Shows
Flow with the GrowA Beginner's Guide to MACROS: Proteins, Fats, CarbsBetter late than never! I didn't get my recording and editing website fixed but I did use another recording program that I have... WOO! In this episode, I talk about the 3 macronutrients, what they are, what they do, benefits of these nutrients, why they may be important to track, how much you should be intaking, sources of each, and how tracking macros has helped me in my journey. I also mention Butcher Box in the episode and if you'd like a FREE turkey AND $30 off your first order, click HERE Connect with me...2022-11-0232 minFlow with the GrowTechnology IssuesI had a really great episode for you today but technology sucks sometimes and the software I use for editing AND recording is down. So not only can I not edit the original episode, but I don't even have access to the recording.... Sad face. Being that I am typing this and releasing this episode last minute (and with the emotional afternoon/night I've had), I decided to simply, and quickly, share what's going on as the episode today rather than forcing an inspiring message or value filled episode, because I'll be honest, I could have done just that...2022-11-0101 minFlow with the GrowWhat To Do When You Feel Overwhelmed with Your Health and Fitness Goals, A New Facebook Group Community, My StoryIn today's episode, I share a tip on going from overwhelmed to empowered in your health and fitness goals and journey, I talk about a new Facebook Group (Fat Loss, Food Freedom, and Muscle Building Solutions), and share more on my story. Connect with me here: Facebook: Sophia Dawn Nehlich-Arobba Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Email: flowwiththegrowpodcast@gmail.com 2022-10-2519 minFlow with the GrowLife Updates: New Job, New Goals + What is a Metabolic Reset? and What is a Reverse Diet?A little life update from me and I introduce a couple new frameworks in my 1x1 coaching business: a metabolic reset and reverse dieting. Episode I mention with Renee Spears: Episode 99. Spirit Guides and Tapping into Your Intuition with Renee Spears Episode I mention on protein: Episode 111. 5 Tips for Eating More Protein + 2 Easy, Fun Recipes! Apply to work with me here: 1x1 Coaching Connect with me here: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-10-1822 minFlow with the GrowHoliday Health Hack [part 1]That time of year is coming! work parties, family parties, friend parties, and holiday treats everywhere! When starting this health hack/tip early, you can get ahead of the game, enjoy the holidays, have more nutritional flexibility, and not feel like you are starting all over again come January 2023. Application to work with me 1x1: 1x1 coaching Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-10-1116 minFlow with the Grow[MINDSET] Viewing Food Differently | "Good" Food vs "Bad" FoodIn this episode, I hope to help you view food a little differently to help you cultivate a healthier relationship with food thus, a healthier life overall. Athletic Greens: www.athleticgreens.com/flow Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-10-0414 minFlow with the GrowWOMEN'S HEALTH: Syncing WITH Our Cycle to Benefit Our Health and Fitness GoalsAn episode briefly describing the 4 phases of the female menstrual cycle and how we can live in balance with our cycle. Episode I mention with Kylie Serie: WOMEN'S HEALTH: Phases of Our Menstrual Cycle, Balancing Our Hormones and Hormone Disruptors, Supporting Fertility, & Birth Control with Special Guest, Kylie Serie 1x1 Coaching: https://forms.gle/HcuzMgQwvC6SLAZb7 Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-09-2722 minFlow with the GrowStress and Weight LossIn today's episode I talk about my experience with stress, the impact it has on our bodies and goals, and a few things to consider. Sleep episode mentioned: The Importance of Sleep For 1x1 coaching: https://forms.gle/ywUTSxMdXPFiWeVu6 Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2022-09-2022 minFlow with the GrowCreating Food Freedom | for when you know what you SHOULD be eating, but you can't seem to stick to your plan"What do you struggle with most when it comes to your nutrition?" The answer I often get from people is that they know what they should be eating, but they just can't seem to stick to their plan. or they find themselves stress/emotional eating. OR they're in the mindset of restricting/taking away or replacing certain foods. "If chips and cookies were healthy, I'd be skinny" I want to challenge your mindset and perspective with your approach. In this episode, I share a mindset shift and a few ways you can overcome those cravings...2022-09-1318 minFlow with the GrowEnergy, Healing, Psychic Abilities, and More with Haley Hoffer"It is my soul's purpose to help guide and heal people who want to change their lives. I offer multiple modalities including psychic readings, spiritual guidance through self awareness work, guided meditation and crystal healing." To connect/work with and learn more about Haley: Facebook: H-Art and Health Facebook: Haley Hoffer Instagram: @h.artandhealth Sioux Falls Woman Magazine *anyone who uses Flow with the Grow podcast as a referral will receive 11% off their first reading or $100 off a 6 week package* Here's a link for more info on Claircognnizance Athletic Greens Special...2022-09-061h 22Flow with the GrowShifting Paradigms, Disrupting the System of Exchange, Deconditioning, and More with Certified Transformational and Spiritual Life Coach, Jewelry Designer, Reiki Practitioner, and Tarot Reader, Nikô HathawaySince moving to Sioux Falls, SD I have met some amazing people - one of which being Nikô Hathaway! I have learned so much and have grown in my own spiritual journey because of her, her insights, perspectives, and gifts. In today's episode, we have a fun, natural conversation on a few different topics such as shifting the way we think, live, and be. Nikô is a certified Transformational & Spiritual life coach, co-facilitator of Ecstatic Dance Sioux Falls, a Jewelry Designer, Certified Sound Healing & Usui Reiki Practitioner, avid Tarot Reader with over 6 years of experience and active member of S...2022-08-3057 minFlow with the GrowWhat To Do When You've Hit a PlateauWhat do you do when you hit that *inevitable* plateau? This episode was inspired by a previous client and a friend who told me she feels like she has hit a plateau in her workouts and isn't quite sure what to do. I share the suggestions I gave her in hopes that you'll be able to relate and apply in own your fitness journey when you feel like you've hit a plateau. For more health, fitness, and life inspiration: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba If you'd like to suggest a fitness...2022-08-2313 minFlow with the GrowFruit... Should you Avoid or Limit it?A quick episode where I share my take on fruit! Athletic Greens: www.athleticgreens.com/flow Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-08-0916 minFlow with the Grow[Client Spotlight] Starting a Fitness Journey with Kayla JohnsonThis week's episode is with a long-time client (of 3-4 years) and friend, Kayla Johnson! We reflect on the previous few years of working together such as, fears when starting, what she's accomplished, and what this journey has been like for her! Connect with Kayla: Instagram: @kaylamjohnson_23 Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2022-08-0237 minFlow with the Grow*MINISODE* For the Days You Aren't as Ambitious, Creative, or Focused | A Mental Health ReminderA reminder that I don't think can ever be said enough. If/when you feel this way, you're not alone and it's okay. Click HERE for the proposal video Connect with me on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-07-2611 minFlow with the GrowMeal Prep Made Easy + My Go-To Staples!In this episode, I talk about my go-to meal prep staples. These are the foods that I prep and/or have on hand each week to make meal prep easy. Let me know what you thought of this episode or if you have any other meal prep staples that you love by sending me a DM! Connect with me here: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-07-1916 minFlow with the Grow5 Tips for Eating More Protein + 2 Easy, Fun Recipes!If you struggle to hit your goals for protein intake, or eating enough protein in general, then this episode is for you! I give you some ideas and hacks to help you get more protein into your day as well as 2 easy and fun recipes that incorporates more protein! Click HERE for the protein donut recipe Click HERE for the chicken crust pizza recipe Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-07-1231 minFlow with the GrowA Secret Sauce for Fat Loss... Periodizing Nutrition [SOLO EPISODE]SOLO EPISODES ARE BAAAAAACK. And for the time being, I'm transitioning to nutrition based episodes! I'm currently completing my Level 1 Nutrition Certification through the Nutritional Coaching Institute. I've learned a lot and am ready to apply what I've learned by sharing more in future episodes and working 1x1 with 5 people for 90 days, where I will then submit my final project to complete this certification. I still have a couple spots open... if you want to learn more, send me a message or email! Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-07-0528 minFlow with the GrowART THERAPY with Life and Run Coach, Nick NicholsToday I bring on special guest and new friend, Nick Nichols! It was such a fun episode learning about art therapy and actually doing an art therapy session with him! Follow along on YouTube for the visual of my beautiful art! Nickolas Nichols has been coaching and healing others for a better half of a decade. In his 20’s he was a collegiate athlete and team leader. He received his undergraduate and masters degree from Seton Hill University. While he is originally from Pennsylvania, Nick relocated to Virginia Beach, Virginia in 2014 and now refers to it as ho...2022-06-211h 16Flow with the GrowSpirituality, Raising Consciousness, The New Earth, and more, with Intuitive Channel and Activator, Leena LemosAs a leading millennial voice in spirituality, Leena Lemos is on a mission to raise the collective consciousness and help you remember who you really are — a divine light being having a (sometimes messy) human experience. Leena is the founder of House of Enlightenedhood, a New Earth organization on a mission to make spiritual tools, wisdom, healing, and community accessible to all. Leena is an intuitive channel and activator, co-founder of Sisters of Sirius, the author of the unique memoir “Dear Luna Wilde…” and host of the House of Enlightenedhood podcast. Connect with Leena: Instagram: @LeenaofLight @enlightenedhood Website: houseofenlightenedhood.com YouTube: https://www.you...2022-06-141h 31Flow with the GrowASTROLOGY with Professional Astrologer, ChamonixChamonix is a professional Astrologer and Ordained Minister. She has been practicing Astrology for over a decade, studying both Western and Vedic astrology, and the Whole Sign House system. Chamonix is a single mother of two fantastic children as well as a part-time childcare provider. Chamonix is passionate about promoting an ethical practice and observes Humanistic Astrology; an approach that simultaneously recognizes Destiny but honors the practice of Free Will and the transforming of conflict into harmony. Chamonix is an avid reader, writer, runner, and loves to cook. She aims to practice astrology...2022-06-071h 04Flow with the GrowThe Magic of Manifestation with Energy Healer, Psychic Intuitive, and Life Coach, Dani FaustDani Faust is the coach and spiritual teacher that hosts the "Manifest It, Sis!" podcast. Dani is a Mindset Magician, an Energy Alchemist, a Manifesting Mentor, and an Intuitive Enabler. She helps women heal from their past, connect to their intuition, and manifest their desires. To learn more about Dani's programs and podcast, visit www.danifaust.com To connect with Dani: Instagram: @thedanifaust Join her private Facebook group HERE To connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Instagram: Sophia Dawn Nehlich-Arobba 2022-05-3151 minFlow with the GrowUnlocking Your Ability to Heal with Tiffani Patlán [Overcoming a Life of Mental, Physical, Sexual, and Substance Abuse]Tiffani Patlán is a Motivational Speaker, Podcast Host, Bestselling author, Entrepreneur, and CEO of Tiffani Patlán Health & Wellness where she uses her experience of overcoming a life of mental, physical, sexual and substance abuse to help other women discover their own unique path to healing and happiness! Connect with Tiffani and order her book: Website: https://unlockingyourabilitytoheal.com/ Facebook: https://www.facebook.com/TPHealthandWellness Podcast: Listen live on Facebook or on your favorite podcast platform! https://www.facebook.com/TiffaniTalks/ Instagram: @tiffani_patlan_health_wellness Instagram: @tiffanitalkspodcast Instagram: @unlockingyourabilitytoheal Connect with me: Instagram: @sophia_da...2022-05-241h 06Flow with the GrowEPISODE 100 GIVEAWAY + Thoughts on AwarenessCelebrating FWTG's 100th episode by doing a pretty epic giveaway with previous guests of the show! Listen to the episode for more details or check out the giveaway post over on Instagram, @sophia_dawn 41 , or Facebook, Sophia Dawn Nehlich-Arobba I also talk about awareness and a new way of thinking around awareness, how we actual begin to develop self awareness, and how we can apply it to create better habits that serve us. Mind Pump episode I talk about: https://podcasts.apple.com/us/podcast/mind-pump-raw-fitness-truth/id954100822?i=1000558206757 https://drinklmnt.com/ ...2022-04-2642 minFlow with the GrowMEET MY TWIN (Part 2) Switching places, Hannah's minor, throwing parties (sorry mom and dad), Sophie's first time