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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:
    Double Hip Surgeries, Expectations, and Comebacks with World Cup Cyclocross Racer Courtney McFadden Mar 13, 2019
    Show notes

    Courtenay McFadden is a force to be reckoned with in the cyclocross world. You may have seen her racing World Cups in Europe, on podiums at the biggest races in the United States, and also on the mountain bike. Courtenay's success has had its share of setbacks and comebacks. Many of us have had the experience of dealing with injuries that prevent us from riding, and it's always a challenge, both mentally and emotionally. In Courtenay's case, she had hip surgeries in 21 months while trying to recover and get fit in time for the next race season. Surgeries where she couldn't walk, let alone ride a bike for months. In this episode, we talk about how she managed expectations, hope, dealt with disappointment, and also how to deal with the mental side of things when you're on the couch and you see all of your competition working hard. We also talked about what it's like to race cyclocross and travel in Europe.

    This episode is especially great for anyone who has had an injury or is currently dealing with one. It can feel very isolating to be injured and knowing that others go through what you are going through, especially at the highest level of sport can provide some relief. The pressure of both internal and external expectations and how we choose and try to deal with them really help define our experience. I hope you enjoy this episode,

    Topics Discussed in the Podcast

    • what its like to race a World Cup Cyclocross Race
    • some CX race strategies
    • how Courtenay coped with 2 hip surgeries in 21 months
    • the pressure of expectations
    • how she coped with knowing what to expect with her second hip surgery

    Courtenay's favorite hip stretches

    Figure 4

    Pigeon

    Double pigeon

    Half kneeling band

    Listen Now

    Links

    • Courtenay McFadden's Instagram
    • Courtenay McFadden's Blog

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

    Apple Podcasts

    Stitcher

    Google Play

    Spotify

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

    How to Heat Train for Endurance Events with Balance Point Coaching Mar 07, 2019
    Show notes

    Today's guests are highly experienced in both designing heat training protocols and racing in the heat themselves! With me today is Luke Way and Stacey Shand.

    Luke Way is a master bike fitter (he does all my fits), physiology enthusiast, and coach. Luke performs the Balance Point Assessments you might have heard about in previous episodes which in my experience, is the most informative and modern assessment out there. He is also a nationally recognized coach that has had the opportunity to work with the Canadian National Triathlon team. His vast personal race resume is filled with mountain biking, triathlon, running, and skiing.

    Stacey Shand is a coach and one of the most incredible ultra athletes on the planet. We recorded an entire episode about her exploits around the globe that'll be coming out in a few weeks. Stacey has finished the Badwater running race twice, has done Ultraman, Double Ironman Triathlons (Double Anvil), raced in the Arctic Circle, and the world's hardest 100 mile running races. She has experience in pretty much any environmental condition the planet can throw at you and an endurance and mental toughness capacity unmatched by us mortals!

    Topics Discussed in the Podcast

    • The 4 ways your body dissipates heat
    • the 4 levels of heat training
    • Dr. Stephen Chung's research
    • What actually happens when you adapt from a physiological standpoint
    • How to create your own protocol
    • How to replace electrolytes
    • What to wear on the bike when heat adapting
    • Sauna training

    Listen Now

    Links/Books Mentioned

    • Badwater 135
    • Dr Stephen Chung (last week's guest)
    • Stacy Sims, PhD and her book Roar
    • Contact Luke and Stacey
    • Episode mentioned with Dr. Andrew Sellars

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

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

    How to Train for the Heat: Part 1 with Dr. Stephen Cheung Feb 27, 2019
    Show notes

    This is a 2 part series on heat adaptation training. I'm racing the Cape Epic in a few weeks and got a late entry. The heat and the length are the two main challenges I hear with this race (and also staying healthy as with any foreign stage race). I don't have enough time to change my training or even do a training camp somewhere, but I do have time to train for the heat. Fortunately, one of the leading researchers in heat acclimation and acclimatization is actually on sabbatical in Kelowna this year. His name is 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. If that doesn't keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn how motivational self-talk can make a difference while training and racing in the heat, you'll hear about different training protocols and how to make it work for you, how many days you need to train in the heat and exactly how to do it, how long the effects of the training will last, and even hear tidbits on Dr. Cheung's work with the Canadian National Team in preparation for the 2020 Olympics.

    Topics Discussed in the Podcast

    • How Motivational Self-Talk Improves Performance
    • How many days you need to get heat adapted
    • Optimal processes for maximizing your success for heat training and regular training
    • Training for both dry heat and humid heat
    • how long heat training lasts after your event

    Listen Now

    Links/Books Mentioned

    • Advanced Environmental Physiology
    • Cutting-Edge Cycling
    • Cycling Science
    • Dr. Cheung on Facebook
    • Dr. Cheung on Twitter
    • Alex Hutchinson's book, Endure (mentioned)
    • My podcast with Alex Hutchinson

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

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

    The 4 Keys with Andrew Sillitoe Feb 21, 2019
    Show notes

    Sometimes it's hard to have clarity around your vision or to take the big steps needed to create positive changes. There are many paths to success and I'm excited to introduce you to Andrew Sillitoe's 4 Keys. Andrew is a former professional roller hockey player turned speaker, author, and coach. His recent book, The 4 Keys is a powerful tool for implementing a unique system to be successful not only in your business, but in your relationships, your health, and in your mind.

