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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

49:01

Diversity and Representation with Pro Cyclist Ayesha...

Grow the Good ·

2020/02/06

Ayesha McGowan is the first African American female Professional Cyclist, riding for Liv Cycling. She's on a mission to advocate for representation and is an inspiration for the next generation of African American female cyclists. Her bicycle has been a tool to not only help her accomplish her dreams, but as a vehicle for storytelling and social change. Ayesha noticed that our sport of competitive cycling was being represented in the media by white men and she took action. Her tagline is

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08:22

Why You Should Contemplate Your Mortality | Crush It...

Grow the Good ·

2020/02/04

"It is not death a man should fear, but he should fear never beginning to live." Marcus Aurelius "And in the end, it's not the years in your life that count. It's the life in your years." ~Abraham Lincoln Time is not a renewable resource. Many people don't want to think about death because it's uncomfortable. Denying the idea of death or realizing that we don't have unlimited time might change the way we make decisions. Last year, I decided to read some books with accounts of people who were

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01:06:10

The Best Way to Fight Climate Change with Cornell PhD...

Grow the Good ·

2020/01/30

Dr. Bruce Monger is a Senior Lecturer and Researcher in the Department of Earth and Atmospheric Sciences at Cornell University. His research involves the use of satellite remote sensing methods to study environmental controls of ocean primary production at global scales. He currently serves as a member of NASA’s Ocean Biology and Biogeochemistry Science Team. I discovered him while I was doing my Certificate in Plant-Based Nutrition from Cornell University. While I've been eating plant-based for

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15:27

Being Brave is Not the Absence of Fear: It's The...

Grow the Good ·

2020/01/27

Being brave is not about the absence of fear, it's about having the courage to be vulnerable - to press on in spite of fear. The first memories I have of someone using the word brave is when I was a little kid. For most, it usually has something to do with having to get a shot at the doctor or getting an injury of some kind and then an adult telling us to be brave. In cartoons, the hero or heroine is often characterized as someone who is brave- someone who will go into battle knowing that the

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01:10:43

Mitigating Risks at Red Bull Rampage and How to Be a...

Grow the Good ·

2020/01/23

If you love gravity and extreme mountain biking, you’ve probably heard of the Frenchman, Remy Metailler. He has been a top rider at Red Bull Rampage for many years, has solid performances at urban downhill racing around the world, and he’s the incredible mountain biker you imagine as a Whistler Bike Park legend. He is also passionate about teaching others about anything related to mountain biking through his YouTube Channel. He talks about all the nuances of bike, tire, and suspension set-up so

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12:22

8 Ways to Have More Follow-Through with Commitments

Grow the Good ·

2020/01/20

"There is a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." - Ken Blanchard We all have the greatest of intentions when we make plans, but then something happens. Our problem isn't motivation, our problem is following through on our motivation. It could be as small as saying "Today I'm going to break down those boxes for the recycling" to as complex

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01:03:56

Plant-Based for Athletic Performance with James Wilks...

Grow the Good ·

2020/01/17

James Wilks is a combatives instructor for the US Military, retired MMA Fighter, 2009 UFC champion, and main star in Gamechangers Documentary which you can now watch on Netflix. Gamechangers was executively produced by Academy Award-winning director James Cameron, also known for directing Terminator and Titanic to name a couple of other films! Gamechangers explores whether a plant-based diet is an optimal diet for athletes across all disciplines including strength, endurance sports, team sports,

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07:43

Habit Change Made Easier. Ask "Is It Better Than?" |...

Grow the Good ·

2020/01/13

Habit change is hard, and it's really hard if you tend to think about your habit change as an all-or-none thing or if you get decision fatigue from too many options. Have you heard the quote "don't let perfection be the enemy of good?" Sometimes the idea of not being able to do something perfectly or the idea of having to be perfect at it every day will stop us from even trying. I came across some discussions in my community lately where one person criticized another because they didn't change

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01:14:31

Rob Lea Summited Everest, Swam the English Channel,...

Grow the Good ·

2020/01/09

Rob Lea is an animal. In a 6 month period, he summitted Mt. Everest, swam the English Channel, got married, and rode his bike across America, all while raising awareness for gender equality in the mountains and in the boardroom based on the HeforShe Initiative by the United Nations. Rob’s mountaineering career includes climbs of mountains around the world including Aconcagua, Denali, and most recently, Cho Oyo. Not only is he an endurance machine, but he is a realtor in Park City, UT. His love

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13:12

A Better Way to Set Goals- Crush It Mondays

Grow the Good ·

2020/01/06

We are a few days into January. When we make a declaration of a new lifestyle, goal, or habit, it can be hard to stick to it. According to research by the University of Scranton, 92% of people don’t achieve their New Year’s Resolution goals. We want to create habits to be happier and healthier, but change is not always easy. If we genuinely want to discover the best version of ourselves, why do we give up on some of our goals? There are multiple reasons we don’t achieve our goals. We get stuck

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42:50

Singletracks Podcast: Sonya Looney Talks Mountain...

