Balanced Fit & Free Podcast

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!   Join my FREE FB Group: https://www.facebook.com/g...

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

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 negati...

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 Win...

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...

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

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...

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...

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!     Join my FRE...

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 Nutri...

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, a...

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...

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.        Join my FREE F...

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

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...

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!     ...

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...

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...

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

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 wo...

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@...

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:...

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.   Join my FREE FB Group: https://www.facebook.com/groups/...

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

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 Me...