Flow with the Grow

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Flow with the Grow is a podcast created to inspire you to find the joy in your journey–in all its ups and downs. Sophia, your host, shares her relatable health, wellness, and self-development journey with you in hopes that you might relate and be able to flow and grow through yours. Her mission is to shift your perspective and provide actionable tips to help you align physically, mentally, emotionally and spiritually.

Sophia Dawn Nehlich-Arobba


    • Jan 2, 2024 LATEST EPISODE
    • weekly NEW EPISODES
    • 37m AVG DURATION
    • 188 EPISODES

    5 from 79 ratings Listeners of Flow with the Grow that love the show mention: sophia, optimism, fitness, positivity, flow, movement, cares, desire, situations, attitude, wait to listen, guidance, cannot wait, wait to see, spiritual, good job, great advice, health, improve, wait to hear.


    Ivy Insights

    The Flow with the Grow podcast is an incredible source of inspiration, guidance, and actionable tips for improving one's health and wellness. Hosted by Sophia, her passion for this podcast shines through in every episode. She is relatable, motivational, and open about her own experiences, which creates a genuine connection with listeners. The podcast covers all aspects of health and wellness, providing valuable information that can be applied to everyday life. Sophia's positive energy and enthusiasm are contagious, making each episode a powerful and uplifting experience.

    One of the best aspects of this podcast is Sophia's ability to speak directly to her audience and address their day-to-day challenges. Whether it's finding motivation, dealing with setbacks, or navigating personal growth, she offers practical advice that resonates with listeners. Her guidance is not only informative but also empowering, inspiring individuals to take control of their well-being. Additionally, Sophia's honesty and vulnerability create a safe space for listeners to relate to her experiences and feel understood.

    There really aren't any major drawbacks to The Flow with the Grow podcast. However, it would be great if there were more episodes released each week to keep up with the demand for Sophia's valuable insights and motivating words. Apart from that minor suggestion, the podcast consistently delivers high-quality content that leaves listeners feeling uplifted and motivated.

    In conclusion, The Flow with the Grow podcast is a powerful resource for anyone looking to improve their health and wellness. Sophia's passion, relatability, and practical advice make every episode impactful. It is evident that she genuinely cares about helping others on their journey towards well-being. This podcast has the potential to change lives through its inspiring messages of self-love, growth mindset, and embracing the flow of life. If you're seeking guidance in your own health and wellness journey or simply need a dose of positivity in your day-to-day life, this podcast is a must-listen.



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    Latest episodes from Flow with the Grow

    185: Flow with the Grow is taking a break! Here's why and what's to come...

    Play Episode Listen Later Jan 2, 2024 17:01


    It is NOT goodbye forever... it's see ya soon :) Thank you for being here

    184: Sobriety and CBD with Anndrea Traci

    Play Episode Listen Later Dec 19, 2023 73:00


    Topics covered: chronic illness to 4 years sober (and counting) why she decided to stop drinking alcohol what led her to CBD what is CBD? what is the difference between CBD and Hemp? benefits and misconceptions of CBD ...and more Connect with Anndrea: Instagram: @anndrea_traci Facebook: Anndrea Traci Connect with me: Instagram: @sophiadawn41 Facebook: Sophia Dawn Bassett

    183: [RE-RELEASE] 6 Tips For Enjoying Holiday Treats Without Restricting, Binging, and Guilt

    Play Episode Listen Later Dec 12, 2023 34:27


    RE-RELEASE: 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: sophiadawn41 Instagram: flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

    182: [RE-RELEASE] Seasonal Depression Part 2

    Play Episode Listen Later Dec 5, 2023 66:54


    RE-RELEASE 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: A motivation message to be okay with being sad some days 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  "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: sophiadawn41 Instagram: Flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

    181: [RE-RELEASE] Seasonal Depression Part 1

    Play Episode Listen Later Nov 28, 2023 45:44


    A re-release on an important and common topic! 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: @sophiadawn41 Facebook: Sophia Dawn Nehlich-Arobba

    180: 2 Tips for Finding Balance with Sweets and all the Food! (Holiday Series Part 3)

    Play Episode Listen Later Nov 21, 2023 14:14


    Connect with me on socials: Instagram: @sophiadawn41 Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com FREE COMMUNITY: Food Freedom and Muscle Building Solutions

    179: Using the Holiday Parties, Sweet Treats, and Food to Your Advantage (Holiday Series Part 2)