getting drunk, rollover car accidents, and more with Hannah Nielson!More stories and more laughs with the twin! You'll also get to hear in real time us learning a few things about each other that we actually didn't know before! Athletic Greens: athleticgreens.com/flow Watch on YouTube: https://youtu.be/Dax__GXWMm0 Connect with us: Instagram: @hannahrose35 Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2022-04-121h 17Flow with the GrowMEET MY TWIN! (Part 1) Stories from our youth, having our own language, getting lost, getting stolen (almost), fighting, personalities, sports, identical or fraternal? and more with Hannah Nielson!The time has come.... I finally bring on my twin sister, Hannah! This is just part 1 due to the length of time we recorded. Many stories and many laughs. We hope you enjoy it as much as we had recording it! Watch on YouTube: https://youtu.be/zE0KK1oyW6A Connect with us: Instagram: @hannahrose35 Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Athletic Greens: athleticgreens.com/flow 2022-04-051h 15Flow with the GrowGUIDED MEDITATIONA special episode today! I take you through a short meditation, focusing on breath and becoming present. Starting every Monday in April I'll be doing live and recorded guided meditations via zoom. Each will be 10-15 minutes and on a specific topic. For more details or to sign up, you can message me on any social media platform or email me at flowwiththegrowpodcast@gmail.com Personal Instagram: @sophia_dawn41 Podcast Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2022-03-2917 minFlow with the Grow*MINISODE* For When Self Doubt Takes Over!This is an episode to listen to whenever self doubt creeps in and takes over. Personally, I've struggled with a lot of self doubt lately. But a a couple new perspectives were brought to my attention that helped me get out of my own damn way... And I hope this helps you do the same :) Connect with me here: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-03-1511 minFlow with the GrowKoko Fit Club... new job, new lessonsI recently announced a new part time gig, working for Koko Fit Club in Sioux Falls, SD! I share how this came about, why, and a few things I've learned along the way. Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-03-0131 minFlow with the GrowFor When You're Feeling STUCK, UNMOTIVATED, or OFF TRACK in Your Health and Fitness GoalsThese times are inevitable and apart of the journey, but you have the choice to take action again. In this episode, I share some perspectives that have helped me and my clients + 5 ways you can get more accountable. Join my free Facebook group here: Club Fit 2022 Connect with me here: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-02-1520 minFlow with the GrowSteps to Having Success with Your Health and Fitness Goals + Hormones + PCOS, and More, with Igor KlibanovIn today's episode I have special guest, Igor Klibanov! With over 15 years of research, training, and experience, Igor shares his knowledge and top tips for successfully starting a health and fitness journey, the importance of balancing out your hormones, what to do if you have PCOS, and more! Igor is the author of 7 books on exercise and nutrition, was selected as one of the top 5 personal trainers in Toronto, has had various stories featured about him in major media, delivered over 400 speaking engagements, and is the founder and owner of Fitness Solutions Plus, a personal training and fitness/health education c...2022-02-0849 minFlow with the GrowStop Wearing Shoes! Benefits of BarefootToday, I share why I workout and walk around without shoes (most of the time) and why you should consider going barefoot more often. I talk about the benefits and how you can slowly work towards barefoot training. Resources to learn more: Instagram: @correcttoes Instagram: @squat_university Instagram: @andybryant_podiartist Instagram: @earthrunners Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-02-0125 minFlow with the GrowNew Year, New Goals. Mindset Coaching for your 2022 with Mindset Coach David RahmanIn this episode, I bring BACK Mindset Coach, David Rahman! He shares his expertise on how we can set simply and successfully set goals for 2022, how we can use 2021 to propel us forward, and daily tips you can implement to keep you on track. Listen to our first episode, "MINDSET and Letting it Go" HERE Visit https://www.david-rahman.com/ to learn more about David, his book, and The Mindset Academy Connect with us on Instagram and Facebook: David: @david_rahman Sophia: @sophia_dawn41 FWTG: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2022-01-2559 minFlow with the Grow3 Tips for Staying on Track During the WeekendsI used to really struggle to stay on track during the weekends. I was in the all or nothing mentality during the week and restrictive, then I'd binge drink and binge eat on the weekends. There was no balance and no in between. These 3 tips have helped me shift my mindset and stay on track during the weekends without the restriction and without the binging. In the beginning of the episode, I share more about: My private Facebook Group, Club Fit 2022. DM me on IG or FB to join or join by clicking here...2022-01-1818 minFlow with the GrowHow to Successfully GET STARTED and Successfully KEEP GOING on your 2022 Health and Fitness GoalsIn this episode, I share 4 action steps for getting started on your health and fitness journey and 5 ways to help you keep going and not give up after just a few weeks or months. * As mentioned in the episode, I've also officially launched my 1x1 coaching! * Individualized workouts Individualized nutrition guidance/behavior change Mindset coaching Weekly check ins For more information or to ask any questions, email flowwiththegrowpodcast@gmail.com or shoot me a message on of the socials! Instagram: @sophia_dawn41 Facebook: Sophia Dawn Nehlich-Arobba 2022-01-0433 minFlow with the GrowAirplane Stories + Tips for a Calmer Flight and a Perspective on Being HomesickAbout 8 tips/tactics/activities you can do on a plane (a few of these I have started doing and they've really helped me) if you fear flying, had a scary experience in the past, or have some anxiety being high in the sky. I also share a perspective on being homesick. Take what you need, apply what you need :) Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 2021-12-2137 minFlow with the GrowHoliday Nutrition Tips with Athina CrilleyToday I brought on special guest, Athina Crilley of the Finding My Fit podcast! We talk about ideas for staying on track during the holiday season and things we can do to help us stay mindful of our choices. She also opens up and talks a little more about her past eating disorder. To learn more about her and her podcast: Website: www.finding-my-fit.com Instagram: @findingmyfitpodcast To learn more about Patreon and become a patron: www.patreon.com/flowwiththegrow To connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook...2021-12-1432 minFlow with the GrowHow to Cut Body Fat by Eating More, The Power of Carbs and Rest Days, Macros vs Calories, Cardio, Mindset, & Bodybuilding... with 2019 IPE Pro Figure World Champion and Coach, Alicia Krzmarzick & Women's Physique Competitor, Kiana BassettThe title says it all! Whether you are (or thinking about becoming) a bodybuilder competitor, or you're trying to lose weight/be healthier overall... this episode will provide many golden nuggets that you take into your health and fitness journey! To connect and/or work with Alicia: Instagram: @aliiciiamoniique To connect with Kiana and follow her journey: Instagram: @kibass12 To connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-11-301h 29Flow with the GrowHow to Cut Ties with the Scale | 5 StepsIn a previous episode, episode 5, Why You Need to Ditch the Scale, I share my thoughts around the scale, my journey with being tied to the number on the scale, and the why... why you need to ditch the scale and cut ties with that number. In today's episode, I focus more on the how... how to cut ties with the scale. If you're someone who constantly focuses on the number on the scale and it only brings you down, or you KNOW you want to stop focusing on the number, consider listening to this e...2021-11-2319 minFlow with the GrowFitness Tips and Concepts I've Learned To Become A More Effective Trainer... & Has Helped Me In My Own Fitness JourneyWhen I started training, I had zero experience. In the 5-6 years that I've been training at Anytime Fitness I've learned A LOT. So... I wanted share tips and concepts I've learned in that time that has helped me become a more effective trainer to clients and has helped me in my own fitness journey. Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-11-0945 minFlow with the Grow*MINISODE* Mindset Tip for Consistency with The Butterfly EffectIn this episode, I share what I feel is one of the most important tips I could ever give. This is a mindset tip that will help you to take action now, stay consistent, and keep your eyes and mind on the road in front of you. Connect with me on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-11-0208 minFlow with the GrowKiana's First Bodybuilding Show! Her journey to show day... why she did it, the importance of investing in a coach and taking rest days, eating more food for fat loss, mindset, many laughs, and more!Kiana competed in her first ever Women's Physique Bodybuilding competition this past weekend! So in today's episode, I asked her questions about her year long journey up to stage time... Topics we got into: Why she decided to compete Eating more food + macro counting Workouts and rest days The importance of investing in a coach and what she learned Bulking and cutting Mindset Intermittent fasting The day of the show We hope you enjoy the show and laugh a time or two! Watch us on the YouTube video: https://youtu.be/CYX0z...2021-10-261h 16Flow with the GrowReframing "Failure"What does "failure" look like for you? Do you view it as a positive or a negative? In this week's episode, I share my perspective on "failure" and how you can reframe it from a limiting belief into an opportunity. The protein powder I mention: Truvani Connect with me here: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-10-1940 minFlow with the GrowTime for a Pivot... Transitioning Away From Anytime FitnessA bittersweet announcement. I'm taking a pivot in my life and, after nearly 6 years, transitioning away from Brookings Anytime Fitness. What I'm doing next and why is shared in today's episode. I hope you can not only listen and be apart of this change in my journey, but find some inspiration for your own. . For more inspiration, positivity, growth, and all things wellness: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-10-1234 minFlow with the GrowOne SIMPLE Life Changing Habit to Start the Day and Build Belief Within Yourself... The High Five Habit by Mel RobbinsThis week's episode looks a little different as I do a recap from ANOTHER podcast episode, The Almost 30 Podcast. Their guest, Mel Robbins, talks about something called "the high five habit." She not only discussed what it is and how it came about in her life, but WHY it works. I thought it to be a very profound new habit and was intrigued by the science behind it. It makes so much sense! So I decided to dedicate a whole episode to giving a recap. If you have no idea who Mel Robbins is, I...2021-10-0523 minFlow with the GrowLife Lessons Being A Personal Trainer Has Taught MeI've learned A LOT being a personal trainer and health/fitness/wellness coach. Today, I share lessons that I learned that have helped me grow as a trainer in the gym and grow as a human outside of the gym... Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-09-2848 minFlow with the GrowSkydiving, Half Marathon, CBDA couple recent life adventures and info on CBD...What it is, benefits, how much to take Links to learn more: https://www.health.harvard.edu/blog/cannabidiol-cbd-what-we-know-and-what-we-dont-2018082414476 https://www.healthline.com/nutrition/cbd-oil-benefits#TOC_TITLE_HDR_2 https://www.goodrx.com/blog/cbd-anxiety-treatment/ YouTube channel I mention/Skydive vlog: https://youtu.be/YdvAKaBQ1zs Connect on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-09-2120 minFlow with the GrowMENtal Health Awareness with Phil MatheisA candid convo with my good friend Phil! We chat more about his personal journey with mental health, therapy, traumas, intensive care, upbringing, relationships, and more! Connect with Phil: Instagram: @the_ginger_viking_11 Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-09-141h 37Flow with the GrowCREATINE... What is it? Where does it come from? Benefits + MisconceptionsI use to be skeptical of the supplement, Creatine. But as I'm learning more, I'm realizing there is much more benefit to taking creatine than not, and there is more to creatine than just the physical benefit of building muscle mass. Resources/more info on creatine: Creatine for Women | How to Use Creatine Creatine Monohydrate vs. HCL: Which One is Best for You? Can You Take Too Much Creatine? Side Effects and Dosage Mayo Clinic – Creatine Creatine: Myths Vs Facts Me and Kiana's new YouTube channel: Soph and Ki Instagram: @sophia_dawn41 Ins...2021-09-0724 minFlow with the GrowMeet My Girlfriend! :) The Story Of Our Beginning...An unexpected and important new someone walked into my life and we're both here to share how it happened.... *video on Youtube* Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba2021-08-311h 29Flow with the Grow*MINISODE* Some of the Best Weight You'll Ever Lose is...A quick but important life message! Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-08-2507 minFlow with the GrowTips for Getting Better Quality SleepThe conversation on sleep continues with some sleep stats + tips for getting better quality sleep. . Below are links to more studies and info on sleep: https://www.sleepfoundation.org/magnesium https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/ https://www.ncbi.nlm.nih.gov/books/NBK19961/ https://www.npr.org/sections/health-shots/2020/11/17/935519117/deep-sleep-protects-against-alzheimers-growing-evidence-shows https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep#:~:text=The%20best%20bedroom%20temperature%20for,for%20the%20most%20comfortable%20sleep. https://www.s...2021-08-1730 minFlow with the GrowThe Importance of SleepSleep. An underrated aspect to our health and wellness. Let's talk about it! In today's episode, I help you understand why sleep is important and why you should care to prioritize sleep more often. For more info on sleep: Sleep Deprivation and Deficiency If this was helpful, share it to your social medias and tag me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba People I mention: Instagram: @danny.matranga 2021-08-1018 minFlow with the GrowMore On Me + Current Workout Routine + Easy & Simple Foods to Grab for the Busy Person Skydive chat Simone Biles making a mental health statement My current workout routine and why Easy, simple, quick foods for the busy individual who's always on the go Recipe I mention: (makes 2 servings) Blend 1 cup water + 1 cup oats (I use old fashioned) + 1 cup liquid egg whites Refrigerate overnight Pour into microwavable dish and microwave for 5 minutes (option to add ingredients like banana, berries, cinnamon, etc) Based on desired consistency, keep microwaving for 1-2 minutes Add toppings I like to cut in half and place in separate containers Can be enjoyed hot or cold! Let's connect...2021-08-0328 minFlow with the GrowHabit StackingWhat is habit stacking? How can it help you in creating healthier habits and making them stick? How can it help you in your health and fitness journey? What (simple) steps need to be taken? In today's quick episode, I explain all of this plus give you an activity to take action on! Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba2021-07-2713 minFlow with the Grow3 Mindset Tips You MUST Practice When Starting and Continuing Your Health and Fitness JourneyHaving the right mindset when beginning your health and fitness journey is a MUST. I share 3 mindset tips you need (with a bonus at the end) to help you reach your goals with more ease, more success, and more sustainability. Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba2021-07-2018 minFlow with the GrowFitness Advice, The Importance and Value of a Coach, Trainer Tips, Anytime Fitness Programming, and More with Rachel PrairiA fun and inspiring conversation with special guest, Rachel Prairie! Rachel is the Manager of Exercise Programming and Program Creator for Anytime Fitness (the largest fitness franchise on the planet). She creates the programs and workouts for trainers to execute at the club level and supports the trainers on culture, connection, education, and community. Rachel also has her own side hustle, Prairie Fitness, which is now evolving into heart-centered coaching + retreats. In this episode, we discuss many topics within health and wellness: The importance of trainer and coach collaboration The importance and value of...2021-07-131h 28Flow with the Grow*MINISODE* Perspective When Life Throws You Unexpected Lemons | 4 Mindset HacksAdaptability is power. When something goes wrong or unexpected, respond with purpose. I get straight to the point with this episode in sharing the power of perspective when life throws you unexpected lemons... aka shit hits the fan... aka life throws you a curveball you didn't see comin. I also share 4 mindset hacks that you can take action on to start practicing this way of living. Connect with me : Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-07-0607 minFlow with the GrowLeadership Lessons for Intentional GrowthEpisode overview: An off, funk-filled day How I handled the day and what I did to prepare for the next day Overview/main takeaways from a Leadership conference I attended with Tamien Dystart and Keynote Speaker, John Maxwell How to take notes more effectively Leadership books I've read and recommend: The 21 Irrefutable Laws of Leadership by John Maxwell How Successful People Think by John Maxwell Developing the Leader Within You by John Maxwell Tribal Leadership by Dave Logan, John King, and Halee Fischer-Wright Extreme Ownership by Jocko Willink and Leif Babin The Dichotomy of Leadership by Jocko Willink...2021-06-291h 03Flow with the GrowLife Coaching vs Therapy, Mindset, Creating Habits, and More with Certified Life Coach and Future Therapist, Taylor ArcoAn inspiring, value filled episode with Taylor Arco. Taylor is a certified Life Coach and future Marriage and Family Therapist. Here's what we talked about: Therapy vs life coaching and when to know what route to go Therapy as preventative care "How do you stay motivated to keep moving forward when it feels like the whole world is against you?" "How to be more confident in doing things and crushing goals that are out of your comfort zone and tips, other than just do it?" "How do y...2021-06-221h 02Flow with the GrowFWTG is 1 Year Young!.... Giveaway Details, Year 1 Reflection, Year 2 Goals, Mindset Tips if You Have a Passion Project to StartAn episode to celebrate and reflect on year 1 of Flow with the Grow! I share a few things I am proud of, a couple hardships along the way, my goals for year 2, tips/advice to keep in mind if you have a passion project you've been wanting to start, and details of a giveaway to celebrate.... *GIVEAWAY DETAILS* Screenshot your favorite episode Post to social media stories or as a post and tag: @sophia_dawn41 on Instagram and/or Sophia Dawn Nehlich-Arobba on Facebook You have 4 possible entries when sharing the screenshot: Instagram stories Instagram post F...2021-06-1529 minFlow with the GrowLosing Sight while Gaining Vision. The Gift of Struggle with Joe RinaldiJoe Rinaldi is a Physical Therapist, a Performance Coach, and, above all, a Human Being trying to make the world a better place. In this episode, Joe shares one of his biggest struggles in life... being born with a genetic eye condition called Best Disease. He shares how this struggle is a gift and that what he's lost in sight, he has gained in vision. "Struggle is the stimulus for strength and adversity is the opportunity for growth." - Joe Rinaldi A must listen for a dose of inspiration, new perspective, and some possible laughs....2021-06-081h 01Flow with the GrowFlorida, New Tats, Airplane Freak-out, FWTG (Flow with the Grow) MeaningA fun fact, new tattoo adventures + their meanings, airplane crying, and what it means to me to "flow with the grow" + a little about how I came up with the title for this show. Tattoo website I mention: