I use to be skeptical of the supplement, Creatine. But as I'm learning more, I'm realizing there is much more benefit to taking creatine than not, and there is more to creatine than just the physical benefit of building muscle mass.

Resources/more info on creatine:

• Creatine for Women | How to Use Creatine
• Creatine Monohydrate vs. HCL: Which One is Best for You?
• Can You Take Too Much Creatine? Side Effects and Dosage
• Mayo Clinic – Creatine
• Creatine: Myths Vs Facts

Me and Kiana's new YouTube channel:

• Soph and Ki

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

An unexpected and important new someone walked into my life and we're both here to share how it happened....

*video on Youtube*

Instagram: @sophia_dawn41

Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba

A quick but important life message!

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

The conversation on sleep continues with some sleep stats + tips for getting better quality sleep.

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Below are links to more studies and info on sleep:

https://www.sleepfoundation.org/magnesium

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/#en2

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

https://www.ncbi.nlm.nih.gov/books/NBK19961/

https://www.npr.org/sections/health-shots/2020/11/17/935519117/deep-sleep-protects-against-alzheimers-growing-evidence-shows

https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep#:~:text=The%20best%20bedroom%20temperature%20for,for%20the%20most%20comfortable%20sleep. 

https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

https://sleepeducation.org/sleep-caffeine/

https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

https://www.sleepfoundation.org/nutrition

https://www.webmd.com/sleep-disorders/features/cannabis-cbd-sleep

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Instagram: @sophia_dawn41

Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba

Sleep. An underrated aspect to our health and wellness. Let's talk about it! In today's episode, I help you understand why sleep is important and why you should care to prioritize sleep more often.

For more info on sleep: Sleep Deprivation and Deficiency

If this was helpful, share it to your social medias and tag me:

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

People I mention:

• Instagram: @danny.matranga

• Skydive chat
• Simone Biles making a mental health statement
• My current workout routine and why
• Easy, simple, quick foods for the busy individual who's always on the go

Recipe I mention:

(makes 2 servings)

• Blend 1 cup water + 1 cup oats (I use old fashioned) + 1 cup liquid egg whites
• Refrigerate overnight
• Pour into microwavable dish and microwave for 5 minutes (option to add ingredients like banana, berries, cinnamon, etc)
• Based on desired consistency, keep microwaving for 1-2 minutes
• Add toppings
• I like to cut in half and place in separate containers
• Can be enjoyed hot or cold!

Let's connect on socials!

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

What is habit stacking? How can it help you in creating healthier habits and making them stick? How can it help you in your health and fitness journey? What (simple) steps need to be taken? 

In today's quick episode, I explain all of this plus give you an activity to take action on!

Instagram: @sophia_dawn41

Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba

Having the right mindset when beginning your health and fitness journey is a MUST. I share 3 mindset tips you need (with a bonus at the end) to help you reach your goals with more ease, more success, and more sustainability. 

Instagram: @sophia_dawn41

Instagram: @flowwiththegrowpodcast

Facebook: Sophia Dawn Nehlich-Arobba

A fun and inspiring conversation with special guest, Rachel Prairie!

Rachel is the Manager of Exercise Programming and Program Creator for Anytime Fitness (the largest fitness franchise on the planet). She creates the programs and workouts for trainers to execute at the club level and supports the trainers on culture, connection, education, and community. Rachel also has her own side hustle, Prairie Fitness, which is now evolving into heart-centered coaching + retreats.

In this episode, we discuss many topics within health and wellness:

• The importance of trainer and coach collaboration
• The importance and value of trainers and coaches
• Anytime Fitness Programming and what her process looks like when creating the workouts
• Functional training and full body workouts vs split workouts and when to do what type of training
• Importance of mindset to accelerate results
• Warmups
• Helping clients see results and helping them through challenges
• Habit stacking and small steps for lasting success
• Collective Wellness
• Oxygen Advantage Training + Trauma Informed Weight Lifting
• Strength training vs cardio and doing movement you love
• Mistakes as a trainer and what she learned
• Trainer tips/advice
• Health and fitness advice

Connect with Rachel:

• Instagram: @coachrachelprairie

Book she mentions:

• Breathe

Connect with me:

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

Adaptability is power. When something goes wrong or unexpected, respond with purpose. I get straight to the point with this episode in sharing the power of perspective when life throws you unexpected lemons... aka shit hits the fan... aka life throws you a curveball you didn't see comin. I also share 4 mindset hacks that you can take action on to start practicing this way of living.

Connect with me :

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