    Play Episode Listen Later Nov 14, 2023 11:52


    A new perspective on how you can use the holidays to your fat-loss / weight-loss goals... Connect with me on socials: Instagram: @sophiadawn41 Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com The small business I mention: Instagram: @cassidyrosecreative Website: www.cassidyrosecreative.com

    178: Stay on Track Through the Holidays With This One Tip (Holiday Series Part 1)

    Play Episode Listen Later Nov 7, 2023 16:32


    A simple way to stay on track during the holidays with your health and fitness goals Connect with me on socials: Instagram: @sophiadawn41 Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    177: Thai Massage, ADHD, POTs, & More with Beth Petersen of Unwind Bodywork

    Play Episode Listen Later Oct 31, 2023 69:56


    To learn more about Beth and Unwind Bodywork, visit their website at www.fallsunwind.com and @unwindbodywork on Instagram! For more information / to register for the Empowered for More 4-Week Wellness Journey, click HERE Connect with me on socials: Instagram: @sophiadawn41 Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  

    Fitness and Nutrition Tips for the Overwhelmed + Time-Constraint Tips & Mindset Hacks with Brandee of Bee Collective Wellness

    Play Episode Listen Later Oct 24, 2023 74:01


    SIGN UP FOR THE EMPOWERED FOR MORE 4 WEEK WELLNESS JOURNEY: Unlock the secrets to your hormones, ignite your health, and become empowered for more. Click HERE for more information and to sign up! Connect with Brandee: Instagram: @beecollectivewellness Website: https://www.beecollectivewellness.com/ Connect with me: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    175: Navigating Limiting Beliefs & Redirecting Your Negative Thought Patterns that Hold You Back To Go From Self-Sabotage To Self Transformation with Marli Sayler of Joy In Being

    Play Episode Listen Later Oct 17, 2023 67:46


    Connect with Marli: Website: https://www.joy-inbeing.com/ Instagram: @joy.inbeing Connect with me: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  To register for the FREE health and fitness workshop click HERE  

    174: [FITNESS] Where to Start When It Comes to Exercise (3 Steps) + How to Recognize Progress

    Play Episode Listen Later Oct 10, 2023 28:15


    Other episodes I mention: How to Overcome the Fear of Judgement 5 Tips to Go From Gym Anxiety to Gym Confident FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    [MINISODE] For When You Feel Like You're Not Where You Want To Be (Yet)

    Play Episode Listen Later Oct 3, 2023 6:05


    It can be easy to feel like we're behind in life or not where we want to be just yet, especially with social media. Listen to this as a reminder that we are all on our own unique path and pace, and no two paths will be the same. Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    172: Books and People to Know for Your Personal Growth

    Play Episode Listen Later Sep 26, 2023 35:48


    Books and people mentioned: You Are a Badass by Jen Sincero Mastering Your Mean Girl by Melissa Ambrosini A New Earth by Eckhart Tolle The Power of Now by Echkart Tolle The Universe Has Your Back by Gabrielle Bernstein #GirlBoss by Sophia Amoruso Emotional Detox by Sherianna Boyle The Subtel Art of Not Giving a F*ck by Mark Manson The Energy Bus by Jon Gordon Tony Robbins Mel Robbins Jay Shetty     Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    171: 5 Things To Look At When You're Not Losing Weight/Body Fat (And When Calories In Versus Calories Out Isn't Working)

    Play Episode Listen Later Sep 19, 2023 44:13


      GET THE DEUX DISCOUNT HERE or enter in the code "sophia10" at checkout for 10% off your entire order! Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    170: Relationship Update and Wedding Talk with Kiana Bassett

    Play Episode Listen Later Sep 12, 2023 70:12


    FOR THE ACORNS APP LINK CLICK HERE Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   

    169: Life Updates

    Play Episode Listen Later Sep 5, 2023 8:15


    Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    168: [MINISODE] A Message Post-Wedding Day

    Play Episode Listen Later Aug 29, 2023 6:46


    Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    Meet My Fiancé Part 3... The Real Reason We Met, Living Together, and More [RE-RELEASE]

    Play Episode Listen Later Aug 22, 2023 56:43


    Watch on YouTube: https://youtu.be/DBNyyNKscoE The episode I mention with our Officant: Astrology with Chamonix Get the Deux discount HERE (or make sure to put in the code "sophia10" at checkout) Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    166: Meet My Fiancé Part 2... Stories, Fights, and the Growth of Our Relationship [RE-RELEASE]

