Flow with the Grow

In this episode, I provide 6 quick and simple tips that you can implement right now, today, that will easily move you forward in your health and fitness journey.

Choose 1 (or more) you can focus on and be more aware of every single day to build healthier habits... commit to this small change for at least a week and notice the difference!

Connect with me here:

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

In this episode, I provide 6 quick and simple tips that you can implement right now, today, that will easily move you forward in your health and fitness journey.

Choose 1 (or more) you can focus on and be more aware of every single day to build healthier habits... commit to this small change for at least a week and notice the difference!

Connect with me here:

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

Do you hate when unexpected, unplanned events pop up into your day? Frustrated and annoyed that your schedule has now been completely thrown off and you feel frustrated and annoyed?

Because same...

In today's episode, I share my 4 step process for turning those unexpected events into purposeful opportunities. I share how I have adapted to these frustrating, annoying situations and how I've been able to truly accept unplanned moments with a more positive attitude.

Do you hate when unexpected, unplanned events pop up into your day? Frustrated and annoyed that your schedule has now been completely thrown off and you feel frustrated and annoyed?

Because same...

In today's episode, I share my 4 step process for turning those unexpected events into purposeful opportunities. I share how I have adapted to these frustrating, annoying situations and how I've been able to truly accept unplanned moments with a more positive attitude.

A conversation on all things health, fitness, and personal development with Master Trainer, Manager, and Certified Brain Trainer of Anytime Fitness Piqua, Ohio.... Adam Ortman

Here's what we talk about:

• A piece of his story: who he is and how he got started on his own health and fitness journey
• Why he does what he does
• His journey to Anytime Fitness
• Motivation
• "Mastermind" - what it is and why create it
• Work life balance
• Personal development and why it's important
• Morning routine
• The importance of recharging
• Top game changing personal development tools and books
• Oura Ring: what it is and how it helps
• Importance of sleep vs sacrificing sleep for workouts
• Building better brain health

He also mentions:

• A Vision Board
• As a Man Thinketh by James Allen
• The Alchemist by Paulo Coelho
• Oura Ring

Connect with Adam:

• Facebook: Anytime Fitness of Piqua, Ohio

Connect with me:

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

A conversation on all things health, fitness, and personal development with Master Trainer, Manager, and Certified Brain Trainer of Anytime Fitness Piqua, Ohio.... Adam Ortman

Here's what we talk about:

• A piece of his story: who he is and how he got started on his own health and fitness journey
• Why he does what he does
• His journey to Anytime Fitness
• Motivation
• "Mastermind" - what it is and why create it
• Work life balance
• Personal development and why it's important 
• Morning routine 
• The importance of recharging 
• Top game changing personal development tools and books
• Oura Ring: what it is and how it helps
• Importance of sleep vs sacrificing sleep for workouts
• Building better brain health

He also mentions:

• A Vision Board
• As a Man Thinketh by James Allen
• The Alchemist by Paulo Coelho
• Oura Ring

Connect with Adam:

• Facebook: Anytime Fitness of Piqua, Ohio

Connect with me:

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

In today's episode, I talk about my current challenges with anxiety and binge eating + the start of my therapy journey.

I share:

• Anxiety: How it's showing up in my life, what I'm doing to improve it when it shows up, and responses from other people who have anxiety
• Binge Eating: My current binge eating and yo-yo cycle I am working to overcome
• Therapy: Why I started therapy and why I felt the need to share this part of my life with you + I give two exercises that are helping me when negative self talk arises in my mind surrounding body image
• In the beginning I talk about Chadwick Boseman's death + a reminder on kindness

Connect with me here:

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

In today's episode, I talk about my current challenges with anxiety and binge eating + the start of my therapy journey.

I share:

• Anxiety: How it's showing up in my life, what I'm doing to improve it when it shows up, and responses from other people who have anxiety
• Binge Eating: My current binge eating and yo-yo cycle I am working to overcome
• Therapy: Why I started therapy and why I felt the need to share this part of my life with you + I give two exercises that are helping me when negative self talk arises in my mind surrounding body image
• In the beginning I talk about Chadwick Boseman's death + a reminder on kindness

Connect with me here:

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

This episode will share:

• Why strength training is important
• How functional fitness transfers over into your daily life, making your day to day tasks easier
• Why full body workouts will get you more effective results in your health and fitness goals
• The four basic movement patterns
• Strength training myths (especially for my female friends out there!)

More muscle = higher metabolism. Higher metabolism = higher rate of burning body fat. In order to gain muscle and increase your metabolism, you must start incorporating strength training...aka lifting weights.

And if your goal is to change the shape of your body, do more hiking, play with your kids/grandkids, be able to get up and down off the floor easier, not be as winded walking upstairs, improve your balance and coordination, improve core stability and strength, etc.... strength training, functional fitness, and full body workouts will help you in accomplishing these goals -- not steady training, not winging your workouts, not the machines, and certainly not hours of cardio.

I also mention Episode 4: How to Overcome the Fear of Judgement

Connect with me here:

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

This episode will share:

• Why strength training is important
• How functional fitness transfers over into your daily life, making your day to day tasks easier
• Why full body workouts will get you more effective results in your health and fitness goals
• The four basic movement patterns
• Strength training myths (especially for my female friends out there!)

More muscle = higher metabolism. Higher metabolism = higher rate of burning body fat. In order to gain muscle and increase your metabolism, you must start incorporating strength training...aka lifting weights.

And if your goal is to change the shape of your body, do more hiking, play with your kids/grandkids, be able to get up and down off the floor easier, not be as winded walking upstairs, improve your balance and coordination, improve core stability and strength, etc.... strength training, functional fitness, and full body workouts will help you in accomplishing these goals -- not steady training, not winging your workouts, not the machines, and certainly not hours of cardio.

I also mention Episode 4: How to Overcome the Fear of Judgement

Connect with me here:

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