Flow with the Grow

In today's episode, I talk about my current challenges with anxiety and binge eating + the start of my therapy journey. I share: Anxiety : How it's showing up in my life, what I'm doing to improve it when it shows up, and responses from other people who have anxiety Binge Eating : My current binge eating and yo-yo cycle I am working to overcome Therapy : Why I started therapy and why I felt the ne...

This 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 metabolis...

I 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 an...

In today's episode, I share 12 lessons I learned from a trip I took to Haiti a year ago. I share the backstory of how I got involved with Mission Haiti, some of the things I did while being in Haiti, and how I made it happen. In the beginning of the episode I talk about: Updates on how my week was My experience doing a 5 day raw food reset What I'm currently doing to declutter An update with Coach...

Kris...AKA my mom...shares openly, honestly, and vulnerably about her journey to losing 32 pounds + the catalyst that started it all, her experience with getting off the medication, Cymbalta (commonly used to treat anxiety, depression, and chronic pain), and everything that has changed in her life as a result. Connect with me here: Instagram: flowwiththegrowpodcast Instagram: sophia_dawn41 Faceboo...

A daily reminder...  "Always choose kindness no matter what. Behind every smile are battles you know nothing about. A smile can hide so much and fool anyone." Choosing Kindness in a frustrating situation, irritated mood, or in responding to a rude person is easier said than done but well worth the practice in the long run, and the short run. People won't always remember what you say, but how you m...

A fun conversation on: What the heck "Earthing" is My first-time experience with Reiki The power of living in the Present Moment: what being present means to me, my current practice, and how practicing presence has helped me in other areas of my life How others define what the present moment is to them + how it's helped in their life 5 ways you can become present right now "We truly only ever have...

Are there certain times of the day where you find yourself being more creative, inspired, energetic, & productive than other times? Have you also felt discouraged when there's certain times of the day where you feel blocked, uninspired, and unproductive? In this episode, I share a powerful tactic in how you can be more productive in getting things done according to your own work flow rhythm. This...

In 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: gett...

I use to think that I HAD to be and SHOULD be happy and feeling positive all the time. I thought that if I was feeling down with negative emotions or just felt not okay...THAT was not okay. I would get upset and try to force those feelings out. Can you relate? In this episode, I'm here to empower you to accept and allow having a down day and not feeling okay. I share my perspective, 7 lessons I ha...

We are conditioned to believe that weight loss should be the goal. It's the norm to use our scale weight as the determining factor in measuring progress within our health and fitness journeys. But I want to encourage you to challenge that conditioned way of thinking. I want to help you realize... the scale really doesn't care about you or your health and happiness at all! In this episode, I share:...

After just a week of reopening our doors to Anytime Fitness (the gym I work at) and starting our semi-private training sessions, I quickly realized:: getting back into the gym for workouts was just as much of a challenge for people as working out from home was when all of the gyms were closed during Covid-19 Quarantine... I had multiple clients and members feeling discouraged, defeated, and disapp...

Question: Will life be worth watching and experiencing if you continue to let the fear of judgement from others hold you back? If you let fear control you from doing the things you want to try, do, and accomplish, will you be happy? This fear was real for me. In fact, it still shows up in my life at times. But there is no way I want to look back on my life, experiences, and opportunities that I ha...

Do you ever find yourself saying, "I just don't have the motivation to workout." ?  You're not alone! As a health and fitness coach, one of the main challenges I see that people face is motivation....and more specifically, motivation to workout. Grab a pen and a piece of paper! You're gonna want to take some notes with this one... In this episode, I share 5 steps and 4 strategies to help you in ov...

Whether we want to lose weight and become healthier, start a business or side hustle, or choose the career path we choose, there is always a WHY behind those decisions. Today, I share with you my why...*whys*... behind my podcast. I begin by sharing with you a story. A story I think about every single day. A story that reminds me and reassures me that I have purpose. It is one of the reasons why I...

Welcome to Flow with the Grow....you're daily dose of positivity and growth! I'm so happy you're here. If you are someone who could use some extra inspiration, positivity, and actionable tips for your health and wellness journey, you're in the right place! I'm excited to be on this journey with you and provide this space for growth. Connect with me here: Instagram: @sophia_dawn41 Instagram: Flow w...