 66 - Inner Child Core Wounds
If you are suffering from autoimmune or thyroid disorders and want help, please consider a free
30 minute consultation with me to see if I can help you. If so, I can tell you about my packages
and if not it will still be a nice conversation. Here is the link to schedule a session:
https://calendly.com/raeannemullins/lifestyle-breakthrough-call
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In today’s episode, I tell you about my days as a volleyball player and the lessons I learned. This
is a quick, light-hearted episode.
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In today’s episode we dive into the 6 dimensions of deep health. Deephealth is a whole-life approach to wellness. There are 6 areas that createyour deep health; physical, mental/cognitive, emotional, social-relational,existential/purposeful, and environmental.Most of today’s information comes straight from the Precision NutritionSleep, Stress Management and Recovery certification materials.
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In today's episode we talk about the difference between a "fixed" mindset and a "growth" mindset. I'll give a few examples and tell you a little bit about my own experiences.
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In today's episode I quickly talk about how our outer beauty will fade. What does that mean for us? I'll point out 4 things that make us beautiful from the inside out.
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In today's episode, I'll discuss a few reasons why some people do not like to exercise and give you strategies to try (plus a few extra tips) if you are one of those people.
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Today's topic is a hot topic! We are talking about thyroid issues or concerns. I'm going to tell you why your thyroid is important, tell you my story, tell you what the common symptoms are of having hypothyroid, and I'll give you a list of what blood labs to ask for when you go to the doctor IF you think you might have a problem.
Here are the labs to ask for if you go to the doctor to check your thyroid. Also, ask your doctor what other tests they think are necessary.
TSH
FREE T4
FREE T3
rT3 (reverse T3)
Thyroid Peroxidase (TPO)
Thyroglobulin Antibodies
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In today's episode, we will talk about that familiar topic - CRAVINGS! Yes, we have talked about cravings before, but they are something that will continue to revisit you and it's important to know how to assess them and get rid of them.
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Thank you!
In today's episode, I'm going to take you through an example of how many American women live in their daily lives. Unfortunately, many people are creating a roller coaster of blood sugar and insulin, which is NOT helping with their wellness or weight loss efforts. Check it out!
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In today's episode, I go over a few ways to help increase your mindfulness. Mindfulness is one of the 4 M's of metabolism and is probably the most impactful for a flexible metabolism. Mindful eating, meditating, breathing techniques, and more!
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In today's episode, we will talk more about metabolism - my favorite topic! We will discuss the 4 M's of metabolism; Meals, Movement, Metabolics, and Mindfulness. Most people focus on meals and metabolics but leave out the movement (not what you think) and mindfulness. Listen up so you can learn how to manipulate your metabolism in a much more calm way.
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In today's episode, we talk about 5 things to consider with your time management and the importance of action, and how it creates motivation. This is a must-listen if you are struggling with a lack of motivation and taking action to become the person you desire.
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In today's episode, we will talk about survival mode, what it is, and why it's not healthy, seven signs that you are living in it and how to get out of it!
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In today’s episode, we will talk about the importance of self-acceptance and the importance of accepting that we can't control everything and everyone else.
I truly believe this is a key concept when trying to live your best life.
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In today’s episode, I talk about transformation. When we think about transformation, we usually think about how something looks. You can transform the way a house looks, you can transform a room by painting it, you can transform your garden with new plants and grass and maybe rocks, and you are totally capable of transforming your body.
However, let’s explore how you can transform the inside first so that you can create transformation on the outside. I will cover 8 concepts from Wayne Dyer’s book, “You’ll See it When You Believe It.”
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In today’s episode I’m talking about being your own healthcare advocate. We have all had experiences where you go to the doctor for an ailment and leave feeling like you are either stupid, making up your symptoms or leave just as confused as when you went in.
Many people will get test results back saying they are “in the range” and the doctor dismisses their symptoms.
I tell about my personal story of having a near death experience with my pregnancy with my first child.
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Today I’m jumping into a very deep topic. Inner child healing. Ooph. We all have some inner child trauma that needs to be cleared and resolved. I will go over what inner child healing is, the four core wounds associated with it and how you can start to heal.
