The Balanced Life

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665 reviews
This podcast has
77 episodes
Date created
Last published
Average duration
43 min.
Release period
14 days


Robin Long, Pilates instructor and founder of The Balanced Life hosts a place for honest conversations on health, wellness, self-care, work/life balance, and everything in between. We’ll cover it all and provide inspiration, resources, and practical tips to help you create your own uniquely balanced life and become the healthiest version of yourself inside and out.

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Are your habits helping or hurting you? with Sandra Chuma
The truth is that habits are more than just what we do. They’re also what we think, how we respond to certain situations, how we solve the problems that we face and how we care, or don’t care, for ourselves. In this episode, we talk all about the habits that we want to create or may want to get rid of, and all that is entailed in this process. To help explain what habits really are, today Robin is joined by her friend and fellow entrepreneur and business owner Sandra Chuma, a habits coach who helps women know their worth, create lives that they love and really live life to the fullest, which is what we want for you here at The Balanced Life and what we do with our community, app, and the content we create for you. There are so many great strategies, tips and mindset shifts in this conversation with Sandra, and it’s definitely an episode that you may have to listen to a few times (with pen and paper in hand to take notes!) to really grasp all the wisdom that she shares.      Show highlights: what you can look forward to in this episode! Sandra had a big “A HA” moment that really taught her the importance of habits in our life and led to her getting certified as a habits coach. Habits can come from repetition over a long period of time, and they can be also be formed and anchored instantly. Motivation and willpower is great for getting you started on a new habit, but it’s not dependable to do this long-term. Consistently taking small steps is where we really make progress with our habits. When you feel successful, you’re more likely to repeat the behavior. Creating your habits is as easy as the “ABC” formula that Sandra shares, but don’t forget to always celebrate along the way. People give meaning to tracking their habits, but tracking itself is just feedback and shouldn’t be used to feel bad about what you did or didn’t do. A major lesson Sandra got from a mentor is that it’s ok to be a work in progress and be a work of art at the same time. Robin LOVES this statement and it sums how we support you at The Balanced Life – embrace YOU! Our brains love predictability and will often self-sabotage us, but Sandra has an exercise she uses to help raise your awareness and overcome this. The “3 E’s” where our beliefs come from, and 4 questions you can ask right now to get past the beliefs that aren’t serving you. Robin also shares a limiting belief that held her back in the past, and how she learned that it just wasn’t true. Meditation isn’t for everyone. Don’t feel bad if it isn’t working for you, and there are lots of other effective tools to help you become more aware of your thoughts and habits. Links in this episode: Sandra’s Website & Instagram Sandra’s First Appearance on The Balanced Life Podcast Tiny Habits: The Small Changes That Change Everything by BJ Fogg The 5 Second Rule: Transform your Life, Work, and Confidence with Everyday Courage by Mel Robbins The Four Agreements: A Practical Guide to Personal Freedom by Don Miguel Ruiz How We Change: (And Ten Reasons Why We Don't) by Ross D. Ellenhorn   Sign Up for The Free Workshop The Balanced Life Sisterhood The Balanced Life on Instagram Sign up for The Balanced Life Newsletter
The power of routines + creating a healthy home with Clean Mama
If you’ve been following along on Instagram or Facebook, or are a member of The Balanced Life Sisterhood, you’ve heard Robin talking about what it means to create a healthy home environment. Often when we think of health and well-being, we think about the foods we’re eating or how much we’re exercising, but how often do we think about our environments and how they are supporting us? Today’s episode is with Becky, aka “Clean Mama”, and she is the perfect person to be talking about this topic. Becky is a long-time member of The Balanced Life Sisterhood and she is an expert on what it takes to have a clean and healthy home. Becky has created systems and processes that take the stress and overwhelm out of housekeeping, and her work has changed the lives of so many people! We hope you come away from this episode feeling encouraged and empowered to create a healthier home and to keep it with a bit more order, without feeling overwhelmed. Be sure to follow Clean Mama on Instagram, @cleanmama, and if this episode was helpful to you, please leave a review on Apple Podcasts. If you think someone else would enjoy it and it could help them improve their environment and health, please share it with them!  