Flow with the Grow

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]

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

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.

.

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

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