Once you discover the power of inner child healing, you will be unstoppable!
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Today we are going to discuss inflammation and how it can wreak havoc on your entire system. I’ll explain what it is, what the symptoms are, what causes it, the results of it, and then some tips to reduce it.
Whether you think you have inflammation or not, this is a very good look at why it’s important to manage inflammation.
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May was Mental Health Awareness month, so today I want to talk about something that is not helpful for our mental or physical health. I’m talking about unhelpful or destructive thoughts – also known as cognitive distortions.
Listen today to see if you are doing this! I’ll give an exercise to help you stop the negativity.
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I’m super excited that I did my first interview for the podcast! My friend Ashley Fox joins me today to talk about her own journey to being a Balanced, Fit and Free Woman. Ashley is also a health and wellness coach. She had a lot of good tips in our episode today!
If you want to connect with Ashley or follow her, you can find her on Instagram and Facebook:
Instagram @ashley.c.fox
Facebook: Ashley Coble Fox
Please take this SURVEY to help me create my new membership group!
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Today’s episode is a little bit of a rant. I am so fed up with the mainstream advice about eating less and restrictions. Today I will tell you a little bit more about why I am so against diets and why I think they are not the answer.
Here are the journal questions I ask you in the episode:
How long have I been trying to lose weight? Would I be willing to stop trying to lose weight and focus just on creating balance in my body and in my meals?
Where am I restricting too much? Am I skipping meals? Am I eating like a bird when I do eat? How can I fill up my meals to feel more satisfied?
Who would I be if I did lose weight? How would my life improve? OR would my life improve?
Could I learn to love myself now while I’m learning to fuel my body better?
Can I be brave enough to NOT focus on losing weight? Can I be brave enough to treat my body better even if it doesn’t lead to weight loss? Can I be brave enough to aim for feeling good and not a number on the scale?
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In this episode, we will be jumping into some mindset work. We are all guilty of creating lavish stories in our minds. Most of these stories begin with the thought of “what if…?” In today’s episode, we will talk about some helpful ways to change from thinking about the “what if” scenario to the “what is” fact instead.
Please take this SURVEY to help me create my new membership group!
I’m also opening up more 1:1 coaching sessions! Contact me at raeannemullins@gmail.com if you want to schedule your consultation.
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In this episode, I talk about Trigger and Buffer Foods. What are they and how do you know? When you are aware of what you are eating and how it affects you, you have the power to make better choices. I will tell you what trigger and buffer foods are and how you can use them to up your results!
I’m also opening up more 1:1 coaching sessions! Contact me at raeannemullins@gmail.com if you want to schedule your consultation.
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This week I am talking about all things hydration! We all have heard it’s important to drink a lot of water, but why and how much? I’ll explain fluid balance and why it matters to your body as well as tell you how much to drink.
To figure out how much water is best for you, you’ll want to drink 30-40 mL of water per kilogram of body weight. Take your body weight and divide by 2.2. Then multiply that number by 30 to get your minimum amount of mL needed. 30 mL = about 1 oz.
Example: 150 lbs.
150/2.2 = 68 kg
68 X 30 = 2040 mL
2040 mL/30 mL = 68 oz.
68 X40 = 2720 mL
2720 mL/30 mL = 90 oz.
So, you this person would want to drink between 68-90 oz of water each day.
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This week I am talking about the biggest reason people have a hard time losing weight and keeping it off. I’ll explain the diet cycle and then tell you why it doesn’t work and why it’s not a great idea to spend your entire life trying to lose weight and constantly being on a diet.
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This week I am talking about the controversial topic of food intolerances - gluten specifically. I will tell you the difference between food allergies and food intolerances, my story, and give you 5 tips for getting started if you decide to try a gluten-free lifestyle.
I’m excited to be pivoting my business toward working more with women who have hypothyroidism and Hashimoto’s. Food intolerances are a big issue with people who have a disrupted immune system, so this topic is very close to my heart.