    I love this episode because we discussed several ways to get unstuck, how to prioritize what's important, time management, taking person responsibility for your action, and the power of a vision board. Andrew believes in setting lofty goals so that you can take big leaps to improve who you are and what you are doing on the way to getting there.

    Topics Discussed in the Podcast

    • Andrew's career path
    • Passion vs obsession
    • The 4 Keys to Success
    • how to make time
    • how to take responsibility for your actions
    • the power of a vision board
    • crushing your self-limiting beliefs
    • how to structure your day

    Listen Now

    Links

    • Andrew Sillitoe's Website
    • Andrew Sillitoe's Instagram
    • Andrew on LinkedIn
    • Andrew's Facebook Group

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

    Apple Podcasts

    Stitcher

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

    Podcast Recess: Burn-Out, Goals & Habits, Self-Care with Sonya and Matt Ewonus Feb 13, 2019
    Show notes

    This week's episode is podcast recess. My husband, Matt Ewonus is back to co-host! We wanted to discuss some topics that are on our minds a lot at our house. We are both incredibly fortunate to be doing what we love for work and in our lives! However, you can push the pendulum too far, even when you're passionate about what you're doing. Last year, we both got really burnt-out and wanted to share the signs of burn-out and how to get better. We also talk about new habits and goals we are setting for ourselves this year. We talked about expectations and being happy with where you are now vs always chasing achievement in the future. We also talked about what self-care habits we are doing more of this year and how we are ensuring that we actually do them. This was a pretty vulnerable episode so I hope you enjoy it !

    Topics Discussed in the Podcast

    • Dealing with burnout: signs of burnout and how to recover for burnout
    • How to identify what really makes you happy
    • Self-Care habits we are implementing
    • Balancing the drive for achievement vs enjoying the moment
    • How to get more clarity in your life
    • How to get over cravings

    Listen Now

    Links/Books Mentioned

    • Episode with Brad Stulberg on burnout
    • David Goggins Book: Can't Hurt Me
    • James Clear Book: Atomic Habits
    • Shawn Achor's Book: The Happiness Advantage
    • Thich Nhat Hanh: The Art of Living

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

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

    Kate Courtney is World Champion Feb 07, 2019
    Show notes

    Read and hear about Kate Courtney's 2018 World Championship Win and watch the full women's World Championship replay on Redbull.TV!

    Kate Courtney's mantra is "WORK HARD, DO WHAT YOU LOVE AND BELIEVE ANYTHING IS POSSIBLE." Many people are inspired by Kate's work ethic, positive attitude, and ability to perform consistently at the world's highest level in mountain biking. Coming up dominating the U23 category on the World Cup circuit, 2018 was her first year racing in the Elite XCO category.

    Kate was immediately racing in the top 10 with her sights set on the podium. She says persistence pays off and eventually, it will all come together. And come together it did on the most important day of the year, the World Championships. Kate was crowned World Champion at her very first Elite Worlds. One of the reasons I'm a huge fan of Kate is that she is humble, approachable, and down to earth. Her win inspired many, showing that if you put in the work, you can get to the top, even if you have never been there before.

    Topics Discussed in the Podcast

    • Kate's preparation and race plan for World Championships
    • How to deal with pressure
    • Details about equipment, pacing, and nutrition for World Cups
    • Kate's Expectations
    • Kate's Favorite Gym Exercise
    • Kate Courtney's move to the SCOTT-SRAM Mountain Bike Team
    • What Sharks and Kate have in common

    Listen Now

    https://www.redbull.com/int-en/tv/video/AP-1WNSQN5UH1W11/womens-xco-finals-en-lenzerheide

    Links

    • Kate Courtney's Instagram
    • Watch the 2018 XCO Women's World Championship on Redbull TV
    • Kate on my show in Oct 2017, right before the 2018 season started
    • Kate's article on Outside about gender in mountain biking

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Lea

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

    Manifesting Success with Christy Whitman Jan 31, 2019
    Show notes

    Have you ever felt that positive momentum when you're on the right track or that something was meant to happen? This podcast episode with NYT best-selling author, speaker, and coach Christy Whitman goes deep into the 7 Universal Laws. You might be most familiar with the Law of Attraction where you manifest your energy to make something happen and then it does. focus what you want, feel what you want. Christy Whitman has appeared on "Today" as well as been featured in People, Woman's Day, and Seventeen Magazine.

    Christy's most recent book, Quantum Success is her roadmap to using the 7 Universal Laws and how to turn your vision into a reality. There's a lot of great insight in this book that we talk about in today's show. She has a formula for creating success as an "inside-out" approach through the thoughts we think, the energy we put out in the world, and the limits we set.

