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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

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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11:58

Crush it Mondays: What is Your Currency?

Grow the Good ·

2019/09/03

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 currency you use to define your life. I think the majority of our listeners are pretty in-tune to what makes them happy, but a lot of people outside our bubble put their stock, self-worth, or value in how much money they make or the outward appearance of their lives via fancy cars, houses,

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37:17

My Keynote: Inspire Your Ride

Grow the Good ·

2019/08/30

I'm excited about today's episode because I get to share a keynote speech I gave back in July at a new bike festival called Inspire Your Ride in Nampa, Idaho. Public speaking is one of my favorite things to do. Some people fear public speaking more than death, but for some reason, I really like it! I love speaking because I feel more alive when I'm in front of an audience. I feel the energy of the people listening and it gets me amped! This speech is about how I got into mountain biking and the

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11:28

Crush it Mondays: A Healthy View of Aging

Grow the Good ·

2019/08/27

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 aging. I find it frustrating how our society strongly values youth. I'm still relatively young in life- I turned 36 a few days ago, but I wouldn't go back to my 20s. I value the things that I've learned, the person I've become, the experiences I've had - and I certainly would not trade that to

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56:43

Inside Tracker: Taking a Selfie from the Inside via...

Grow the Good ·

2019/08/24

Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks

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05:27

Crush it Mondays: One Step Forward, Two

Grow the Good ·

2019/08/19

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 changing just a few words can make a big difference with your perspective and attitude. How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't

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01:25:31

Optimize your Gut Health with Dr. Will Bulsiewicz

Grow the Good ·

2019/08/15

Did you know your body has more gut bacteria cells than human cells? The emerging field in gut health has made huge strides in how we view our health and how we treat diseases. A newsflash: everything you put in your mouth also feeds your gut flora. Many autoimmune diseases live in the gut and the bacteria in our gut even have an effect on our neurotransmitters like serotonin. 90% of serotonin is produced in the gut- this has a tremendous impact on depression. That means that our gut can

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05:50

Crush it Mondays: Two Words That Will Change Your...

Grow the Good ·

2019/08/12

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 changing just a few words can make a big difference with your perspective and attitude. How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't

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01:03:21

Is Your Brain Slowing You Down with Dr. Stephen Cheung

Grow the Good ·

2019/08/09

If you're familiar with my podcast, I'm sure you've heard other episodes with the acclaimed researcher and environmental physiologist, Dr. Stephen Cheung. Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself. He is a professor at Brock University in the Department of Kinesiology. He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science. You may have heard him

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54:58

How Not to Quit & Mindful Racing with Gary Dudney

Grow the Good ·

2019/08/02

Gary Dudney has ran 70 100 mile running races...and he is 66 years old. His goal is to get to 100 100 milers. Gary is the author of the 2 books: The Tao of Running and The Mindful Runner where he writes about using mindfulness to combat common problems when tackling a big event: thinks like quitting, staying positive, getting through the dark moments, expectations and acceptance, and how to view the bad things as good things. He is a long time columnist at Ultrarunning Magazine. In this episode,

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04:47

A Piece of Endurance Race Advice

Grow the Good ·

2019/07/29

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 random and awesome thing that happened in the grocery store. Listen Now I was at the grocery store admiring all the summer produce. As a side note, I counted and there are about 10 types of fruit in my fridge right now- one of the perks of summer. As I was lost in my own thoughts, a guy came up

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59:53

How to Design Your Personalized Race Nutrition Plan...

Grow the Good ·

2019/07/25

A common question I get emailed to me is what I eat on race day. Race nutrition is very individual - what works for one person may not work for another. In this episode, I sat down with GU Energy LabsNutrition & Performance Research Manager, Roxanne Vogel to help give you guys some guidelines on how to create your own personalized race nutrition plan. This applies to any endurance sport. Topics Discussed in the Podcast The keys to structuring your race nutrition plan how many calories

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18:00

Learn Your ABCs of Resilience | Crush It Mondays

Grow the Good ·

2019/07/22

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 our thoughts affect our emotions, and how it can alter the consequences of a situation. Listen Now I was prepping for a new format of a speech that I just had the opportunity to give at the Inspired Your Ride event in Nampa, ID. I have my usual topics I love to discuss, but I came across the

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01:03:07

The Core 4 with Steph Gaudreau

Grow the Good ·

2019/07/18

Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out. From her incredibly powerful instagram posts of 200k followers to her best selling books, she creates meaningful content to help people change for the better. Her new book, The Core 4 is coming out on July 30 and you can actually pre-order it on Amazon now! It cover 4 pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right. I

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11:38

What Does It Mean to be Healthy? | Crush It Mondays

Grow the Good ·

2019/07/15

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 health. Listen Now What comes to mind when you hear the word "health?" For me, the first things that come to mind are things like absence of illness, whether someone exercises, and the food that someone eats. When we say that someone that looks healthy, it usually means that look fit and maybe

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57:07

Range with David Epstein: Is it Better to be a...

Grow the Good ·

2019/07/12

Today's guest is a fascinating best selling author: David Epstein. He is the author of two best selling books: The Sports Gene and his more recent book: Range, Why Generalists Triumph in a Specialized World. He is currently an investigative report at Pro Publica and was formerly a staff writer at Sports Illustrated. David's new book, Range makes a strong case that it is better to be a generalist rather than a specialist in both sports and life. I'm sure you've heard of the "cult of the head

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10:14

A Healthy Relationship with Numbers, Data, & Social...

Grow the Good ·

2019/07/08

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 wanted to talk about numbers and data. In the information and web-based age that we live in, numbers are used in so many ways. Hours of training, number of miles ridden, number of followers, number of likes, heart rate, power, HRV, number of emails left unanswered in a day, a race time, etc. I'm sure you can think of

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01:05:07

The Science of Meditation with Dr. David Vago

Grow the Good ·

2019/07/04

Today's guest is the most impressive Dr. Dave Vago. I first found Dr. Vago in the Ten Percent Happier Meditation app that I use. In the app, there are several different meditation instructors and courses with educational videos before you get started. I found a course called "Meditation and the Brain" in the app and I was immediately drawn to it. I took a deeper look into Dr. Vago and I learned that he is a cognitive neuroscientist and is the research director for the Osher Center of Integrative

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07:44

Crush It Mondays: My 9 Favorite Apps & Plug-Ins

Grow the Good ·

2019/07/02

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 wanted to share some of my favorite apps. Noislii TrainerRoad Happiness Planner and Five Minute Journal Ten Percent Happier Meditation App Follow Up.CC for Gmail Toggl Airtable Snapseed Flux Listen Now

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01:35:31

From Dealing Cocaine and Living on the Streets of New...

Grow the Good ·

2019/06/28

It's a miracle that John Joseph McGowan isn't dead or in prison. He's escaped AR-15 gun shots from cocaine dealers, managed to just miss being arrested while AWOL, and instigated many fights himself while he was a crackhead with a violent streak. It's hard to imagine that a human could have endured so much adversity in his life and even more inspiring, come out the other side helping change peoples' lives for the better. JJ's early days began with being sexually and physically abused in foster

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361 results

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