What do you do when you hit that *inevitable* plateau? This episode was inspired by a previous client and a friend who told me she feels like she has hit a plateau in her workouts and isn't quite sure what to do. I share the suggestions I gave her in hopes that you'll be able to relate and apply in own your fitness journey when you feel like you've hit a plateau.

For more health, fitness, and life inspiration:

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

If you'd like to suggest a fitness/nutrition topic for an episode, email me at [email protected]

5 small fitness tips and coaching cues that will make big differnece!

If you haven't listened to series 1, I highly encourage you to do so as these are 5 different tips than the ones I talk about in this episode:

5 Fit Tips Series 1: Coaching Cues To Help You Have More Effective Workouts

A quick episode where I share my take on fruit!

Athletic Greens: www.athleticgreens.com/flow

Connect with me:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected]

This week's episode is with a long-time client (of 3-4 years) and friend, Kayla Johnson! We reflect on the previous few years of working together such as, fears when starting, what she's accomplished, and what this journey has been like for her!

Connect with Kayla:

• Instagram: @kaylamjohnson_23

Connect with me:

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

A reminder that I don't think can ever be said enough. If/when you feel this way, you're not alone and it's okay.

Click HERE for the proposal video

Connect with me on socials:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected]

In this episode, I talk about my go-to meal prep staples. These are the foods that I prep and/or have on hand each week to make meal prep easy. 

Let me know what you thought of this episode or if you have any other meal prep staples that you love by sending me a DM! Connect with me here:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected] 

If you struggle to hit your goals for protein intake, or eating enough protein in general, then this episode is for you! I give you some ideas and hacks to help you get more protein into your day as well as 2 easy and fun recipes that incorporates more protein!

Click HERE for the protein donut recipe

Click HERE for the chicken crust pizza recipe

Connect with me:

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected]

SOLO EPISODES ARE BAAAAAACK. And for the time being, I'm transitioning to nutrition based episodes!

I'm currently completing my Level 1 Nutrition Certification through the Nutritional Coaching Institute. I've learned a lot and am ready to apply what I've learned by sharing more in future episodes and working 1x1 with 5 people for 90 days, where I will then submit my final project to complete this certification. I still have a couple spots open... if you want to learn more, send me a message or email!

• Instagram: @sophia_dawn41
• Instagram: @flowwiththegrowpodcast
• Facebook: Sophia Dawn Nehlich-Arobba
• Email: [email protected]

Click HERE for your Athletic Greens special!

In today's episode, I share something that no one seems to be talking about or doing but is absolutely a game changer in the world of health, nutrition, fitness, losing weight, decreasing body fat. Let me know your thoughts on this one and/or any additional questions that may arise after listening!

Jay Fields, M.A. is an educator, coach and author who has taught the principles of embodied social and emotional intelligence to individuals and organizations for twenty years. Her approach to helping people have their own back at work and in life is grounded, playful, empathic and intelligent. Jay received her BA in Psychosocial Health and Human Movement from the College of William and Mary and her masters in Integral Transformative Education from Prescott College. She is the author of the book Teaching People, Not Poses and the Linkedin Learning courses Managing Your Emotions at Work and Practices for Regulating Your Nervous System and Reducing Stress. When not working with clients or facilitating trainings, you can find Jay riding her motorcycle with her sweetie in the mountains outside of Ojai, California where she lives.

In this epiosde, Jay and I have a very authentic and curious conversation around regulating emotions and our nervous system, what that means, the importance of doing so, and tactical things you can do starting right now to help you regulate your emotions and your nervous system!

Connect with Jay and learn more about her group coaching program:

• Website: https://jay-fields.com/
• Group coaching program, Yours Truly: https://jay-fields.com/yours-truly
• Linkedin Learning Courses: https://jay-fields.com/courses
• Linkedin profile: https://www.linkedin.com/in/jayfields1/

Connect with me:

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

Athletic Greens Parternship:

• www.athleticgreens.com/flow

Today I bring on special guest and new friend, Nick Nichols! It was such a fun episode learning about art therapy and actually doing an art therapy session with him! Follow along on YouTube for the visual of my beautiful art!

Nickolas Nichols has been coaching and healing others for a better half of a decade. In his 20’s he was a collegiate athlete and team leader. He received his undergraduate and masters degree from Seton Hill University. While he is originally from Pennsylvania, Nick relocated to Virginia Beach, Virginia in 2014 and now refers to it as home. He later began his career as a Licensed Marriage and Family Therapist. Nick has worked in the mental health field since 2012. During this time he has gained exceptional experience in acute psychiatric and residential placement facilities along with intensive in home and outpatient therapy services. He also acquired various unparalled experience in the mental health field, military community and inner workings of family systems. Nick is widely known for his specialized training in art therapy, play therapy, sand tray therapy and marriage therapy. He specializes in Human Needs Psychology. He is continuing his studies through the Robbins-Madanes Training Program. As a seasoned Marriage and Family Therapist and Life Coach, he is passionate about advancing human potential and breaking through mental limitations. 

Connect with Nick:

• Website: https://www.leaveyourmarklifecoaching.com/
• Instagram: @leaveyourmark1107

Connect with me:

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