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 [email protected]

Deadline: Thursday November 18, 2021

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 Nehlich-Arobba

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
• The day of the show

We hope you enjoy the show and laugh a time or two!

Watch us on the YouTube video:

• https://youtu.be/CYX0zDpAUUg

Connect with us:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Instagram: @kibass12
• Facebook: Sophia Dawn Nehlich-Arobba

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.

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For more inspiration, positivity, growth, and all things wellness:

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

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 decided to dedicate a whole episode to giving a recap. If you have no idea who Mel Robbins is, I highly recommend you look her up!

More on Mel Robbins:

• The High Five Habit
• The Almost 30 Podcast: Mel Robbins: Change Your Life with This Simple Habit

Connect with me here:

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

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

Connect on socials:

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

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