Lastly, you can join our free workshop to learn tips to help you build consistency in your fitness routine and boost your ability to create and sustain a healthy lifestyle, even when you’re short on time and energy like so many of us are. You can sign up now at   Show highlights: what you can look forward to in this episode! Safety in the home with the products Becky uses has always been important, especially since a scary incident years ago with her oldest child and a product she came into contact with If you feel you’re too busy to clean, you’ll never get a handle on it. Becky shares her 4-part routine, starting with simple daily tasks that will actually give you back your time. Studies show that more clutter leads to more stress, but just cleaning off a table or removing items from one small area can make a huge reduction in the amount of stress that you’re feeling. Showing versus just telling or teaching your kids what to do will work so much better, and remember to break it into small, manageable tasks when getting them involved! There are certain things you can do if you and your roommate(s) have different cleaning habits, but it’s important to set the ground rules before moving in together. Becky shares her thought process when developing her own DIY recipes for cleaning solutions that are quick and easy to make. There is one area of the house that is worse than the others for toxins, which is why she recommends starting there. Becky and Robin share a lot of the same philosophies on life, and she’s a big believer in grace over guilt when balancing life and maintaining a clean and healthy home. Links in this episode: Becky’s Website, Instagram & Facebook Her Shop All of Becky’s Books       Sign up for the free Creating Healthy Routines Webinar The Balanced Life Sisterhood The Balanced Life on Instagram Sign up for The Balanced Life Newsletter
What every woman should know about hormones with Dr. Aviva Romm [Part 2]
Today we are diving into Part 2 of Robin’s conversation with Dr. Aviva Romm, and if you haven’t listened to Part 1 yet, you are going to want to do that right now)! It is full of so much good information related to hormones through all stages of life and the hidden hormone epidemic that exists among women. In Part 2, Dr. Romm reveals the pros and cons of hormone replacement therapy, simple ways to bring more balance to your hormones, a very practical and realistic way to improve brain fog, and tips for navigating your hormones on the journey to menopause. Dr. Romm also answers your questions on everything from sex drive, to birth control, to supplements to consider for healthy hormones, and so much more. If this two-part conversation with Dr. Romm was helpful for you, we’d love it if you could share it with your friends, family, and anyone that would benefit by listening. The more women we can empower with this knowledge, the better! Show highlights: what you can look forward to in this episode! Perimenopause isn’t being talked about enough, but there are botanicals and herbs that can help restore the adrenal stress response associated with it She gives her thoughts on going the synthetic hormones versus natural route, and what you can do to feel more empowered about your options There is hype surrounding the marketing of certain synthetic hormones, but don’t believe everything you see being promoted Our mind is powerful, so be careful how you think of menopause! Certain studies prove that our thoughts around the subject will impact the symptoms we experience. If you have brain fog, often hydration is the issue and drinking more water is where to start with alleviating it. Sex drive is way more complicated that being just about our hormones, so try to unpack what is really going on in your life and impacting it. The birth control pill depletes you, but there are things you can do and take to reduce how it affects you. If you write down your questions before visiting the doctor, bring an advocate with you and wait to put your gown on at the office, you will be in a much better position to advocate for your health once there. Links in this episode: Dr. Romm’s Website & Instagram Her Podcast & Episode on Adrenal Fatigue Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works Dr. Romm’s Articles on The Pill & Personal Empowerment Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D. Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis The North American Menopause Society (NAMS) Join the Free 5-Day Pilates Strong Challenge The Balanced Life Sisterhood The Balanced Life on Instagram Sign up for The Balanced Life Newsletter
The Hidden Hormone Epidemic: A conversation with Dr. Aviva Romm [Part 1]
Are you ready to talk about hormone health? This is the episode that Robin has literally been counting down the days to, with her special guest Dr. Aviva Romm! Today they dive deep into all things hormone health that we experience in our everyday life, as well as through the various stages and seasons we move through. Robin also asks Dr. Romm the questions that you submitted by social media and email to have answered, and the information she shared was so fascinating to hear. As you know, Robin has been on a journey this past year with her own hormonal health, sharing with you as much as possible along the way. Bringing Dr. Romm on the podcast today is a tremendous opportunity to get an expert perspective on these important topics, and hopefully it empowers you on your journey to advocate for your health and to feel your very best.  You’re not going to want to miss Part 2 of this special conversation next time on the podcast. We’ll see you then! Show highlights: what you can look forward to in this episode! There is a hidden hormone epidemic that exists, with several levels to why it’s hidden and so often normalized in society. Romm made a big realization after starting college years ago, and she considered herself a “trojan horse” when she went back to Yale decades later to get her MD. Hormone health is a critical vital sign of our overall health in a variety of ways, every day and not just during certain times of the month. We’re getting better as moms at admitting when something is off, but historically women have just kept going and tried to push through burnout. We often forget about the non-physical symptoms of burnout, but there are subtle signs to watch for and to be aware of. The right types of foods, including carbohydrates, healthy fats and quality proteins, are absolutely critical for supporting our nervous system. Smart devices can be our worst enemy at bed time. Dr. Romm shares how to approach a sleep routine in the most optimal way. Links in this episode: Dr. Romm’s Website & Instagram Her Podcast & Episode on Adrenal Fatigue Her Latest Book, Hormone Intelligence: The Complete Guide to Calming Hormone Chaos and Restoring Your Body's Natural Blueprint for Well-Being & Other Works Dr. Romm’s Articles on The Pill & Personal Empowerment Come as You Are: The Surprising New Science that Will Transform Your Sex Life by Emily Nagoski, Ph.D.   Article on UK Study, 'Listen to women': UK doctors issued with first guidance on endometriosis The North American Menopause Society (NAMS)     Join the Free 5-Day Pilates Strong Challenge The Balanced Life Sisterhood The Balanced Life on Instagram Sign up for The Balanced Life Newsletter
Q&A: how I de-stress, the weekly task I don't enjoy, and tips to stay active
Today we’re diving into an “Ask Me Anything” episode, where Robins answers your most asked questions from Instagram. The questions Robin answers today are the ones that she thinks will have the most impact, and hopefully help as many people as possible. Some are informative and specific to Pilates and exercising, and some are more personal as Robin reveals how she balances being a mom of 4, a wife, while running a business. You’ll also get a look at the new and exciting things that are coming to The Balanced Life this year! Show highlights: what you can look forward to in this episode! By loving her career and being a mom so much, it gives Robin the ability to balance things as she moves through different seasons in her professional and personal life Robin doesn’t necessarily enjoy meal planning, but the real value in meal planning comes from reducing decision fatigue. How Robin and Matt are teaching balanced living to their children. Find time in your day to find at least one thing that you do daily to de-stress. Robin gives specific questions you can ask yourself to determine when is the best time to work out for you. Movement can be medicine, and look at your health as an investment! Robin shares how to jumpstart your fitness routine if you don’t feel like you have the time or energy, or you’re dealing with chronic pain. Having a negative relationship with exercise actually led Robin to what she does today, and everything changed for her when she found Pilates. You don’t have to be perfect when it comes to your exercise routine, and give yourself grace, especially if you’re also raising children. Make small changes, and those small steps will add up to big results. Links in this episode: Try Pilates for free with the 5-day Pilates Strong Challenge The Balanced Life Sisterhood The Balanced Life on Instagram Episode 19: Q&A with my husband: marriage, health & family balance Raising Worry-Free Girls: Helping Your Daughter Feel Braver, Stronger, and Smarter in an Anxious World by Sissy Goff Therasage 360 Portable Sauna (use code BalancedLife for a 10% discount) Episode 34: Common Misconceptions about Pilates Sign up for The Balanced Life Newsletter Magnetic Meal Planner
Steps I've Taken Toward Hormone Balance
Hello, hormones! Nice to meet you! This month, we’re talking about hormonal health. Hormones often get overlooked, yet they are at the heart of our lives and wellness. They are fundamental to how we feel each day and how our bodies function. And we need to normalize talking about hormones and learn about our hormonal health before we find ourselves out of balance.  In this insightful episode, Robin brings the conversation about hormones into light. She talks about getting to the root cause of our physical problems and dives into the key things she focused on over the last year, while overcoming hormonal imbalance. She shares actionable steps you can take to care for yourself and support healthy hormones. Stay tuned to learn what you can do to support hormonal health and maintain hormone balance!  Show highlights: what you can look forward to in this episode! Robin talks about the physical symptoms she was experiencing and what finally led her to search for the root cause and make a change. Robin’s healing process was gradual, but very effective. She shares a list of the key things she has focused on over the past year. We all need opportunities to reset. Robin had to become aware of when she was becoming overstimulated and learn to relax her body and calm her mind. Pilates has been helpful for Robin over the last year. It kept her moving without any added stress. We need to embrace where we are now, listen to our bodies, and allow time to heal when necessary.  Links in this episode: The Balanced Life Sisterhood The Balanced Life on Instagram Episode 51 with Berrion Berry Episode 52: A Surprising Diagnosis Sign up for The Balanced Life Newsletter
Women Who Move Us to Move with Kaita, Becca & Sheri
Today, in honor of Women's History Month, we continue with our theme of women who move us to move!  Sometimes, taking a Pilates class from a new instructor can help us connect with our body differently and assist us in moving forward on our Pilates journey! Robin is excited to have fellow Pilates instructors, Becca, Kaita, and Sheri, joining her on the show today. In this episode, Robin, Becca, Kaita, and Sheri dive into what brought them to Pilates and talk about the transformation they have seen in themselves and the people with whom they work. They also share inspiring stories about the women who have moved them to move in their lives and discuss ways to let more people know about Pilates and make it accessible to people from all walks of life. Stay tuned to draw wisdom and motivation from these incredible women. Show highlights: what you can look forward to in this episode! Kaita, Becca, and Sheri talk about how they found Pilates and discuss their specialties. For Kaita, Pilates exercises are a container for seeing how you are doing in your body day-to-day in a non-judgmental way. Sheri loved seeing her client use Pilates to get stronger in her pregnant body than she was before. Growing as a Pilates teacher helped Becca open her mind and become less judgmental. Sheri, Becca, and Kaita share their thoughts on how to make Pilates more accessible and inclusive to different types of people. Kaita, Becca, and Sheri talk about the women who moved them to move.   Links in this episode: The Balanced Life Sisterhood The Balanced Life on Instagram Recommended reading: Caged Lion by John Howard Steel Favorite beauty products: Thrive mascara Biossance Squalane Moisturizer Rosehip Oil   
7 Lessons from Women in my Life
March is Women’s History Month and in honor of that, we will be spending this month focusing on and appreciating the women who move us to move.  The women in Robin’s family had a very profound influence on her direction and purpose in life. They moved her to move, motivated her to live an active and purposeful life, and helped shape and create the woman she is today. In today’s episode, Robin shares seven life-changing lessons she learned from the women in her family. She dives into the power of unconditional support. She talks about the power of living an active lifestyle and the value of keeping a sense of humor in tough times. She also discusses the women who paved the way for her generation and explains why we should never take our health for granted or let stigma and shame define us. Robin hopes that acknowledging and celebrating those women and sharing some of the lessons they taught her helps motivate you to take action toward becoming the woman you would like to be. Stay tuned today as Robin highlights some of the transformative lessons she learned from the women in her family!    Show highlights: what you can look forward to in this episode!   The practical ways in which Robin’s mom showed her what it means to be supported, even when it made her uncomfortable or was something she would not have done herself.  How the unconditional support Robin received from her mom helped her kickstart her Pilates career. The way that Robin’s mom taught her that she could work and follow her dreams and still be an excellent mom. The powerful lesson Robin remembers learning from her late Aunt Judy. How her Aunt Judy modeled what it looked like to live an active lifestyle through all seasons of life. The lessons Robin learned from her remarkable grandma, Linda. How keeping a sense of humor can help you through the most challenging times. How Robin learned never to take her health for granted. Why you should never let stigma and shame define you. The power in bringing issues of mental health or addiction to light. Robin talks about the brave and strong women who paved the way for future generations.   Links in this episode:   Join Move Together: 5 days of Pilates + Motivation The Balanced Life on Instagram Episode 40: How I overcame paralyzing anxiety Episode 62: Mental health check-in Sign up for The Balanced Life Newsletter    
66: The Healing and Restorative Power of Pilates with Lindy Royer
Pilates offers an array of unique opportunities to grow in your physical, mental, and spiritual journey. Unlike other workouts, it’s a form of mindful movement. In today's episode, Lindy Royer, Physical Therapist, Pilates Instructor, and Robin’s mentor and friend, shares her journey of coming to know and practice Pilates.  Robin and Lindy discuss the power of the brain, rewiring our brains through mindfulness, creating a positive space in Pilates, and the mechanics of pain. Join Robin and Lindy for a unique insight into Lindy’s work and her experience as a mindful teacher and physical therapist.  Show Highlights:  Lindy shares her backstory Lindy discusses how she changed her life after her divorce and years of alcohol abuse  Pilates was reintroduced to Lindy during her rehabilitation and she’s never looked back Robin and Lindy discuss the internal journey of Pilates Lindy shares the benefits of incorporating Pilates into your daily routine  We have the power to rewire our brains  What is pain and what causes it  The importance of learning It’s important to learn to listen to your body.  How Pilates has impacted Lindy’s life off the mat    Links:  Try Pilates with The Balanced Life Sisterhood Click here to start your 7-day FREE trial! The Balanced Life  The Balanced Life on Instagram Lindy's Email Lindy’s Website  
Self-Love Guided Meditation
Welcome to this bonus episode of The Balanced Life podcast. Today’s episode is a guided meditation with Robin Long herself. Robin walks you through mindful practices to relax and appreciate your body. This meditation is quick, simple, and elevating. Join Robin in this conscious practice of self-love, breath work, mindfulness, and relaxation.    Show Highlights:  Robin shares how meditation can help you improve your health, strengthen your self-esteem and love your body  Take deep breaths and pay attention to how you feel throughout your body  Pay attention to the rhythm of your thoughts  Take a moment to tell your body “thank you” for everything it does for you  Repeat positive affirmations    Links:  Join The Balanced Life Sisterhood  today for more wellness, encouragement + Pilates. Click here for a FREE 7-day trial!    