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This week I am talking about forgiveness and how it can be the missing link when it comes to your results. Making true change is more than just counting calories and burning calories. I hope you’ll listen and see what area in your life needs some forgiveness.
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This week I am talking about how I use “structured flexibility” with meal planning, exercise, and work. It’s a great idea to have a system or process to follow, but it’s even better when you are flexible with it.
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We all want what we want, and we want it right now! In a world of instant gratification at our fingertips, I want to encourage you to see the rewards of delayed gratification. And I’ll share 4 things I like to teach my clients to embrace the delay.
DEADLINE TO JOIN BFF is 3/25/22
THE BFF METHOD- 12 Week Program to Stop Dieting and Master Your Metabolism
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Today I’ll explain what metabolism is and tell you about the 5 things you can be doing RIGHT NOW to help elevate your metabolism’s fat-burning effect.
Get excited to hear that it’s not that hard!
THE BFF METHOD- 12 Week Program to Stop Dieting and Master Your Metabolism
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Mindset blocks are one of the biggest reasons people don’t reach their goals. We all have stories and limiting beliefs in our heads and here are a few to consider:
1- You don’t believe you can do it.
2- You think it’s going to take too long.
3- Your goals aren’t meaningful.
4- You’re not really committed to change.
5- You’re afraid of succeeding.
I’ll give you my 2 cents on these mindset blocks and how I believe we can overcome them.
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Change your habits, change your life. Yes, I believe this wholeheartedly! In today’s episode, I will share with you 4 ways to create a new habit and how to stop a bad habit. A lot of this information comes straight from “Atomic Habits” by James Clear, my favorite book!
JOIN THE 5-DAY FREE METABOLISM CHALLENGE!
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I have people ask me all the time what I eat, how I exercise and what my day looks like. So, today I will walk you through how I structure my week and what I do! Please keep in mind that this doesn’t mean you need to do what I do, but it will show you how I incorporate Level 1 habits into my own life.
FREE Super Smoothie Guide
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Today I talk about something that I see as a huge issue for all people. This one thing throws many of us off course when it comes to living our best life and that thing is comparison. It’s called the Comparison Trap. What is the comparison trap? Why do we do it? How does it steal our happiness? How can we stop it?
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In today’s episode, I talk about nutrition but from a different angle or perspective. We oftentimes think of healthy eating to create a stronger, more healthy body. We think of eating healthier to lean out our body, fit into cute jeans or a bathing suit or to keep our heart healthy. This is all good, but today I want to talk about how eating healthy (or not) can affect our mental health.
FREE Super Smoothie Guide
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ONE YEAR Training Experience with Rae Anne (PRICE INCREASE 2/1)
In today’s episode, I discuss an important thing that we all need to embody so that we can truly be our best, healthiest, happiest, most successful selves.
I’m talking about setting boundaries so that we can have space to do the things we need to do to be exactly that - our best! I’ll give you 6 tips!
ONE YEAR Training Experience with Rae Anne
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In today’s episode, I share with you a tool that I use as a healthy lifestyle coach. I’m going to break down three nutrition/developmental stages and then I share with you the most important lifestyle basics that everyone needs to conquer before advancing. This is a good way to find out why certain diets and programs don’t work for you!
ONE YEAR Training Experience with Rae Anne
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In today’s episode, I will share with you why I feel like exercise is CRITICAL for your physical and mental health. We will cover some benefits of exercise and 3 tips to keeping a routine. Also, I share some vulnerable stuff today!
ONE YEAR Training Experience with Rae Anne
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In today’s episode, I will share with you 5 strategies that are important when you set goals for the New Year! I will share a tip that will make you 42% more likely to reach your goals!
GOAL SETTING AND VISION BOARD WORKSHOP INFO
ONE YEAR Training Experience with Rae Anne
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In today’s episode, I am continuing the conversation about letting go of what no longer serves you!
ONE YEAR Training Experience with Rae Anne
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In today’s episode, I am introducing a few concepts that will help you re-evaluate and look at what you need to let go of to take a big leap!
ONE YEAR Training Experience with Rae Anne
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In today’s episode, we will uncover the 4 main reasons people hide and how to move forward.
