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:

1. 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.

1. 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.
2. 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

1. 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:

1. 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.

1. 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.
2. 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

1. 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:

1. Tuesday Night Community Class $15
2. Private Session for One Hour $85
3. 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

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