Flow with the Grow

When lifting weights or performing any movement within exercise, going faster is NOT always better...

In this episode, I share five reasons why.

By slowing down, you are missing out on SO MUCH opportunity for getting the most out of that exercise and you will reap greater rewards and results in the long run.

Let's connect!

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

Although I was never diagnosed with an ED, I wanted to share my experiences around ED behaviors, raise awareness, and talk about a few misconceptions.

But first.... you'll meet one of the cutest humans on this planet (he's my nephew so I'm biased)

Let's connect!

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

We're always thinking about things that we need to do differently or need to change about our bodies, aren't we?? We don't stop and take the time, or a moment even, to reflect on the ability of our bodies. To intentionally tune out the negative noise and tune into being proud of what we've built, or are building.

Thinking negatively and focusing on what we hate is the easy way out. Thinking positively and focusing on what we love is the challenge.... but what if you did that more often? What if it became a daily practice? How much more love would you begin to have for yourself and your home... aka your body... ?

This is a quick episode to give you some quick words of inspiration and encouragement about a practice that is neglected but important. Please keep this in mind as you go about your health and fitness journey.

Connect with me here and say hello!

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

Weights vs cardio... a topic that I am super passionate about. And if your goal is to change the shape of your body, lose body fat, gain muscle for a leaner body, then this episode is for you!

In this episode, I talk about:

• Why cardio is not THE WAY to fat loss, especially long term
• Benefits of each
• 3 Types of cardio
• How weightlifting can benefit your cardio
• How you can incorporate cardio more effectively and efficiently
• 6 key takeaways

EXAMPLES to incorporate cardio more effectively:

1. 12 minute HIIT after weightlifting
   1. AMRAP (As Many Rounds As Possible)
   2. Tabata (Work/Rest... ex. 30 seconds work/15 seconds rest)
   3. Burnout (Do exercise as hard as you can until start to lose form or need break, rest to bring heart rate down, start again)
2. RTC (Resistance Training Cardio)
3. 10-20 minutes LISS after weightlifting
   1. Walking
   2. Elliptical
   3. Bike
   4. Stair climber
4. Interweave bursts of cardio-based exercises throughout workout

EXAMPLE WORKOUT/EXERCISES:

1. Squats
2. Deadlift
3. Pushups
4. Row
5. Overhead shoulder press
6. Ropes
7. Cardio machine (like airdyne, row machine, stair climber, jacobs ladder, etc)
8. Plank

*These exercises can be bodyweight or with light weights (dumbbells, kettlebells, barbells interchangeable)

Connect with me here:

• Instagram: sophia_dawn41
• Instagram: flowwiththegrowpodcast
• www.facebook.com/sophiadawn41

A FUN conversation with the intelligent, beautiful, and hard working woman behind (one of my fav healthy eating restaurants), Daily Clean Food and Drink, AND my good friend, Shaley Bolks.

Here's what we chat about::

• Who she is/what she does
• The journey of Daily and what's to come
• Entrepreneurship
• Diners, Drive-Ins, and Dives
  • Episode airing Feb 12 at 8pm CST

Learn more about Daily + Socials:

• Website: https://dailycleanfood.com/
• Instagram: dailycleanfoodanddrink
• Facebook: Daily Clean Food & Drink
• Instagram: shaleyraeb

Let's Connect!

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

Today I share my experience with my decision to give up drinking alcohol in the year 2020.

I chat about:

• The fear I had prior to making the commitment
• The why
• The how... how I was able to follow through
• Challenges I faced and how I handled them
• 8 tips to consider if you're wanting to give up alcohol for a year or a certain amount of time
• What I learned
• Answering the question, "Are you gonna drink in 2021?"

Let's connect! ::

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

In today's episode I pick the brain of a Certified Precision Nutrition Coach... Nicole Malone of Dark Horse Nutrition LLC. She shares a little bit about her story with losing 30+ pounds and keeping it off, a few common misconceptions (what the word "diet" actually means, fasting, and metabolism), and answers some of your questions surrounding nutrition!

*What is a Precision Nutrition Coach?

*What are the differences between a certified nutrition coach and a nutritionist/dietician?

*What is the difference between nutrition and diet?

*Dealing with vegetables that kill your gut

*What would be a good source of carbs for breakfast before a workout?

*Fasting misconceptions, fasted cardio, fasting as a vehicle for weight loss

*What are some sources of protein, besides meat and eggs?

*Meal replacement smoothies

*Cheat days/cheat meals

*Options for if you dislike grocery shopping

*The importance of meat quality

*How do I quit carbs? Especially when it's all I crave?

*How do I eat less sugar without depriving myself?

*Eating too fast and then wanting something sweet

*Are daily vitamins encouraged?

*What to do if you're crunched for time with not a lot of time to eat? (Go Bag)

*Metabolism + misconceptions

*Tips for staying consistent

*Starting with small changes and playing the long game

Connect with Nicole:

• Sneaky Fit Podcast
• Dark Horse Nutrition LLC
• Instagram: sneaky.fit
• Facebook: Dark Horse Nutrition LLC

Connect with me:

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

YouTube Video version:

• https://youtu.be/we6zDj_CuVs

A conversation around MINDSET: We talk about what he does as a Mindset Coach, how he's helped change people's mindsets and therefore their lives. We talk about how our minds can hold us back or propel us forward as well as how we can change our mindset to help us live to our full potential. He shares a few practical tips and analogies, which are included in his new book, "Let It Go: How to Stop Your Past Ruining Your Future"

David is a speaker, coach and author. His passion is to help people all over the world to start loving and believing in themselves. He believes that "if we can let go of things that we have stored in our mental backpack", our life can start changing.

Connect with David:

• Instagram: david_rahman
• https://www.david-rahman.com/

Buy his book here:

• Let It Go... How to Stop Your Past Ruining Your Future

Connect with me:

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

YouTube video version:

• https://youtu.be/TtFftAx4dAI

In this episode, I share my top 5 tips for helping you not only achieve your 2021 health and fitness goals, but help you make them stick for life.

Connect with me:

• Instagram: sophia_dawn41
• Instagram: flowwiththegrowpodcastFacebook: Sophia Dawn Nehlich-Arobba

In this episode, I share my personal reflections and lessons from 2020 as well as what I'm focusing on for 2021...

2020: 6 Lessons/Reflections:

1. I don't need alcohol to have fun + boost confidence
2. Mental health is just as important as physical health (not only for myself but being a vocal advocate)
3. Owning my worth + speaking my worth: "I deserve the best. I deserve all good things that come my way"
4. How to launch a podcast
5. I only have enough energy for right now. I only have enough energy to worry about right now... not what might be in the future
6. Stepped into my own confidence, truly living me, and really let go of what others thought of me

We're Not Really Strangers Quote:

• "Be intentional with who and what you carry into 2021"

2021: 3 Focus Points

1. Stay in my own lane. Focus on keeping my eyes forward and on my own path
2. Finish E-book or create video based workouts
3. Stop replaying past scenarios/situations in my head as to what could have been different with a difference choice

Connect with me:

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