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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

13:09

The Problem with Trying to Find Your Purpose: Crush...

Grow the Good ·

2019/11/25

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 an interesting story and experience I had. I was having dinner with a friend the other night and we got to talking about finding your purpose or finding your passion. There's a lot of talk and maybe even pressure about "finding your purpose..." like if you don't find it, then you'll never be

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55:55

Mental Toughness with Joanna Zeiger PhD

Grow the Good ·

2019/11/21

Joanna Zeiger has accomplished a lot so far in her life. She's an Olympian, World Champion Triathlete in the 70.3 discipline, has her Phd, and is the author of the book The Champion Mindset: An Athletes Guide to Mental Toughness. Her athletic career alone is pretty impressive - she raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. Through her company, Race Ready Coaching, Joanna trains

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01:06:32

Katie Arnold on Grief, Her Book Running Home, and...

Grow the Good ·

2019/11/14

Katie Arnold has taken "a million steps on a crooked path" to get her to here. She is the 2018 Leadville 100 Trail Running Champion at 46 years old and is the author of the incredible book and memoir, Running Home. She is also a contributing editor and former managing editor at Outside Magazine. She is the creator of a monthly column for Outside called “Raising Rippers” and it's all about raising adventurous kids. Katie's foray into ultra-running didn't happen until her 40s. In fact, her first

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56:03

Living and Striving from a Happier Place with Coach...

Grow the Good ·

2019/11/07

I'm really excited about today's guest, David Roche. I feel like he is a kindred spirit, especially after reading his awesome book, the Happy Runner that he co-authored with his wife (who is also an incredible human), Megan Roche. Author is just one of the hats that David wears. He started his own coaching company in 2013 called SWAP - Some Work, All Play where he and Megan coach some of the top trail runners and obstacle course athletes in the world. Their coaching speaks for itself with over

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01:02:09

It's Not Just About Money - Joline Godfrey

Grow the Good ·

2019/10/31

Since 1992, Joline Godfrey has been a pioneer in the movement to increase financial intelligence among young people. Developer of a unique developmental approach to financial education, Godfrey's introduction of the financial apprenticeship stage of life has given parents and community leaders revolutionary tools for becoming better money mentors for kids. My husband, Matt is the CEO of Latitude Financial and is ranked in the top 1% in the world of financial planners so I wanted to include him!

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07:27

An Interesting Story from the Back of an Uber - Crush...

Grow the Good ·

2019/10/28

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 an interesting story and experience I had. Check out the previous episode about The Four Agreements. https://www.sonyalooney.com/the-four-agreements/ Give Back to the Show Listen Now \

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51:50

Your Plant-Based FAQs - Part 2

Grow the Good ·

2019/10/24

You guys wrote to us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions! Topics Discussed in the Podcast How often you should be eating Where to find recipes and meal planning Caloric Intake for Athletes How to stay motivated Change overnight or change gradually? How to make cooking easier Is Beyond Meat healthy? Difference between vegan and plant-based

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14:27

Do You Suffer From Imposter Syndrome? - Crush It Mondays

Grow the Good ·

2019/10/21

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 imposter syndrome. I'm sure most of you have heard this term before, but let's define it. It's characterized by internally refusing to believe you are as good, accomplished, competent, or capable as others perceive you to be. Basically, you feel like you're a fraud or that you just got lucky to

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59:42

Your Plant-Based FAQs - Part 1

Grow the Good ·

2019/10/17

You guys wrote us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions! Topics Discussed in the Podcast Quick stories of how we changed our diets How to lose weight How much protein do you need Sources of protein Is soy bad for you? What to eat on a bike ride How can it help autoimmune disorders Iron sources and how much iron you need how to absorb more

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16:05

How to Boost Will Power: Crush It Mondays

Grow the Good ·

2019/10/14

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 will power. What is willpower? It's another word for self-control. How many times have you blamed lack of willpower for failing to change a habit? Don't worry, it's natural and all of us do it. There's a reason why x% of New Year's Resolutions fail and why it's so hard to make habits stick. We

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01:03:14

The Compelling Saga of Alison Tetrick: Work Ethic,...

