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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

48:12

Meaningful Work Matters featuring Sonya Looney

Grow the Good ·

2025/04/17

Today's episode features an episode of the Meaningful Work Matters podcast hosted by Andrew Soren. Beyond Perfect Performance: Lessons from Sonya Looney In this episode of Meaningful Work Matters, host Andrew Soren explores the intricate relationship between perfectionism and meaningful work with Sonya Looney, a unique voice at the intersection of elite performance and well-being. As a World Champion mountain biker with two decades of endurance racing experience, NBC-HWC-certified menta...

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32:57

Mindfulness in Action: How to Regulate Your Emotions...

Grow the Good ·

2025/04/10

Have you ever found yourself overcome by emotions—whether excitement at a race start, stress at work, or overwhelm from everyday life? In this Mindfulness in Action session, I explore practical strategies to regulate your emotions, inspired by Ethan Kross’s insightful new book, Shift. I'll share powerful tools, including mindfulness techniques focused on sound, cognitive strategies, and personal examples from my life as an athlete and mom. Tune in to learn how to effectively recognize, manage...

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57:10

Finding Meaningful Work with Tamara Myles and Wes...

Grow the Good ·

2025/04/03

What does it mean to truly find meaning at work? This week, I'm thrilled to chat with my friends and positive psychology experts, Tamara Myles and Wes Adams. Their new book, Meaningful Work, offers powerful insights and practical strategies on how we can transform our careers and workplaces using their three-part framework: Community, Contribution, and Challenge. In this conversation, we dive into how solo entrepreneurs, leaders, and teams can build a deeper sense of purpose, connection, and ...

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58:51

Embracing Uncertainty, Rejection, and the Power of...

Grow the Good ·

2025/03/20

How do you respond to rejection, uncertainty, or feeling like an outsider? Today's guest, Capella Fahoome, filmmaker and organizational development expert, believes these moments are opportunities for incredible growth. Capella shares her inspiring journey from psychology to award-winning filmmaking, highlighting the essential role of relationships, vulnerability, and authenticity. We discuss her insights on leadership, the transformative power of storytelling, and her upcoming book, "The Out...

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61:51

Clarity, Belonging, and the How to Win the Inside...

Grow the Good ·

2025/03/06

What does it really take to thrive in today’s world? Dive into this compelling conversation with Steve Magness, renowned performance coach and author of 'Win the Inside Game.' In this episode of Grow the Good, Steve and I unpack the essentials of maintaining a balanced identity amidst life’s challenges. We delve into his innovative framework for success—focusing on clarity, support, and belonging—and explore how these elements contribute to our overall well-being and performance. Whether you'...

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25:29

Practice: Moving Toward Contentment in the Chaos

Grow the Good ·

2025/02/27

In this reflective moving meditation, I am taking us on a trail ride through the serene greenery post a heavy snowfall, sharing her personal journey towards finding contentment amidst life’s relentless pace. I'm going to talk about the subtle distinction between rumination and reflection, emphasizing the value of embracing the present moment without the pressure of perfection. Let's practice some real strategies for identifying and savoring moments of peace, and learn how true contentment eme...

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53:59

The Mental Reset: How to Break Free from Rumination...

Grow the Good ·

2025/02/13

We've all been there - stuck in a thought loop about an experience, interaction, or feeling. But how do we break the cycle? Today, I'll explore the six common triggers of rumination, from social interactions to deep-seated resentments, and learn how to differentiate between harmful rumination and productive reflection. I'll guide you through effective mindfulness and cognitive techniques designed to break this cycle, enhance self-compassion, and move from passive dwelling to proactive action....

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70:19

Unlocking Your Inner Wisdom with George Mumford

Grow the Good ·

2025/02/06

Mindfulness expert George Mumford has traversed a remarkable path from injured athlete to mind-body guru and has inspired countless individuals, from NBA legends like Michael Jordan and Kobe Bryant to corporate leaders and Olympic athletes. In this episode, George shares invaluable insights on achieving peak mental states through “no mind,” embracing life’s challenges, and cultivating deep connections. You’ll learn George’s philosophy of focusing beyond personal achievements to embrace a se...

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21:38

NEW Practice: A Moving Meditation on Resilience and...

Grow the Good ·

2025/01/23

Join me, Sonya Looney, in our first moving meditation of 2025. Today's journey is about harnessing patience and acceptance amidst life's unavoidable interruptions. I'm back on the bike after my longest training break, so it feels more relevant than ever to highlight the importance of emotional regulation, the power of naming our emotions, and the crucial role of acceptance in building resilience.As we ride together, I'll guide you through mindfulness practices to help manage discomfort - both...

