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    Fitness & Nutrition

    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 with tools, stories, and evidence-backed insights to help you create a more authentic and flourishing life.

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    Latest Episodes:
    The Revolutionary Potential of the Bicycle For Women with Author Hannah Ross Oct 16, 2020
    Show notes

    Hannah Ross has researched and documented the revolutionary potential of the bicycle. Her book, Revolutions: How Women Changed the World on Two Wheels is a chronicle about the history of the bike how over the last 130 years, it has helped women change history. From the evolution of the design of bikes to the importance of the bicycle in the women’s suffragette movement, to even the Black Lives Matter movement, the bike has been a cornerstone throughout our history.

    We didn't have time to get into the history of women's racing, but that is a topic beautifully covered in Hannah's book.

    Per Amazon: Revolutions also celebrates women setting records and demanding equality in competitive cycling, as well as cyclists in countries including Afghanistan, India, and Saudi Arabia who are inspiring women to take up space on the road, trails, and elsewhere.

    If you like bikes and you love history, this fascinating episode will give you some great nuggets to think about and so much more.

    "Their lives (women) were generally quite domestic and contained. The bicycle was the exact opposite of that. It represented their freedom, and an ability to be independent and go to places and have fun and pleasure. And in the extreme end, some doctors and moral commentators would say the act of riding a bicycle would be your moral downfall- essentially they were saying you'd become a prostitute or sexually promiscuous just because you sat on a bicycle saddle."

    - Hannah Ross

    Topics Discussed in the Podcast

    • feminism and becoming a mother
    • old school myths from the late 1800's about a bike damaging women's reproduction
    • how women's clothing evolved for cycling
    • the patriarchal oppression of women's cycling in other countries
    • how the bicycle was used in the women's suffragette movement
    • a quick history of how women's racing came to be

    Listen Now

    Resources

    • Get the book: Revolutions: How Women Changed the World on Two Wheels
    • Follow Hannah Ross on Instagram
    • Follow Hannah Ross on Twitter

    ----------------------------------------------------------------

    2 Ways to Give Back to the Show

    Thank You!

    _________________________

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    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    My Athlete Motherhood Series Episode 6: Breastfeeding, Mental Toughness, and Confidence Oct 08, 2020
    Show notes

    Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast 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 breastfeeding and the caloric need for athletes (super important!), mental toughness, how confidence relates to fitness, habits and how goals help us create meaning from daily actions, how Matt avoids hitting snooze, and growth comes from struggle.

    "The whole concept of growth and progression and growth mindset for me came through cycling and endurance training. I had this fixed mindset of once you hit a certain age, you're done. As a power sport athlete, by the time you're in your late 20s, it's over. You hit 35 and you're this old decrepit person. But the concept of growth mindset was really driven home to me as an endurance athlete because you could build systems over time."

    -Matt Ewonus

    Topics Discussed in the Podcast

    • breastfeeding and the caloric need for athletes
    • mental toughness
    • confidence as it relates to fitness
    • how habits and goals help create meaning through daily actions
    • how Matt avoids hitting snooze at 5:45 AM
    • importance of growth coming from struggle

    Listen Now

    Resources

    • My episode on Self-Compassion with Dr. Kristin Neff
    • Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD
    • Raising Financially Fit Kids book by Jolene Godfrey
    • My podcast episode with Jolene Godrey about Raising Financially Fit Kids
    • My Prokit Post: Breastfeeding and the Athlete

    ----------------------------------------------------------------

    2 Ways to Give Back to the Show

    Thank You!

    --------------
    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    Sports Psychology and How to Communicate with Your Kids as a Parent and Youth Coach with Dr. Jennifer Etnier Oct 01, 2020
    Show notes

    Have you ever thought about sports psychology and how to communicate with your kids as a parent and/or youth coach? First of all, most youth coaches are volunteers. It's so great that many people generously spend their time developing children as athletes and in team environments. However, as a listener of this show, you know I'm passionate about the impact of the words we use- the things we say to ourselves and to others. As a new mom, I'm really interested in learning how to communicate with kids! Mental toughness doesn't only apply to adults and we begin a lot of our patterns as children in sport.

