Balanced Fit & Free Podcast

Emotional Eating – It’s Not About the Food

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

 

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Surviving vs. Thriving: Choosing a Life of Fulfillment

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

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Website: www.raeannemullins.com

A Woman’s Truth Journey: Jeanie Duncan

In today’s episode, I am joined with a special guest, Jeanie Duncan. Jeanie is an author, coach, speaker and all around amazing gal! Jeanie shares her story of finding her truth when she least expected it. Jeanie had a great life, one she was very grateful for, but she had an emptiness inside that grew so big she couldn’t ignore it anymore. After a guitar lesson with her now partner, Lyn, she discovered what was missing and all the pieces fell together. She shares with us her journey to coming home to herself.

 

Jeanie is a self-described edgewalking transformation partner. She takes a heart-centered orientation to her work, challenging leaders, teams, and visionary organizations to align with their values, discover their core purpose, and create meaningful impact in the world.

 

Bringing over 25 years of experience as a CEO, consultant, leadership coach, speaker, and author, she offers knowledgeable and passionate guidance to generate powerful, effective, and strategic change on the personal and organizational level. 

 

At the core of Jeanie’s work is the belief that we live and perform to our highest potential when we are in alignment with a powerful sense of purpose and mission. This premise is the foundation of her book, “Choosing Me: The Journey Home to My True Self” and her core speaking topics.

 

 

Jeanie’s book is very inspiring and one you should definitely read! Here is the link to her book “Choosing Me.” And to contact or learn more about Jeanie, here is her website link: jeanieduncan.com

 

Ready to join the BFF Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50

 

Remember to rate, review, and subscribe to the podcast! Thank you!

 

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

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Website: www.raeannemullins.com

Wellness is like a Puzzle

Wellness isn’t just about diet or exercise—it’s a puzzle made up of multiple pieces like sleep, mental health, relationships, and stress management. But what happens when pieces go missing or don’t fit the way they used to? In today’s episode, I’m breaking down how to put your wellness puzzle back together with five powerful tips to help you stay balanced, flexible, and in control of your well-being—no matter what life throws your way.

Tune in to learn:
✅ Why focusing on just one aspect of health can leave you feeling stuck
✅ How to identify the most important pieces of your wellness puzzle
✅ Ways to adapt when life changes and your routine falls apart
✅ The importance of self-check-ins and giving yourself grace
✅ Why asking for help is a strength, not a weakness

If you’ve ever felt like you’re missing something in your wellness journey, this episode is for you!

Ready to join the Balanced, Fit & Free Society?? Check it out here: BFF Society Remember you get 50% off your first month as a loyal listener! Use Coupon Code: BALANCE50

 

Remember to rate, review, and subscribe to the podcast! Thank you!

 

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

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Website: www.raeannemullins.com

The Relationship Between Pain and Emotions

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

A Lesson in Curiosity & Compassion

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

You Can’t Heal What You Don’t Reveal

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

Embracing All Parts of You

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:

1. What is Parts Work?
2. The difference between "parts" and "Self."
3. An introduction to protectors, exiles, and how they shape our behaviors.
4. Why it’s completely normal to have conflicting emotions or desires.
5. 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 

 

 

4 Core Wounds Holding You Back

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 

Break Free From the “All or Nothing” Thinking

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