Flow with the Grow

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

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