Crow in Ascension Website Episode I mention: 4 Steps to Overcoming Post Vacation Blues SOCIAL MEDIA LINKS: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-06-0139 minFlow with the GrowA Norm to Break + Female EmpowermentA story about a boudoir photo posted + my opinion and response to the story SOCIAL MEDIA: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-05-2514 minFlow with the Grow*MINISODE* Reframing.The way we think and speak can impact the way we view and navigate our world both internally and externally. It can change how we perceive different experiences, emotions, situations, and challenges. In today's episode I speak into the importance of this + share 4 examples of "say this instead of that." Connect with me here: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-05-1810 minFlow with the GrowMental HealthMy thoughts on mental health: The importance of... Normalizing... Misconceptions... An intentional activity... A connect with me here: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-05-1122 minFlow with the GrowMovement Education with Functional Movement and Active Recovery Specialist, Sandy GrossAn insightful and educated episode with Functional Movement and Active Recovery Specialist, Sandy Gross! Here are some things Sandy shares about: The importance of moving well and moving functionally Active recovery vs RICE (Rest, Ice, Compression, Elevate) Movement model vs medical model Bridging the gap between personal trainer and physical therapist Micro-movements Age, pain, recovery practices, yoga Embracing and appreciating moving slower The nervous system and SMFR (Self-myofascial release) Knee pain, low back pain, hip pain Connect with Sandy: Facebook: Move Well Education Instagram: mobilitymama Work with Sandy: Website: movewelled.com Virtual...2021-05-0453 minFlow with the GrowThe Meanings Behind My Tattoos!! Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Book I mention: The Subtle Art of Not Giving a F*ck by Mark Manson Tattoo Artist: Crow in Ascension Tattoo Facebook: Crow in Ascension Tattoo Instagram: Ryan Harrison Instagram: crowinascensiontattoo 2021-04-2738 minFlow with the Grow*MINISODE* Strength in Struggle... A Superpower.From struggle, comes powerful strength... therefore, your struggle(s) is and can be your superpowers. I share why in this episode. Instagram: @sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-04-2007 minFlow with the GrowAdvice to New Gym Goers + Life Updates + Big News!Important advice and words of encouragement to the person who is new to the gym and new to working out. Instagram: @sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-04-1330 minFlow with the GrowWhy I Workout [Everyday] + A Different Perspective on "Rest Days"In this episode, I share my answer to two questions I get asked often: 1. What keeps you motivated to workout? 2. How many days per week do you workout? I also share my perspective on "rest days" and why I don't incorporate them as part of my lifestyle.... something to ponder on for yourself :) I'd love to know your thoughts and takeaways! Connect with me and let's talk about it! Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-04-0621 minFlow with the GrowReally Relatable Sh*t | CryingEvery time you see the title "Really Relatable Sh*t" you can expect some realness and low vibe moments in real time in my own life. An episode that you may be able to very much relate with. Crying is healthy, healing, and human. Feeling down and having low vibe days are also healthy, healing, and human. It's not very common or normal to see people share this side of their story so I wanted to be that abnormal voice that you can relate with. Let me know what you think a...2021-03-3025 minFlow with the Grow*MINISODE* Drinking More Water | 6 Specific Actions to Make this Habit StickThis week's episode is all about getting to the point! I wanted to share SPECIFIC things you can do each day to help you in drinking more water. I talk about 6 different things you can do to help you in sticking to this nutrition/lifestyle habit. Connect with me here: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-03-2310 minFlow with the GrowHow to Improve Your SELF TALK | Practices, Ideas, Perspectives + My Traumatizing Tooth Story + Mental HealthFirst, I start by sharing two food for thought messages: You can't be yourself when you are trying to make everyone like you It is BRAVE to say that you’re struggling and we need to start normalizing talking about our mental health battles so that we can converse about it WITHOUT the fear of judgement and assumptions of others. Second, I share a little life update: I open up about a traumatizing tooth story that happened many years ago and has affected my every day life I share the growth and gratitude opportunities that have come...2021-03-1651 minFlow with the Grow5 Reasons Why You NEED to SLOW DOWN When Lifting Weights and ExercisingWhen lifting weights or performing any movement within exercise, going faster is NOT always better... In this episode, I share five reasons why. By slowing down, you are missing out on SO MUCH opportunity for getting the most out of that exercise and you will reap greater rewards and results in the long run. Let's connect! Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-03-0925 minFlow with the GrowNEDA | My Experience, Raising Awareness, MisconceptionsAlthough I was never diagnosed with an ED, I wanted to share my experiences around ED behaviors, raise awareness, and talk about a few misconceptions. But first.... you'll meet one of the cutest humans on this planet (he's my nephew so I'm biased) Let's connect! Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-03-0250 minFlow with the Grow*MINISODE* Being Proud of Your Body's AbilityWe're always thinking about things that we need to do differently or need to change about our bodies, aren't we?? We don't stop and take the time, or a moment even, to reflect on the ability of our bodies. To intentionally tune out the negative noise and tune into being proud of what we've built, or are building. Thinking negatively and focusing on what we hate is the easy way out. Thinking positively and focusing on what we love is the challenge.... but what if you did that more often? What if it became a daily practice...2021-02-2309 minFlow with the GrowLife and Entrepreneurship with Co-Owner of Daily Clean Food and Drink, Shaley BolksA FUN conversation with the intelligent, beautiful, and hard working woman behind (one of my fav healthy eating restaurants), Daily Clean Food and Drink, AND my good friend, Shaley Bolks. Here's what we chat about:: Who she is/what she does The journey of Daily and what's to come Entrepreneurship Diners, Drive-Ins, and Dives Episode airing Feb 12 at 8pm CST Learn more about Daily + Socials: Website: https://dailycleanfood.com/ Instagram: dailycleanfoodanddrink Facebook: Daily Clean Food & Drink Instagram: shaleyraeb Let's Connect! Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-02-0954 minFlow with the GrowGiving Up Alcohol in 2020 | The Why, How, Challenges, 8 Tips, What I Learned, & My Plan for 2021Today I share my experience with my decision to give up drinking alcohol in the year 2020. I chat about: The fear I had prior to making the commitment The why The how... how I was able to follow through Challenges I faced and how I handled them 8 tips to consider if you're wanting to give up alcohol for a year or a certain amount of time What I learned Answering the question, "Are you gonna drink in 2021?" Let's connect! :: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2021-02-0243 minFlow with the GrowNutrition Misconceptions, Diet vs Nutrition, Fasting, The Importance of Quality Meat, Carbs, Protein, Metabolism, and MORE with Precision Nutrition Coach Nicole MaloneIn today's episode I pick the brain of a Certified Precision Nutrition Coach... Nicole Malone of Dark Horse Nutrition LLC. She shares a little bit about her story with losing 30+ pounds and keeping it off, a few common misconceptions (what the word "diet" actually means, fasting, and metabolism), and answers some of your questions surrounding nutrition! *What is a Precision Nutrition Coach? *What are the differences between a certified nutrition coach and a nutritionist/dietician? *What is the difference between nutrition and diet? *Dealing with vegetables that kill your gut 2021-01-261h 09Flow with the GrowMINDSET and Letting It Go with Mindset Coach, David RahmanA conversation around MINDSET: We talk about what he does as a Mindset Coach, how he's helped change people's mindsets and therefore their lives. We talk about how our minds can hold us back or propel us forward as well as how we can change our mindset to help us live to our full potential. He shares a few practical tips and analogies, which are included in his new book, "Let It Go: How to Stop Your Past Ruining Your Future" David is a speaker, coach and author. His passion is to help people all over the w...2021-01-191h 16Flow with the Grow5 Tips for your 2021 Health and Fitness Goals | Achieving them + Creating a LifestyleIn this episode, I share my top 5 tips for helping you not only achieve your 2021 health and fitness goals, but help you make them stick for life. Connect with me: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcastFacebook: Sophia Dawn Nehlich-Arobba 2021-01-1254 minFlow with the Grow6 Lessons & Reflections 2020 Taught Me & 3 Focus Points For My 2021In this episode, I share my personal reflections and lessons from 2020 as well as what I'm focusing on for 2021... 2020: 6 Lessons/Reflections: I don't need alcohol to have fun + boost confidence Mental health is just as important as physical health (not only for myself but being a vocal advocate) Owning my worth + speaking my worth: "I deserve the best. I deserve all good things that come my way" How to launch a podcast I only have enough energy for right now. I only have enough energy to worry about right now... not what might be in the f...2021-01-0530 minFlow with the GrowThe Value of 10-15 Minute Workouts + 3 Types of 10-15 Minute Workouts You Can Do From AnywhereOften times, we (myself included) devalue or discredit short workouts. Maybe we feel they won't be beneficial?.... But I want to challenge this mindset and shift that perspective from thinking you need 1-2 hours for an effective workout, to thinking about HOW a 10-15 minute workout CAN benefit you. I explain why and how these shorter workouts can benefit you: mentally, physically, behaviorally, and how they can actually help you avoid setbacks. I share 3 types of workouts you can implement that will help you make the most out of your 10-15 minutes: HIIT Pushups...2020-12-2930 minFlow with the GrowHow to Enjoy Holiday Treats without the Binging, Restricting, and Guilt | 6 TipsI'm not saying I'm perfect with this by any means, but these 6 tips/tactics that have helped me to stay mindful in my healthy eating habits while not restricting my favorite holiday treats, not overeating on my favorite holiday treats, and not beating myself up for what I ate and how much I ate... because THAT is what I decided I wanted this year. If you're someone who is in need of some guidance in having a healthier holiday season when it comes to indulging in your favorite holiday sweets, this episode is for you. ...2020-12-2234 minFlow with the GrowThe Importance of Self Care + Self Care PracticesYou can practice self care at any moment in time. Sometimes it is an indulgence and an investment, and sometimes it's actually kind of boring and can show up in ways we never even realized that are simple, free, and still just as rejuvinating. In today's episode, I share the importance of self care + ideas for how you can sprinkle in a little more self care throughout your day. And here's the way I see it... The way I take care of myself, my being - mentally, physically, emotionally, spiritually, socially, personally... directly affects the...2020-12-1544 minFlow with the GrowThe Importance of Water + TIPS for Helping You Drink More Water (Part 1)Let's be real... drinking water is easy to do but also very easy NOT to do, yes? And most of us probably KNOW that we SHOULD drink more water. But do you know WHY? And do you know HOW? In today's episode, I share not only why it's important to drink water throughout the day, but also why it's important to drink water in the AM.... like one of the first things you do upon waking. I share my tips for drinking more water + tips and ideas from my social media community... 2020-12-0151 minFlow with the GrowSeasonal Depression PART 2 with Ian VizinaPART 2: An honest and REAL conversation with Ian Vizina.... A recap of what he shares about his experience with depression and how that has played into amplifying seasonal depression: What he's done to help depression/seasonal depression including habits, routines, triggers, education, seeking help and more The problem with male masculinity The strength in sharing emotions The importance of crying Why I don't experience seasonal depression/how I've avoided it His top 4 key takeaways What it means to him to "flow with the grow" In the episode, before our conversation, I share 3 important messages: A...2020-11-241h 06Flow with the GrowSeasonal Depression PART 1... Tips, Ideas, and Perspectives to Help Combat Seasonal DepressionAs winter approaches for many, so does Seasonal Affective Disorder (SAD) AKA Seasonal Depression... And for some, it hits hard. If you can relate, then this episode is for you! I share a few tips and perspectives to consider when you are navigating this time of your life. I also share the feedback I got from my social media community when asking if anyone struggles during the winter time with Seasonal Depression + what they do to help combat