Flow with the Grow

In 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 traine...

Today, 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 Instag...

In 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...

I 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...

A new way to approach fitness, coaching, and training... A different perspective on how we can use weightlifting and movement to heal past trauma... Today, Rachel Prairie introduces "Trauma Informed Weightlifting." What is it? Who's it for? What's the benefit to learning more about this? To learn more + view workshop dates (first one is Feb 17-18 in Woodbury, MN) visit: www.traumainformedweightlif...

In 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 an...

Special guest, Alexa Oates shares her insight in how our thoughts can either hold us back or propel us forward. She shares how we can flip the stories we tell ourselves and shares real life examples to help you break free of those limiting beliefs!   Connect with Alexa: Instagram: @alexaoates.health Bob Heilig: Formula for Transformation (Free) Webinar Connect with me: Instagram: @sophia_dawn41 Pa...

About 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...

Today 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...

Not your typical guide for a healthier holiday season. I don't share exact "how to" tips but I do share some insights into what has helped me to create food freedom, balance, and ease during the holiday season, and without the restriction, binging, guilt, regret. New website/blog: www.sophandki.com Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Email: flowwiththegrowpodcast@gmail.com

Not your typical guide for a healthier holiday season. I don't share exact "how to" tips but I do share some insights into what has helped me to create food freedom, balance, and ease during the holiday season, and without the restriction, binging, guilt, regret. New website/blog: www.sophandki.com Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Email: flowwiththegrowpodcast@gmail.com

The 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:...

In 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 b...

These 10 tips have helped me to turn health and fitness apart of my daily life... aka consistency If you struggle with keeping consistency when it comes to eating healthier and working out, consider these tips to try out :) **Limited edition Flow with the Grow crewnecks now available for pre-sale!** Message me on Instagram at @sophia_dawn41   or Email me at flowwiththegrowpodcast@gmail.com Deadlin...

When 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...

In 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  

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...

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

A 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_dawn...

This 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 dec...

I'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

A 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 Conn...

A 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    

I 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...

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-Arobba