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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

24:31

The Power of Picking Yourself

Grow the Good ·

2021/07/02

No one picked me to become a professional mountain biker or to start a podcast. No one picked me to become a speaker where I've been on stages for entrepreneurs, tech gurus, and other athletes. No one picked me to write for dozens of publications over the years. Seth Godin, an author, marketer, speaker, and businessman said, "No one is going to pick you. Pick yourself." I recently was listening to the NoMeatAthlete Radio where founder, author, and ultrarunner Matt Frazier was talking about making

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01:03:28

Eliot Jackson Talks Cycling Career and the Grow...

Grow the Good ·

2021/06/25

Eliot Jackson is a former Motocross rider and World Cup Downhill bike racer and is now a presenter for Red Bull TV and an entrepreneur. He is a published author in multiple national and international magazines. He is also the Chairman of the Grow Cycling Foundation, created shortly after the 2020 George Floyd protests. With the knowledge that the cycling world is not immune from a culture of exclusivity and racism, the foundation was created to deliver new avenues for inclusive community building

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01:00:06

Talking Plant-Based Diets with Matt Frazier

Grow the Good ·

2021/06/18

Can you be plant-based and an elite athlete? Matt Frazier says absolutely yes. Matt, a vegan ultra marathoner, author, and entrepreneur is a plant-based diet advocate, but he also knows it’s not for everyone. Founder of No Meat Athlete, Matt is all about providing the tools for thriving on a plant-based diet and how athletes can be at their very best with this type of nutrition. Matt is known for his No Meat Athlete Radio podcast and his books, which have sold over 125,000 copies in five

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55:18

Why You Can't Think Your Way Out of Anxiety with Dr....

Grow the Good ·

2021/06/11

Are you trying to create a good habit or break a bad one? That’s Dr. Jud Brewer’s speciality. Dr. Jud (MD, PhD) has over 20 years of experience with mindfulness training and a career in scientific research. His interest in how the brain works has led him to work with people to make deep, permanent change in their lives. He has developed mindfulness programs for habit change, including in-person and app-based treatments for smoking, emotional eating, and anxiety. Earlier this year, Dr. Jud

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15:02

Tracking Goals is Important, but Be Careful What You...

Grow the Good ·

2021/06/04

We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cooking more at home. When you set those goals, how do you go about doing it? You may have heard of S.M.A.R.T. goals. Specific Measurable Action-Oriented Realistic Timebound Answering the where, when, and how as specific as possible (and making sure the goal is just outside your reach rather than a pipedream) is a great place to start. Where do

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57:03

Get Laser Focused with Charles Clay

Grow the Good ·

2021/05/28

Do you ever feel like you are losing focus and can’t find the energy to do what needs to be done? Charles Clay is a published author, dynamic speaker, men’s empowerment coach, breathwork facilitator, and more! He joined me to talk about his Laser Focus Method and ways to best utilize your energy. Founder of M Powered Men’s Group Training and Mastermind, Charles helps men and women understand and heal aches, pains and injuries in order to experience more joy, love and creativity. He helps

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01:05:19

Plant-Based Juniors with Alex Caspero and Whitney...

Grow the Good ·

2021/05/21

Wondering how to feed your toddler or baby a plant-based diet or if it's even safe? What about how you communicate around the relationship we have with food? Well, the Plant-Based Juniors crew is here to help. Enter Whitney English and Alex Caspero, Registered Dietitian, Certified Personal Trainers, and Moms who founded Plant-Based Juniors (PBJ). Together, they created a community and incredible resource for families who want to raise their kids with a mostly plant-based diet. Relying on

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20:10

What I Learned From 4 Years of Podcasting

Grow the Good ·

2021/05/14

Podcasting is About Loving the Process You can't control the outcome of the podcast. It's well within my grasp to become the best interviewer I can be, do ample research on my guest and their work, put out high-quality content, and do my best to make sure people know about my podcast. I can't control the popularity of my podcast (I wish I could. I would love to be one of the very well-known podcasters). I also keep in mind that no matter how many downloads I get, it'll never be enough. This show

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01:09:47

Female Mountain Bikers Changing Their Cultural...