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27:00

Practice: A Moving Meditation on Resilience and Recovery

Grow the Good ·

2025/01/23

Join me, Sonya Looney, in our first moving meditation of 2025. Today’s journey is about harnessing patience and acceptance amidst life’s unavoidable interruptions. I'm back on the bike after my longest training break, so it feels more relevant than ever to highlight the importance of emotional regulation, the power of naming our emotions, and the crucial role of acceptance in building resilience.As we ride together, I’ll guide you through mindfulness practices to help manage discomfort—both p...

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27:00

A New Chapter in Cultivating Personal Growth and...

Grow the Good ·

2025/01/16

Are you ready to transform the way you think about success and happiness? This isn’t just about personal achievement; it’s about creating a life filled with purpose, vitality, and meaningful connections. Welcome to 'Grow the Good,' where we explore not just surviving, but truly thriving in every area of life.Formerly the Sonya Looney Show, this podcast is all about leveraging the principles of positive psychology to not just fix what's wrong, but to amplify what's right within us and around u...

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59:35

Performance-Based Identities with Dr. Ben Walker

Grow the Good ·

2025/01/09

How do your achievements shape your sense of self? In this episode of Grow the Good, I sit down with Ben Walker, an expert in organizational behavior from Victoria University of Wellington, to explore the intricate world of performance-based identities. We discuss how the labels we attach to ourselves shape our sense of self and influence our deeper motivations. Ben offers enlightening perspectives on the risks associated with tying our self-worth too closely to performance and provides actio...

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2:20

Welcome to Grow The Good!

Grow the Good ·

2025/01/02

As a world champion mountain biker, mental performance coach, and someone deeply passionate about positive psychology, I’ve always believed in focusing on the good that already exists within us and around us. “Grow the Good” isn’t just a podcast—it’s a movement towards living authentically and thriving through the pillars of purpose, vitality, resilience, hope, and connection. Why tune into “Grow the Good”? 1. Purpose: We’ll explore h...

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22:51

Practice: Grounding in Nature

Grow the Good ·

2024/12/19

December can be a joyful yet challenging time - full of excitement for the holidays and a new year, but also heavy with grief, difficult family dynamics, and feelings of loneliness. Let's step away from the chaos and immerse ourselves in the sights, sounds, and sensations of the natural world to find calm amidst the storm.By slowing down and really tuning in, we can experience awe and a profound sense of connection to something greater than ourselves. This practice is not about escaping our p...

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15:12

Why Being Unique Beats Being Special

Grow the Good ·

2024/12/12

In a world where achievements often define us, it's easy to get caught up in chasing external validation and performance-based identities. But what does it mean to truly escape the comparison trap? As we gear up for a transition to "Grow the Good," I'm excited to share this solo reflection about the power of uniqueness. I explain why moving away from seeking external validation through 'being special' to embracing our authentic, unique selves can profoundly enrich our lives. We’ll explore how...

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58:36

Functional Mental Toughness with Dr. Brad Cooper

Grow the Good ·

2024/12/05

Have you ever struggled to push through that final mile, nail a big presentation, or remain poised under stress? Today, we’re tackling Functional Mental Toughness with Dr. Brad Cooper, whose approach to mental toughness isn’t just about enduring more; it’s about thriving, preparing, and activating in ways that enhance performance without compromising well-being. This episode isn’t just about grinding harder; it’s about crafting a balanced approach to mental toughness that enriches your life and

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40:53

Transform Perfectionism into Social Contribution with...

Grow the Good ·

2024/11/28

This week we are sharing an episode of the Wise Effort Show with Dr. Diana Hill featuring Sonya! ---------- In this episode of the Wise Effort Show, Dr. Diana Hill, a clinical psychologist, discusses the challenges of perfectionism and how to practice wise effort at work with Sonya Looney, a world-champion mountain biker They explore the intersection of high performance and well-being, ways to transform perfectionism into social contribution, and the importance of support during personal and

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34:16

Purpose is the Compass

Grow the Good ·

2024/11/21

I want to dig deep into something that touches every one of us, whether we’re aware of it or not: purpose. Purpose encompasses goal direction, intentionality, and the pursuit of what is seen as important in life. It provides a reason to get up in the morning and persist through challenges. Purpose has layers—it’s not just one definition or feeling. It’s an evolving force that organizes our lives and fuels our growth. We'll uncover how purpose serves as more than just a motivator; it's a dynamic

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11:39

Practice: Daily Meditation in Motion

Grow the Good ·

2024/11/14

Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities. I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain

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01:01:20

Mastering Mindfulness in Sports: Dr. Sara Mitchell on...

Grow the Good ·

2024/11/07

It’s clear: mindfulness transforms athletic performance and overall well-being. But how do we use it in daily practice? Today, I’m sitting down with the incredible Dr. Sara Mitchell. We unpack the power of mindfulness in enhancing focus, managing self-talk, and steering through life’s chaos both on and off the track. Learn about the crucial roles of acceptance and mental rehearsal, and why being task-oriented can significantly impact your performance. Whether you’re pushing limits in sports or

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