What Does it Mean to Love Your Body?
No matter what your body looks like, what you’re going through, or what you’ve been conditioned to feel, we can learn to love our bodies in every stage of life.    Learning to love yourself doesn’t have to mean that you like how you look ALL the time or you’re the most confident person in the room, but it DOES mean constantly making choices that benefit your health and wellness. The first step learning to put yourself first. Join Robin in this insightful episode to learn how she’s learned to love her body and how you can too.    Show Highlights:    Telling people to “just love their bodies” can often make the process even harder Loving your body is less about your physical appearance and more about showing love to your body  It’s important to reflect on our self-dialogue because we often have negative self-talk towards ourselves that we would never reflect on someone else  What is your gut reaction when you think about your body?  We should assess our habits and behaviors that reflect whether we love and care for our bodies or are sabotaging ourselves  When you get into a flow of making decisions that are best for you, you get into a rhythm instead of constantly feeling like you’re working against yourself    Links:  Try The Balanced Life Sisterhood FREE for 7 Days! The Balanced Life The Balanced Life on Instagram
Simplifying Nutrition + Our Mindset around Food with Tamar Samuels of Culina Health
Welcome back to The Balanced Life podcast! To kick off this new season, we’re focusing on nourishment and our relationship with food. This can be a complex subject for many of us, which is why we’re looking at how to take a well-rounded and less complicated approach to food and nutrition. In this episode, we’re joined by Tamar Samuels from Culina Health, who shares ways to enrich our overall wellness with practical and realistic advice.    Tamar is a dietician, nutritionist, and co-founder of Culina Health who takes a holistic approach to help individuals heal their relationship with food. She discusses what causes inflammation, how to improve your sleep, easy additions to your diet, and so much more. Join Robin in this insightful and enriching conversation with Tamar.    Show Highlights:   What is inflammation and how does it affect our bodies? Foods that cause inflammation + foods that help reduce inflammation The difference between Omega-3 and Omega-6 How what you eat can impact your sleep and ways to improve it Adding to your diet instead of restricting The difference between a dieting mentality and making healthy changes The importance of making nutrition accessible Links: Get started with a 7-day free trial to The Sisterhood + get a free 4-week meal plan! Recipe Central Follow The Balanced Life on Instagram Learn more about Culina Health Follow Culina Health on Instagram Follow Tamar on Instagram

Podcast Reviews

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4.9 out of 5
665 reviews
ctyslckr16 2022/06/15
The Power of Routines
Such great information!! Thank you ladies!
PilatesMeg 2022/06/10
Best podcast
I have a hard time getting in to podcasts, however, this one I absolutely love! It’s so informative, uplifting, educational and fun.
Going2thePoddy 2022/05/25
Love it!
Both the podcast and the Pilates are so uplifting. They give me the positive shifts in my day that I often need.
JenYub 2022/04/14
Hormone update
Robin you are a woman of integrity and transparency. You have a gift for encouragement. I am so grateful to be a part of the Balanced Life! Love you ...
lisaaquezada 2022/02/28
I recently started listening to The Balanced Life and now look forward to listening every week. Every episode, I learn something new. I also feel ligh...
Madison_Vaughn002 2022/02/12
Such a gem!!
I love love this podcast. A lot of health podcasts I can walk away from feeling overwhelmed or like I can never attain the standards - but here I walk...
BYS65 2022/02/08
Very Helpful Podcast!
I loved this podcast on simplifying nutrition! This is an area that I’m very interested in, as I have been doing my own research for years on how to n...
Boston Random 2022/01/28
Love this podcast
It’s great to have this podcast back! I love all of the topics and appreciate all of the tips and suggestions Robin and her guests share.
aegnorman 2022/01/28
Super Insightful!
I loved the newest cast for 2022! So much great, digestible nuggets of info on nutrition! It really inspired me to make small changes and incorporate ...
stephewolfe 2021/12/08
Favorite podcast, hands down
Robin is relatable, honest, genuine, positive and uplifting. If you give any one of her episodes a listen, you’ll see what I mean! I happened upon thi...


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