Flow with the Grow

Often times, we (myself included) devalue or discredit short workouts. Maybe we feel they won't be beneficial?.... But I want to challenge this mindset and shift that perspective from thinking you need 1-2 hours for an effective workout, to thinking about HOW a 10-15 minute workout CAN benefit you.

I explain why and how these shorter workouts can benefit you: mentally, physically, behaviorally, and how they can actually help you avoid setbacks.

I share 3 types of workouts you can implement that will help you make the most out of your 10-15 minutes:

1. HIIT
   1. Pushups https://youtu.be/xQOpfilVWAY
   2. Prone Cobra https://youtu.be/0RAs3-Yx8oo
   3. Reverse Lunge/Split Squat https://youtu.be/3XDriUn0udo
   4. Low Plank https://youtu.be/EtO0CutfR8Y
2. MOBILITY
   1. Hip Stretch https://youtu.be/2uW-9KD5XOM
   2. Pigeon, Thread the Needle, Hi-Five, Ankle Wall Slide https://youtu.be/jGPyUYqgh0o
3. SKILL
   1. Squat
   2. Hip Hinge/Deadlift https://youtu.be/NLY_m5Jx_tE
   3. Turkish Get-Up/Get-Up Sit-Up https://youtu.be/xia-NN7XWoM
   4. Bear Hold/Bear Crawl https://youtu.be/AADhmd5chSM

CONNECT WITH ME:

• Instagram: sophia_dawn 41
• Instagram: flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba

I'm not saying I'm perfect with this by any means, but these 6 tips/tactics that have helped me to stay mindful in my healthy eating habits while not restricting my favorite holiday treats, not overeating on my favorite holiday treats, and not beating myself up for what I ate and how much I ate... because THAT is what I decided I wanted this year.

If you're someone who is in need of some guidance in having a healthier holiday season when it comes to indulging in your favorite holiday sweets, this episode is for you.

If you're someone who is wanting to make changes NOW and practice healthier behaviors through the holiday season, while still enjoying your favorite holiday treats, this episode is for you.

If you find yourself during the holidays in a cycle of: restricting, binging, being guilty, regretting... and just want to STOP that cycle, you may find some help tips and tactics in this episode.

If you want to truly enjoy the holiday treats without the binging, without the restricting, and without the guilt, this episode is for you.

2 nourishing food options I mentioned:

• Bee Loved Kitchen
• Daily Clean Food & Drink

Connect with me here:

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

You can practice self care at any moment in time. Sometimes it is an indulgence and an investment, and sometimes it's actually kind of boring and can show up in ways we never even realized that are simple, free, and still just as rejuvinating.

In today's episode, I share the importance of self care + ideas for how you can sprinkle in a little more self care throughout your day.

And here's the way I see it... The way I take care of myself, my being - mentally, physically, emotionally, spiritually, socially, personally... directly affects the effort I give in everything that I do in work, with relationships, and in helping other people.

I want to inspire you to raise YOUR self care lid FIRST so that you can better help those around you.

Recipe Blog I mentioned:

• Trampling Rose - Recipes and Writings From Small Town South Dakota

The One Sentence Journal I mentioned:

• The Happiness Project One-Sentence Journal: A Five Year Record

Nighttime Tea I mentioned:

• Gold Chocolate

Connect with me here:

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

In this episode, you are going to get to learn a little bit more about me! I wanted to share my story in pieces...chapters... as it pertains to my health and fitness journey: body image, body confidence, negative mindset/thought patterns, my relationship with food, fitness, and myself, and lessons I've learned along the way.

Today, I share when it all began, or at least from what I remember....

QUOTE: "Become a lifelong learner of yourself. You are your biggest life lesson."

Let's be real... drinking water is easy to do but also very easy NOT to do, yes?

And most of us probably KNOW that we SHOULD drink more water. But do you know WHY? And do you know HOW?

In today's episode, I share not only why it's important to drink water throughout the day, but also why it's important to drink water in the AM.... like one of the first things you do upon waking.

I share my tips for drinking more water + tips and ideas from my social media community...

Next, I need you to take action with the HOW... how will implement drinking more water? What positive triggers can you set for yourself to help you in actually working towards that goal of drinking more water?

Water info mentioned in the episode + additional resources:

• Infused Water Bottle
• Adding electrolytes
• Precision Nutrition - All About Drinking Water
• Precision Nutrition - All About Dehydration

Episodes mentioned:

• Seasonal Depression PART 2 with Ian Vizina
• Permission to Not Be Okay | 7 Lessons and 5 Actions

Connect with me here:

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

PART 2: An honest and REAL conversation with Ian Vizina....