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In today’s episode we will talk about the Transtheoretical Model of Change. There are 5 Stages of change that we go through when we are trying to change our health, quit smoking/drinking, improve our relationships, get a new job, etc… AND I’ll throw out 6 tips to help you get moving towards change.
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In today’s episode, we will talk about the holidays and dealing with food FOMO. Food FOMO is the Fear of Missing Out – this is something that happens in many situations, but especially around the holidays. I’ll share with you some ideas on how to handle the holidays without the guilt or extra pounds.
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In today’s episode, we will talk about how important your morning routine can be. I’ll give you lots of tips and ideas on how to create your own powerful morning routine!
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In today’s episode, we will talk about how your focus can create your reality. Where your focus goes, your energy flows, and therefore your energy will create your reality. I will talk about the steps of using your focus to reach your goals.
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In today’s episode, I’m going to share with you 10 tips to creating a healthier weekend. Many of us spend the week being “good” and then spend the whole weekend being “bad.” BUT, it doesn’t have to be that way!
AND here is the recipe I promised in the episode:
Weekend Pumpkin Protein Pancakes or Waffles
- 2 cups old fashioned oats (I use certified gluten free oats)
- ½ cup of vanilla protein powder (I use plant-based)
- ½ Tbsp baking powder
- 1/4 tsp salt
- 1 Tbsp. cinnamon (adjust to your liking)
- ½ Tbsp. nutmeg (adjust to your liking)
- 1 cup milk (I used unsweetened coconut milk)
- ½ can of pumpkin puree
- 2 eggs
- 3 Tbsp pure maple syrup (could skip if want less sugar)
- 2 tsp apple cider vinegar
- 1 tsp vanilla extract
Start by blending the oats into oatmeal flour. Put oats into your blender and puree until a fine powder. After blending, put in a separate bowl and stir in baking powder, salt, and spices.
Add milk, pumpkin puree, eggs, syrup, cider vinegar, and vanilla to blender and puree 20-30 seconds, or until combined.
Add the dry ingredients into the blender with wet ingredients and blend until smooth. You will need to scrape the side of the blender several times to get all the ingredients mixed in. Add more milk if it’s too thick.
Let mixture rest for about 5 minutes while you heat a large skillet over medium heat. Grease the skillet with a little extra butter/ghee/oil or nonstick spray.
Scoop batter into skillet (I use a 1/4 cup measuring cup for this). Cook 3-5 minutes, or until bubbles form on the surface. Flip pancakes and cook another 1-2 minutes or until cooked through. Repeat with the remaining batter.
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In today’s episode, I’m going to share with you how I use food journaling to hit goals not only for myself but with my clients too. I am sharing my struggles and how my journey has changed over the years.
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In today’s episode, I’m going to share with you how I use food journaling to hit goals not only for myself but with my clients too. We will talk about how to use a food journal correctly so you can create the best nutrition plan for yourself! I’ll also point out some mistakes I see people make with their food journaling.
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In today’s episode, I talk about how making forward and backward choices is how you got where you are today. I’ll give examples of how to make more forward choices in life to live your healthiest lifestyle.
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In today’s episode, we will talk about 8 reasons WHY you may be procrastinating on starting your project or goal. Could it be that you are too comfortable? Or lacking confidence?
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In today’s episode, I’ll tell you about a comment my 16-year old made to me and how that sparked my desire to revisit my WHY. Then I’ll share my 5 reasons or “whys” that keep me living a healthy lifestyle. AND I’ll share some “whys” from the Balanced, Fit & Free Lifestyle FB group members.
Better YOU Fall Challenge INFO here
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In today’s episode, I will discuss 7 things to pay attention to when you are looking at a package of food and the nutrition label. By understanding the food labels and nutrition labels, you can make better choices when you’re trying to be healthier!
In the episode, I tell you how to calculate the percentage of fat calories in a food. Here is how:
Take total grams of fat per serving and multiply by 9 (calories/gram of fat). Then take that number and divide it by the total amount of calories per serving. Then multiply that number by 100. You will get your answer.
