Balanced Fit & Free Podcast Rae Anne Mullins

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:
 
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. 
 
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.
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
 
 
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:
 
Tuesday Night Community Class $15
Private Session for One Hour $85
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 

As we continue honoring Mental Health Awareness, I want to introduce to you my newest service, Breathwork. I am ready to go! I am certified and have completed my 60-hour practicum. I will tell you today why I am offering this service, what breathwork is, how it works and why I think it’s the missing piece for many people.
 
If you’re ready to book a session with me, here are the links:
 
Tuesday Night Community Class $15
Private Session for One Hour $85
FREE Consultation to decide which practice is best.
 
 
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

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 occasionall

As part of our Mental Health Awareness Month, I want to talk about four factors that can be affecting your mental health and you don’t even realize it. I’ll give you some ideas on what to do about it.
 
 
Remember to wear GREEN on May 16th to show your support for Mental Health Awareness!
 
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 
 

We are kicking off Mental Health Awareness Month!
 
Today I am joined by Stephanie Donegan. Stephanie joined me for a breathwork session a couple weeks ago and I don’t think it was a coincidence! Stephanie and I have connected before, but this time there was what I like to call “sparks” and lots of good energy between us and what we believe in. That’s when I knew you needed to hear from her.
 
Stephanie shares her story and several tips that have helped her along this journey of healing.
 
**In the recording we mentioned a few items we were going to share, but some of it has not been available. If you are wanting access to Stephanie’s “survival sheet”, you can reach out and I will help get you information on that.
 
Also, Stephanie has started a women’s group for mental health and community, you can join that group here: Mental Health Club for Women
 
Finally, Stephanie mentioned an amazing new product that she is using to help with not only her mental health, but her physical health! I am going to be using the product as a trial and will send you the information soon! The name of the Elixir is Bella Grace.
 
Remember to wear GREEN on May 16th to show your support for Mental Health Awareness!
 
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, an