    Play Episode Listen Later Aug 15, 2023 71:51


    Listen to Part 1: Meet My Fiancé! :) Part 1... The Story of Our Beginning [RE-RELEASE] Watch on YouTube: https://youtu.be/xAUEIPArCZ0 Get the Deux discount HERE (or make sure to put in the code "sophia10" at checkout) Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    165: Meet My Fiancé! :) Part 1... The Story of Our Beginning [RE-RELEASE]

    Play Episode Listen Later Aug 8, 2023 91:45


    An unexpected and important new someone walked into my life and we're both here to share how it happened.... Watch the video version of Meet My Fiancé Part 1 (split into 3 different videos) video 1 video 2 video 3 Get the Deux discount HERE (or make sure to put in the code "sophia10" at checkout Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Our joint Instagram: @sophandki Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  

    Should You Start Tracking Your Food Intake? Where To Begin and Things to Think About

    Play Episode Listen Later Aug 1, 2023 27:00


    When a client asks if she needs to start tracking her meals, here's what I said what I'd encourage anyone to do who is new to tracking food or not sure where to even start! For the Macro episode I mention, click HERE GET THE DEUX DISCOUNT HERE or enter in the code "sophia10" at checkout for 10% off your entire order! Join the free Facebook group: Food Freedom and Muscle Building Solutions Connect on socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   

    Fixing Knee and Hip Pain

    Play Episode Listen Later Jul 25, 2023 22:30


    Foam Rolling IT Band: https://youtu.be/asigNf1sh-k  90/90 Mobility Drill: https://youtu.be/2uW-9KD5XOM Example of the Single Leg Stability exercise that is mentioned: https://youtu.be/9svtEV4vkp0 GET THE DEUX DISCOUNT HERE: www.eatdeux.com/discount/sophia10 (or put in the code "sophia10" at checkout) If you'd like to chat more about 1x1 training and coaching: https://forms.gle/L2GkGUVFuwNiz5vVA Socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    Boundaries, Domestic Abuse, Perspective, and Growth with Special Guest, Emily Pogue

    Play Episode Listen Later Jul 18, 2023 83:25


    Connect with Emily: Facebook: Emily Pogue www.EmilyPogue.com Connect with me: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    LIVE COACHING CALL with Client, Jennifer Anne - Handling a tough week

    Play Episode Listen Later Jul 11, 2023 30:41


    An unedited episode with my 1x1 client, Jennifer!  Jennifer's weekly check-in call was in a few hours when I received this text: "So I got absolutely nothing done this week in regards to physical health goals. But would still love to meet and talk with you about successes from the week, negatives from the week, and how to handle this type of week. SO when the spreadsheet looks blank, it's because it's blank." I thought this was a perfect opportunity to hit record on this conversation and let you hear how I tackle this type of situation to help a client move forward. --------------- I am now taking 1x1 online clients as well as 1x1 in person training clients who are local to the Sioux Falls, South Dakota area! If you're interested or would like to chat more about this: https://forms.gle/aeTRCQEzh9YnMx4g6 --------------- Connect on Socials: Instagram: @sophiadawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    How to Cut Body Fat by Eating More, The Power of Carbs and Rest Days, Macros vs Calories, Cardio, Mindset, & Bodybuilding... with 2019 IPE Pro Figure World Champion and Coach, Alicia Krzmarzick, and Kiana Basset [RE-RELEASE]

    Play Episode Listen Later Jul 4, 2023 88:37


    A re-release from one of the most downloaded episode on Flow with the Grow! Whether you are (or thinking about becoming) a bodybuilder competitor, or you're trying to lose weight/be healthier overall... this episode will provide many golden nuggets that you take into your health and fitness journey! To connect and/or work with Alicia: Instagram: @aliiciiamoniique To connect with Kiana and follow her journey: Instagram: @kibass12 To connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

    Missing Last Week's Episode and My Reaction When I Realized it, Post Vacation Blues, and The Power of Now to Help Us in Everyday Situations

    Play Episode Listen Later Jun 27, 2023 17:01


    Get the DEUX Discount HERE or type in the code "sophia10" at checkout  Connect with me on Socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   

    [MINISODE] Being Non-Productive IS Productive

    Play Episode Listen Later Jun 13, 2023 10:20


    Connect Socials:  Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Sophia Dawn Nehlich-Arobba

