Balanced Fit & Free Podcast

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   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

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  Instagram: @raeannemullins 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  Instagram: @raeannemullins 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  Instagram: @raeannemullins Facebook: https://www.facebook.com/rae.a.mullins 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  Instagram: @raeannemullins 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  Instagram: @raeannemullins Facebook: https://www.facebook.com/rae.a.mullins Website: www.raeannemullins.com 

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   Remember to subscribe to the podcast!      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 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/     Remember to subscribe to the podcast!     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   

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!     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! 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!   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! 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!   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 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.   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 what cortisol is, the importance of cortisol and I'll share with you five practical tips to reduce your cortisol levels. Enjoy!     Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife  Instagram: @ramfitlife  Facebook: https://www.facebook.com/ramfitnessforwomen  Website: www.raeannemullins.com 

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     Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife  Instagram: @ramfitlife  Facebook: https://www.facebook.com/ramfitnessforwomen  Website: www.raeannemullins.com