Flow with the Grow

A quick but important life message!   Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

The 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-sho...

Sleep. 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 Daw...

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,...

What 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-Arobba

Having 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-Arobba

A 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, Prair...

Adaptability 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 m...

Episode 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...

An 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 crushi...

An 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: @soph...

Joe 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 ad...

A 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 Nehlic...

A 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

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: Soph...

My 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  

An 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...

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

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  

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

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...

Every 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...

This 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

First, 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...

When 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: Sophi...