Example: Food has 360 calories and 13 grams of fat
13 x 9 = 117
117/360 =.325
.325 x 100= 32.5% Food has 32.5% of fat calories. This is pretty high.
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In today’s episode, I will discuss 6 thoughts or tips, or techniques that I used during my 20-week training program for the 29029 event. Even if you aren’t planning to complete an ultramarathon, these tips will help you get to the top of your personal mountain- your healthiest and happiest self!
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I just got back from one of the BEST events I’ve ever done. I pushed my body to its limits by climbing 29,029 vertical feet or 29.9 miles straight up. I went to Snowbasin Resort in Utah and climbed the ski slope 13 times!
In today’s episode, I will share with you what the event is all about, why I would do it and the lessons I learned. It’s a really long episode, so it’s ok if you need to break it into parts. Haha!
When you’re done listening, look up these guys (they are amazing) – Colin O’Brady, Brent Pease, Marc Hodulich, and Jesse Itzler.
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In today’s episode, we will talk about 10 different reasons you may feel low in energy. The number one complaint I hear from many clients and potential clients is that they have no energy. Let’s discuss some of the big energy vampires.
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In today’s episode we will talk about four different types of fears and three tips on how to recognize and conquer your fears so you can live your happiest and most fulfilling life!
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In today’s episode, we will talk about motivation and how it’s not possible to have it spilling out of your pores 100% of the time. I’ll give you 10 tips to help boost motivation and get your mojo back!
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In today’s episode, we will talk about honoring your body where it is right now. Too many people are wasting time waiting to be a certain weight or size before enjoying this amazing life. I will discuss ways to honor your body and find joy in life now.
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In today’s episode, we will talk about what it means to be a people pleaser, why it’s not a good idea to be a people pleaser, 10 signs you might be one and 5 ways to stop.
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In today’s episode, I am going to share with you my favorite tool that helped me create the life that I love. You deserve a great and happy life and I believe you can make it happen! I’ll walk you through an exercise that will help you set up a plan to get working on your best life.
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In today’s episode, I’m doing something a little different. I am going to just tell you some stories and lessons from the mountain. This is real talk with Rae Anne!
- Don’t be Creepy.
- Confidence will help you from being kidnapped.
- Buy the expensive workout underwear.
- Indulge the lady.
- Don’t be a show-off.
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In today’s episode we will talk about limiting factors and beliefs, the things that STOP you from reaching your goals. These are the “excuses” that we use to NOT do the things we need to do, and we also believe these excuses to be true.
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In today’s episode, we will talk about what a tribe is, diversity among tribes, why it’s important to have a tribe, my personal story with tribes, and I’ll give you 3 tips on how to find a tribe of your own. Having a tribe is important for feeling happy and involved. When we feel happy and involved, we feel more free to make healthy and good choices!
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In today’s episode, we will talk about when it is a good idea to work on losing weight. Not everyone needs to lose weight, but some people really do need to for their health. We will also talk about the most common actions long-term weight loss maintainers do to keep the weight off.
Plus, I’m opening up registration for the Summer Slim Down! MORE INFO HERE
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In today’s episode, we will talk about the power of expectation. What expectations are, why we have them, when it’s good to have them and when it’s good to let them go.
Plus, I’m opening up registration for the Summer Slim Down! MORE INFO HERE
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In today’s episode we will discuss what stress is - both acute and chronic stress. Why it’s bad to have chronic stress. How stress impacts our eating behavior, and what we can do about it.
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Cravings are the biggest enemy to someone who is seeking to lose weight or get more fit. Cravings are a major complaint that many of my clients come to me to get help with. In today’s episode, I am going to cover 8 reasons you may be experiencing cravings. The great news is that they are easy to fix once you put your mind to it!
Download the Cravings Crusher Guide here! https://www.raeannemullins.com/pl/2147501810
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In today’s episode, I’m going to tell you 10 ways you can break through the dreaded plateau! We all experience a plateau, but you can do something about it with some intention. You may want to grab a notebook to take notes on this one.
