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PODCAST

Grow the Good

Grow the Good, formerly The Sonya Looney Show, is your guide to continual personal growth, meaningful connections, and positive impact in the world. Challenge the idea that you are broken or need fixing. Instead, discover how to cultivate the good that already exists within you and amplify the strengths and potential you may not yet realize you have. Grounded in the science of positive psychology and guided by the pillars of purpose, vitality, resilience, hope, and connection, each episode is packed

health & fitness mental health

All Episodes

58:14

Being Wildly Well: Nutrition for Female Athletes with...

Grow the Good ·

2023/06/08

What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women through personal training, nutrition coaching, and fostering community for women athletes. In this episode, we'll explore the essential components of an effective nutrition plan designed to fuel female athletes during training, races, and outdoor activities. Whether you're just beginning your fitness journey or a seasoned athlete, our conversation has tons of

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32:33

How to Be a Better Communicator

Grow the Good ·

2023/06/01

I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener. As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication. In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset,

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59:48

Are You Taking Care of Your Brain with Dr. Edward...

Grow the Good ·

2023/05/26

When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecting it. It's sort of out of sight, out of mind... But in this week's podcast, hosted by Travis Macy, we talked to Dr. Edward Park, founder of NeuroReserve about the things we can do proactively to improve brain health and potentially delay cognitive decline. Dr. Park is the Founder and President of NeuroReserve with over 15 years of experience in the research and

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01:01:47

The Expectation Effect with Author David Robson

Grow the Good ·

2023/05/20

How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the expectation effect and how your expectations change how you physically and mentally react to various situations. David is the author of two books, the most recent, the main subject of this podcast - The Expectation Effect: How Your Mindset Can Transform Your Life. He also authored The Intelligence Trap in 2019. David graduated with a degree in

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01:03:11

Living with Gratitude with Adventurer Ryan Van Duzer

Grow the Good ·

2023/05/12

Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Colorado, finds himself more grateful every adventure he takes. In this episode, Sonya and Ryan talk about gratitude, stepping outside your comfort zone, the bike community, inspiring others, positivity and more. Ryan grew up in Colorado. He started as a runner and has learned to love the bike. He joined the Peace Corps and worked in Honduras for two

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55:36

Performance, Imperfect Preparation, and Flexibility...

Grow the Good ·

2023/05/06

Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children. Travis also happens to be a good friend of mine. You may have heard him on the podcasts we recorded

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01:02:37

Defining Happiness with Psychologist, Author and...

Grow the Good ·

2023/04/29

What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans when they’ve given you decades of disappointment? Sonya sat down with clinical psychologist, author and keynote speaker Jonah Paquette to get answers to all of these questions. Jonah specializes in the science of well-being and emotional fitness. He is the author of four books promoting those topics including Happily Ever After, Awestruck, The

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01:01:39

Reframing Our Mindset Around High Achievement and...

Grow the Good ·

2023/04/21

Dr. Zurita Ona (Dr. Z) is a licensed clinical psychologist who founded the East Bay Behavior Therapy Center where she runs an outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP). She is experienced in working with children, adolescents and adults with OCD, trauma, anxiety and emotional regulation problems. Her work is dedicated to helping clients get “unstuck” and living the life they want to live. She is the author of several books,

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01:00:57

Strength Training for Endurance Athletes with Dr....

Grow the Good ·

2023/04/14

Dr. Matt Smith, DC, CES, is a sports chiropractor, strength coach, and founder of EverAthlete - an online training, recovery, and injury rehabilitation platform for adventure athletes. Matt grew up in San Jose, California and received his doctorate at Palmer West Chiropractic College, graduating valedictorian of his class. He has spent the past 15 years in the fitness and injury rehabilitation field. During that time, he has served as a trusted rehab consultant and coach to professional athletes,

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01:01:06

How to Apply Effort, Energy, and Values to Thrive ...

Grow the Good ·

2023/04/08

Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. I spoke with Diana just over a year ago on my podcast about healthy striving and psychological flexibility. Diana is the host of the podcast Your Life in Process and co- author of ACT Daily Journal and works with organizations and individuals to develop psychological flexibility so that they can take wise action toward fulfilling and impactful lives

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01:01:38

Perspective Shifting from Hospice and Bikepacking the...