A recap of what he shares about his experience with depression and how that has played into amplifying seasonal depression:

• What he's done to help depression/seasonal depression including habits, routines, triggers, education, seeking help and more
• The problem with male masculinity
• The strength in sharing emotions
• The importance of crying
• Why I don't experience seasonal depression/how I've avoided it
• His top 4 key takeaways
• What it means to him to "flow with the grow"

In the episode, before our conversation, I share 3 important messages:

1. A motivation message to be okay with being sad some days
2. The potential, powerful lessons and growing opportunities during this season of your life that your future self will be grateful for... if you are open to and intentionally look for these opportunities
3. "The more you know somebody, the better you can love them. Same goes with yourself." Message by We're Not Really Strangers

QUOTES:

"I have felt the strongest that I've ever been mentally and that I've ever been socially and even physically when I am open about it. I don't have to hide it. I'm not sitting there expending my energy holding something in because I've made it a point to just openly express it."

"Being open about it and talking with people about it has given me more personal strength."

"Let's develop a way to train your mind back into shape essentially. I just tried to find methods that would help me. Methods that would allow me to be a better person."

"I think that you live your fullest life if you experience every emotion."

"We lose our motivation for everything. And I think just starting with small little things... I think that's the best for people that are experiencing it..."

"...You might feel just a tiny bit better, but the goal is that the next winter, you feel that tiny bit better permanently."

"Don't resist your growth. Don't put the brakes on something if you start noticing a change because you don't necessarily know if that's positive or negative... your growing in some direction. Let it go. 2 months from now, that growth is going to be a completely different result."

Connect with me here:

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

As winter approaches for many, so does Seasonal Affective Disorder (SAD) AKA Seasonal Depression... And for some, it hits hard. If you can relate, then this episode is for you!

I share a few tips and perspectives to consider when you are navigating this time of your life. I also share the feedback I got from my social media community when asking if anyone struggles during the winter time with Seasonal Depression + what they do to help combat this. A lot of great (and new) tips and ideas were shared by real people who face this challenge day after day, year after year.

Other things mentioned in this episode:

• Redlin Art Center
• Happy Lamp
• Light Therapy Info

Life Messages shared in the beginning:

• Giving yourself MORE grace as it relates to health and fitness and "letting myself go"
• "Sometimes you're the toxic one. Read that again."
  • Quote by We're Not Really Strangers

Let's connect!

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

As winter approaches for many, so does Seasonal Affective Disorder (SAD) AKA Seasonal Depression... And for some, it hits hard. If you can relate, then this episode is for you!

I share a few tips and perspectives to consider when you are navigating this time of your life. I also share the feedback I got from my social media community when asking if anyone struggles during the winter time with Seasonal Depression + what they do to help combat this. A lot of great (and new) tips and ideas were shared by real people who face this challenge day after day, year after year.

Other things mentioned in this episode:

• Redlin Art Center
• Happy Lamp
• Light Therapy Info

Life Messages shared in the beginning:

• Giving yourself MORE grace as it relates to health and fitness and "letting myself go"
• "Sometimes you're the toxic one. Read that again."
  • Quote by We're Not Really Strangers

Let's connect!

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

A common goal (as well as a challenge) that I often hear, is eating more vegetables. And while I realize that nutrition is very individual, I wanted to share some general recommendations/tips for improving your nutrition.

If you WANT to incorporate more veggies into your diet but the struggle is real.... this episode is for you! I share my top 5 tips and tactics to squeezing in more greens and veggies into your day.

In the beginning, I share 4 messages ::

1. Female leadership empowerment/my voting views (I promise it's not a political talk)...
2. "When you complain about the mess you're in, you miss the miracle..."
3. "Live is lived forward but only understood backwards..."
4. Validation: Routines can and will change...

At about minute 19:16 is where I begin to talk about vegetables

Link to smoothie recipe I mention:

• Delicious Daily Greens Smoothie

Link to greens supplement I mention:

• Athletic Greens

Connect with me here:

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

A common goal (as well as a challenge) that I often hear, is eating more vegetables. And while I realize that nutrition is very individual, I wanted to share some general recommendations/tips for improving your nutrition.

If you WANT to incorporate more veggies into your diet but the struggle is real.... this episode is for you! I share my top 5 tips and tactics to squeezing in more greens and veggies into your day.

In the beginning, I share 4 messages ::

1. Female leadership empowerment/my voting views (I promise it's not a political talk)...
2. "When you complain about the mess you're in, you miss the miracle..."
3. "Live is lived forward but only understood backwards..."
4. Validation: Routines can and will change...

At about minute 19:16 is where I begin to talk about vegetables

Link to smoothie recipe I mention:

• Delicious Daily Greens Smoothie

Link to greens supplement I mention:

• Athletic Greens

Connect with me here:

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