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In today’s episode I will tell you how to use a popular business tool to analyze your own life. SWOT analysis is used to help companies determine their competitiveness in the market. SWOT stands for strengths, weaknesses, opportunities, and threats. You can use this tool to figure out where you need to focus your energy to feel better and get closer to your goals!
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In today’s episode we will talk about how the scale has become such a big fight for many women. I’ll share with you 5 ways to measure your progress without using a scale.
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Making a lifestyle change can be tough. Anytime you are starting a new adventure, whether it’s a new meal plan, a new fitness regimen, a new job, or moving to a new place; it can be overwhelming and very intimidating. In today’s episode, we will talk about focusing on the areas that are going to give you the biggest bang for your efforts, the big rocks.
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In this show we are talking about the one MAJOR excuse I hear from my clients and from people who are trying to be a healthier version of themselves. This ONE thing is what many people say is stopping them from sticking with the tasks they need to do to reach their goals and that’s NOT HAVING TIME.
I will tell you about the 3 Bucket System that I use with clients to prioritize their time and start to feel more productive working towards their goals.
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Like many people over the last year, I have been drinking way too much alcohol and my body is showing it. I figured I would do a podcast episode about alcohol and why it’s not helpful in your quest to a more fit and strong body. I’m hoping that I will convince myself to reduce the amount of alcohol I’ve been consuming and I figured you might want the information too.
Today let’s talk about WHY we drink and 5 reasons why it’s not good for weight/fat loss and then come up with a Plan for when you do want to include alcohol into your week or into a night with friends.
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I have been working in the fitness industry since I was 18 years old! Through my years of experience, I have noticed these 6 big mistakes that many people make when trying to get fit. Listen up and see if you are doing any of these mistakes.
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In today’s episode we will uncover why it’s so hard to change your habits and create new ones. Sigmund Freud is most notably recognized for the pain and pleasure principle – using both pain and pleasure to motivate us to make changes.
If you’re ready to get more help with changing your habits, then schedule a Lifestyle Breakthrough Call with me! Click here: https://coachraeanne.as.me/lifestylebreakthrough
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In today’s episode let’s discuss healthy eating and why it could be the reason you are not losing fat/weight or why you are gaining. Eating too healthy is a real thing! Listen up for the details.
Also, here is my favorite Chocolate Chip Cookie recipe that I use as a buffer food when I’m craving cookies.
Gluten Free Oatmeal Chocolate Chip Cookies:
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In today’s episode, let’s talk about what I believe to be four very important factors that matter when it comes to sticking to a workout/exercise regimen or any personal goal, the 4 C’s.
We must be committed, consistent, considerate and convenient. We will take a look at each “C” in more detail to help you get fit, eat better and be your best!
Also, here is a workout for you to try when you’re short on time.
https://youtu.be/fR5B7sK3jqE (with weights)
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Today let’s talk about results and or the lack of results. Have you ever been frustrated when you think you are doing everything right and you still can’t lose weight or see results from all your efforts?
I like to say “check your ASSSS” when someone is stalling. A.S.S.S.S stands for the five most common reasons you are not seeing results or have stopped seeing results.
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This week we are honoring Heart Health Month. I will tell you about my personal heart health story and we will talk briefly about heart health nutrition, exercise, and lifestyle factors to consider.
https://www.heart.org/en/news/2019/06/06/diabetes-and-heart-failure-are-linked-treatment-should-be-too
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In today’s episode, I am going to teach you something that completely changed my life. I had no idea I was doing it until it was brought to my attention. Once I was aware of it, I couldn’t stop seeing how I was doing it. Then I made the decision to stop. I’m talking about being a victim. We will discuss what it means to be a victim, the cycle it creates and how you can stop it and start being a victor instead!
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Welcome to the Balanced, Fit & Free Podcast where we will discuss all things that help you become balanced in your life through good nutrition, effective exercise, happy relationships, and a strong and powerful mindset. On this show, we will get very real with everyday issues and learn to lean into our struggles with tenacity and compassion.
In today’s episode, we will discuss what it means to be a FIT person and you’ll learn a little more about me. Grab a cup of coffee or take me on a walk with you - let’s get this party started.
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