Grow the Good ·

2023/03/30

Jerry Kopack started his career in the corporate world. But at the age of 31, he completely shifted his career and opened a hospice in Colorado with his mom. The perspective-changing experience led him to begin traveling the world and open himself up to new opportunities. His biking adventures began in Africa and continued on to India, Nepal, Israel and more. He learned about the beauty of the world and of people and wrote about his journey in his new book The World Spins By. In this week’s

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20:46

Bonus Episode - Audiobook Excerpt from A Mile at a Time

Grow the Good ·

2023/03/25

Here is an excerpt from the audiobook, A Mile At a Time with Travis and Mark Macy. Below is the synopsis from Penguin Random House: In October 2018, Mark “Mace” Macy, sixty-four years old, was diagnosed with early-onset Alzheimer’s disease. Mace had spent thirty years competing in Colorado and around the world in ultra-endurance competitions and is one of the few people who have finished all eight Eco-Challenge events. Once diagnosed, Mace feared losing endurance, strength, and independence. Mace’s

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54:14

A Mile at a Time with Endurance Athletes Travis and...

Grow the Good ·

2023/03/24

Travis Macy is an ultra endurance athlete and coach. He’s the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I spoke with Travis on my podcast in January about his racing escapades, embracing training, redefining expectations throughout his career and his experience with his dad’s Alzheimers. This week, we brought him back with his dad, Mark “Mace” Macy, a 30-year veteran of ultra endurance competitions, who has continued to thrive

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37:30

Mastery is a Practice, Not a Destination

Grow the Good ·

2023/03/17

The word mastery is thrown around as a part of the vernacular, but have you ever paused to consider the true meaning of the word? What is mastery and what does it mean to pursue mastery? We often hear stories of people who are on the path to mastery. But, what does being on the path to mastery actually mean? Is it something you can attain? Why should you pursue mastery? Key Takeaways: What Is the definition of mastery? Mastery and goal-setting What Is deliberate practice? Mastery and flow

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59:09

How Training Your Respiratory System Boosts...

Grow the Good ·

2023/03/11

Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe. This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport. Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he

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53:58

Plant-Based on a Budget with Founder and Author Toni...

Grow the Good ·

2023/03/03

A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plant-Based on a Budget, Toni has done the research and perfected the ways to make your budget line up with healthy eating habits. Plant-Based on a Budget is a popular website and meal plan that provides the information you need to save money by eating vegetables. She’s the author of multiple books including the Plant-Based on a Budget cookbook and The Super Easy Vegan

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56:06

Courage and Work Ethic with Co-Founder of Bivo and...

Grow the Good ·

2023/02/24

How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic skier, saw this problem and used her product development expertise to design the first stainless steel bottle with a flow rate fit for cyclists, co-founding the company Bivo. Carina moved to Norway at age 16 to attend a ski academy, where she learned about her love for new cultures, languages and experiences. Through this experience and a job in

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01:00:02

Everything You Need to Know about Concussions with...

Grow the Good ·

2023/02/17

Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthopedic, concussion and vestibular physiotherapist to talk about what you need to know about concussions. Adam has a Masters of Science degree in Physical Therapy from McMaster University, followed by a fellowship with the Canadian Academy of Manipulative Physical Therapy. He is a certified concussion therapist - certified in several concussion

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01:08:10

Peak Performance Aging with NY Times Bestselling...

Grow the Good ·

2023/02/10

Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll get hurt" to avoid trying something new. But Steven Kotler says it's especially important to continue using mental and physical abilities as we age. Many people think aging is a long, slow rot, but research shows that our physical and mental skills do not have to decline over time. Our mindset towards aging is a key player in peak performance aging. Steven is a New York Times bestselling

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38:44

The Paradox of Expectations, Pressure, and Comparison...

Grow the Good ·

2023/02/02

Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate expectations that provide enough stimulus for motivation and performance, but also enough space for happiness and life satisfaction? In this week's podcast, Sonya deep dives into: The trajectory of expectations Expectations of ourselves Expectations FROM others Expectations OF others The pressure created from expectations The difference between goals and

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