Flow with the Grow

6 tips/approaches that set apart the ones who keep going and the ones who quit. These are my pesonal opinion based on experiences of myself, hundreds of clients that I've coached over the past 6 years, and seeing firthand what works for people and what doesn't. FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sop...

FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

Brittany went from eating about 800 calories to now eating over 2,000 calories but has seen more results month to month by eating more than when she was eating less. In this episode, we talk about her journey from when she first started to now, what's changed in her life because of the changes she's made, how she has stayed so consistent, challenges she's faced, and more. Connect with Brittany: Fa...

8 permission slips for the rest of your 2022 holiday season + 3 things that have helped me to end the food restriction and guilt during this time of the year. FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions SOCIAL MEDIA: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  

Lately, I've been talking a lot about "food freedom" and "food peace" and having a healthy relationship with food. But how do you know if you're at that point where you need work on healing this aspect of your health? In today's episode I sare 8 signs that you probably have an unhealthy relationship with food. Episodes I mention: "Good" Food vs "Bad" Food Creating Food Freedom Facebook Group: Food...

In this episode, I discuss 10 daily habits that you can start for a healthy lifestyle! FREE Facebook Community - Food Freedom and Muscle Building Solutions ATHLETIC GREENS - www.athleticgreens.com/flow Connect on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  

Instead of tips for how to have a healthier holiday season, I wanted to give a different take and talk about how you can use the holidays to your advantage when it comes to food and nutrition... Connect on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   For 1x1 coaching inquiry: https://forms.gle/z...

This is a cycle that I struggled with for the better part of a few years. In this episode I share my version of the restrict-binge cycle based off my own experience and then I share the 5 steps that took me out of that cycle. Private Facebook Group Community: Food Freedom and Muscle Building Solutions Social Media: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn...

The last 2 episodes I dove into macronutrients and micronutrients. This week I wanted to talk about 3 different ways to track your food and answering the question of what should you do first? I talk about the benefits of tracking, signs you may not be in a healthy spot to track your food daily, and my journey from restriction to intuitive eating to tracking macros. Facebook Group: Food Freedom and...

Last week we introduced macronutrients: protein, carbs, fats.. this week we will discuss micronutrients!  For more information on micronutrients click HERE Facebook Group: Food Freedom and Muscle Building Solutions Athletic Greens: athleticgreens.com/flow Connect with me on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththe...

Better 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...

I 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 w...

In 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...

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...

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 Instagra...

In 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

An 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: @s...

In 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

"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 you...

"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...

What 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...

5 small fitness tips and coaching cues that will make big differnece! If you haven't listened to series 1, I highly encourage you to do so as these are 5 different tips than the ones I talk about in this episode: 5 Fit Tips Series 1: Coaching Cues To Help You Have More Effective Workouts

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

This 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 Nehli...

A 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