Flow with the Grow

Having a nighttime routine before going to bed not only has the power to relax your body and your mind that night, but it has the power to positively impact your next day.

Most of us have a million things on our mind + social media, and if we don't train our brain to relax before sleep, by the time our head hits the pillow, we can become so overwhelmed and anxious with our thoughts STILL going 100mph. We NEED a way to calm our brains. We NEED a calming, relaxing nighttime routine.

For me, practicing a nighttime routine has been a game changer in my overall health, attitude, and mindset, as well as setting me up for success for the next day.

I hope this episode inspires you to start one of your own. I share why you need one, a 3 step process to creating your own nighttime routine, and what my current routine is.

In the beginning I talk about a "Project Zero" challenge we are implementing at Anytime Fitness + I share 2 messages:

1. Surround yourself with like minded people
2. A question I was asked: "what motivates you to stay active?"

I also mention:

• Organifi
• Organifi Gold Pumpkin Spice
• Organifi Gold Chocolate

Connect with me here:

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

Having a nighttime routine before going to bed not only has the power to relax your body and your mind that night, but it has the power to positively impact your next day.

Most of us have a million things on our mind + social media, and if we don't train our brain to relax before sleep, by the time our head hits the pillow, we can become so overwhelmed and anxious with our thoughts STILL going 100mph. We NEED a way to calm our brains. We NEED a calming, relaxing nighttime routine.

For me, practicing a nighttime routine has been a game changer in my overall health, attitude, and mindset, as well as setting me up for success for the next day.

I hope this episode inspires you to start one of your own. I share why you need one, a 3 step process to creating your own nighttime routine, and what my current routine is.

In the beginning I talk about a "Project Zero" challenge we are implementing at Anytime Fitness + I share 2 messages:

1. Surround yourself with like minded people
2. A question I was asked: "what motivates you to stay active?"

I also mention:

• Organifi
• Organifi Gold Pumpkin Spice
• Organifi Gold Chocolate

Connect with me here:

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

I start this episode by sharing a life message: Own where you are right now and trust that where you are is right where you're suppose to be and meant to be. I challenge you to challenge yourself to challenge the norm (according to those around me) of getting married and having a family by age 30.....

Then, I share 5 fit tips.... small, seemingly insignificant but very impactful fitness tips that you can implement into your workouts.

These are tips and cues that you may have never thought of doing or been coached to do, however, they will make a big difference in helping you have more effective workouts and to maximize results.

I also mention:

1. Mind Pump
2. Hand Release Pushups : Pushup regressions/progressions

Connect with me here:

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

I start this episode by sharing a life message: Own where you are right now and trust that where you are is right where you're suppose to be and meant to be. I challenge you to challenge yourself to challenge the norm (according to those around me) of getting married and having a family by age 30.....

Then, I share 5 fit tips.... small, seemingly insignificant but very impactful fitness tips that you can implement into your workouts.

These are tips and cues that you may have never thought of doing or been coached to do, however, they will make a big difference in helping you have more effective workouts and to maximize results.

I also mention:

1. Mind Pump
2. Hand Release Pushups : Pushup regressions/progressions

Connect with me here:

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

In this episode, I share 8 actions that you can experiment with and implement in order to cultivate more joy and happiness RIGHT NOW.

I want to shift your mindset from "I need to FIND happiness" to "I AM happiness." Happiness and joy are with us at every moment and sometimes it just takes an effort in doing....

I also share two perspectives that stuck with me:

1. "We only have enough energy for today's worries... not future worries"

2. "Be like the moon and show up, no matter what phase you're in"

Connect with me here:

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

In this episode, I share 8 actions that you can experiment with and implement in order to cultivate more joy and happiness RIGHT NOW.

I want to shift your mindset from "I need to FIND happiness" to "I AM happiness." Happiness and joy are with us at every moment and sometimes it just takes an effort in doing....

I also share two perspectives that stuck with me:

1. "We only have enough energy for today's worries... not future worries"

2. "Be like the moon and show up, no matter what phase you're in"

Connect with me here:

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

"Post Vacation Blues"......

I use to think I was the only one who ever experienced feeling down after a vacation.

I use to think something was wrong with me for feeling that way.

Then one trip, while driving back from Wisconsin, I came to a realizaton....

If I KNOW that every single time when I come back from a trip feeling down, blah, and legit not wanting to do anything, then I should DO something about it.

I created a plan to prevent this from happening over and over again.

In this episode, I share with you a 4 step process that has helped me to not only fully overcome "post vacation blues," but to help reframe my thinking and emotions post vacation.

Connect with me here:

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

"Post Vacation Blues"......

I use to think I was the only one who ever experienced feeling down after a vacation.

I use to think something was wrong with me for feeling that way.

Then one trip, while driving back from Wisconsin, I came to a realizaton.... 

If I KNOW that every single time when I come back from a trip feeling down, blah, and legit not wanting to do anything, then I should DO something about it.

I created a plan to prevent this from happening over and over again.

In this episode, I share with you a 4 step process that has helped me to not only fully overcome "post vacation blues," but to help reframe my thinking and emotions post vacation.

Connect with me here:

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

An episode to empower you to disconnect completely to help you reconnect.

I share about my recent trip to North Carolina with the intention to reconnect to myself and disconnect from life, including social media. I explain what I discovered about what it means to me to "reconnect to myself" + ways you can disconnect completely even if you can't take a 5-7 day getaway trip.

I also mention The Fifth Agreement: A Practical Guide to Self-Mastery (Toltec Wisdom) by Don Miguel Ruiz and Don Jose Ruiz where I share 2 new perspectives that stood out:

1. A different perspective on the phrase, "Nobody's Perfect"

2. The power behind even your worst mistake, aka growth

Connect with me here:

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

An episode to empower you to disconnect completely to help you reconnect. 

I share about my recent trip to North Carolina with the intention to reconnect to myself and disconnect from life, including social media. I explain what I discovered about what it means to me to "reconnect to myself" + ways you can disconnect completely even if you can't take a 5-7 day getaway trip.

I also mention The Fifth Agreement: A Practical Guide to Self-Mastery (Toltec Wisdom) by Don Miguel Ruiz and Don Jose Ruiz where I share 2 new perspectives that stood out:

1. A different perspective on the phrase, "Nobody's Perfect"

2. The power behind even your worst mistake, aka growth

Connect with me here:

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