Grow the Good ·

2019/10/12

Alison Tetrick is a force to be reckoned with. A cowgirl at heart (literally, she grew up riding horses on a cattle ranch), Alison's attitude, work ethic in all areas of her life, and commitment to excellence makes her stand out. She has a very impressive list of accolades in cycling including a Bronze Medal at Road TTT World Champs, multiple Sea Otter wins, has raced the Giro de Rosa and more recently, has made a name for herself in the gravel world with 1 win and 2 podium finishes at Dirty

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01:01:18

The Four Mindsets for Success with Ryan Gottfredson PhD

Grow the Good ·

2019/10/04

Ryan Gottfredson, Ph.D. is a mental success coach and cutting-edge leadership consultant, author, trainer, and researcher. He helps improve organizations, leaders, teams, and employees by improving their mindsets and mindfulness. Ryan holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and is a leadership and management professor at the Mihaylo College of Business and Economics at California State University-Fullerton (CSUF). Dr. Gottfredson commonly asks, "what is

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13:28

Where Does Confidence Come From? Crush It Mondays

Grow the Good ·

2019/09/30

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 confidence and how it relates to self-acceptance. Be honest, how often do you beat yourself up? Are you hard on yourself and critical? While self-criticism can be productive (similar to receiving constructive criticism from someone), most of us overdo it and it becomes detrimental. We reject

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42:41

Being Brave with Professional Equestrian Emily Hamel

Grow the Good ·

2019/09/26

Cyclists aren't the only riders out there! In fact, I was excited to receive an email from one of our fellow podcast listeners and it wasn't what I was expecting! The email was from Professional Equestrian, Emily Hamel. She sent me a photo of her wearing of the Moxy & Grit jerseys on her horse! If you're not familiar with Moxy & Grit, it's my apparel brand and we still have jerseys and socks at moxyandgrit.com I also learned she was a fellow vegan, that she loved sports psychology and mindset

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11:05

The Four Agreements : Crush It Mondays

Grow the Good ·

2019/09/23

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 a book I love by Don Miguel Ruiz called The Four Agreements. First off, I want to thank our podcast sponsor, Osea Malibu. Don Miguel tells us about ancient Toltec wisdom. 1. Be Impeccable with Your Word Do the things you say you are going to do and be thoughtful about how talk to and about

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39:27

Broke & Unhappily Overweight to Thriving with...

Grow the Good ·

2019/09/19

Elizabeth Benton is the author of her book, Chasing Cupcakes and coach for her company Primal Potential. Her story is inspiring- she was depressed, deeply in debt, and obese. She would binge on junk food every time she put gas in her car, but was working as a nutrition expert. She felt like a fraud and a failure. Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds and paid off $130,000. Today, Elizabeth is the owner of Primal

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11:41

Crush it Mondays: Overcoming Food Guilt

Grow the Good ·

2019/09/16

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 food guilt. When I started organizing my thoughts for this podcast, I thought it would be quick and easy. Boy was I wrong! I have my own thoughts on food guilt, but I like to do research and there are tons of articles out there on this subject. The question I could not find the answer to is where

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51:24

Rinny Carfrae: Ironman World Champion, Mother, Super...

Grow the Good ·

2019/09/12

If you aren't familiar with the triathlon world, I'm excited to introduce you to our podcast guest, Mirinda "Rinny" Carfrae. Rinny is pretty amazing. For starters, she is 3x Ironman World Champion and has been on the podium at 6/7 Ironman Worlds she has done! She has also been World Champion at the half-ironman. distance. The Australian currently lives in Boulder, CO. Standing at 5'3" tall, her first love in sports was actually basketball and she played for 11 years starting at the age of 7.

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14:16

Crush it Mondays: Do You Fear Competition?

Grow the Good ·

2019/09/09

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 the meaning of competition. It's normal to be intimidated by competition or your competitors. Competition is a measuring stick for comparison on a given day. Competition has many contexts; athletic, business, contests to inspire action, and even simply just competition for attention. Competition

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40:24

Mo Seetubim Builds Her Vision with The Happiness Planner

Grow the Good ·

2019/09/05

This is an interesting story of how a young girl was frustrated by a tumultuous relationship with her mother and learned about self-awareness and personal development through her father's advice. The inputs we have while we are young always have an impression on our adult lives. The young girl's father was her mentor, telling her that she will never change her mother, but she could change her own perspective. He told his 14 year-old daughter, "Whenever you feel upset and frustrated, remember

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