    A Transgender Journey with Special Guest, Arystan Jurgens

    Play Episode Listen Later Jun 6, 2023 67:27


    Arystan Jurgens is a proud transgender man who shares his experience through creative writing and by living as his most authentic self. His body may look a little different but that doesn't stop him from doing the things he loves.  Connect with Arystan on Instagram: @arystan.jurgens Arystan's medical recommendations: For HRT (Hormone Replacement Therapy): Dr. Link at Smiley's clinic in Minnesota (Dr. Kupris is another doctor at the clinic he knows of) For surgery: Park Nicollet Surgeon: Dr. James Kong   Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com    Get the Deux discount HERE or use code "Sophia10" at checkout

    A New Perspective For Your Health and Fitness Journey

    Play Episode Listen Later May 30, 2023 9:10


    DEUX DISCOUNT: https://www.eatdeux.com/discount/Sophia10 or enter code "Sophia10" at checkout for 10% off your entire order Connect on Social Media: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  Unlearn diet culture, simplify nutrition and fitness, and join the free community: Food Freedom and Muscle Building Solutions Apply to work with me 1:1 HERE

    Try This if You Want to Get to Bed Earlier, Get Better Sleep, and Have a More Positive Start to Your Day

    Play Episode Listen Later May 23, 2023 10:18


    DEUX DISCOUNT: https://www.eatdeux.com/discount/Sophia10 or enter code "Sophia10" at checkout for 10% off your entire order Connect on Social Media: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  Unlearn diet culture, simplify nutrition and fitness, and join the free community: Food Freedom and Muscle Building Solutions Apply to work with me 1:1 HERE

    ART & EMDR THERAPY [The biggest game changer in healing my relationship with food and my body]

    Play Episode Listen Later May 16, 2023 24:47


    Websites and publications referenced: https://acceleratedresolutiontherapy.com/what-is-art/ https://acceleratedresolutiontherapy.com/evidence-based/ https://www.webmd.com/mental-health/emdr-what-is-it GET DEUX DISCOUNT HERE Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com    Apply to work with me 1x1 HERE

    Postpartum Depression & Anxiety, Mental Health & Gut Health, Self-Care, Purpose in Pain, & More with Special Guest Danielle Emmons

    Play Episode Listen Later May 9, 2023 79:55


    Connect with Danielle on Instagram: @danielle_dietician Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    WOMEN'S HOLISTIC HEALTH: Hormone and Gut Health with Special Guest, Brandee Hommerding of Bee Collective Wellness

    Play Episode Listen Later May 2, 2023 64:20


    To learn more about Brandee and Bee Collective Wellness, visit www.beecollectivewellness.com Instagram: @beecollectivewellness -------------------------------------------- Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  Join the FREE Community: Food Freedom and Muscle Building Solutions Facebook Group

    The Importance of Chiropractic Care with Dr. Collin DeWitt of Kinesio Care Center

    Play Episode Listen Later Apr 25, 2023 40:14


    Learn more about Kinesio Care Center: www.kinesiocarecenter.com Follow them on Instagram: @kinesiocarecenter Follow them on Facebook: Kinesio Care Center ------------------------------------------------------- Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

    Bodybuilding, Eating Disorders, Identity, and More with Marlena Shoemaker

    Play Episode Listen Later Apr 18, 2023 98:09


    Marlena Shoemaker is a personal trainer currently living in North Carolina. Throughout her experiences in fitness, she has learned how to create a healthy relationship with exercise and food after struggling with disorder from a young age. Marlena emphasizes a "health before aesthetics" approach with her clients, and helps them find balance and sustainability in their fitness journeys. Connect with Marlena: Instagram: @marrmuscle Girl/Girl Apparel: www.girlgirlapparel.com Book she mentions: The Power of Now by Eckhart Tolle Podcasts she mentions: Grow or Die Time Under Tension Podcast ---------------------------------------------- Connect with me: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com To apply to be a guest on the Flow with the Grow podcast click HERE   

    [MINISODE] Perspective On What You Notice As Extraordinary

    Play Episode Listen Later Apr 11, 2023 6:49


    Free Facebook Group: Food Freedom and Muscle Building Solutions ---------------- Interested in working with me 1x1? Click HERE ---------------- Connect on Socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    5 FIT TIPS Series 3: Coaching Cues to Help You Have More Effective Workouts

    Play Episode Listen Later Apr 4, 2023 16:32


    5 FIT TIPS SERIES 1 5 FIT TIPS SERIES 2 If you have a stroy you'd like to share and want the opportunity to be a guest on the Flow with the Grow podcast, then please fill out the google form HERE and I will contact you! --------------- Interested in working with me 1x1? Click HERE --------------- Connect on Socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    A New Perspective in Fitness

