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Living a life of balance can set you free from dieting and the all or nothing thinking. This podcast will discuss relationships, food & nutrition, exercise, stress management, and our deep-rooted beliefs and how to overcome them. We will aim to live at our highest frequency to boost energy, prevent health condition, and live our best life. This is THE podcast to listen to if you are a people pleaser who is stressed out, if you are in a transition phase of life, if you are feeling unfulfilled or if you have any chronic health conditions such as an Autoimmune disorder.
Episodes
Tuesday Jun 06, 2023
Tuesday Jun 06, 2023
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.
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Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Monday May 29, 2023
Monday May 29, 2023
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 negative experiences.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday May 23, 2023
Tuesday May 23, 2023
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 Winston-Salem.
The website for True Bio is www.truebiohealth.com.
Coming in 2024, I will be introducing my Hashimoto’s and Hypothyroid Revive & Thrive Program!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday May 16, 2023
Tuesday May 16, 2023
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, I’ll show you how to create a personal meal plan that helps you balance your meals so that you can feel better and reach your goal – whether that’s to lose weight or to get toned up! JOIN THE WAITLIST HERE.
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday May 09, 2023
Tuesday May 09, 2023
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: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Monday May 01, 2023
Monday May 01, 2023
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 in your 20s will not cut it now.
This week I will talk about the three (actually four) mistakes that I see women making when it comes to exercise.
Don’t forget to rate and review the podcast! Thank you so much!
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
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Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday Apr 25, 2023
Tuesday Apr 25, 2023
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 ways to get an estimate of how much you need.
- 30% of your total calories for the day. To determine this, you need to know what your daily calories need to be. A quick estimate is to take your weight and multiply by 12. Take that number and multiply by 30% (.3). The number you get there is the amount of calories of protein you need. To get the grams of protein, you take that number and divide by 4. 4 calories/gram of protein.
EX: weight is 160. 160X12 = 1920 calories/day (maintenance weight)
1920 X .3 = 576
576/4 = 144 grams of protein daily.
- Take your goal weight and multiply by .8. EX: Goal weight is 150
150 x .8 = 120 grams of protein per day is a good place to start.
**These are just examples and may not be exactly right for you. To determine your best calorie intake and macro breakdown, I can help you get started. Email me if you want to schedule a one-time coaching session to determine your macros and calorie goals. Fee is associated. raeannemullins@gmail.com
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: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday Apr 11, 2023
Tuesday Apr 11, 2023
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 FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com
Tuesday Apr 04, 2023
Tuesday Apr 04, 2023
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 Nutrition Intermittent Fasting Guide. You can download it and read it for yourself. FREE EBOOK HERE
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Website: www.raeannemullins.com
Tuesday Mar 21, 2023
Tuesday Mar 21, 2023
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, and plastic storage containers.
Here is the list of the TOP MOST TOXIC ingredients to look for in your cosmetics:
Benzalkonium Chloride
A disinfectant used as a preservative and surfactant associated with severe skin, eye, and respiratory irritation and allergies. Found in: sunscreens, moisturizers.
Butylatedhydroxy Anisole and Butylated Hydroxytoluene
Synthetic antioxidants used to extend shelf life. They are likely carcinogens and hormone disruptors and may cause liver damage. Found in: lipsticks, moisturizers, diaper creams, and other cosmetics.
Coal tar hair dyes and other coal tar ingredients
A byproduct of coal processing that is a known carcinogen. It is used as a colorant and an anti-dandruff agent. Found in: hair dye, shampoo.
Ethylenediaminetetraacetic acid (EDTA)
A chelating (binding) agent added to cosmetics to improve stability. May be toxic to organs. Found in: hair color, moisturizers.
Ethanolamines (MEA/DEA/TEA)
Surfactants and pH adjuster linked to allergies, skin toxicity, hormone disruption, and inhibited fetal brain development. Found in: hair dyes, mascara, foundation, fragrances, sunscreens, dry cleaning solvents, paint, pharmaceuticals.
Formaldehyde
Used as a preservative in cosmetics. A known carcinogen that is also linked to asthma, neurotoxicity, and developmental toxicity. Present where quaternium-15, DMDM hydantoin, imidazolidinyl urea, diazolidinyl urea, sodium hydroxymethylglycinate, 2-bromo-2-nitropropane-1,3 diol (Bronopol), and several other preservatives are listed. Found in: shampoo, body wash, bubble bath.
Hydroquinone
A skin-lightening chemical that inhibits the production of melanin and is linked to cancer, organ toxicity, and skin irritation. Found in: skin-lightening creams.
Methylisothiazolinone and methylchloroisothiazolinone
Chemical preservatives that are among the most common irritants, sensitizers, and causes of contact skin allergies. Found in: shampoo, conditioner, body wash.
Oxybenzone
Sunscreen agent and ultraviolet light absorber linked to irritation, sensitization and allergies, and possible hormone disruption. Found in: sunscreen, moisturizer.
Parabens (methyl-, isobutyl-, propyl- and others)
A class of preservatives commonly used to prevent the growth of bacteria and mold. Parabens are endocrine (or hormone) disruptors, which may alter important hormone mechanisms in our bodies. Found in: shampoo, face cleanser, body wash, body lotion, foundation.
Phthalates (DBP, DEHP, DEP and others)
A class of plasticizing chemicals used to make products more pliable or to make fragrances stick to skin. Phthalates disrupt the endocrine system and may cause birth defects. Found in: synthetic fragrance, nail polish, hairspray, and plastic materials.
Polyethylene glycol (PEG compounds)
PEGs are widely used in cosmetics as thickeners, solvents, softeners, and moisture-carriers. Depending on manufacturing processes, PEGs may be contaminated with measurable amounts of ethylene oxide and 1,4-dioxane, which are both carcinogens. Found in: creams, sunscreen, shampoo.
Retinyl palmitate (Vitamin A Palmitate)
Retinyl palmitate is an ingredient composed of palmitic acid and retinol (Vitamin A). Data from an FDA study indicate that retinyl palmitate, when applied to the skin in the presence of sunlight, may result in adverse health consequences like lesions and photosensitization. FDA, Norwegian and German health agencies have raised a concern that daily skin application of vitamin A creams may contribute to excessive vitamin A intake for pregnant women and other populations.
Sodium Lauryl Sulfate and Sodium Laureth Sulfate (SLS and SLES)
SLS and SLES are surfactants that can cause skin irritation or trigger allergies. SLES is often contaminated with 1,4-dioxane, a byproduct of a petrochemical process called ethoxylation, which is used to process other chemicals in order to make them less harsh. Found in: shampoo, body wash, bubble bath.
Synthetic flavor or fragrance
An engineered scent or flavoring agent that may contain any combination of 3,000-plus stock chemical ingredients, including hormone disruptors and allergens. Fragrance formulas are protected under federal law’s classification of trade secrets and therefore can remain undisclosed. Found in: all types of cosmetics.
Toluene
A volatile petrochemical solvent that is toxic to the immune system and can cause birth defects. Found in: nail polish.
Triclosan and Triclocarban
Antimicrobial pesticides toxic to the aquatic environment; may also impact human reproductive systems. Found in: liquid soap, soap bars, toothpaste.
**This information came from the Beautycounter website.
Recycling codes to avoid when using plastics: 3, 6, 7
Join my FREE FB Group: https://www.facebook.com/groups/balancedfitfreelife
Instagram: @ramfitlife
Facebook: https://www.facebook.com/ramfitnessforwomen
Website: www.raeannemullins.com