Flow with the Grow

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

Episode overview:

• An off, funk-filled day
  • How I handled the day and what I did to prepare for the next day
• Overview/main takeaways from a Leadership conference I attended with Tamien Dystart and Keynote Speaker, John Maxwell
• How to take notes more effectively
• Leadership books I've read and recommend:
  • The 21 Irrefutable Laws of Leadership by John Maxwell
  • How Successful People Think by John Maxwell
  • Developing the Leader Within You by John Maxwell
  • Tribal Leadership by Dave Logan, John King, and Halee Fischer-Wright
  • Extreme Ownership by Jocko Willink and Leif Babin
  • The Dichotomy of Leadership by Jocko Willink and Leif Babin

Connect with me here:

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

An inspiring, value filled episode with Taylor Arco. Taylor is a certified Life Coach and future Marriage and Family Therapist.

Here's what we talked about:

• Therapy vs life coaching and when to know what route to go

• Therapy as preventative care

• "How do you stay motivated to keep moving forward when it feels like the whole world is against you?"

• "How to be more confident in doing things and crushing goals that are out of your comfort zone and tips, other than just do it?"

• "How do you find what you're supposed to be doing like in life?"

• Getting out of a negative mindset/thought pattern

• Having a perfectionist mindset

• Forming habits and making them stick

• 2 week relationship check in

• Financial / investments tips

• Every day tips for mental health

• Boundaries to protect your mental health

Connect with Taylor:

• Instagram: @taylorarco
• Website: www.taylorarco.com

Connect with me:

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

An episode to celebrate and reflect on year 1 of Flow with the Grow! I share a few things I am proud of, a couple hardships along the way, my goals for year 2, tips/advice to keep in mind if you have a passion project you've been wanting to start, and details of a giveaway to celebrate....

*GIVEAWAY DETAILS*

1. Screenshot your favorite episode
2. Post to social media stories or as a post and tag: @sophia_dawn41 on Instagram and/or Sophia Dawn Nehlich-Arobba on Facebook
3. You have 4 possible entries when sharing the screenshot:
   1. Instagram stories
   2. Instagram post
   3. Facebook stories
   4. Facebook post

Prize: A Wellness/Flow with the Grow Package:

• Bluetooth Speaker
• Daily Clean Food and Drink Gift Card
• David Rahman's book, "Let It Go"
• Flow with the Grow branded Yeti
• Massage gift card
• and more!

Joe Rinaldi is a Physical Therapist, a Performance Coach, and, above all, a Human Being trying to make the world a better place. In this episode, Joe shares one of his biggest struggles in life... being born with a genetic eye condition called Best Disease. He shares how this struggle is a gift and that what he's lost in sight, he has gained in vision.

"Struggle is the stimulus for strength and adversity is the opportunity for growth." - Joe Rinaldi

A must listen for a dose of inspiration, new perspective, and some possible laughs....

Connect with Joe:

Website: https://joerinaldi.blog/home/

The Pursuit Podcast: https://joerinaldi.blog/item/podcast/

Instagram: @joerinaldi.dpt

Connect with me:

Instagram: @sophia_dawn41

Facebook: Sophia Dawn Nehlich-Arobba

A fun fact, new tattoo adventures + their meanings, airplane crying, and what it means to me to "flow with the grow" + a little about how I came up with the title for this show.

Tattoo website I mention:

• Crow in Ascension Website

Episode I mention:

• 4 Steps to Overcoming Post Vacation Blues

SOCIAL MEDIA LINKS:

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

A story about a boudoir photo posted + my opinion and response to the story

SOCIAL MEDIA:

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