Balanced Fit & Free Podcast

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...

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 l...

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....

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...

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...

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:...

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

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.     Join my FREE FB Group: https://www...

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!     Join my FRE...

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.     Join...

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.     Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife  Instagram: @ra...

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 happine...

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

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 hav...

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...

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. ...

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...

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 matter...

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 yo...

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...

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!...

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 deb...

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, t...

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 a...