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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

01:06:38

How to Stay Grounded while Striving for More with...

Grow the Good ·

2021/11/18

Most of us try to balance the act of doing and the feeling of being in our lives. We ask ourselves questions like, "How can I work hard and have success without burning out? What do I need to do to feel fulfilled while striving for improvement?" Brad Stulberg, author of the bestselling author of the new book, The Practice of Groundedness, and also Peak Performance regularly researches, writes, and coaches on the many elements of health, well-being, and sustainable performance. And today, he

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01:04:24

How Getting Plant-Curious Changes Lives with Planted...

Grow the Good ·

2021/11/12

Sonya has been committed to a plant-based diet for almost a decade. Her interest in and passion for the benefits of plant-based eating has led her to connect to those equally committed to the space. Cue this week’s episode with Stevan Mirkovich - owner of Planted Expo, a trade show, platform and network to connect Canadians to local vegan and plant-based businesses. Sonya will be speaking at Planted Expo this weekend and had a chance to speak with Stevan leading up to the event. Stevan is a

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39:20

All About My Second Pregnancy at 20 Weeks

Grow the Good ·

2021/11/05

This week, Sonya gets personal and talks about all the details of her second pregnancy. She shares her experience from the first 20 weeks and some of the lessons she learned from her first pregnancy with her son. Key Takeaways: Why we decided to have a baby now Early pregnancy experience with a SURPRISE My biggest lesson as a parent Knowing when to trust your doctor How self-compassion and acceptance are helping me I’m okay if I am not achieving

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01:03:46

Motivation and Inspiration with Runner and Podcast...

Grow the Good ·

2021/10/28

After first connecting on Twitter, Sonya was interviewed on Lindsey Hein’s podcast “I’ll Have Another with Lindsey Hein,” where she talks with motivating and inspiring runners. Lindsey aims to inspire and refresh listeners in her conversations with runners of all levels, from your everyday runner to Olympic athletes. Lindsey is an RRCA Certified Running Coach and coaches runners, writing personalized training plans for all distances - 5K to marathon distances. Lindsey also founded her own

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01:01:34

How to Build Confidence and Self-Belief with Dre Baldwin

Grow the Good ·

2021/10/22

Dre Baldwin went from playing NCAA D3 basketball to a nine-year basketball pro. His path to the highest level fo the sport required a level of discipline and toughness that drove him to build his “Work On Your Game” brand to share those tenets with a wider audience. He is now a full-time entrepreneur who has authored 29 books and participated in TEDxTalks about discipline, confidence, mental toughness and personal initiative. He’s active on YouTube and has a daily Work On Your Game Podcast.

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01:02:11

Refuting The Motherhood Penalty with &Mother's Molly...

Grow the Good ·

2021/10/15

It IS possible to thrive in motherhood and your career! This is the message that Molly Dickens, co-founder of &Mother actively promotes. &Mother’s vision is a culture where motherhood is not a limiting factor in how women succeed professionally or personally, and where women can openly express their needs and receive support without retribution. It is a working world where mothers are supported as leaders and sought after as employees. Where the value of mothers in the workforce has become

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23:59

The Key to Peak Performance

Grow the Good ·

2021/10/08

I've spent well over a decade focusing on peak performance- both athletically in my quest to become one of the world's best endurance mountain bikers, but also in business and brainpower. I used to think the key to peak performance was the focus on mastery: putting in the work to acquire the skills and wisdom to be a top performer in a given area. While mastery and work ethic are certainly key components to peak performance, I have learned that there are multiple foundations upon which peak

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57:55

Get Your Sports Nutrition Dialed + Biomarkers with...

Grow the Good ·

2021/10/01

As an endurance athlete, nutrition is a critical piece of success. In this week’s podcast, Sonya sat down with Stevie Lyn Smith, a Registered Dietitian and avid endurance athlete, to talk all things sports nutrition. Stevie Lyn is a sports nutrition specialist, marathon runner, Ironman triathlete and adventurer. She knows a thing or two about preparing your body for an endurance event. She founded Stevie Lyn Smith Nutrition Wellness Consulting, PC, and writes for the wellness company,

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57:04

Tackling Enjoyment Over Achievement with Tina Muir

Grow the Good ·

2021/09/24

What happens when you start running for fun instead of a finish line? In this week’s podcast, Sonya sat down with Tina Muir, CEO of Running for Real, an incredible podcast and the largest global community of socially engaged runners, and talked about learning how to run for enjoyment instead of recognition. Tina hosts the Running for Real Podcast, a collection of podcasts about running, the climate emergency and social justice. She also co-hosts Running Realized with Knox Robinson, exploring

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56:46

Getting Vulnerable with Mindset Coach Polly Bateman

Grow the Good ·

2021/09/17

Mindset and performance coach Polly Bateman works with clients to recognize negative patterns in behavior and barriers they reinforce for themselves. By facilitating a shift in mindset, Polly helps her clients progress in life to become more fulfilled and happy. Polly believes that we’re our own problem and solution and that everything we need to lead a fulfilling, productive, and happy life is within us. It’s just a matter of moving past our self-imposed limits. Sonya and Polly talk about

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58:59

Becoming a New Mom and Mountain Bike Racing with...