Grow the Good ·

2020/01/03

This is a republish of the Singletracks Podcast with Jeff Barber where he had me on the show as a guest. I thought it'd be a great podcast to start off 2020! Topics Discussed in the Podcast how to view and appreciate strong competition and pressure finding the optimal amount of training for you why I love failure and find my greatest motivation from it the importance of work ethic my transition to a plant-based diet my book projects Listen Now Resources Subscribe to the Singletracks

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58:39

Going Ultra and Beating the Odds with Kait Boyle

Grow the Good ·

2019/12/26

Kait Boyle is an inspiring human. These days, you might know her for her impressive accolades including 24-Hour World Champion in 2018, AZT300 record holder, winner and second in the men, and 2x winner SOLO 24 Hours in the Old Pueblo. She didn't always ride a bike or have a love for bikepacking or ultra-endurance events. She grew up riding horses and later found climbing and skiing. As a NOLS instructor and with her Masters in Environmental Education, she constantly is in teaching and leadership

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15:51

Mindful Tips for the Holidays - Crush It Mondays

Grow the Good ·

2019/12/23

There are several things you can do to enjoy your holidays even more, and having mindful holidays is actually easy to do! Some people really love the holidays - the hustle and bustle, the travel, seeing people you maybe only see once a year, or simply just having the time off work. For some it can make you feel full and festive, but it can feel fake and empty for others - maybe you get stressed out with all the energy you need to give towards family, gifts, travel, and all the things you are

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01:00:47

Animal Protein Causes Cancer with T Colin Campbell

Grow the Good ·

2019/12/19

T. Colin Campbell, PhD has been dedicated to the science of human health for more than 60 years. Dr. Campbell grew up on a dairy farm and was the first in his family to go to college. He has his PhD and is MIT and Cornell trained and educated in nutrition, biochemistry and toxicology. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study--one of the most comprehensive studies of health and nutrition ever conducted, and

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18:46

Perfectionism Vs Excellence: Seeking Optimalism-...

Grow the Good ·

2019/12/16

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about perfectionism. The short answer is there is no quick fix, but there are patterns we can identify and thought processes we can practice. If you've been listening to me for awhile or you've read some of my articles, you may have heard me say that I'm a recovering perfectionist. Yes, I used to be

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01:01:20

Canadian Runner Sasha Gollish Makes Choices, Not...

Grow the Good ·

2019/12/12

Sasha Gollish is well-known as a decorated Canadian Competitive Runner, has her PhD in Civil Engineering, and is passionate about girls in sports. She was a bronze medalist in the 1500 m at the 2015 Pan American Games despite her shoe falling off, has won a variety of short and longer distance races and raced on the Canadian National Team for the IAFF World Marathon Champs. I love Sasha's four tenets of living and training. They are: always play, make choices not sacrifices, work hard, and eat

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13:30

Stronger than Excuses: Crush It Mondays

Grow the Good ·

2019/12/09

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about excuses. Excuses can show up in several forms. Procrastination is one of the main ways excuses show up. We give a reason as to why we can do that thing later. And for some things, procrastination is just a hop, skip, and a jump to never getting that thing done. Other forms of excuses show up as

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54:24

Olympian Skier Julia Murray is Hooked on Plants

Grow the Good ·

2019/12/05

Julia Murray is an Olympian Skier in ski cross, a silver medalist at World Championships, a registered Holistic Nutritionist, a Roubxe certified plant-based chef, a Main Street Vegan Educator, Owner of HOoked on Plants, Cofounder of 80/20 plants and an all-around awesome human. Julia has spent 4 years going all-in on the vegan and plant-based lifestyle. If you're plant-curious and wondering about making small or big changes in your diet, definitely sign up for her program on 8020plants.com where

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14:40

How to Stop Choking and Get Your Confidence Back:...

Grow the Good ·

2019/12/02

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how not to choke. My research was primarily around different sports, but these tips can be applied to say, a meeting you're preparing for, test-taking, or any situation that challenges you. Self-talk, the awareness around our perceptions, and mindfulness are woven into the main narrative of this

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01:00:31

The Winning Mindset Behind Competition and Comparison...

Grow the Good ·

2019/11/28

Competition can be a driving force behind everything we do. But what if the competition was with yourself and even with your bad habits? Jake Thompson, founder of the company Compete Every Day is on a mission to work with organizations and individuals to teach how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life. It’s through his experience and research that he’s discovered how people who harness a

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