    Topics Discussed in the Podcast

    • The 7 Universal Laws
    • How to create positive momentum
    • The Three Questions to ask yourself
    • Viewing life with an Abundance Mindset
    • How to manifest with the Law of Attraction
    • How to figure out your higher vision
    • How to create a positive environment as a parent

    Listen Now

    Links

    • FREE COPY of Quantum Success
    • Christy Whitman's Website
    • Get Quantum Success and her other books
    • Christy's TEDx Talk

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

    Apple Podcasts

    Stitcher

    Google Play

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

    Eat Real to Heal with Nicolette Richer Jan 24, 2019
    Show notes

    Nicolette Richer is making huge strides in the power of natural healing. She is an entrepreneur and owner of the delicious whole food, plant-based organic cafe franchise: The Green Moustache. She also is a TEDx speaker, author of her new book, Eat Real to Heal, host of the podcast Eat Real to Heal, and founder of Richer Health. She also also appeared on Dragon’s Den. Nicolette has used clean eating to personally help heal people with cancer, type 2 Diabetes, skin conditions, and more. Nicolette’s mission is to ensure that people know human health and environmental health are inextricably linked, and that we can cure our diseases through diet.

    Topics Discussed in the Podcast

    • What is Gerson Therapy?
    • Are juice cleanses healthy? Juicing vs Smoothies
    • Building Green Moustache
    • Tips for balance in life, especially for entrepreneurs
    • Her experience on Dragon’s Den
    • How to get kids to eat a plant-based diet
    • Hospitals and Vending Machines
    • Importance of eating organic
    • Must-take supplements for whole-foods plant-based diets

    Listen Now

    Nicolette on Dragon’s Den

    Links

    • Green Moustache
    • Richer Health
    • Zak Bush on Glyphosate on the Rich Roll Podcast

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

    Apple Podcasts

    Stitcher

    Google Play

    Spotify

    Thanks for listening!

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

    Win at Negotiation Every Time with Chris Voss Jan 17, 2019
    Show notes

    Negotiation is a skill and something we can all practice. I was never particularly interested in negotiation until my entire income became based on how well I could negotiate. The first year was intimidating and to be honest, I still get nervous. I wanted to know the rules and how the experts did it. I've read a few books on negotiation, but my favorite one is called Never Split the Difference. The book is written by a brilliant man named Chris Voss. Chris Voss is the FBI’s former lead international kidnapping negotiator. When he negotiated, peoples' lives were on the line. In addition to being an author and former FBI negotiator, Chris regularly lectures on negotiation and is the CEO of Black Swan Group. He has spoken at business schools across the country and has also been seen on ABC, CBS, CNN, Forbes and more.In his book, he wrote about anecdotes from his career, the tools he used in order to be successful and how it can be applied to any situation. There are some very direct and easy to implement strategies you can start using immediately after listening to this show. I strongly encourage you to read the book because this episode will be a great supplement to the information. The way Chris negotiates is all about listening, knowing how and what questions to ask, creating value for both parties, and even how to tell if someone is lying. He also tells us the one question you can ask to get someone to respond to your email and how to get out of a speeding ticket.

    Topics Discussed in the Podcast

    • how Chris became a negotiator
    • defining tactical empathy
    • the 3 types of negotiators
    • getting to no before getting to yes
    • how to phrase a question
    • how to say no
    • the power of silence
    • real life examples for getting a raise, getting out of a speeding ticket and more!

    Listen Now

    Links

      • Never Split the Difference Book
      • Black Swan Group
      • book about empathy Chris mentioned: Beyond Winning by Bob MNookin
      • Twitter: @VossNegotiation
      • Facebook: @ChrisVossNegotiation
      • LinkedIn: @ChristopherVoss

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can do

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

    How to Build Muscle On a Vegan Diet with Derek Simnett Jan 09, 2019
    Show notes

    Have you ever wondered if you could build muscle on a plant-based diet? This week, I sat down with Derek Simnett to talk about his shift from being more of a skateboarder, runner type to calisthenics and going to the gym. Not only does Derek have a perfectly chiseled, muscular physique and inspires others to be healthier, but he is also a certified nutritional practitioner. Derek's YouTube channel with almost a 250,000 subscribers is a great corner of the internet where you can learn workout tips, how to cook delicious plant-based meals, and see what he eats on a daily basis. Derek also offers his own e-recipe book on his website. Derek makes it easy to eat healthier and move your body.

    Topics Discussed in the Podcast

    • How Derek found a plant-based path
    • what made Derek decide to focus on muscle and physique
    • How Derek built his YouTube Channel
    • Tips and Tricks with supplements, iron, protein, meal planning
    • How many grams of protein Derek eats in a day

    Listen Now

    What Derek Eats to Stay Strong & Shredded

    Links

      • Simnett Nutrition
      • Derek Simnett's YouTube Channel
      • Derek's Instagram
      • Cronometer Calorie Tracking

    Support the Show

    If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

    Crowdfunding on Patreon – thank you!

    Shop my products!

    Leave a review or share on social media

    Don’t forget to subscribe!

    Apple Podcasts

    Stitcher

    Google Play

    Spotify

    Thanks for listening!

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

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