    Enter our guest, Jennifer Etnier, PhD. She is the author of 2 books relating to sports psychology and how to interact with kids in sport, especially as a coach. They are titled Bring Your ‘A’ Game and Coaching for the Love of the Game Her helpful books offer constructs of the best ways to give praise, her opinion of discipline, how to keep girls playing sports longer, and helping children set goals and contextualize failure. There's also a different relationship with how you communicate your kids if you're the parent versus if you're the coach.

    Dr. Etnier’s research focuses on the cognitive benefits of physical activity. She is a Fellow of the American College of Sports Medicine and the National Academy of Kinesiology. She is a distinguished professsor at UNC Greensboro.

    Topics Discussed in the Podcast

    • how parents can support their kids without getting in the way of the coach
    • winning, losing, and how to talk about it
    • recognizing perfectionism when talking to kids
    • why early specialization in sport is not recommended
    • how to keep sports fun (40% drop out because it's not fun!)
    • the 4 Ls that take fun out of sport
    • trophies for kids and how to reward kids on a team
    • the gender constructs of girls and boys sports
    • comparison, feedback, and confidence in youth athletes

    “A good youth coach is one who can reinforce the things that were done right during a competition, regardless of the outcome, and help better prepare the athletes for the next event. A good youth coach ensures that every practice, every competition, every communication is focused on all of the athletes having a positive and enjoyable experience.”

    -Dr. Jennifer Etnier

    Listen Now

    Resources

    • About Jennifer Etnier, PhD
    • Your Kid's Coach is Probably Doing It Wrong: her NYT article
    • Book: Coaching for the Love of the Game: A Practical Guide for Working with Young Athletes
    • Book: Bring Your A Game: A Young Athlete's Guide to Mental Toughness
    • For the Love of the Game book trailer

    Support our awesome sponsors!

    The best organic non-GMO sprouting seeds are Sproutman! They've been in business since 1977.

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    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    Creating Positive Direction In Your Life with Stu Massengill Sep 24, 2020
    Show notes

    Stu Massengill has infectious positive energy. That makes sense because he is a National Trainer for Tony Robbins, podcast host of his show Finding Direction, and a speaker. After building a massive business with his networking skills, Stu set off to travel the world, only to get diagnosed with testicular cancer at the age of 24. His pursuit of personal development helped him stay positive and his ability to build connection eventually enabled him to meet Tony Robbins. Now, he shares his actionable tools as a coach and helps others feel more fulfilled and passionate about life.

    Topics Discussed in the Podcast

    • His attitude toward getting testicular cancer at age 24
    • Stu's morning practice and the power of priming
    • The power of Tony Robbins events
    • Getting over fear in life
    • How to build connection
    • 3 decisions we make all the time
    • Imposter syndrome and feeling enough

    Listen Now

    Resources

    • Stu Massengill's website
    • Listen to the Finding Direction Podcast

    Support our awesome sponsors!

    The best organic non-GMO sprouting seeds are Sproutman! They've been in business since 1977.

    SaneBox

    Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!) Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!

    __________________________________

    2 Ways to Give Back to the Show

    ________________________________________________

    --------------
    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    Mobility for Peak Performance with Kelly Starrett The Ready State Sep 17, 2020
    Show notes

    If you pay attention to mobility for peak performance then you've probably heard of Kelly Starrett from The Ready State (formerly MobilityWOD). Kelly is a wealth of knowledge. He has spent over 10,000 hours as a movement and mobility coach for players in the NFL, MLB, NHL, and NBA, Olympic gold medalists, and other world-class athletes. He is also a Doctor of Physical Therapy.

    Kelly is also the author of several books including the NYT bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and Deskbound: Standing Up to a Sitting World. He has been on more podcasts than I can count including Tim Ferriss and Joe Rogan, so if this is the first time you've heard of Kelly, I encourage you to go deeper! Another fun fact is that he is 2x National Champion in whitewater rafting.

    "Mobility has 2 components... does my body have the raw biomechanics to have the ability to achieve the shapes native to human beings? What is typical ROM? Do I have the skill tp express those positions?" Does my brain understand what good shapes and good technique is. And secondarily, can I get into that shape?" The problem with traditional stretching is you pull passively on tissues. What's wrong with it is the brain is not involved with the process and we are not taking a systems approach- more than one component may be limiting our ability to move. Take a systematic approach to restore our movement mapped with technique."

    A note from Kelly Starrett, DPT:

    What exactly is “mobility,” anyway?