this. A lot of great (and new) tips and ideas were shared by real people who face this challenge...2020-11-1745 minFlow with the Grow5 Tips for Eating More VegetablesA common goal (as well as a challenge) that I often hear, is eating more vegetables. And while I realize that nutrition is very individual, I wanted to share some general recommendations/tips for improving your nutrition. If you WANT to incorporate more veggies into your diet but the struggle is real.... this episode is for you! I share my top 5 tips and tactics to squeezing in more greens and veggies into your day. In the beginning, I share 4 messages :: Female leadership empowerment/my voting views (I promise it's not a political talk)... "When...2020-11-1038 minFlow with the GrowYou NEED a Nighttime Routine... Here's Why and Here's HowHaving a nighttime routine before going to bed not only has the power to relax your body and your mind that night, but it has the power to positively impact your next day. Most of us have a million things on our mind + social media, and if we don't train our brain to relax before sleep, by the time our head hits the pillow, we can become so overwhelmed and anxious with our thoughts STILL going 100mph. We NEED a way to calm our brains. We NEED a calming, relaxing nighttime routine. For me, practicing...2020-11-0334 minFlow with the Grow5 FIT TIPS Series 1: Coaching Cues to Help You Have More Effective WorkoutsI start this episode by sharing a life message: Own where you are right now and trust that where you are is right where you're suppose to be and meant to be. I challenge you to challenge yourself to challenge the norm (according to those around me) of getting married and having a family by age 30..... Then, I share 5 fit tips.... small, seemingly insignificant but very impactful fitness tips that you can implement into your workouts. These are tips and cues that you may have never thought of doing or been coached to do, however...2020-10-2729 minFlow with the GrowHow to Cultivate Happiness RIGHT NOWIn this episode, I share 8 actions that you can experiment with and implement in order to cultivate more joy and happiness RIGHT NOW. I want to shift your mindset from "I need to FIND happiness" to "I AM happiness." Happiness and joy are with us at every moment and sometimes it just takes an effort in doing.... I also share two perspectives that stuck with me: 1. "We only have enough energy for today's worries... not future worries" 2. "Be like the moon and show up, no matter what phase you're in" 2020-10-2024 minFlow with the Grow4 Steps to Overcoming "Post Vacation Blues""Post Vacation Blues"...... I use to think I was the only one who ever experienced feeling down after a vacation. I use to think something was wrong with me for feeling that way. Then one trip, while driving back from Wisconsin, I came to a realizaton.... If I KNOW that every single time when I come back from a trip feeling down, blah, and legit not wanting to do anything, then I should DO something about it. I created a plan to prevent this from happening over and over a...2020-10-1329 minFlow with the GrowDisconnect to Reconnect | My Trip to North Carolina and What it Means to "Reconnect to Myself"An episode to empower you to disconnect completely to help you reconnect. I share about my recent trip to North Carolina with the intention to reconnect to myself and disconnect from life, including social media. I explain what I discovered about what it means to me to "reconnect to myself" + ways you can disconnect completely even if you can't take a 5-7 day getaway trip. I also mention The Fifth Agreement: A Practical Guide to Self-Mastery (Toltec Wisdom) by Don Miguel Ruiz and Don Jose Ruiz where I share 2 new perspectives that stood out: 2020-10-0631 minFlow with the Grow6 Quick and Simple Tips You Can Implement TODAY to Easily Improve Your Health and Fitness JourneyIn this episode, I provide 6 quick and simple tips that you can implement right now, today, that will easily move you forward in your health and fitness journey. Choose 1 (or more) you can focus on and be more aware of every single day to build healthier habits... commit to this small change for at least a week and notice the difference! Connect with me here: Instagram: sophia_dawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba 2020-09-2921 minFlow with the GrowHealth, Fitness, and Personal Development with Adam OrtmanA conversation on all things health, fitness, and personal development with Master Trainer, Manager, and Certified Brain Trainer of Anytime Fitness Piqua, Ohio.... Adam Ortman Here's what we talk about: A piece of his story: who he is and how he got started on his own health and fitness journey Why he does what he does His journey to Anytime Fitness Motivation "Mastermind" - what it is and why create it Work life balance Personal development and why it's important Morning routine The importance of recharging Top game changing personal development tools and books Oura Ring: wha...2020-09-1550 minFlow with the GrowThe Importance of Strength Training, Functional Fitness, and Full Body WorkoutsThis episode will share: Why strength training is important How functional fitness transfers over into your daily life, making your day to day tasks easier Why full body workouts will get you more effective results in your health and fitness goals The four basic movement patterns Strength training myths (especially for my female friends out there!) More muscle = higher metabolism. Higher metabolism = higher rate of burning body fat. In order to gain muscle and increase your metabolism, you must start incorporating strength training...aka lifting weights. And if your goal is to change the shape...2020-09-0132 minFlow with the GrowThe Power of MeditationI am so excited to talk to you about (in my opinion) the ultimate self-care, self-healing practice there is. It's a practice that has truly changed the trajectory of my Being..... Meditation But realizing the power and impact that meditation had on my life didn't come until months and months later. Here's the thing... you don't eat a salad one day after a lifetime of eating fast food every day and all of a sudden lose 20 lbs, have more energy more of the time, and heal your gut health. You will most likely feel better i...2020-08-251h 04Flow with the GrowA Key Component to Exercise that No One is Teaching YouIn this episode, I share with you a vital component to your health and fitness journey that could make or break the results you're looking for...no matter your fitness level. I talk about a concept that is being neglected in the world of fitness, where not many are teaching and preaching when it comes to exercise. Whether you're new to exercise or not, it is much MORE than a means to an end: getting a sweat in, pushing your body to the max, losing weight, and getting sore. Exercise is a skill s...2020-07-1344 min