Grow the Good ·

2021/05/07

In North America, you probably see female mountain bikers and think nothing of it. But what if you were in Iran where a woman's virtue is at stake if she is seen riding a bike? Or in Nepal where it's been forbidden by family (and customary for women to live with their family until they get married)? What if you had to be the first woman in your community to mountain bike like a woman I spoke to in Guatemala? There is a lot we can take for granted in our lives without even realizing the hurdles some

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01:16:14

The Plant-Based Athlete with Robert Cheeke

Grow the Good ·

2021/04/30

Robert Cheeke is 220 pounds of pure muscle. As a vegan bodybuilder, author of x books, and motivational speaker, he has impacted many lives. He went vegan in 1995 when he was 120lbs and has built a physique naturally that shows his dedication to health, hard work, and consistency. And those themes not only show up in his athletic life, but in all aspects of his life. Robert is the author of 4 books, with his most recent book, The Plant-Based Athlete available for pre-sale now! It comes out in

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01:00:50

Dean Karnazes: Discipline, Commitment, and Being Present

Grow the Good ·

2021/04/22

Dean Karnazes, aka the UltraMarathonMan, is an extraordinary human. If you have ever followed ultrarunning, no doubt you've heard of some of his adventures. He's been named one of the "Top 100 Most Influential People in the World" by Time Magazine, He has taken on many unthinkable feats like running 50 marathons, in all 50 US states, in 50 consecutive days finishing with the NYC Marathon where...get this... he ran a sub 3-hour marathon for his 50th marathon in a row. He has run 350 continuous

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54:23

Empowering Female Athletes of All Ages with Sara...

Grow the Good ·

2021/04/15

Empowering female athletes and creating media around female heroes is the first step to bringing more women into sport. Sara Gross is a two-time Ironman Champion, founder of Live Feisty, and has her PhD in Women's History. Her advocacy for women's sports drove her to create Live Feisty. Live Feisty's mission is to create media, information, and support for female athletes. It's a media company that has a network of podcasts, articles, events, and more to help women move toward their potential.

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01:01:09

Kyle Warner: How Mountain Biking Changed His Life

Grow the Good ·

2021/04/08

Kyle Warner is an incredible mountain biker, down-to-earth, and an amazing mountain bike coach on his YouTube Channel with his girlfriend, April Zastrow. You might know of Kyle Warner from his incredible race results as a professional enduro racer or because of all the mountain bike tips you've learned from his Youtube Channel. What you may not know is that Kyle's background and rise into the sport of mountain biking is far from traditional. He grew up helping care for his mother while she

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49:12

Mindset for Athletes: My Interview on The Consummate...

Grow the Good ·

2021/04/02

Mindset for athletes is one of the secret weapons that separate good from great performers. Most people don’t realize that you can actually train your mind like you can train your body. Mindset for athletes is a growing field of relevance and importance, and my personal passion. In this podcast, I’m actually on the other side of the mic with Molly Hurford, host of The Consummate Athlete podcast asking me all the questions. We talked about many of the topics in my Moxy & Grit Mindset Academy that

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56:17

Overcoming Personal Limits with Izzy Fischer

Grow the Good ·

2021/03/25

What does it take to overcome personal limits? Former Professional Triathlete and Entrepreneur, Izzy Fischer knows all about it. From bumping up against limiting beliefs as a young swimmer to overcoming an eating disorder, Izzy has figured how to thrive. Who is Izzy Fischer? Izzy Fischer the co-founder and formulator of Plant Bites – a plant-based no added sugar workout fuel – perfect energy replacement for gels and gummies, and head of Enterprise Development for Complement, a business that

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01:06:57

Strength Training for Cyclists with Dialed Health

Grow the Good ·

2021/03/19

An often overlooked part of endurance training is strength training for cyclists. Many of us just want to ride our bike, but we don't realize that strength training helps us prevent injury and actually ride stronger! Enter Derek Teel- founder of Dialed Health and podcast host of strength training for cyclists. Derek Teel believes in leading from the front. From racing as a Professional Mountain Biker in enduro races to building his online and in-person fitness company, Dialed Health- he is

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01:08:35

Nutrition Tips for Endurance Athletes with Anne Guzman

Grow the Good ·

2021/03/11

A common topic of conversation is nutrition tips for endurance athletes. There are many different approaches, but understanding the basics of sports nutrition will help you make personalized decisions to find the right fit for you. Enter: Anne Guzman- sports nutritionist. Anne is a Registered Holistic Nutritionist with the Canadian School of Natural Nutrition, specializing in Sports Nutrition as a Sports Nutrition Consultant. She believes that athletes often undermine their training by not fueling

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49:30

The Athlete Mother Series: Consistency and Daily Actions

Grow the Good ·

2021/03/05

The journey of being an athlete mother is an interesting one. From being a pregnant athlete to navigating life and training with a baby, there are so many personal insights to be gained! This podcast is segment is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom! My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about how consistency is

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01:01:18

The Female Cyclist Changing the Sport: Kathryn Bertine

Grow the Good ·

2021/02/26

Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life. With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of

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The Female Cyclist Changing the Sport: Kathryn Bertine

Grow the Good ·

2021/02/26

Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life. With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of

en

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