    We define “mobility” based on two components. First, you should be able to put your body into any pose or shape that is normal for a human being. In other words, you should have access to the full range-of-motion for the human body. But having access is not enough. The second aspect of mobility is that you need to actually be able to achieve those positions in real life. In other words, you need to have the motor control skills to actualize your complete range-of-motion.

    How is mobility different from stretching?

    To be blunt, stretching is not an effective way to restore your body’s range-of- motion. When you follow traditional stretching practices, all you do is passively pull on your tissues. But it turns out there is a lot more to restoring full range-of-motion than that.

    First, stretching doesn’t get your brain involved. And remember, even if your body has full range-of-motion, you don’t have true “mobility” until your brain develops the motor control to actually express that range-of-motion. Also, unlike mobilizing, stretching does not look at your body as a system. It neglects key factors like your joints and sliding surfaces.

    Mobility takes a systems approach to restoring your range-of-motion. It accounts for all the varied ways your body can lose its natural ability to move. Mobilizing restores your joints, sliding surfaces, soft tissue, and even blood flow. Plus it helps you develop the motor control you need to express that range-of-motion in your daily life.

    Topics Discussed in the Podcast

    • defining what actually is an injury and what isn't
    • using pain as information

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    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    How to Find Your Purpose with Misty Sansom Sep 10, 2020
    Show notes

    Find your purpose! How many times have we heard someone utter those words. The idea of purpose can be huge and intimidating. It's open-ended and it sometimes feels overwhelming because it sounds definitive. Well, Misty Sansom has spent years dedicating herself to helping others find their purpose so that they can feel more fulfilled. In this episode, we talked about how you can find your purpose, and surprisingly- your purpose doesn't have to be your job. Alternatively, Misty does help people turn their purpose into their job if that makes sense. Bottom line: you can uncover your purpose and you can do it alongside your job or sometimes you can turn it into your job. We talked about some of the landmines that can happen if you do start monetizing your hobbies. We also talked about some deeper subjects like being honest with yourself and overcoming the fear of saying what you actually want. Developing your intuition is key to uncovering your purpose.

    Topics Discussed in the Podcast

    • why your passion doesn't need to be your purpose
    • your purpose doesn't have to be your job
    • burnout when you monetize your hobby
    • what to do if you don't know your purpose or what you want
    • motivation road blocks
    • being honest with yourself
    • how to overcome fear of saying what you actually want

    Listen Now

    Resources

    • Misty Sansom's website

    Support our awesome sponsors!

    The best organic non-GMO sprouting seeds are Sproutman! They've been in business since 1977.

    SaneBox

    Get control over your email with minimal effort and a program that is super easy to use! (and it learns what you teach it too!) Use my referral link to get a $25 credit applied to their account on top of their 14-day free trial!

    __________________________________

    2 Ways to Give Back to the Show

    --------------
    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    My Athlete Motherhood Series Episode 5: Aging, the Rate of Achievement & Breastfeeding for Athletes Sep 03, 2020
    Show notes

    Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast 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 we view aging, how having a baby might affect how you feel about things like failing a workout, thinking big picture when it comes to the pace of achievement, and how the caloric needs from breastfeeding have been impacting my training.

    Topics Discussed in the Podcast

    • Celebrating aging
    • thinking big picture when it comes to pace of achievement
    • how having a baby changes how we might feel about failing a workout
    • caloric needs of breastfeeding impacting training

    Listen Now

    Resources

    • Wine we mentioned: Earthquake Cabernet Sauvignon by Michael David Winery
    • Do You Beat Yourself on Recovery Rides blog post
    • Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD
    • Raising Financially Fit Kids book by Jolene Godfrey
    • My podcast episode with Jolene Godrey about Raising Financially Fit Kids
    • My Prokit Post: Breastfeeding and the Athlete

    ----------------------------------------------------------------

    Support our awesome sponsors!

    The best organic non-GMO sprouting seeds are Sproutman! They’ve been in business since 1977. I love that their sprouting seeds are non-GMO, organic and have a 95% germination rate. Their beginner's dozen and their salad bags make it super simple!

