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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

08:13

Crush It Mondays: How to Stop Ruminating

Grow the Good ·

2019/06/24

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 technique I discovered that helps with rumination. You know- when something is bothering you and then you can't stop thinking about it. Or when someone really pisses you off and you can't stop thinking about how angry you are, what you should have said, etc. I learned this technique in one of the

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59:06

Sufferfest Beer Company's CEO Caitlin Landesberg

Grow the Good ·

2019/06/21

I'm super excited about today's guest: Caitlin Landesberg formerly Caitlin Looney. We aren't sure if we are related but if our interest in business, endurance sports and beer are any indication, then I'd say we are sisters! I love today's special story because it's one of transparency, inspiration, hard work, and courage. Caitlin is a former college tennis player turned trail runner. Caitlin was diagnosed with an autoimmune disease rendering her unable to consume gluten. That meant her favorite

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07:36

Crush It Mondays: How to Deal with Pain

Grow the Good ·

2019/06/17

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. I originally had a different topic queued up for today's Crush It Monday, but in the middle of my race over the weekend, I realized that the way I think about pain during a race or during an interval workout might be helpful. It's something I've had to work on. You've probably heard the quote "Get comfortable with being uncomfortable." Of

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57:30

How to Train for Altitude with Dr. Stephen Cheung

Grow the Good ·

2019/06/13

If you're an endurance athlete, you've probably thought about altitude. I grew up in Albuquerque, NM and lived in Colorado for my 20s. I never thought about altitude training until I did the highest mountain bike race in the world in 2011. The race was a 10 day race in Nepal called the Yak Attack that topped out at 17,769'. I admit I still wasn't fully acquainted with the data of training at altitude. I knew how dangerous the symptoms of acute mountain sickness or altitude sickness could be. In

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10:14

Intensity and Stillness... | Crush It Mondays

Grow the Good ·

2019/06/10

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. This week, I want to talk about intensity. More specifically, I want to talk about a quote I heard. I can't remember exactly where I heard this quote, but I wrote it down and recently found it. I think it might have been from a Sharon Salzberg meditation, but I am not sure. It said, "We count on intensity to feel alive instead of stillness"

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57:33

WHOOP CEO Will Ahmed on Unlocking Human Performance

Grow the Good ·

2019/06/05

What secrets are your body trying to tell you? How do you know if you should keep pushing or if you should rest? If you listen to the podcast where our unifying theme is about high performance living, then I think you'll love today's topic. It's about measuring strain and recovery. There's a great deal of research uncovering biomarkers to give insight to your sleep, recovery, and HRV (heart rate variability). Today's guest is the CEO and Founder of the wildly successful and rapidly expanding

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09:51

The Happiness Horizon: I'll Be Happy When... | Crush...

Grow the Good ·

2019/06/03

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. This week, I want to talk about happiness. More specifically, I want to talk about what you are linking your happiness to. The biggest problem is we often assign contentment to the end point of a goal. I'll be happy (or content) when I save $10,000 or I'll be happy when I lose 5 lbs, I'll be happy when I win a race, I'll be happy when I go

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01:19:19

How to Prepare for a Mountain Bike Stage Race

Grow the Good ·

2019/05/30

How to find a stage race, how to train for a stage race, how to pack for a stage race and SO much more! This one has been a long time coming! I've done over 35 stage races in 15+ countries around the world in the last decade. I've had a lot of success and I wanted to share everything I know with you! Thanks for submitting all of your questions! Get my Travel Pack list for free. Enter your email and under "comments for me," type Travel Pack List. Topics Discussed in the Podcast types of stage

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10:44

Crush It Mondays: How to Overcome Self-Doubt

Grow the Good ·

2019/05/27

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. Today, I want to talk about doubt. There are so many times and in different areas of our lives where we have self-doubt. The thought - "What if I'm not good enough?' Sport is the easiest example, but it can happen any time. It can be doubt in your own capability accepting a role at work, it can be doubting a decision you made, or doubt that

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39:38

Fostering a Growth Mindset with Big Life Journal...