    Play Episode Listen Later Mar 28, 2023 9:56


    If you have a story you'd like to share and want the opportunity to be a guest on the Flow with the Grow podcast, then please fill out the google form HERE and I will contact you. ------------ Interested in working with me 1x1? Click HERE ------------ Connect on Socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com     

    6 Exercises to Master FIRST If You Don't Know What to do for a Workout and you're new to fitness

    Play Episode Listen Later Mar 21, 2023 19:16


    Box Squat Incline Pushups Hip Hinge Lunge Glute Bridges Low Plank Prone Cobra FREE FACEBOOK COMMUNITY: Food Freedom and Muscle Building Solutions SOCIALS: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com

    2 Tips to Help You Reach Your Health and Fitness Goals Faster

    Play Episode Listen Later Mar 14, 2023 15:03


    Episode mentioned: The Magic of Manifestation with Dani Faust SOCIALS: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com Free Facebook Group: Food Freedom and Muscle Building Solutions

    Joy in your Journey

    Play Episode Listen Later Mar 7, 2023 8:46


    Taking it back to what this podcast was rooted in - finding the joy in your journey. If you resonate with this show I'd love for you to leave a review and 5 star rating. Please consider taking 1-2 minutes to do that. If you listen on Apple podcasts, you can easily leave a rating and review by scrolling down the show notes page, selecting a star rating, and tapping “Write a review.” ----- Have a question that you want answered on an upcoming episode of Flow with the Grow? You can submit it HERE ----- SOCIAL LINKS: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  Free Facebook Group: Food Freedom and Muscle Building Solutions

    A Tip For Getting Out of the All-or-Nothing Mindset

    Play Episode Listen Later Feb 28, 2023 8:37


    FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions INSTAGRAM: @sophia_dawn41 INSTAGRAM: @flowwiththegrowpodcast FACEBOOK: Sophia Dawn Nehlich-Arobba EMAIL: flowwiththegrowpodcast@gmail.com 

    4 Reasons the Scale is Actually Ruining Your Progress

    Play Episode Listen Later Feb 21, 2023 17:39


    Episode I mention on failure: Reframing Failure FREE FACEBOOK COMMUNITY: Food Freedom and Muscle Building Solutions Socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    [MINDSET] Self Love, Self Care

    Play Episode Listen Later Feb 14, 2023 13:08


    A new perspective on Day of Love day aka Valentine's Day. Self Reflection Journal/Company mentioned: We're Not Really Strangers Instagram account mentioned: @selfcareisforeveryone FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Connect with me on Social Media: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com  

    *MINISODE* For When Your New Year Goals Are Falling Off Track

    Play Episode Listen Later Feb 7, 2023 5:32


    FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    Tips on Simplifying Nutrition

    Play Episode Listen Later Jan 31, 2023 18:05


    FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions FREE MACRO CHEAT SHEET GUIDE SOCIALS: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   

    20 Unexpected Reasons to Exercise that Have Nothing to do with Weight Loss

    Play Episode Listen Later Jan 24, 2023 19:41


    FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions SOCIAL MEDIA: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    5 Tips to go from Gym Anxiety to Gym Confident (+ a pep talk)

    Play Episode Listen Later Jan 17, 2023 18:21


    I understand that the gym can be intimidating and can create anxiety, especially in the beginning of your fitness journey. In this episode, I share 5 tips that will help you take that anxiousness and turn it into confidence + a little pep talk from yours truly. FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions EPISODE 3: HOW TO OVERCOME THE FEAR OF JUDGEMENT Connect on socials: Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com   

    6 Tips on Getting Started and Sticking to Your 2023 Health and Fitness Goals

    Play Episode Listen Later Jan 10, 2023 14:41


    6 tips/approaches that set apart the ones who keep going and the ones who quit. These are my pesonal opinion based on experiences of myself, hundreds of clients that I've coached over the past 6 years, and seeing firthand what works for people and what doesn't. FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba Email: flowwiththegrowpodcast@gmail.com 

    [Fitness and Nutrition] 6 Things to Leave Behind in 2022

    Play Episode Listen Later Jan 3, 2023 16:53


    FREE FACEBOOK GROUP: Food Freedom and Muscle Building Solutions Instagram: @sophia_dawn41 Instagram: @flowwiththegrowpodcast Facebook: Sophia Dawn Nehlich-Arobba

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