    Get control over your email with minimal effor

    --------------
    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    Sprouts: All You Need to Know About This Nutritional Powerhouse with Doug Evans Aug 27, 2020
    Show notes

    Doug Evans and sprouts have a few things in common. They are both super healthy and both contain an incredible amount of potential energy. Doug has used his energy for so many incredible life projects- from building incredible businesses in the health space to becoming an author about one of the most impactful nutritional powerhouses on the planet: the power of Sprouts. Many of us are interested in harnessing the benefits of eating more plants and I have a secret for you- sprouts are about as nutritionally dense with nutrients as you can get. They have about 20-30x the nutrients of other vegetables!

    One thing that is easily agreed on no matter what diet or lifestyle you enjoy, everyone loves the nutritional benefits of sprouts. They are also incredibly easy. If you listening to my episode with Stephen Ritz from the GreenBronxMachine, you heard about the incredible impact on marginalized communities from indoor gardening and involving kids. Sprouts are insanely simple to grow - they are cheap, very easy, require minimal effort, and can grow anywhere! In fact, my growing interest in sprouting lead me to one of our great podcast sponsors: Sproutman. I was looking for seed companies with organic, non-GMO seeds with a 95%+ germination rate. I was also looking to make it as easy as possible. Sproutman was it and they've been around since 1977 with great down-to-earth people. I got their salad bags which are small hemp bags. I gave it a try with their salad mix and put 4 tablespoons of seeds into the sack. Here's how you do it in a seedshell: sterilize the bag in boiling water, soak your seeds in the bag in a bowl of water overnight, rinse the bag for 30 seconds twice a day and just let it hang in your kitchen... and a few days later you have more sprouts than you can eat!

    Believe it or not, sprouts are packed with omega-3s, protein, vitamin C, iron and so much more! Doug's book, The Sprout Book, takes you on a journey all about why and how sprouts are gamechangers to health, society, and has a lot of information from medical experts. He also goes into detail on how to sprout different types of seeds and how to grow a sprout garden in a very small corner of your kitchen. There are also a ton of recipes on how to use sprouts and add them to what you're already eating. So let's get into how you can up your nutritional game with the very simple act of growing and eating sprouts.

    Topics Discussed in the Podcast

    • attitude/perspective and equanimity
    • what is a sprout?
    • are sprouts healthy?
    • nutritional density
    • how to actually sprout and how easy it is
    • sprouts vs. shoots vs microgreens
    • variety of sprouts
    • how to deal with gas and sprouted legumes
    • are sprouted bread products good?

    Listen Now

    Resources

    • Follow Doug Evans on Instagram
    • Sproutman seeds

    Books Mentioned

    • The Sprout Book

    Support our awesome sponsors!

    The best organic non-GMO sprouting seeds are Sproutman! They've been in business since 1977.

    SaneBox

    --------------
    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    Dr. Michael Gervais and the Mental Skills of High Performance: Compete to Create Aug 20, 2020
    Show notes

    "You can train three things: your craft, your body, and your mind." That's something you'll frequently hear from world-renowned high-performance psychologist, Dr. Michael Gervais. I'm really excited about having him on the show because he is one of my personal heroes in the arena of mindset and psychology. He frequently talks about the importance of self-discovery and our own inner lives, being aware of and training our inner narrative, and the power of vulnerability. Over the course of 20 years working with world-leading performers, Dr. Gervais has developed a psychological framework that allows people to thrive in pressure-packed environments. His clientele consists of the NFL’s Seattle Seahawks, countless Olympic medalists, MVPs from every major sport, world record holders, internationally acclaimed music artists, and corporate leaders. He is the host of one of my favorite podcasts: Finding Mastery that explores the psychology of some of the world’s most extraordinary thinkers and doers.

    Dr. Gervais and NFL coach Pete Carroll founded Compete to Create, an online and live master class for the mind. They have worked with more than 30,000 employees at Microsoft alone on the mental skills and strategies to unleash one’s potential. Just last month in July of 2020, the Audible Original, Compete to Create was released. It's authored by Dr. Gervais and Pete Carroll and is incredible. It also has some really helpful PDFs that come with the audiobook. The Compete to Create Audible Original just scratches the surface of their 8-week online course.

    You'll hear important and actionable ear nuggets in this podcast episode- things like defining your personal philosophy, how to build confidence and trust in yourself, the optimal level of emotional stimulation for high performance, defining success and so much more. I highly recommend listening to Compete to Create on Audible because it goes deeper into many important topics about mental skills training- from your psychological framework, to mindset skills to practice, to taking care of yourself, and getting adequate recovery.

