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

Connect with us on Instagram and Facebook:

• David: @david_rahman
• Sophia: @sophia_dawn41
• FWTG: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected] 

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 more about:

• My private Facebook Group, Club Fit 2022. DM me on IG or FB to join or join by clicking here: Club Fit 2022
• My 1:1 Coaching: Email [email protected] or DM me on IG or FB
• And a little life update with my teeth (If you've been listening to the pod for a year or more, you'll know what I'm talkin about!)

Personal Instagram: @sophia_dawn41

Podcast Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba

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.traumainformedweightlifting.com or go to Rachel's Linktree on IG: @coachrachelprairie

To learn more about 1x1 coaching email: [email protected] or message me on IG: @sophia_dawn41

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 any questions, email [email protected] or shoot me a message on of the socials!

• Instagram: @sophia_dawn41
• Facebook: Sophia Dawn Nehlich-Arobba

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
• Patreon: www.patreon.com/flowwiththegrow
• Email: [email protected]

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-Arobba
• Email: [email protected]

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 about Patreon and become a patron:

• www.patreon.com/flowwiththegrow

To connect with me:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba

Email: [email protected]

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: [email protected]

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:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba

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 brings you down, or you KNOW you want to stop focusing on the number, consider listening to this episode and the 5 steps that have helped me.

Instagram: @sophia_dawn41

Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba