Flow with the Grow

Although 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

We'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 positi...

Weights vs cardio... a topic that I am super passionate about. And if your goal is to change the shape of your body, lose body fat, gain muscle for a leaner body, then this episode is for you! In this episode, I talk about: Why cardio is not THE WAY to fat loss, especially long term Benefits of each 3 Types of cardio How weightlifting can benefit your cardio  How you can incorporate cardio more ef...

A 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: Websi...

Today 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 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...

A 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 Yo...

In 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: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

In 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"...

Often 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, an...

I'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...

You 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...

In this episode, you are going to get to learn a little bit more about me! I wanted to share my story in pieces...chapters... as it pertains to my health and fitness journey: body image, body confidence, negative mindset/thought patterns, my relationship with food, fitness, and myself, and lessons I've learned along the way. Today, I share when it all began, or at least from what I remember.... QU...

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 fo...

PART 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 cryin...

As 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 Seas...

A 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 veg...

Having 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 100...

I 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...

In 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 to...

"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 someth...

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 Fift...

In 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: fl...

Do you hate when unexpected, unplanned events pop up into your day? Frustrated and annoyed that your schedule has now been completely thrown off and you feel frustrated and annoyed? Because same... In today's episode, I share my 4 step process for turning those unexpected events into purposeful opportunities. I share how I have adapted to these frustrating, annoying situations and how I've been ab...

A 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 cre...