    "Confidence is a skill; we can train it. And you train it by being aware of how you’re appraising the external, how you’re appraising your internal, and then finding ways to challenge both of them. And if you do that on a regular basis, you got something. And the only place confidence comes from is self-talk- what you say to yourself. That’s the keyhole to confidence is what do you say to yourself and if you’re faking it, it’s going to get found out."

    - Dr. Michael Gervais

    Topics Discussed in the Podcast

    • What interviewing the world's best performers on his podcast has taught Dr. Gervais about himself
    • Importance of relationships
    • Emotional Activation/Arousal for optimal performance (even at the Olympics)
    • Training confidence as a skill
    • How to be unbiased about self-assessment
    • Does confidence or vulnerability come first?
    • Difference between self-trust and confidence
    • Group/team dynamics and personal philosophy during challenges
    • Defining success

    Listen Now

    Resources

    • Follow Dr. Michael Gervais on Instagram
    • Compete to Create Audible Original
    • Compete to Create online course
    • Book Mentioned:

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    The Grow the Good Podcast is produced by Palm Tree Pod Co.


    How Plants Heal Marginalized Communities: Stephen Ritz's GreenBronxMachine Aug 13, 2020
    Show notes

    Infectious positivity, inspirational curiousity, humor, and you

    Stephen Ritz is a South Bronx educator who believes that students should not have to leave their community to live, learn, and earn in a better one. An internationally acclaimed award-winning educator, Stephen is the author of the best-selling book, The Power Of A Plant, and founder of Green Bronx Machine. Known as “America’s Favorite Teacher,” Stephen is responsible for creating the first edible classroom in the world, which he has evolved into the National Health, Wellness and Learning Center. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily and helped provide 2,200 youth jobs in the Bronx. Stephen was a Top Ten Finalist for the Global Teacher Prize, named Global Humanitarian, Food Tank Hero, TEDx Prize Winner and a Global Food Educator, and has presented at the Obama White House three times. A replica of his classroom was installed in the US Botanic Gardens in Washington, DC. His curriculum is being used in hundreds of schools across the United States, and internationally from Colombia to Dubai, from Canada to Cairo, to Doha, and beyond. He has even met the Pope!

    To date, Stephen’s work has been featured by Forbes, Fast Company, The New York Times, The Wall Street Journal, USA Today, ABC, NBC, CBS, CNN, FOX, TNT, Disney, Discovery TV, NPR, Teach Middle East, The Gulf National, and countless others. His TED talk boasts more than 1 million views, ranks in the Top 10 Food/Education TED Talks of all time, and is used for teacher training/workforce development globally. Stephen was featured in the film adaptation of Michael Pollan’s best-selling book, In Defense of Food and appeared on ABC’s The Chew, The Rockefeller Foundation’s Food for Thought, NPR’s 50 Great Teachers, All Things Considered, and American Graduate. The State University of New York uses his curriculum to train teachers in all content areas. His recent appearance on PBS’ Growing A Greener World (Episode 808) won an Emmy Award, and he and his students were recently featured on the covers of TIME for KIDS and Scholastic Magazine. Stephen splits his time between his home in the Bronx and his residence in The Sustainable City in Dubai, UAE, where he serves as Director of Health, Wellness and Innovation for Esol Education at Fairgreen International School. Currently, Stephen is working with Anthem Blue Cross / Blue Shield to bring Green Bronx Machine programming to 22 American cities across 19 states.

    He holds advanced degrees in special education, administration and school leadership, and an honorary Ph.D. from the State University of New York for his award-winning curriculum. Affectionately known as America’s Favorite Teacher, Stephen has taught extensively in elementary, middle, and high school settings has served as a school leader in a variety of capacities and has lectured at colleges and universities around the globe. Additionally, he has created workforce development programs for people of determination, disconnected youth, and second opportunity adults that have resulted in over 2,200 jobs.

    Topics Discussed in the Podcast

    • Why he wears a cheese hat
    • How he lost 100 lbs
    • Social determinants of health from inequities
    • Food deserts and food swamps
    • how he created the first edible classroom
    • How he is transforming the Bronx
    • why plants are the lynchpin to changing the world

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    The Grow the Good Podcast is produced by Palm Tree Pod Co.


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