Grow the Good ·

2021/09/10

Catharine Pendrel, a three-time Olympian and 2016 Bronze medalist mountain biker, became a new mom this year. In this episode, Sonya and Catharine discuss training during pregnancy, process-oriented goals, overcoming adversity during the pandemic, and more. Pendrel grew up riding horses and later bicycles in Canada. In addition to her Olympic appearances, she has two World Championship titles for Canada and 40 World Cup podium finishes. She lives and trains in Kamloops, British Columbia, and races

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20:58

Using Stress as Positive Fuel for Your Mind and Body

Grow the Good ·

2021/09/02

How do you feel in your body when you hear the word stress? I'll give you a second to tune in. We spend so much time trying to avoid stress, but what would happen if we leaned into it? What would happen if we allowed ourselves to feel it? How we relate to stress is important to making it work for us in a positive way. Oftentimes, we view stress as a constricting, negative input that we associate with feelings of overwhelm and feelings of being unsettled. Stress can certainly create those feelings

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01:05:24

How to Stay Safe During Outdoor Adventures with...

Grow the Good ·

2021/08/27

Experiencing the outdoors in Canada is a must. The gorgeous landscape is prime for all kinds of outdoor activities. But the terrain can be tricky, so It’s important to make sure you’re informed, aware and safe when enjoying nature. That’s where AdventureSmart comes in. AdventureSmart is a national program dedicated to encouraging Canadians and its visitors to “get informed and go outdoors,” and offers educational programs, community outreach and special events to help reduce the number (and

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56:46

Subtracting with Professor Leidy Klotz

Grow the Good ·

2021/08/20

Leidy Klotz is a professor at the University of Virginia, studying how we transform things from how they are to how we want them to be. He co-founded and co-directs the Convergent Behavioral Science Initiative (CBSI) at the University of Virginia. CBSI works to address climate change, systemic inequality, and other issues that combine the understanding of human behavior and the systems that this behavior creates. He has also authored over 80 research articles and has appeared in Nature and Science,

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01:02:43

Lifestyle Medicine with Endurance Athlete and...

Grow the Good ·

2021/08/13

Have you heard of Lifestyle Medicine before? Lifestyle Medicine focuses on chronic disease prevention and possibly chronic disease reversal - things like high blood pressure, high cholesterol and diabetes. Lifestyle medicine uses six pillars in order to help patients and individuals optimize their health. The six pillars include: nutrition, movement, sleep, avoidance of risky behaviors, managing stress, and role of social connection. We dive into these topics and more with Dr. Melissa Sundermann,

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15:37

6 Ways to Overcome Negative Thoughts by Identifying...

Grow the Good ·

2021/08/06

Picture this- you just gave a presentation on a topic you're proud of... the hours of preparation and practice that went into creating the presentation, the nerves you had to overcome to stand up and actually give the presentation, and the relief of having it done. In some cases, maybe you felt that generally it well overall. If you tend to be more self-critical, maybe you're focused on the one thing that didn't go well instead of the hundreds of things that did go well. Let's take it a step

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58:58

How to Up Your Game and Training Plan with Sufferfest...

Grow the Good ·

2021/07/30

Neal Henderson doesn’t believe FTP-based workouts are enough to train effectively. So what should you do instead? Coach Neal relies on 4-D Power. Want to learn more about what this looks like? Take a listen to this podcast! Neal Henderson began coaching endurance sport athletes in the early 1990’s and founded APEX Coaching in 1999. He has coached several national champions, multiple world champions, and several Olympians. Neal raced triathlon professionally from 2000-2003. He is an Elite USA

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52:01

Plant-Based Nutrition and 8020 Plants with CEO Matt...

Grow the Good ·

2021/07/22

We’re big fans of NoMeatAthlete on this show. Sonya recently had the chance to interview No Meat Athlete Founder Matt Frazier (you can listen here) and this week, she sat down with CEO Matt Tullman. Not only is Matt the CEO of NoMeatAthlete, he’s also the co-founder and CEO of 80/20 Plants, Complement, and Plant Bites. His career focus is nutrition-first health companies and driving the movement for plant-based lifestyles. Prior to his nutrition-based companies, Matt founded The Digital Education

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53:35

Maximizing Opportunity in Any Situation with Olympian...

Grow the Good ·

2021/07/16

How do you prepare for an Olympics thats already been postponed and still surrounded with so much uncertainty? Sonya and Leah tackle that, as well as Leah's path to cycling, confidence, motivation, nutrition and more, in this week's podcast. Leah Kirchmann is a professional cyclist from Winnipeg, who races for Team DSM and the Canadian National Cycling team. She represented Team Canada at the 2016 Olympic Games and is training for the upcoming 2021 Olympic Games in Tokyo. In addition to Leah’s

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58:44

The Importance of Self-Talk with Ethan Kross, PhD

Grow the Good ·

2021/07/10

On this episode of the Sonya Looney Show, Ethan Kross, one of the world’s leading experts on controlling the conscious mind, best-selling author and a professor in the University of Michigan’s Psychology Department and Ross School of Business, talks self-talk and his book, Chatter. Kross studies how the conversations people have with themselves impact their health, performance, decisions and relationships. In 2008, he founded the Emotion & Self Control Laboratory at the University of Michigan. As a

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