Grow the Good ·

2019/05/24

I'm really excited about today's topic. It's something I have spent a lot of time researching and putting into practice. A few years ago, I read a book called Mindset by Carol Dweck. It was about the concept that things like talent or intellect are not fixed. You've probably heard the term "growth mindset" if you've been listening to this podcast. Someone with a growth mindset ultimately believes that they are capable at improving at anything if they work at it. In fact, research in

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07:27

Crush It Mondays - The Missing Link: The Courage to Rest

Grow the Good ·

2019/05/20

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. This week, I want to talk about how to be brave enough to rest. If you've been listening to this show for awhile, you've probably heard some conversations I've had around identity, burnout, mental fatigue, and how to define rest. The fact is that for driven people like us, it's really hard to take down time. I would

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03:48

The Danger of Comparison | Crush It Mondays

Grow the Good ·

2019/05/13

This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. This week, I want to talk about comparison. It's normal to compare yourself to other people, but with the rise of social media over the last decade, we compare ourselves on a much larger scale. We can get the play by play of other people's highlight reels. There are filters that can make us look more attractive. The

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04:17

Get Just 1% Better | Crush It Mondays

Grow the Good ·

2019/05/06

Welcome to Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. It's easy to get overwhelmed with all the things you feel like you should be doing. How many times have you skipped working towards a goal altogether because riding for an hour, writing an entire article, doing 10 minutes of meditation, or going to the gym seemed like too much? I am obsessed with the idea of Kaizen or continuous

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Another Best Day Ever with Mountain Bike Champ...

Grow the Good ·

2018/07/13

How much sleep do we actually need? What is the best way to fall asleep? How do you deal with jet lag? Today's jam-packed episode is about everything sleep related. I had the luxury of talking to a sleep expert, Dr. Amy Bender. Dr. Bender is currently the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and is also an Adjunct Assistant Professor of Kinesiology at University of Calgary. She received her PhD and Master of Science degrees in Experimental

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Thriving after a DNF in the '08 Olympics with Magda...

Grow the Good ·

2018/04/26

How do you engage in the perception of what you believe is possible? Magda Boulet continually raises the bar. Born and raised in Communist Poland, she moved to German and later to the United States as a teenager. With a love for swimming, she wanted to be more social and found running high school. Eventually, she had the dream of one day going for the Olympics for the United States. After one failed attempt at Olympic Trials in 2004, she continued pushing for her dream. In 2008, Magda finished

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Reggie MIller's Path from NBA Hall of Fame to the...

Grow the Good ·

2017/10/31

When an NBA Hall of Famer and Olympic Gold Medalist says "Mountain biking is my new basketball," you know he means business. Reggie Miller, the Knick Killer, is also killing it on the trails. If you've been watching the Legend's Instagram, you've noticed that the majority of his photos are of him on a mountain bike, sporting familiar gold and navy blue Pacers colors with BOOM BABY splayed across the chest. When he's not announcing for TNT, starring on movie sets, or playing with his adorable

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The Transformative Power of a Flexible Mind with Rob...

Grow the Good ·

2017/06/15

Rob Loud is a yoga instructor in Boulder, Colorado. His story is unique and courageous. Rob transformed from someone who struggled for many years with dark drug and alcohol addiction into a person and teacher who transmits so much positivity in the world through his work as a yoga instructor. In Rob’s classes, he always has an insightful message on cultivating mindfulness, acceptance, suffering, dealing with change, and self-discovery both on and off the mat. There is always a fun light-hearted

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01:32:15

The Natural Advantage with Naturopath Dr. Brent Barlow

Grow the Good ·

2017/05/22

Dr. Brent Barlow is a Naturopathic Doctor. Naturopathic Medicine is a holistic practice where the doctor works with the patient to make lifestyle changes to treat the cause of a disease or ailment rather than simply providing drugs to mask symptoms. NDs look for natural ways to help the body heal itself through changes in sleep, energy use, and diet. Treat the cause, treat the whole person. In this episode, we discuss a number of topics that are present in our daily lives as human beings and as

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01:12:45

The Inside Edition: My Story

Grow the Good ·

2017/05/15

Today’s episode is an interesting conversation about my background and how I’ve arrived at the place I am in my life with a special guest co-host: my husband, Matt Ewonus! I sincerely appreciate all of my listeners, but I realize not everyone has followed my journey and I think there are some important themes that come out along the way. Mainly, the ability to make changes in your life, being open to try new things, and the amazing life-changing direction it can take. We discuss my first memories

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01:28:31

Brenda Davis on Becoming Vegan and FAQs on...

Grow the Good ·

2017/05/01

Episode 2 with Brenda Davis RD “Diet is the king pin, there is no debate about that. Diet is the king pin where chronic diseases are concerned. We see athletes who drop dead of a heart attack because they have severe atherosclerosis because they are eating garbage.” Brenda Davis is a world class Registered Dietician and specialist in Plant-Based Nutrition. She is co-author of nine vegan and vegetarian nutrition books including Becoming Vegan as mentioned in this episode. She is the lead

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